Sub 3HR Fall Marathon Thread - The quest for less amateur glory begins?

Start adding heel drops now after every run or the AT will be the end of this thread.

Heh I'm in this boat and been posting in the Training and Racing thread. I ran 3:05 in April.

Put in a 41-mile week this week (6 days running) with a 10.5 mile long run. Will be adding 1.5 -2miles to each long run the next several weeks and adding in more workouts! I was running 3 days on, 1 day off mostly in the last buildup and looking to go 6 days/week with a workout day each one. Got up to a 20.5 mile long run last time but will go for a 22 mile run.

Basic run is 6.4 miles outdoors ft. 2 loops of extended bridle path in Central Park. Hoping between the workouts, more frequent long runs, less days off, and better pacing/planning on race day can gether.

moanswers wrote:

Start adding heel drops now after every run or the AT will be the end of this thread.

thanks - I have been for a while, I have it under control.

THOUGHTSLEADER wrote:

Heh I'm in this boat and been posting in the Training and Racing thread. I ran 3:05 in April.

Put in a 41-mile week this week (6 days running) with a 10.5 mile long run. Will be adding 1.5 -2miles to each long run the next several weeks and adding in more workouts! I was running 3 days on, 1 day off mostly in the last buildup and looking to go 6 days/week with a workout day each one. Got up to a 20.5 mile long run last time but will go for a 22 mile run.

Basic run is 6.4 miles outdoors ft. 2 loops of extended bridle path in Central Park. Hoping between the workouts, more frequent long runs, less days off, and better pacing/planning on race day can gether.

Nice work! What is your fall race?

Count me in. 29M, been running ~3.5 years now, but never did anything aerobic before that.

I've been very unstructured until recently, and mostly just did trail race in my area with on/off training at maybe 20-25mpw average, though many of the races were marathon or ultra distance. Decided to get serious a couple months ago, and my recent paces in workouts indicate sub 3:00 is possible, so I'm targeting Philly or Indianapolis this November.

Last week I just arrived at a pretty high altitude (7800), where I'll be through this month, so my paces are slower than usual, especially this first week. I'm adjusting my paces downward ~15-20 seconds while I'm here.

Sunday: 7

Monday: 6

Tuesday: 12 - attempted a tempo workout, but died after a mile and just kept it to some ~2m tempo intervals instead

Wednesday: 4.5

Thursday: 8.5 - 7/3/1 fartlek with warmup and cooldown, kept about a 6:45 for the intervals

Friday: rest

Saturday: 16 mile long run, with 5 miles at ~6:45 mixed in (2-2-1)

Total: 53 miles

Good point on the heel drops.

Did 50, 52, 37, 54, 55 the last 5 weeks, with 18-miler on Saturday in 2:27:11 at EZ pace (8:11). Getting fitter. Three Forks Metropark in southeast Columbus is good--5 out one way and back, 4 out another way and back for 18 total.

Weather sucks balls in Columbus--89-91'F and humid--and the last 2 6-milers on Sunday and Monday were slow at 8:40 pace but easy.

Am at 750 miles since March 9. My goal is 3:30 or better. I run my Yassos at a 3:20 clip and my tempo runs at 7:45 pace (not fast at all compared to everyone here).

I should start doing heel drops to keep my AT safe though.

Ran 3:02 in Berlin last September (first marathon ever). Ran 2:58:20 this past April (second marathon). Currently training for Chicago in 2 months (third marathon) with a goal of sub-2:53.

I don't do any real workouts (very injury prone). Just mileage + strides, and I run my long runs at a quicker pace. Once or twice a month, I'll do a 5-8 mile tempo @ 6:15-20 pace.

Last week:

M: 7.2 miles @ 7:51

T: 7.6 miles @ 7:15

W: Off

Th: 8.6 miles @ 7:17

F: 6.2 miles @ 7:28

Sat: 19.3 mile long run @ 6:59

Sun: 4.6 miles @ 7:43

Total: 53.5 miles

jaroruns wrote:

Ran 3:02 in Berlin last September (first marathon ever). Ran 2:58:20 this past April (second marathon). Currently training for Chicago in 2 months (third marathon) with a goal of sub-2:53.

