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| psaras |
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Hello I am running a marathon on May 20th and want to break 3 hours. I am 51 years old and I have been running the last 3 years. Before that I was a cycling athlete Six weeks ago I made a PB in 10Km 36:55 and 4 weeks ago half marathon in 1:23:55 min .I also have finish 23 Km tempo with avg pace 4:03min/Km & Avg hr 158 ,my max hr is 190 and my rest Hr about 46 . I have following from Advanced Marathoning the 18 weeks, 55-70 miles, training plan . From the beginning of 2012 I have about 2000km on my legs ,6 times a week training. This will be my third marathon . My first marathon time was 3:23 min 2 years ago. My second marathon one year ego at 3:13min I feel ready most than the last 2 times and I am - 5 kilos. Do you thing is possible to make it or I should go for 3:10 and If I feel Ok try for 3:05 Thank you in advance! |
| marathondude |
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I say go for it. Your 1:23:55 isn't quite as impressive as the 36:55, and this could be an issue, but the 1:23:55 is still in the sub 3 range. You are running times that suggest shooting for sub 3 is worth the risk - I'd go for it. If you don't hit sub 3, move to the 70-85 MPW plan in Advanced Marathoning. |
| gary...a... |
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based on my limited experience those times are pointing to a solid sub 3 marathon. Make sure to go out not a step faster than 1:28:30 - 1:29:00 and you'll nail it. I have run a bunch of sub 3s currently 8th on this list. You have to be patient over the first 10K. http://www.arrs.net/TR_SSpan.htm |
| CTA |
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I also say go for it. Your 10k is amazing and your HM time is better than mine is -- and i have broken 3 hours. I am only a few years younger than you. Other guys here are going to say that your weekly mileage is not enough but that is not really clear. First mile in 7:00 and then go through the half in 1:29:30 and see how you feel at 20 miles. |
| psaras |
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Thank you for your advice! I will go to risk for the sub 3h. I forgot to say that all my MLR and LR from 12 up to 22miles was @ avg pace 7:35 per mile in aerobic zone, avg hr 148bpm I like to ask if you can help me.. 1. At the race they have pacesetters for Sub 3:00 and then every 10min, it is a good idea to follow the 3:00h pacesetter? 2. Energy strategy advice is welcome? The hydration stations 4,8Km 7,3Km 11,1Km 15,3Km 19,6Km 23,5Km 27,8Km 31,9Km 35,7Km 39,9Km My plan is to drink water at each station and every other station to take one energy gel staring from the 4,8 Km total 5 energy gels. What do you think? Thank you again |
| joho |
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Practice a sub 3 hour pace so it is comfortable and familiar and do not worry about the pacesetters. If you do want to follow the pacesetter I would recommend you keep you eye on your watch to ensure the pacer is doing a good job. I generally only take 3 gels starting at about 12 miles or so. I think 5 would be me sick to my stomach but you might be able to handle it. Practice taking that many in training so you do not sabotage yourself. Good Luck and report back to us how it went. |
| psaras |
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Thank you so much for the great advice! |
| psaras |
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finally 3:02:06 with very hot weather conditions I was almost sure that I went for 2:59 I was perfect until the 39Km but after that my pace drop .. so I have to wait for the sub 3h greetings http://img52.imageshack.us/img52/1135/21592075.jpg |
| @running_comment |
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Wow. Now that is some even pacing! Thanks for sharing, and good luck with the next one. You will make it! |
| psaras |
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Hello again, I have following from Advanced Marathoning the 18 weeks, 55-70 miles, training plan and took me to 3:02 My next marathon race will be 22 September, 18 weeks from now. What do you thing can help me go under 3 hours, more weekly miles? Thank you |
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I would say the plan work well and you came close with running on a day that was hot. You may want to trinker with it a bit , more with the pace part and only add more miles if body can handle it. Also give body a few weeks before jumping back into marathon training. |
| psaras |
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it is trough that the plan your very good with out injury all the way I am thinking to go now with 6 weeks recovery, built up Km again and following then the 12 weeks, 70 to 85 miles, from AM. |
| naia champ |
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At this point you need to consider how you are going to taper. This worked for me. http://www.daveelger.net/2011/11/unconventional-marathon-taper.html |
| psaras |
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thank you |
| Yetii |
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I went from a 3:07 (first marathon) to a 2:59 (2nd) just by increasing pace during workouts. These times were done just following a 50 mpw plan. I'm not sure if you really need to do 70 mpw just to break 3 as you are so close already to 3... |
| naia champ |
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Exactly- Like I posted on another similar thread- what I did was to track the number of sub 7 min miles per week- My theory was if I could do 26 I could run sub 3. Probably more important than total miles as long as you get in a 2 hr run. Then again you have Ed Whitlock who has more time on his hands but at 70 plus was able to handle up to 3 hr runs at a moderate pace every day- he got strong enough to run sub 3 but I think he must have amazing leg speed for his age. |
| blackbeltmarathoner |
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I would recommend more than 70 miles per week if you can, try for a good 85-90, make sure to include shakeout runs to clean the engine |
| psaras |
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I think I will try for more miles and see how it works perhaps I will be more carefully with my tapering this time. If the weather conditions help perhaps I can go a little faster ,way not 2:58 :-) many thanks |
| joho |
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I would up the mileage a little bit at least. About 8 weeks out add some marathon specific workouts and focus on getting comfortable running marathon pace. |
| horsehead |
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I agree with this. Progression runs increasing pace over the course of your long runs will train your body to manage the pace over the entire 26.2 without drastically increasing mileage, which may cause you to breakdown, given your age. I am 47, and apply this training principle, maxing out at about 80 for 2 weeks, but incorporating progression runs in every week. |
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