Forums >Racing>2017 Sub 3 Marathons...and beyond!
RIP Milkman
Paul - I couldn't function at work if I gave up coffee. I do however try to decrease it the few days before, just so that the caffeine in the gels have a bigger impact on me since my tolerance will have dropped.
Flash - Best of luck this weekend!
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Flash - good luck!!!
3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)
10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)
* Net downhill course
Last race: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
Flash: Great week - best of luck. You're ready!
JT: Nice week. Looking forward to you getting back into your next marathon block.
Paul: Solid week. As for giving up coffee - not going to happen for me Thinking I'm close to being in 2:49 shape myself, but want to see if I can handle some workouts over the next month just to be sure. Anyone have a classic workout that convinced them they could hold a given pace come 26.2? My biggest planned M workout will be about 5 weeks out from the race where I have 20 miles with 2E, 8M, 1T, 4M, 1T, 1M, 3E. Plus I want to see if I can handle how M pace feels down in the mid 6:20's or so.
1mile: 4:46 (12/20) | 5K: 15:57 (3/21) | 10K: 33:40 (4/20) | 15K 51:43 (4/21) | HM: 1:15:03 (12/20) | FM: 2:40:30 (1/20)
Over on RWOL there was a workout called "The Truth" developed by Slammin (later Nimmals) that was supposed to be a good indicator of marathon fitness. Someone might remember the details. From what I recall, the workout was so difficult you might as well run a marathon to see if you can run a marathon at a particular pace.
The truth is 4 miles at MP plus 90
6 miles at MP
4 miles at MP plus 30
6 miles at MP minus 10
2 easy
i find I can crush these types of workouts so there really isnt a WO that predicts Performance for me.
I ran 24 with 14 at 5:50 in my build for Boston and then ran 3:12 so there’s that. For me if the Conditions are good I would take my half tune up. Double that and add 7 to 10 minutes to it. That’s about what I can run
HM: 1/17 1:18:53. FM: 12/18 2:46:04
Weather - I generally find that doing 10 miles at the end of a 20 miler at GMP is a good indicator, assuming you go in to the LR on your normal tired legs, and do the first half at a good pace. So if I'm testing to see if 6:45 is realistic, I run 10 quickly working my way down to ~7:15, then hit the GMP section. If I can finish that portion feeling more or less comfortable, I know that's the right pace. I usually also run the GMP section without stopping for water so that there's no drop in effort to really gauge how it feels at the end.
Upcoming races: Boston
Daniels will go as high as 15 at MP
pfitz goes as high as 14
NAZ Elite goes to 15
so those are options also
Thanks guys. The Daniels style workout I listed has 15 at marathon pace or quicker, which is quite a big one on top of your normal weekly fatigue
The truth is 4 miles at MP plus 90 6 miles at MP 4 miles at MP plus 30 6 miles at MP minus 10 2 easy i find I can crush these types of workouts so there really isnt a WO that predicts Performance for me. I ran 24 with 14 at 5:50 in my build for Boston and then ran 3:12 so there’s that. For me if the Conditions are good I would take my half tune up. Double that and add 7 to 10 minutes to it. That’s about what I can run
Looks like a good workout. Back when I knew nothing and had a coach, he would have me do some cutdown runs with varied paces like this. The theory was if you're starting out easy and changing gears, you start deplete your glycogen stores and fatigue your muscle fibers quicker with the faster efforts, then different paces allow you to familiarize yourself with various efforts while running with depleted glycogen and fatigue which is an invaluable asset for assessing mid-race efforts and making adjustments as needed to avoid crashing and/or hitting the wall.
https://www.strava.com/athletes/2507437
PR's - 5K - 17:57 (2017) | 10K - 38:06 (2016) | 13.1 1:23:55 (2019) | 26.2 2:58:46 (2017)
2020 Goals - Sub-2:55 Marathon Up Next: TBD, Boston on 9/14?
In the Hansons plans, I find that the 10 mile tempo runs which are done at goal marathon pace are a good indicator of what is achievable for me on race day. The fact that they are done later in the cycle on a Thu after a Tue speed workout, on tired legs, no taper, makes them feel more like the last 10 of the marathon. If I can hang on during these tempo runs, I'm fairly confident of doing that pace on race day.
While only partially recovered from previous efforts >> 2mi w/u; 10@GMP; 2mi c/d
Mark - If you're not failing a workout every so often, you're not pushing your limits and learning.
Flash - Good luck this weekend!
Weather - If you can complete that Daniels workout at the appropriate paces, I think you've got it. I will say though I wouldn't use the M to T conversion he has in his book, as it will put your T portion too slow most likely unless you are an aerobic monster. But if you complete it at true M pace and your true T pace, I think that's a huge confidence booster. Otherwise, I think the standard is something like 14-16 at MP will do it, or the 10E + 10M run.
I am so far behind, I will miss people and possibly double up on some:
Paul - great marathon.
Iam - ditto.
Mark - great 5k.
Andre - nice tuneup race.
Matt - welcome back.
Some great training going on such as Flash, Weather, IAM an others.
Life's been very, very busy. House is conditionally sold, will hopefully go unconditional next week. And then there's the new build design, costing, contracts etc. And work has been really busy. Plus some other unusual things that life has decided to throw in during a very busy time, such as having to help a lost pet duck for over a day whilst finding somewhere to take her.
I have been getting some 6km runs in. And have been doing some rehab for my sore left knee, which seems to be improving. I am hoping for an ok half early 2018, and a few good halfs mid 2018.
PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)
40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)
2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05
2024 PRs: 5km 20:25
flash - Saw Jessica at the expo and she said we missed you by minutes yesterday. Would have been great to tell you good luck in person. Crush it tomorrow! I'll be tracking.
I am so far behind, I will miss people and possibly double up on some: Paul - great marathon.
Check back after 12/9. I haven't done the race yet.
Flash: go get it tomorrow! Here's the thing I learned from high mileage: when it gets tough at the end, you know you've done the work to build the endurance that you'll need to carry you home. CHOOSE THE PAIN!
https://www.strava.com/athletes/5795019