So the Chicago Marathon is in 3 weeks. My goal through the entire training block was Sub-3. I ran Chicago in 2016 in 3:36:47 with half-ass, non-consistent, non-specific training (30 mpw at the most). No time goal, just ran to finish it.
The last 18 months I have trained consistently and seen great improvement. I struggled with injuries in early 2018 but still ran on and off.
This is my mileage for the last 18 weeks(starting with most recent): 100, 75, 100, 108, 90, 60, 100, 103, 73, 72, 84, 80, 78,
59, 72, 73, 60, 61.
Recent races:
Half Marathon-May 2018 [Before training block]- 1:28:18
5K- June 2018- 17:55
Half Marathon- August 2018- 1:24:04 [humid, hilly, during 100 week]
Half Marathon- September 2018- 1:25:50 [humid, really hilly, during 100 week]
Recent workouts:
13.1 @ MP pace [Started out slow and progressed]: 1:28:46 (had over half a tank left upon completion)
14mi alternating 2 mi moderate & 2 mi MP effort: moderate splits averaged 7:30/mile & MP averaged 6:40/mile
6x1mi @Threshold effort: 6:22, 6:26, 6:20, 6:19, 6:17, 6:20.
3x3200 @ Threshold effort: 1st: 6:20/mile, 2nd: 6:17/mile, 3rd: 6:19/mile
6x1k @ CV effort: 3:53, 3:56, 3:54, 3:58, 3:59. 3:52.
Long Runs:
19mi @ 7:28/mile
20mi @8:16/mile (aimed for 85% MP effort, this is why it was slow)
If it helps, I am 27 y/o. 5'8 and 145 lbs.