Forums >Racing>2017 Sub 3 Marathons...and beyond!
Long runs & the truth: I did Slammin's Truth workout in 2014: https://www.strava.com/activities/231721985/lapsThis nearly killed me. I felt like I was going to stroke out after the last segment, so I (no shit) kicked a hole in a snowbank on the side of the road and stuck my head in it. It was a bad idea for me at the time. I think if you're going to take that workout on, you best have a very high degree of fitness and the endurance to make it shine. For me, on that day, it was definitely a "going to the well" event that was a bad idea.I agree with the comments about coming into the LRs fatigued. I've also become a big fan of making sure that any faster running happens late in the LR. It's a lot easier to run 2E, 10 @ MP, 8E than it is to run 8E, 10 @ MP, 2E. The Daniels TLTs are great about getting you fatigued for the punch in the face you take at the end of one of those, and it's a great simulation of how you'll have to work hard on tired legs in the last 10k of a FM.It took me a couple of years to build up to the point where I could both push LRs hard and recover from them. That progression went something like this:1. Be able to do a 20 miler at easy pace every 7 days2. Be able to do the 20 milers without calories / mostly (or entirely) empty stomach3. Be able to do the 20s a bit faster than easy (what I'll call "honest" pace, faster than easy, slower than MP)4. Stretch them to 22-24
5. Daniels TLTs6. 23+ every 7 days with quality7. Move the quality late (23 w/ 13 honest, followed by 2x25min @ MP)The thing that's been interesting is that there are a TON of manipulators you can apply to LRs to build endurance.
https://www.strava.com/athletes/5795019
Mmmm Bop
Check back after 12/9. I haven't done the race yet.
He said life was very busy and probably confused you with someone else, but at least he comes back after his marathon and continues to support his fellow runners on this thread. That’s better than some folk who disappear post race or the ones who jump in with a race report. (brauda02 springs to mind)
I hope Slammin starts posting here next year!
5k - 17:53 (4/19) 10k - 37:53 (11/18) Half - 1:23:18 (4/19) Full - 2:50:43 (4/19)
good luck today Adam!
Just wished Adam good luck at the start. He looks fit, fast and relaxed.
18:14 through 5k 2:33 high
HM: 1/17 1:18:53. FM: 12/18 2:46:04
36:29 through 10 k. 2:33 high
54:51 2:34 high through 15 k
Adam is running 3rd ... A little less than 2 minutes back at 15k.
1:17:1 through the half
1:50:1 through 30k. 2:35 flat
2:08:3 through 35k. 2:35 flat
2:26 high through 40k. 2:35 low
2:35:49. Stellar stuff
congrats Adam! sub-6 pace!!! (??!!)
Congrats Adam!!
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)