2019 Sub 3 hour marathon thread (Read 614 times)

JMac11


Benevolent Leader

    Just finished watching sub2, will comment later but wanted to focus on JT:

     

    Looks like he came through the half in 1:25:40.

     

    Pace is dipping a bit now through 20 miles at 2:17:46.

     

    ETA: he just crossed the 25.1 mile mark at 2:57.

    5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:44:43 (4/19) 

     

    Next Race: California International Marathon (12/8/19)

    mt79


      13.1M 01:25:40
      Pace: 06:33 min/mi

       

      20M at 02:17:46
      Pace: 06:54 min/mi

       

      Looks like heading for 3:05ish. Tough day.

      darkwave


      Mother of Cats

        Ugh.  Marathons are cruel.

         

        It started out cool in DC, and then warmed up more than was forecast - I wonder if something similar happened in Hartford.

        Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

         

        And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

        JMac11


        Benevolent Leader

          Sorry for the tough day JT. You got hit with a lot of illness issues close to the race and I’m sure it impacted you more than we thought it would.

          5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:44:43 (4/19) 

           

          Next Race: California International Marathon (12/8/19)

            Thanks all for the pre-race wishes and post-race condolences. That was probably the most painful marathon I've ever done. I knew going in that things were not quite right but tried to block that out and hoped it would work out somehow. I'm not even sure exactly what's wrong; resting HR has been about 10 beats higher than it usually is in my taper week, so that was strange. Plus I had what I hate to say is hernia-like pain of increasing intensity throughout the race in my right groin/hip. I've been having pains like that the past 6 weeks or so but not this bad. Need to get it looked at... I may be in the lucky 2% that has a recurrence after surgery 

             

            On a more positive note Kipchoge nailed it!  I only watched the end but that was awesome. I do wish he and his team would stop comparing it to the moon landing... that's going WAY to far in my opinion. Bannister's sub-4 mile I can see, but the moon landing? Not even close in significance for human accomplishment.

             

            mt79: great to see you here again, it's been quite a while! Thanks for tracking, sorry it was such an un-track-worthy performance. How are things going with you?

            5K: 17:55 (2017)    HM: 1:23:57 (2016)    FM: 2:52:16 (2018)

            Up next: Athens OH Marathon (April 19)

              JTR - I guess that stuff happens - too many variables involved and the recent illness might be one of them.

               

              JMac - great 12 miles @MP - as somebody mentioned - even more impressive you are doing it on a pretty hilly landscape. Yes, I have some you can call them tune races (they are listed on the first page :-)  but I just call them "run with people races" - because my training will not be changed - I think my half on Nov 3 will be my max mileage week.

               

              sub 2 - sounds kind of great but there is this feeling of not being clean sub 2 run. And the guy was not even sweating at the finish it seemed.

               

              My week was just as planned, recovery week:

               

              Mon - 4 @recovery(9:01)

              Tue - 8.1 @GA (8:48)

              Wed - 11.2 @GA (8:11)

              Thu - 12.5 @endurance (8:02)

              Fri - 6.5 @recovery (9:29)

              Sat - 11.3 @GA with 2 sets of 6x150 strides (8:29)

              Sun - 17.1 @endurance (7:57)

               

              Total: 70.8 miles

              Swim5599


                JT sorry to hear it didn’t go well.  I’ve been there myself.  Just get things right and you ll be back

                Cal good week

                Kipchoge.  Arguably the greatest individual athletic achievement I’ve ever seen.  And then Kosgei this morning.  Great times for the sport..

                 

                my week.  No real workouts.  Raced another 10k up in flag in 35:25.  So we’re getting there.,

                HM: 1/17 1:18:53. FM: 12/18 2:46:04

                darkwave


                Mother of Cats

                  JTReeves -  I agree that the sickness most likely was a factor - reserves that just weren't there when you needed them.  I really hope the hernia is not re-occurring.

