2021 Sub 3:00 Marathon Thread (Read 387 times)


Elite Jogger

    Great job Flavio and big PR. 👍

    5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

    JTReeves


      Congrats on the PR Flavio! I'm interested to hear the details.

       

      Cal: Good luck tomorrow!

      2:52:16 (2018)

      darkwave


      Mother of Cats

        Congrats on the PR Flavio! I'm interested to hear the details.

         

        Cal: Good luck tomorrow!

         

        Ditto on both of these - Flavio, enjoy your break; Cal - have a great race!  I'll wish good races to iamdissapoint (thanks for stopping by) and Strugglr as well.

        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.

        darkwave


        Mother of Cats

          My annoying week:

           

          61 miles running, 80 minutes pool-running, and 1000 yards swimming.

          M: 5.5 miles (9:40), upper body weights/core, 3.5 miles (9:13) plus drills and 2 strides.
          T: 4 miles, including one 800m repeat on the track in 3:11 before going home.
          W: In the morning a second try at a track workout - 8 miles including 3x1K in 4:03, 4:03, 4:01. 4 miles (9:19) in the afternoon.
          Th: 80 minutes pool-running and upper body weights/core.
          F: 13.5 miles, including a tempo workout of 1.5 miles and 1 mile at 6:40 pace with 60 second recovery; long rest, and then 3x1 mile in 6:35, 6:31, 6:24 with 2:00-2:30 recovery between each. Followed with leg strengthwork and 500 yards recovery swimming.
          Sa: 8 very easy (9:16) plus drills, 2 strides, streaming yoga.
          Su: 13 miles progressive, split as first 4.5 miles averaging 9:12 pace, next 4.5 miles averaging 8:01 pace, and next 4.5 miles averaging 6:54 pace, followed with cooldown jog to make 14, and then leg strengthwork and 500 yards recovery swimming.

           

          If this week looks like it was a convoluted mess, that's because it was. I think I've mentioned before that I have some balance problems when running that are sometimes better, sometimes worse. On Tuesday, they got really bad, and I was also just struggling to see (granted - it was before sunrise on a foggy morning). I ran the first 800 of the workout and felt like I was going to faceplant so I just went home. I realized that the vision issue might be a migraine (my migraines are essentially painless, just vision loss), so I called my neurologist and got a refill on my migraine meds. Those took care of the shimmering blurry vision issue.

           

          For the rest of the week, I was struggling - I'd feel very unstable at first, and then great by the end of the run. After thinking about it way too much, I suspect it's that my ankles aren't working right - instead of flexing through the ankle and rolling through the foot, my ankles are stuck in one position at first, and then generally releasing and working more fluidly. (This is not a flexiblity/mobility issue - I'm great on that score). So I decided to try a) doing some funny walks pre-run where I walk heel to toe and practice that rolling motion; and b) really thinking about that rolling motion in my feet any time I felt unstable. This seemed to help a lot, so I think that's part of the key.

           

          I saw my neurologist on Friday and he started me on B2 supplements and scheduled me for another EMG. In the meantime I've got a PT appointment on Tuesday to see what else I can do to manage this.

           

          I honestly don't think this is anything serious (if it was, it wouldn't improve as I ran). My hunch is that it's just some minor issues in my ankles/feet, and it's just a matter of figuring out the exact nature of the issue, and then doing the right exercises to rewire stuff so that they're working fine from the start).

          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


          Milkman

            Will post my week tomorrow, but wanted to wish good luck to cal! 

             

            Also a congrats to flavio. Obviously had some challenges in the cycle but he gave it an honest go at sub 3. Those last few looked rough. Looking forward to the race report.

            5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

             

            Next Race: Suffolk County Half (10/24)

            Marby


              Good luck Cal, iamdissapoint, strugglr and lurkers.

              10K 41:35 (2016), Half 1:27:01 (2015) Marathon 3:02:48 (2015)

              JMac11


              Milkman

                DW - that's very scary stuff. You've had a rough fall so far, hoping things get better soon.

                 

                Me - things are really starting to come together and I'm finally seeing that a PR is in the cards this cycle. I was able to run my 12M at exactly my current PR pace on Wednesday. I also had a very good VO2 max workout on Sunday, which I'm especially happy with given I haven't touched that pace in almost 6 weeks. It's also much faster than when I ran it in the summer, and I found it a lot easier running more miles than when I was running less (not a conclusion I expected to come to). I've also increased miles into the mid 80s (Strava always comes up short as I don't include strides + my GPS always shortchanges me to/from Central Park). I've included one double a week now as well, something I have done only once before. As expected, things are getting a lot better now that TDPs are in the 120s instead of 140s.

