Sub 3 Marathon @ Marshall University Marathon?

Smoove wrote:

Honestly, why is this stupid? You may disagree with it, but "stupid?"

The OP has run a half that suggests 2:54 shape, and has trained thoroughly and properly for the full. Studies have shown that running even splits results in the fastest times.

Why would going out at a pace slightly slower than the pace indicated by a race performance that is the closest equivalent to the goal race, with advice to run evenly, get good rest, carbo load and to think through nutrition and hydration be stupid?

Maybe it's not as conservative as you would like, but it is a thoughtful approach.

Should be noted, I am currently about 5 lbs over my normal racing weight. My guess is because of being constantly hungry from more milage.

it's a long way to the top.... wrote:

Smoove wrote:

If you don't go for 2:56, I feel you should be punched in the nads.

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Stupidity like this is why runners crash and burn.

You are clearly is good enough shape for 3 hours. My suggestion would be as follows.

Run the first 3 miles at 7 minute pace. After that start running consistent 6:50s to get to halfway right at 1:30. Keep running 6:50s until 18 miles. That will put you at 2:03:30. At this point it is time to start racing. No reason you can't start dropping down in the 6:40s at this point. You can make up a lot of time in the last 8 miles. If you feel great, you can get in the 2:58 range, if you start feeling kind of crappy, you can still get under 3 hours.

I used this exact strategy to run a 2:58 two weeks ago. Here's the thread where I ask of it's possible, detail my training, gets tons of feedback and then post with the race report. Hope it helps!

Thanks for all replies. I'm feeling really fresh and rested. Last week ran close to 40 Miles. Did 2 workouts, 4 x mile @ 1/2 marathon pace & 10 km @ MP. Weather looks good for Sunday too, no wind and I'm the 50's , low 60's in the morning. This week is just easy runs. Excited!!

You did a 20 miler at 3:06 pace? Unless you tapered heavily and ran that at full race effort, I'd say that alone is indicative that you should definitely be capable of hitting sub-3.

Mincus8 wrote:

My goal is a sub 3 hour marathon. Training has been around 65-70 Miles per week for the marathon. Includes MP running, tempos and the long run. My "best" workouts in this cycle was a 10 Miler @ MP run under 1:07 and a 20 miler in 2:22:00 flat (about 4.5 miles at MP in between). This was in the heaviest week in the cycle and on tired legs. I have never ran this kind of milage as avg weeks for 10km / half marathon training is around 44 miles. Should be noted I ran a half m in June in 1:23:28. Is sub 3 unreasonable? Or should I adjust my goal and say sub 3:05 is more realistic? Nov 6 is coming fast!

Best of luck to you!

My half PR is 1:23:59 vs your 1:23:28, and "best" workout was a 20 miler in 2:27:17 (incl. 10 @ 6:50) vs. your 2:20:00.

On 60-65 mpw vs. your 65-70.

And yet I have the same goal of 3:00 or better. So it's pretty clear that you are right there my friend in a very good spot, and should go for it! Don't go out much faster than 6:45s though...even split as much as possible. Don't "bank" time as it will bite you if you do, but also don't waste time either. Run even effort.

Out of curiosity is it NYC? Beautiful weather here, you will have a blast but do keep some energy for the second half and don't run yourself into the ground with a blazing fast first half.

Completely had forgotten the name of the thread...clearly not NYC, my bad I'm an idiot. Good for you though, NYC is not an easy course to try and break 3! Or any time.

What race you running?

Philly 11/20

Well fella's, ran 3:03:23. Split 1:29:00 for the half and about 1:34 second half. My wife and I had agreed upon a spot (somewhere close to halfway) to give me my second half fuel, which consisted of 3 power gels and a Gatorade. Course staff then told her after the race started the runners weren't going by there (which I knew we in fact we were) so I didn't see her at all to get my fuel. I kind of started to panic as this was at about 14 miles and I knew it was going to be hell to come. Which made matters even worse, they were only serving Gatorade and water at the stations on the course. Long story short, the last 3 km was extremely miserable and lonely (I did walk a bit, probably about 400 m's). My quads were soooo heavy and I did manage to grind it through. I was right on pace till about the final 5 km. If I would have run about 22:30 for the last 5 km I could cranked out a sub3. But with no actual fuel, I suffered. My quads are totally sore and achey! Hopefully I start to feel better soon. How long till you start to feel better? Haha ;)

That's too bad. You were close--hope for better luck next time.

As I recently said on another string, the marathonnis a finicky birch and there is a lot of time for things to go wrong.

Tough outcome, but sounds like you have it your all - hard to ask for more.

I think it also shows that you had the right goal.

Now learn from your mistake and get your nutrition right next time!

Dude it was your first marathon, and you ran a smidge under 7:00. This is an amazing result, and yes you will get that sub 3 perhaps in your very next try!

You did the smart thing, you went for him, paced right, and bonked a bit but you'll never know whether it was the gels or not. Don't drive yourself nuts on it.

As others noted the marathon is a b*tch, and for your first try, you converted a 1:23 half into 3:03, that really is a good result that you should be very proud of.

Expect to be sore a bit, you've earned it!