                   

                  I see that Nimmals did indeed race the BAA Half, and rocked it per usual.  Impressive as always.

                   

                  Calbears - big volume on a recovery week.

                   

                  Swim - congrats on the 10K!

                   

                  I found Kosgei much more surprising than Kipchoge.  And...I wonder if Kipchoge would have gotten a legit sub-2 if he had gone for it at Chicago today.

                   

                  ***

                   

                  My week:

                  60 miles, 5 hours for 30 "miles" of pool-running, and 1000 yards of swimming
                  M: Upper body weights/core and 2 hours of pool-running.
                  T: 8 miles very easy (9:00), yoga, and then 4.5 miles very easy (8:25) plus drills/strides
                  W: 14 miles, including an 8K tempo on the track in 31:48 (6:28/6:26/6:21/6:22/6:11). Followed with 4 hill sprints, leg strengthwork, and 500 yards of recovery swimming.
                  Th: Upper body weights/core, and 2 hours of pool-running.
                  F: 8 miles very easy (8:50), yoga, then 4.5 miles very easy (8:22) plus drills and strides.
                  Sa: 21 miles, split as first 7 averaging 8:40, next 7 averaging 7:18, last 7 averaging 6:44. Followed with injury prevention work and 500 yards recovery swimming.
                  Su: DIY yoga and 1 hour pool-running.

                   

                  I was a bit bummed that Saturday's marathon pace effort miles didn't match my goal marathon pace, but I'm going to blame that on a combo of warming temperature at the end of the run and stuff like Garmin error/dodging cones/dodging pedestrians/dodging cars.  It was one of those days...had to replan the running route on the fly after discovering my preferred route was underwater, and the new route had a lot more turns and obstacles.

                   

                  (notes for locals - the east side of Hains Point was completely submerged under the river, so we did ad hoc loops of the Tidal basin instead)

                   

                  Weather is looking good for next Sunday right now, so hopefully I'll get a good fitness read there.

                  Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                   

                  And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                  Nimmals


                    JTReeves I feel you on the sickness. congrats on a great effort nonetheless. I came down with an illness as well. I'm sick as a dog, no sick days left so I'm at work coughing on everyone. Someone gave it to me im giving it back with gusto. I was fine on Thursday looking to run a 1:12 or 1;13 and while i got a 1:13 I'm still not convinced I ran my best race. I was in No man's land got caught by a BAA guy wearing Nike I was like "Hey that cheating" he was like Adidas gives me plantar as long as Director doesn't see it."

                     

                    Darkwave thank you had a nice race and just trying to get better now. Nice week too. and great workout.

                     

                    Swim  Great job in the 10K

                     

                    Cal Bears, Great week my man.

                     

                    I had a 52 year old guy break sub 3 at Chicago. he is a coach and wanted me to help him get to sub 3. Boy did we do it. 2:59:26...

                    That's 34 seconds of spare change. Little does he knows moose mug is next then sub 2:45. LOL Kaizen baby.

                    Week was a measly 55 mile week I'm sick so I'll need to get better soon to ramp up for CIM.

                    btw- Today is a full moon so plan to run at least 7 miles. I have this weird belief running under a full moon gives me growth hey any placebo is a good placebo. If it has worked for farmers/planters for eons it works for me.

                    Ran BAA Half was 1st in AG 1:13:48.  Most impressive was my first an last miles 5:16/5:16 clock may have been off we went through official clock in 5:01. last mile plenty climbing. Thats one tough race but the tangents are the nicest I ever seen.

                     

                    Well time to heal and get back to the grind.

                    weatherboy80


                      JT: congrats on yet another marathon!  Anytime you can complete that distance is worthy of a big accomplishment and especially with how tough that had to feel.  Rest up and feel better!

                       

                      Nimmals: Wow great race regardless and what closing speed.  Hope you recover well.  Oh and and that 52 year old running sub 3's is my idol - LOL!


                      Swim: great 10K!

                       

                      DW: Nice looking week and even better with the LR/workout combo!