                 

                One more week in the mid 80s this upcoming week, and then I will mini-taper into my half marathon. I now feel good about shooting for a PR in that race if conditions are right.

                 

                Weekly for period: From: 10/04/2021 To 10/10/2021

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                10/04 Afternoon Run 6.68 10.74 00:56:34 08:28 05:16 213
                10/05 Evening Run 10.21 16.43 01:26:31 08:28 05:16 131
                10/06 2E + 12M (5:57) + 2E 16.01 25.76 01:45:45 06:36 04:06 581
                10/07 Morning Run 4.48 7.22 00:39:22 08:47 05:27 46
                10/07 Evening Run 6.43 10.35 00:54:40 08:30 05:17 213
                10/08 Afternoon Run 10.29 16.56 01:23:40 08:08 05:03 407
                10/09 Lunch Run 10.41 16.75 01:20:15 07:43 04:47 417
                10/10 8E + 8x1K (3:18) + 2E 17.03 27.40 02:03:08 07:14 04:30 489

                Total distance: 81.55mi

                5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

                 

                Next Race: Suffolk County Half (10/24)

                CommanderKeen


                Aspiring Hobby Jogger

                  JMac - I totally get that aversion to factory farming - on multiple levels. It's likely a bit pricier, but there are certainly places that sell beef, etc. from regenerative farms. Even mail-order is an option these days. I just think it's nice that I can show on a map exactly where 99.5%+ of the beef I've ever eaten was raised. Heck, I think I was in my 20's before I ever at a package of hamburger from any store.

                  Solid training week! Regarding your comment on Strava about workout somehow being easier with increased mileage, that's something I've found as well. Well, perhaps not "easier", but certainly not proportionally more difficult to the increased mileage. I do think it would be very interesting to see what you could do after a cycle with a few 100 mile weeks sprinkled in.


                  Flavio - Congrats again on the big PR, and sticking with it those last few tough miles. Looking forward to a RR.


                  DWave - Ministry of Silly Walks-approved training?
                  Hope you get that straightened out. Pretty solid week, considering.


                  Shout out to everyone out there running Botswana!


                  This past weekend was a rough one weather-wise for pretty much everyone I know who ran a marathon. Lots of too warm and humid. 2:35 marathoners aplenty blowing up to 3:05 or so, with plenty of DNFs. The one guy I know who finished super-strong (2:43-ish PR) was pacing a couple guys to low/mid 2:50's. Both of those guys dropped (one at 14, one at 18), then he started dropped 6 min miles the last 8 and passed a ton of people on his way to a 4th OA finish.

                   

                  Light week effort-wise and a bit of a cut-back on mileage as well. Just the one medium-intensity session midweek. I'm oddly satisfied with the LR, as that was the furthest distance and longest duration I've ever run without stopping outside of a marathon.

                   

                   

                  Weekly for period: From: 10/04/2021 To 10/10/2021

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  10/04 1 screech owl 12.05 19.40 01:36:50 08:02 04:59 466
                  10/05 1 shooting star and 1 screech owl 10.05 16.17 01:24:45 08:26 05:14 433
                  10/06 6x 5 min @ various medium-ish efforts 13.15 21.17 01:41:23 07:43 04:47 427
                  10/07 2 owls (1 great horned, 1 screech) & 1 coyote 10.05 16.17 01:24:59 08:27 05:15 440
                  10/08 A very blue morning 6.05 9.74 00:52:21 08:39 05:22 210
                  10/09 3 owls & 1 skein of geese 21.05 33.87 02:53:35 08:15 05:07 935
                  10/10 I wonder what that weird flash of bluish light was. 6.06 9.75 00:52:59 08:45 05:26 226

                  Total distance: 78.48mi

                  5k: 18:24 5/21 (solo track TT) │ 10k: 38:29 9/21 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                   

                  Upcoming Races:

                   

                  10/17 - Hot Chocolate 15k (pacing)

                  11/13 - Holiday Hustle 10k

                  11/24 - OKC Turkey Tracks 5k

                  12/4 - Tucson Marathon?

                  12/5 - California International Marathon

                  JMac11


                  Milkman

                    Keen - I saw a few people blow up as well. I hate to say it again, but I just don't get as amateurs running marathons in early October as the weather is going to be bad 75% of the time. As an elite, it doesn't really matter as you are running for place/money. Of course, if you're not looking to run a PR, then who cares! That's probably the best time to go run some of these other cool marathons. I look forward to that in my semi-retirement .

