Letsrun. Help me break 2.12 for a marathon.

Who is gojall out? Ryan Vail? Fernando Cabada? Let's hear your ideas!

Breathe in breathe out wrote:

Bump. Did this guy ever run his marathon

Yes, I ran the marathon. It didn't turn out like I hoped but it was a step in the right direction. I ran a 4 minute best but was nowhere near 2.12. I found a pretty knowledgeable coach since and we have decided to target a fall marathon again this year and take a shot at getting to Rio.

I like :-)

As I am in a similar boat - may I ask what you changed to run the 4min. PR?

Pikachu wrote:

I like :-)

As I am in a similar boat - may I ask what you changed to run the 4min. PR?

2:15 not too shabby

Pikachu wrote:

I like :-)

As I am in a similar boat - may I ask what you changed to run the 4min. PR?

I went with the training plan I mentioned at the start. I had a lot more marathon specific training this time than my previous marathons. I jumped into my previous races without any real preparation towards the distance. I was still underprepared for this one too though.

My coach says I'm still missing the necessary background strength to run my to my potential in the half marathon and marathon. Basically, I have not put in the background training to create the adaptions necessary for marathon running and intense specific training.

We are taking a full year to focus on my next marathon to get me to a place where I will be strong enough to get the best out the specific aspect of my training.

2:15 is excellent but you certainly have room to drop time with the 1:03:34 and the lack of either a long MP tempo or substantial set of miles at MP on the back end of your long runs. Doing a max 9M tempo is great for half marathon, but for the marathon, you need to do some workouts like:

12M@MP;

22M long run with more miles at the back end every couple weeks at MP, e.g. 15M at low 6s, then 7M@MP, then several weeks later 12M at low 6s, then 10M at MP; and three weeks out from your marathon, the long run might be 23M with 10M low 6s then the last 13M at MP.

On the weeks without a lot of MP on the long run, you might do the longer marathon pace stand-alone runs.

In my view, this is the one serious lack in your training. Having someone to train with at the 2:12 level would also help.

I think what your doing is good. Looks a lot like what I did. The only thing I would change would be to bump the pace up on your easy days to around 6:30. I would also incorporate some races. Don't taper for them but nothing simulates racing like racing! I wish you all the best!

Gojall out and Pikachu should become training buddies!!! They can train with each other and break 2:12 together at Berlin or Chicago this fall!

I think the most important thing you can do get a BIG block of training in. The "specifics" for day to day mileage are not necessary as long as your running 13-14 times a week. Didn't read the whole thread but IMO, 120-140/week and once you are comfortable with that mileage consistently, you will see paces and workouts coming more easily.

Tempos can be by feel. Once you are in the thick of training, you will notice that when you are feeling good, you will get down to that 85% MP.

Specific 15-18 mile runs reaching sub 5 for the last 10 miles. You'll need to AVG right around 5:00-5:05 for an 18 miler when approaching the race date.

Some important things to recover:

*Hilly runs

*Keep in touch with speed with strides, "mini" workouts such as 8x200, 8x100 hill sprints 1X week

*When feeling good, work to incorporate something like 5-6x2 mile in the 4:45-4:50 range. Hillier the better but paces will be adjusted.

Listen to your body, don't get run down. A day of 5 and 5 will be necessary every once in a while.

Hope some of this helps. Consistency is everything.

No one who ran 2:14, 2:15 or 2:16 this fall fits his profile. He had you guys going, assuming he's America.

nice job, solid PB!

Troll Your Boat wrote:

No one who ran 2:14, 2:15 or 2:16 this fall fits his profile. He had you guys going, assuming he's America.

He's not American. Look at his last post on the first page. He spells favorite like favourite.

Gojall out wrote:

I was nowhere near 2.12. .

So do you now agree with the many people saying you were running way too many slow miles, and not enough closer-to or faster-than or right-at marathon pace? (slow for a 28:30 guys who wants to run 2:12?)

Well, he's not Canadian or European either because they have rankings online. I guess the search continues.

Troll Your Boat wrote:

Well, he's not Canadian or European either because they have rankings online. I guess the search continues.

Why does everyone care so much about who the OP is? Seriously... if people wanted you to know who they were... they would post their real name. Instead...you go stalking to find out. FDG was another example in this thread... There was a post saying FDG was Nate Jenkins.

There is no way to find out who is posting by cross-referencing results. I'm pretty sure posters like this manipulate their times to protect their anonymity. I know I would.

They don't want to listen to the crap like Malmo and Hodgie san have to put up with here.

Gojall out wrote:

. This will be my fourth marathon but it will be the first one I am taking seriously. My Marathon best is 2.19.36 off of HM training.

Please to explain this? A potential 2:12 guy runs FOUR fun marathons all slower than 2:19 off of (sorry) decent marathon training?

So sorry did not see this was a revived old thread. Still wonder why you wasted your 'marathon quota'.

Dorando wrote:

Gojall out wrote:

. This will be my fourth marathon but it will be the first one I am taking seriously. My Marathon best is 2.19.36 off of HM training.

Please to explain this? A potential 2:12 guy runs FOUR fun marathons all slower than 2:19 off of (sorry) decent marathon training?

What about someone who runs 2:47:14, 2:33:22, 2:33:06, 2:31:50, 2:21:54? Would he have a shot at 2:12 with the right coach?

test question wrote:

Dorando wrote:

Please to explain this? A potential 2:12 guy runs FOUR fun marathons all slower than 2:19 off of (sorry) decent marathon training?

What about someone who runs 2:47:14, 2:33:22, 2:33:06, 2:31:50, 2:21:54? Would he have a shot at 2:12 with the right coach?

"Marathon quotas" weren't invented yet back then