                      Cal: Nice looking volume!

                       

                      MT: Hey welcome back!

                       

                      JMac: As I mentioned on strava you nailed yet another workout and just think that is just about a week removed from a massive PR!  Hope you can keep it up this cycle!


                      Me:  Happy with the overall volume and added just a bit of speed back to my workouts, but I'm not quite full speed just yet.  Paced a workout on Wednesday which wasn't too bad and then ran 3 X 2 miles in the low 6 range (again with a friend) on Saturday which was well below my threshold.  Overall the upper hamstring is coming along, but I can still feel it anytime I really pick up and hold the pace, which is strange because I feel like I could run 100 or so miles in the EZ to moderate range without an issue.  Also noticed that my right leg will cramp anytime I'm driving for over 15-20 minutes in the car so there is still a weakness that needs to be addressed.  So in the meantime I'm working on single and double leg glute bridges, some squats, and some other things to get it back to 100%.  Good thing about training for a marathon is that I won't really need to worry about top end speed for quite some time.  Hope to be able to run some threshold stuff soon though.

                       

                      Weekly Summary
                      Monday, Oct 07, 2019 thru Sunday, Oct 13, 2019

                      <tfoot> </tfoot>
                      Day Miles Pace Description Link
                      Mon 13.2 7:46 Back to the soup later today 😕 strava
                      Tue 10.3 7:58 Sadly my fall preview is over 😂 strava
                      Wed 12.1 8:11 Skipped my workout and paced with a friend instead Smile strava
                      Wed 5.2 7:26 EZ progression -> MP strava
                      Thu 13.6 7:50 Happy Birthday to this lovely lady 🙂 strava
                      Fri 5.1 8:08 EZ + strides strava
                      Sat 18.5 7:22 6E + 3 X 2 (w/ Jonathan) + 4 X 200R + 5E strava
                      Sun 6.2 8:10 EZ peasy after 46K steps yesterday strava
                        84.2 7:48    

                      5K: 16:44 (11/18)  |  10K: 36:09 (2/18)  |  HM: 1:17:15 (12/18)  |  FM: 2:48:58 (1/18)

                      JMac11


                      Benevolent Leader

                        JT - I really hope it isn't that hernia again. That would absolutely suck. Rest up these few days and see how you are feeling.

                         

                        Cal - thanks, and good week. Do you follow Pfitz's long run advice of finishing at around MP+10%?

                         

                        Swim - that's a great 10K time at elevation!

                         

                        Sub 2 - I think Kipchoge would have gotten sub 2 in a sanctioned race, it's hard to see how he wouldn't with how fresh he was in the last KM. I know everyone wants to see him vs. Bekele at Berlin next year, hopefully that happens.

                         

                        DW - I know people think I do some crazy workouts with JD 2Q, but I find any 20+ mile run finishing at MP to be just as crazy! You've been looking great all cycle, I wouldn't worry too much about one run.

                         

                        Nimmals - amazing work out there! As someone who is OBSESSED with running tangents in races when I think almost no one else does, I need to hear what you mean by the tangents being the "nicest" you've ever seen. Also, how do you feel about tangents if you are running in a group and they seem to ignore it? Will you break from them temporarily to get the tangent or stick with the group?

                         

                        Weather - even though you are pacing a friend sometimes it looks like you are officially back in the grind! Thank you for the kind words here and on Strava, as a fellow 2Q man, I know you appreciate the pain 

                         

                        Me - Sorry for the delay in posting, but here was last week. Two great workouts for me this week, with a TLT on Tuesday and then 12@MP on Saturday in Central Park. Feeling really good this cycle, legs have never felt this fresh at this point even though I'm running more than ever.

