Key workout for sub 3

Can't see how sub-3 is in the cards, unless you are a truly slow-twitch runner, one who slows down less than the calculators would predict for longer distances. (I'm the opposite.) There just aren't enough miles in the tank otherwise, and then the illness and the difficulty handling heat...

I'd be conservative and nail a big PR.

Beware of two things:

- Going out fast because you feel so good on race day.

- Predictor workouts, unless they are very specific to your event. In other words, the Yasso 800s are worse than useless. I can run sub-3 minute 800s all day, but unless I have 60-70 MPW and numerous hour-plus runs at around MP under my belt, there is no way I could run a 2:59 marathon.

David S. Pumpkins wrote:

If you would have said it's ok or good to aim a little slow in the first half than go out too fast, or said go out in 6:55 pace and hit half way at 1:30:37 then I wouldn't have said anything.

Since you didn't know math ....

Uh, since you don't know math either, it's 1:30:40. If you would have said 13.09 miles in 1:30:37, or if you would have said go out in 6:55 pace but try to hit the half 3 seconds fast, then I wouldn't have said anything.

Douche.

13.109375 miles in a half-marathon.

6:55 is equal to 6.9166666 minutes.

13.109375 x 6.9166666 = 90.673176 minutes

90.673176 minutes = 1:30:40.39056.

Maths wrote:

13.109375 miles in a half-marathon.

6:55 is equal to 6.9166666 minutes.

13.109375 x 6.9166666 = 90.673176 minutes

90.673176 minutes = 1:30:40.39056.

Ever hear of significant figures?

Uh.............nope. wrote:

David S. Pumpkins wrote:

If you would have said it's ok or good to aim a little slow in the first half than go out too fast, or said go out in 6:55 pace and hit half way at 1:30:37 then I wouldn't have said anything.

Since you didn't know math ....

Uh, since you don't know math either, it's 1:30:40. If you would have said 13.09 miles in 1:30:37, or if you would have said go out in 6:55 pace but try to hit the half 3 seconds fast, then I wouldn't have said anything.

Douche.

Why don´t you just go f-ck yourself, girl? We don´t want people like you here.

The thing is, a couple of months ago I had no though of sub 3 for the race, my goal was 3:10. Then I had some good workouts and started thinking of the possibility.

If I look at the calculators, I can run each of the listed times below the marathon, and I know that if I don't break 3 now, it is mileage that is hindering me.

With that said, i'm doing 15k at mp on friday, if that feels super easy I might go for sub 3, otherwise I think i will set out slightly below 4:30/km pace to go for sub 3:10 at least.

Uh.............nope. wrote:

David S. Pumpkins wrote:

If you would have said it's ok or good to aim a little slow in the first half than go out too fast, or said go out in 6:55 pace and hit half way at 1:30:37 then I wouldn't have said anything.

Since you didn't know math ....

Uh, since you don't know math either, it's 1:30:40. If you would have said 13.09 miles in 1:30:37, or if you would have said go out in 6:55 pace but try to hit the half 3 seconds fast, then I wouldn't have said anything.

Douche.

Yep, I used 13.1 miles, the commonly accepted value according to the tailgates of suburban minivans the world over to arrive at my answer. But choosing to use 13.1mi vs 69,218 feet is not the same as being off by several seconds per mile...especially when you're really trying to push right at your aerobic threshold. It's a thin line.

Thank you for proving you know math though, I guess? You sure showed me. You've also successfully made me look like the ruder, dumber person in this exchange.

Yeah, that was me. I confused the times that each person had calculated and shot myself in the ass on that one.

So I just did 15k at 2:59 pace, was tired after yesterday and a b*stardly cold mile swim in 48 Fahrenheit water.

Was tough but definitely had some more when I was done, just not sure if I had 25k more. The weird thing is my average hr was 153 and my max is 200, so was nowhere near max.

Really not sure on what to do on race day in a week but I'm leaning towards going for it i.e History rewards the bold. Will probably result in an epic bonk and I will go home DEVASTED, but at least I will have gone for it.

My favorite key workout, that will GUARANTEE you sub-3, is a 26.2 mi. tempo run @ 6:52/mile pace.

Marathon pace always sucks before race day. Don't stress about it.

Hoping That's the reason, gonna take a very easy week and hope for the best.

Well I just finished the race, was on pace for sub 3 until 35k then had an epic bonk and crawled in at 3:05. The course was a lot tougher than before, and think it might have ended differently on a flat course but still happy. Opened a bit too fast as the pacemakers ran too fast, went through the hm in 1:28:03, not sure if that affected anything.

Damn my legs hurt, they keep cramping up and can barely walk!

Pretty good overall effort for a pretty hard bonk. Hope you bounce back from the cramping and soreness soon.

Thanks, course had 250m uphill, so not super hilly, but def not flat. it's 4:40 AM local time but legs are keeping me awake.

If there are no medical issues, try taking some ibuprofen. It will help with the post-marathon soreness.