Running 3:00 marathon off a 1:30 half - Old/Slow guy

OK - so this is the OP and I'm in a cutback week. I have one more 3 week round of hard training followed by my taper. Looking for any final tweaks/ideas for the next 3 weeks training.

Training is going well, and I feel like a sub 3 is doable if it all comes together on the day.

Mileage: I've gone higher than planned and got to 107 miles in my biggest week (I was struggling at high 70's but then started doubling and everything just became easier).

Pace: I am running by Daniels paces, now set of a 3:00 marathon pace (M=6:52, T=6:20, E=8:06). I haven't run a race to "earn" these paces but I am fairly sure I could run the appropriate time in a 5k/10k/half.

Long Runs: I've done 7 at 20+ (longest was 23-24), 6 at 15+

most average about 7:40. I usually run the fast 5m at M pace or below. I've done a few 18 milers at a steady 7:30 pace and they were fairly comfortable. I also seem to have my hydration/nutrition sorted at and am feeling strong at 22 miles.

Tempos: weekly 7m at T+(5-10) seconds, sometimes a second tempo of 4m at T

Still no intervals/speed work. Lots of hills on my routes (although the marathon I am doing is not hilly)

Planning to do 85,90,95 for the next 3 weeks and then taper at 60,40,20 for the final 3. I am not going to race between now and then (so no half M 3 weeks out)

Any recommended changes to those last 3 big weeks? or just stay with the tempos/long run and easy doubles?

Any key tips for the taper? Plan is to drop the volume but keep up the intensity.

thanks!

The one omission in your training might be long efforts at marathon pace. A 17-18 mile long run with 8-10 at marathon pace should be a good addition before your taper. At most you might attempt a 20 miler with 10-12 at marathon pace, but I think any more/harder than that might be too much. I'd do these on a flat circuit that resembles your race course, and take two easy days before these sessions. They won't be easy, but you should be able to complete them.

thanks - I did a couple long runs like that back in dec/jan but haven't done more than 5@MP at the end of long run recently.

I'll look at adding a 17w 8@MP (6 wks out) and a 20w 12@MP (4 wks out) - should be a good confidence builder (assuming it doesn't kill me) for the race.

Stick to the plan and taper, your legs need it more than you know right now. The marathon is a tricky race, stuff can happen come race day. It looks like you are pretty much on track. Your preparation looks excellent and you didn't skimp on miles or long runs. I think that is why so many fall short ( have great HM's but not marathon). I may have missed, but which marathon? I think you're golden!

Be sure to have enough confidence in your training that you allow yourself to taper - as was said the hay is pretty much in the barn. Best wishes.

race is Edinburgh, Scotland. May 25th

http://www.edinburgh-marathon.com/?home

course looks fast if the weather cooperates....

Did a flat 17 miler today with 13 miles at marathon pace (6:52 was the plan but ended up doing them at 6:47). It felt pretty good, despite being 73 degrees when I finished and was a damn site easier than the 1:30 half I ran four months ago!

Will try a 22 miler with 10 at MP in a couple weeks and if that is confortable I will be feeling ready for my sub 3 attempt.

So race week is finally here. Training has gone well (although I didn't race since the 1:27:25 half back in Feb, so I'm not 100% sure how fit I am).

I've decided to pace for 3:10 and see where I am at 20 miles, so there is no chance of sub 3 (unless I pull a 35 minute 10k out of my ass).

I feel everything would need to be perfect to have a chance of sub 3 and right now the wind is forecast to be 15-20 MPH (headwind 10-18, tailwind 18-26).

If I'm strong at 20, I'll hope to run a good final 10k, if I'm not, I'll be very glad I didn't get there at 3 hour pace.

sounds like a smart plan - 7:15 pace should be pretty easy to managed based on your training

get a solid effort under you belt (3:07 - 3:10) and then work out getting below 3:00 from there

good luck

Good luck with the race. Your progress is very inspiring.

What plan were you using for the training? Daniels or Pfitz or something else?

Hmm...

You've put in a lot of good training, you will do well. A sub three will be no problem for you. Thanks for sharing your training and best of luck to you in the race.

gelindo wrote:

Hmm...

You've put in a lot of good training, you will do well. A sub three will be no problem for you. Thanks for sharing your training and best of luck to you in the race.

Shoot for sub 3:00 now!!!!!!!

training started as pfitz 24-70 but the mileage went up to over 100 when I started doubling so things ended up a little "custom" - but basically a pfitz plan using daniels VDOT based paces.

Alright! ran the race today. it was super windy (20MPH gutitng to 35) so I paced for a conservative 3:10 and ended up running a 3:06:13. it didn't feel bad, the big miles really helped me feel strong in those last 6 miles - no-one passed me after the halfway point. I could have probably squeezed a couple minutes more if i'd tried harder but sub 3 would not have happened today with the weather, so I'm glad I changed the goal.

thanks everyone for the feedback and advice.

i'm pretty sure i can run a solid sub 3 in london next spring.

Congrats on a job well done! You were smart and it paid off.

I suspect you will go sub 3 in that time frame.

sounds like you had a good race but didn't go all out, i bet you could have done that sub 3 if you'd tried.