Do you think I can run a ~ 3:05 marathon based on this training?

Training Advice/Discussion Marathon

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5 months ago 11/22/2023 4:03pm EST

re: Sub 3 Hopeful - Update

Sub 3 Hopeful - Update wrote:
I always come back for an update. Joke aside, it's good to check back and see what was wrong or right. What I'd advise to anyone now (and was too young to understand before) is that mileage matters most for the 'thon.
50 is bare minimum and 60+ helps a ton if time (not just finishing) is the goal. Sorry to bother you with that update!

Generally speaking more miles is always better. The problem with that is, that most people can't absorb that many weekly miles. For most people I would think the sweet spot is somewhere between 30-50 miles. If you are in the 50-80 mile group that's fantastic but most will not be able to make that injury free.

5 months ago 11/22/2023 4:35pm EST

re: Sub 3 Hopeful

Friend who is two years older than you recently ran 2:58 with less training for his first thon. He was v fit and a good athlete to begin with but had never even run a 5k. Good luck.

5 months ago 11/22/2023 9:37pm EST

re: Charlesvdw

Charlesvdw wrote:
What do you mean by "most of marathons ended up 15 seconds at most faster than my fastest long runs" ?

I meant 15 seconds per mile. When I ran my 2:56 PB (approx. 6:45 min/mi) my fastest long runs averaged 7:00 min/mi during "MP" workouts, such as 10E + 10M.

This year I ran 3:03 (approx. 7:00) and my fastest long runs averaged 7:15.

The point is it's real hard to go faster than 15 sec/mi faster on race day, over 26.2. I know I'm obviously not the most talented racer out there, but 10 mi easy + 10 mi @ marathon pace feels SO much easier than 26.2 mi @ marathon pace.

Some people are very talented, run very little MP yet race well but for most of us it's a big gap to fill. My recommendation is lots of miles at MP to the point it should feel ridiculously easy over the first half of the race.

5 months ago 11/22/2023 9:39pm EST

re: ThickThighs

Some people are very good, or talented, or whatever. Some people never run sub 3. Some people do it on 80 mpw. We do what we can with what we have...but at least, we can be inspired by their examples. Some run sub-3 at 50+ yo and it's great. Ed Whitlock ran 2:54 at age 73 and that's crazy!

5 months ago 11/22/2023 9:42pm EST

re: Being patient

For sure. I used to get injured at 30 mpw and it's taken a while to be comfortable at 50 mpw. I'm now not only older but also have 26,000 miles on my feet. Kinda nice, kinda sad. That much running and still, sub-3 is a nice goal :)

I ran 3,000 miles in 2020 and on that kind of consistency, ran a 2:00:00 18-miler in training, after peaking at 85 mpw for a short time. Should have run a marathon that fall!

Running slow, losing weight, being consistency and adding some strength training (core, hips and glutes) are key for weekend warriors/average joes like me and many others. Look up Myrtl Routine, for example.

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