                     

                    Good "down" week and great workout this morning. Definitely think you're in good shape for sub 3 even though your HM didn't work out. Your 10K in early November will be a much better look into your fitness.

                     

                    ETA: forgot to add your meat story is crazy. If that was the case, I would eat more meat. We obviously don't get that luxury here in NYC, although I do try to order as much organic stuff as possible. We are part of a farm share here too which helps, but when you go into a store to eat a sandwich, there's no way to know.

                     

                    Boston/Cal - looks like he's through the half in 1:29:59. That's quite some pacing for sub 3...

                    5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

                     

                    Next Race: Suffolk County Half (10/24)

                    Running Problem


                    Problem Child

                      anyone have a link to the live tracking? I can't find anything, and the phone app says 2020.

                      Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                      VDOT 51

                      5k19:35 | Marathon 2:59:10

                      JMac11


                      Milkman

                        anyone have a link to the live tracking? I can't find anything, and the phone app says 2020.

                         

                        https://boston-iframe.r.mikatiming.net/2021/?pid=tracking

                         

                        Oleg through the 30K slowing down to 7:22. Getting through the Newton hills now

                        5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

                         

                        Next Race: Suffolk County Half (10/24)

                        Running Problem


                        Problem Child

                          AceHarris from the past crossed at 3:03. He was capable of a sub 3 by a few minutes. A friend of mine has hit a wall pretty hard. Another just finished. I'm guessing the sun came out and clouds went away.

                          Cal appears to be picking up some speed. Maybe he planned a fade, or just decided to give it all he has.

                           

                          JMac Thanks. I downloaded the NEW app (boston RACING) because the old one is apparently garbage...like the COVID thread 

                          Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                          VDOT 51

                          5k19:35 | Marathon 2:59:10

                          CommanderKeen


                          Aspiring Hobby Jogger

                            JMac - I am in complete agreement regarding marathon timing. Right now I'm thinking no marathons outside of mid/late October through early/mid March - with some leeway for geographic location of the race and inherent historical conditions.


                            Thanks! I'm really liking where my fitness is right now, and I'm looking forward to my 10k and 5k next month.


                            The whole meat situation is something I totally took for granted growing up - it just didn't occur to me that there were people who bought it at the grocery store. Thawing a pound of hamburger for lunch after my upcoming double!


                            Cal in 3:03:58. I'm guessing RP is right about the weather. Several people I know of have finished several minutes behind what they are capable of.

                            5k: 18:24 5/21 (solo track TT) │ 10k: 38:29 9/21 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                             

                            Upcoming Races:

                             

                            10/17 - Hot Chocolate 15k (pacing)

                            11/13 - Holiday Hustle 10k

                            11/24 - OKC Turkey Tracks 5k

                            12/4 - Tucson Marathon?

                            12/5 - California International Marathon

                            JTReeves


                              Cal ran a gutsy race; sped up for that last 5k pretty nicely. I was following 5 people and 3 of them really blew up, one DNF. Cal held steady and another guy really nailed it, ran 2:46:59 on only slightly positive splits; he's 48 years old.

                               

                              I'll be curious to hear how the weather was out on the course. Just looking at forecasts it looked way too warm and muggy for marathon racing. Plus a headwind the whole way.

                              2:52:16 (2018)

                              flavio1980


                              Intl. correspondent

                                Rovatti - funny enough I’ve never read the mad magazine. I’ve only picked it because somebody agreed that I totally look alike that guy on a pub years ago.

                                 

                                DW - The kind of thing you have to battle in a single week. Kudos for your determination!

                                 

                                Keen - It looks like you had a tough time at the half, but in an 80 mile week I’d imagine even for you it’d be difficult.

                                I’m glad you enjoyed the post race food and beverages.

                                 

                                JT - Here’s to a quick recovery!

                                 

                                Cal - Not much you can do once a cold catches you other than sleep A LOT, take in lots of fluids and rest.

                                As preventive measures, some things we do here:

                                Not sharing face/hand towels in the household. Each person has their own.

                                I use a nasal spray (marine water) to clear my airways a couple of times a day. The amount of dirt that gets in there is crazy.

                                Awesome job in Boston!

                                 

                                Marby - thank you so much for the tracking, I had no idea there was tracking LOL

                                PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

                                Up next: Rest and recover

                                Tool to generate Strava weekly