Awesome run and thanks for the report back.
What did you come through the half in? Did you negative split the race?
Awesome run and thanks for the report back.
What did you come through the half in? Did you negative split the race?
Thanks, guys! I did negative split the race. Because of the gel mishap, but also because I tend to do better in races when I chip away at the pace, I started at 7 minute pace, which felt very comfortable. At around 10K I started bringing the pace down a bit. I caught up to the 3 hour group somewhere around the half, so I came through around 1:30. I rolled with them until mile 18 or so, running 6:50-6:52, and then started pulling away. I wanted to pick it up from there and stay out in front of them. It looks like I averaged 6:42 from around 18.5 to the finish. Official time was 2:58:30. I just felt awesome the whole way and think I can be more aggressive next time.
So I've been reading these sub-3 threads on here over the years and the question is always, "What do I take away from the OP's training that I can apply to my own?" If I had to identify two things I did differently in my training this time that helped a lot it would be running more mileage - peaking at 75 miles (up from maybe 50 in previous cycles) - and doing progressive long runs where I was finishing hard or faster than goal pace. I really focused on quality in my long runs. Of course, those weekly tempos were good, too.
Good luck to anyone else looking to go sub-3 this fall. Post and let us know about your experience!
Amazing job! Based on your info I also think you will be sub 2:55 soon with better execution!
Congratulations. Out of curisoty, what would you say is your normal day easy pace, and recovery pace after hard runs or when taking it slow?
I have run 1:24 for the half, but for me even starting a run at 7:05 doesn't happen. I need a few miles, and even then anything faster than 8:00 is "speedy"!
7:30 Sounds right wrote:
Amazing job! Based on your info I also think you will be sub 2:55 soon with better execution!
Congratulations. Out of curisoty, what would you say is your normal day easy pace, and recovery pace after hard runs or when taking it slow?
I have run 1:24 for the half, but for me even starting a run at 7:05 doesn't happen. I need a few miles, and even then anything faster than 8:00 is "speedy"!
Thanks! My easy runs are usually in the 7:20-7:30 range. Recovery runs are 8:00-8:10. Also, it's worth noting that during cutback weeks my long runs are usually still 14-16 miles and done around 7 minute pace (though, on some hot days they were closer to 7:20-7:25); whereas, in the past I was doing more like 8-12 miles for long runs on those weeks.
Another Sub-3 wrote:
Hi, guys, I'm just reporting back that, yes, I went sub-3 with a 2:58. I went with the plan of going out easy and picking it up in the second half. I left my gels in my gear check bag (!) and by the time I realized it, the gun was about to go off, so that really solidified my conservative start, because I was hesitant to push too much in the first half without fuel. Luckily, they handed out some on the course, so that turned out ok. My Garmin was going crazy the whole time, so I couldn't get an accurate read on the pace, which I think caused me to run a little slower. All said, though, I'm really pleased because I felt really great the whole way, finished strong and definitely feel that my mileage, my long runs, my paces etc. were enough to have run faster, maybe mid-2:50s. Obviously, I can't say for sure, but that's what my gut tells me. Oh, and great weather, too! Thanks for the advice and input!
Good job, Another... Also big kudos for reporting back. Too many of these threads are dead end and at least this one will tie the pre-race workouts/confidence with the race result. :-)
Another Sub-3 wrote:
Thanks, guys! I did negative split the race. Because of the gel mishap, but also because I tend to do better in races when I chip away at the pace, I started at 7 minute pace, which felt very comfortable. At around 10K I started bringing the pace down a bit. I caught up to the 3 hour group somewhere around the half, so I came through around 1:30. I rolled with them until mile 18 or so, running 6:50-6:52, and then started pulling away. I wanted to pick it up from there and stay out in front of them. It looks like I averaged 6:42 from around 18.5 to the finish. Official time was 2:58:30. I just felt awesome the whole way and think I can be more aggressive next time.
So I've been reading these sub-3 threads on here over the years and the question is always, "What do I take away from the OP's training that I can apply to my own?" If I had to identify two things I did differently in my training this time that helped a lot it would be running more mileage - peaking at 75 miles (up from maybe 50 in previous cycles) - and doing progressive long runs where I was finishing hard or faster than goal pace. I really focused on quality in my long runs. Of course, those weekly tempos were good, too.
Good luck to anyone else looking to go sub-3 this fall. Post and let us know about your experience!
This is really awesome. I agree with others, keep up your training and you can probably go quite a bit faster.
And looking over your first post again, it seems like your long runs were prepping you for this exact race strategy: going out about 7 and then slowly cutting down. I am definitely filing this away for my own training and future sub-3 attemps.