                         

                        Could use some input from the group here - my latest 10K VDOT puts me right around my HM PR. What pace should I go out at for my half marathon next weekend? Part of me wants to break 1:15 to know that I can go for sub 2:40 at CIM, but another part of me says that's way too much of a leap in 3 weeks between races. I do feel I could have gotten maybe 10 more seconds in my 10K, but that only puts me at low 1:16, not 1:14:XX

                         

                        Weekly Summary
                        Monday, Oct 07, 2019 thru Sunday, Oct 13, 2019

                        <tfoot> </tfoot>
                        Day Miles Pace Description Link
                        Mon 10.9 7:52 Evening Run strava
                        Tue 18.1 7:02 2E + 2x2T + 8E + 2T + 2E (T@5:43) strava
                        Wed 6.7 8:17 2K for the year strava
                        Thu 10.9 8:04 Evening Run strava
                        Fri 10.9 7:51 Night Run strava
                        Sat 16.0 6:43 2E + 12M + 2E strava
                          73.5 7:29    

                        5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:44:43 (4/19) 

                         

                        Next Race: California International Marathon (12/8/19)

                        Nimmals


                          n.

                           

                          Nimmals - amazing work out there! As someone who is OBSESSED with running tangents in races when I think almost no one else does, I need to hear what you mean by the tangents being the "nicest" you've ever seen. Also, how do you feel about tangents if you are running in a group and they seem to ignore it? Will you break from them temporarily to get the tangent or stick with the group?

                           

                          JMAC, I'm obsessed with tangents too that's why upon meeting you I pointed it out. No one does it. I'm often the lone person running tangents even in Boston Marathon people don't sight they just follow. I remember watching Berlin, Bekele never deviated from the tangents while the other two guys were all over the road. I break my best marathon ever I ran tangents and i was racing these three Mexicans from WSX They just followed curve I stayed on tangents. by 18 they were done and i dropped them they kept trying to drop me and I ran tangents they didn't. When I'm in no mans land I even tell the water people to come to me rather than mess my tangent up a big race like boston marathon with fluids on both sides? I take water based on which is closes to tangents.

                           

                          AT CIM the whole left side is in shade and part of tangent you'll notice everyone stays right. i was the loan Leftist Socialist runner. Hahaha I leave the group sometimes just to show them the advantage of a tangent.

                           

                          At BAA the whole course is windy perfect for tangent especially miles 5-9.

                          darkwave


                          Mother of Cats

                            Grandma's is another where the tangents are important.  Everyone tends to zone out and just follow the line in the middle of the road.

                            Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                             

                            And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                              JMac - the plan I follow sometimes advises to finish 3 last miles of LR at LT. With a progression run you supposed to start slow and finish faster. But I do not follow it strictly mostly because I add 3-4 miles to the recommended distance (as the plan I follow called half marathon plan)

                               

                              Nimmals - I ran CIM 6 times and do not remember needing to follow tangents there - it is such a straight course, the most you may win there 20 meters maybe?

                               

                              Swim - that some quiet fast 10K you ran Smile

                               

                              Darkwave - seriously, I remember you on 3:20 board at RWOL many years ago - your progress is amazing - you are getting so much faster with not getting younger Smile You current cycle reminds me my sub 2:50 cycle in 2015 - so solid!

                               

                              weatherboy - awesome mileage!

                               

                              I finally got a problem - my right foot started to hurt really really bad after recovery run on Monday - it was hard even walking on it - I guess some speed work and mileage caught up with my age Smile - took day off today, tomorrow supposed to be a quality day - but will take another day off for sure - hope it will be enough - but will take another day off if necessary - sad, came from nowhere but 3-4 days off will not make a difference I hope.

                              JMac11


                              Benevolent Leader

                                Cal - somehow, we are in the same boat. I was putting on my shoes on Monday night to walk my dog of all things and felt a bad pain in the right side of my right foot. I ran through my workout yesterday, but it was pretty bad. Going to have to take at least a day off and evaluate from there. Don't even understand this one, because it occurred after a full day off and then a very easy day.

                                5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:44:43 (4/19) 

                                 

                                Next Race: California International Marathon (12/8/19)