can I run a 3 hour marathon

MBC25 wrote:

can I run a 3 hour marathon

Running my first marathon next month. Going to be hilly, so I've hit the hills hard for pretty much the entire calendar year, running as strong as I ever have. Mileage has topped out at 43 mpw for 3 weeks the last 8. I've done a lot of specific training, so we'll see. Ran a 1:34 hilly HM this past May. My whole region is hills, so there's really no escaping it. I am confident if I can get under 1:30 in Pitt, I can run a sub 3 on a flatter course in the next 2-3 years. Ran the 1:34 averaging 25-32 mpw.

sub_3_is_the_goal wrote:

I have the same goal. 38 years old. Trying to do it by upping overall mileage (50mpw 2 years ago; 60 mpw 1 year ago; 70 mpw this cycle) and increasing the frequency/types of tempo work (basically anything under goal marathon pace, mostly 6:40-6:20 type of stuff. Also trying to lose a few lbs.

How much did your marathon time improve when you increased your weekly mileage from 50mpw to 60 mpw? (I'm guessing 5-10 minutes)

gregmacd wrote:

How much did your marathon time improve when you increased your weekly mileage from 50mpw to 60 mpw? (I'm guessing 5-10 minutes)

5:50 to be exact.

MBC25 wrote:

can I run a 3 hour marathon

0/10

Come on, man. (Or girl: you might be a girl.) That question, with no age/times/training data, is Day 2 in Trolling 101.

--The Grifter's Accountant

I ran a 3:01 on ~ 35 mpw. Highest week was 47 max. That was all my legs could tolerate.

But I did a number of 21-22 mile runs.

My goto workout was 20 miles @ 7:00 min pace. That told me I was in 3:00 shape.

So, I dont think you need to run 50 or 60 mpw to hit a 3:00, but you do need to get in some quality long runs. I know others will disagree.

sub_3_is_the_goal wrote:

gregmacd wrote:

How much did your marathon time improve when you increased your weekly mileage from 50mpw to 60 mpw? (I'm guessing 5-10 minutes)

5:50 to be exact.

That makes sense from my own experience, and monitoring what others have written on this forum. It seems that most runners improve their marathon times by 5-10 minutes for every 10 mile increase in weekly mileage. So, I think you'll be running at least 5 minutes faster in your next marathon with your recent increase of another 10 mpw.

From my experience, I ran 17 minutes faster (3:38 to 3:21) after a 20 mpw increase (from 30 mpw to 50 mpw). Hoping that my latest mileage of 55-60 mpw can bring me into the 3:15 zone.

gregmacd wrote:

It seems that most runners improve their marathon times by 5-10 minutes for every 10 mile increase in weekly mileage. ...

From my experience, I ran 17 minutes faster (3:38 to 3:21) after a 20 mpw increase (from 30 mpw to 50 mpw). Hoping that my latest mileage of 55-60 mpw can bring me into the 3:15 zone.

Interesting. And encouraging. In 2016 I ran 3:25 on 20 mpw, and in 2017 I ran 3:07 on 40-45 mpw. So, 20 mpw increase netted an 18-minute improvement ... as you would have predicted.

My goal is to maintain 60 mpw next year, and run sub-3. Your formula gives me hope.

ididitsocanu wrote:

I ran a 3:01 on ~ 35 mpw. Highest week was 47 max. That was all my legs could tolerate.

But I did a number of 21-22 mile runs.

My goto workout was 20 miles @ 7:00 min pace. That told me I was in 3:00 shape.

So, I dont think you need to run 50 or 60 mpw to hit a 3:00, but you do need to get in some quality long runs. I know others will disagree.

What you describe is pretty much what I have done in the past. Low mileage (40-45 mpw), but quite a few long runs. 20-milers mostly, but one depletion run of 23 miles.

I try to run a good pace for the long runs, but, wow, the last time I was able to solo 20 at 7:00/mile pace, I ran 2:47 at Boston three weeks later.

Actually, I was in much better than 2:47 shape, as I ran Boston easily just to enjoy the experience. I had run 2:40 the previous November, and was definitely more fit in April.

ididitsocanu wrote:

I ran a 3:01 on ~ 35 mpw. Highest week was 47 max. That was all my legs could tolerate.

But I did a number of 21-22 mile runs.

My goto workout was 20 miles @ 7:00 min pace. That told me I was in 3:00 shape.

So, I dont think you need to run 50 or 60 mpw to hit a 3:00, but you do need to get in some quality long runs. I know others will disagree.

I will disagree. You weren't in 3:00 shape. You ran 3:01. You didn't do it.

Also the reason your legs couldn't tolerate more than 47 mpw max is because you were including 20 mile near marathon pace runs as a "goto" workout. That's a "bury yourself" workout. Slow it down, spread it out over more days per week, add some targeted faster running instead and your legs would have been fine. Then you'd have been in 3:00 shape.

Before beginning any 'thon buildup you might want to attempt the famed Dr. Hunter S. Thompson Reverse Cleanse/Detox regime to prepare the body for the ordeal of 100 plus mile weeks. If you can make it through one day of the below diet you can say you're ready for anything or you'll be dead.

3:00 p.m. rise

3:05 Chivas Regal with the morning papers, Dunhills

3:45 cocaine

3:50 another glass of Chivas, Dunhill

4:05 first cup of coffee, Dunhill

4:15 cocaine

4:16 orange juice, Dunhill

4:30 cocaine

4:54 cocaine

5:05 cocaine

5:11 coffee, Dunhills

5:30 more ice in the Chivas

5:45 cocaine, etc., etc.

6:00 grass to take the edge off the day

7:05 Woody Creek Tavern for lunch-Heineken, two margaritas, coleslaw, a taco salad, a double order of fried onion rings, carrot cake, ice cream, a bean fritter, Dunhills, another Heineken, cocaine, and for the ride home, a snow cone (a glass of shredded ice over which is poured three or four jig­gers of Chivas)

9:00 starts snorting cocaine seriously

10:00 drops acid

11:00 Chartreuse, cocaine, grass

11:30 cocaine, etc, etc.

12:00 midnight, Hunter S. Thompson is ready to write

12:05-6:00 a.m. Chartreuse, cocaine, grass, Chivas, coffee, Heineken, clove cigarettes, grapefruit, Dunhills, orange juice, gin, continuous pornographic movies.

6:00 the hot tub-champagne, Dove Bars, fettuccine Alfredo

8:00 Halcyon

8:20 sleep

Source: Carroll, E. Jean (2011-10-04). Hunter: The Strange and Savage Life of Hunter S. Thompson (Kindle Locations 196-221)

Someone has to keep the dream alive, why not you!!!

M.A.G.A...