I don't do any real workouts (very injury prone). Just mileage + strides, and I run my long runs at a quicker pace. Once or twice a month, I'll do a 5-8 mile tempo @ 6:15-20 pace.

Last week:

M: 7.2 miles @ 7:51

T: 7.6 miles @ 7:15

W: Off

Th: 8.6 miles @ 7:17

F: 6.2 miles @ 7:28

Sat: 19.3 mile long run @ 6:59

Sun: 4.6 miles @ 7:43

Total: 53.5 miles

Was your pacing for the LR pretty flat or did you ramp up towards the end? Shooting for a 2:53 myself so will be following you closely!

jecht wrote:

I should start doing heel drops to keep my AT safe though.

Yes. the minute i think i can stop doing these, it starts rearing its ugly head.

Do them right when you finish a run, when you are still really loose.

This was one of my stronger LR efforts. I usually keep the first half of the LR around 7-7:20 pace depending on how I feel, and on the second half start trying to roll 6:40-7:00 by the end.

Typically I'm pretty content if my overall LR pace is between 7-7:15, but it's normal for it to be closer to 7:20-30 if I'm feeling tired. During all of my previous build ups, my peak long runs were 20-22 milers with overall average pace between 6:45-7 flat pace, done 5-6 weeks out from race day.

I'll join as well. Ran 2:57:42 at CIM last fall; targeting sub-2:55 for Indy this fall. I do short marathon cycles, so I'm not really training specifically for Indy until the end of this month. Until then, I'm racing short stuff (mostly miles) for fun and running form improvement.

As you'll see, I do a lot of cross-training. I'm a bit fragile, both because I'm over 40 and because I've got some auto-immune issues, so mixing running and cross training works for me.

This past week:

48 miles, 2:50 minutes of pool-running, and 2000 yards of swimming

M: Yoga and 80 minutes of pool-running

T: 12 miles, including a track workout of 6x800, 2x200 in 3:01, 2:58, 2:56, 2:55, 2:55, 2:53, 38, and 38 (recoveries of 2:20-2:3x between the 800s. Full recovery for 200s. (ran this one a bit fast for the weather). Light leg strengthwork and 1000 yards recovery swimming after.

W: 7 miles very easy (9:08), drills, strides, upper body weights/core, and 3 miles moderate (8:17)

Th: DIY yoga and 90 minutes of pool-running.

F: 8 miles, with one mile uptempo (6:16)

Sa: 4 miles very easy (8:34), plus drills and two hill strides, then DIY yoga.

Su: 4 mile warm-up; 5K race in 19:05 (6:11/6:07/6:47 for last 1.11), 3 mile cooldown. Much later did a 4 mile shakeout (8:40) and then 1000 yards recovery swimming.

Was happy with the 5K race (except for the fact I was 2nd). The course was very fast but the weather was tough - 75 degrees and near 100% humidity - so I was pretty happy with the time under the conditions.

I’m in.

Shooting for sub-3 at CIM. A little background about myself:

33 years old, been running consistently for about 3.5 years now. Never ran in high school or college or anything, mostly was a typical gym bro all through my 20s and am on the heavier side for a runner (5’11, 175+ with decent muscle mass). Consider myself a high mileage hobby jogger, mostly LSD.

Was peer pressured into a HM April 2016 and ran like 2:02...then just kept going. Current PRs are 40:xx 10k, 1:26 HM, 3:05 (grandmas).

The 3:05 was run on about 75-80 mpw average for 20 weeks with several peak weeks of 90-95. I can handle higher mileage without breaking down but speed type workouts intimidate me (mostly stick to LT intervals, 5-6mi tempos).

Thinking Bay State Marathon in October. Supposed to be flat and a good BQ (grew up near the course, so a bucket list goal to run).

runnerchef wrote:

THOUGHTSLEADER wrote:

Heh I'm in this boat and been posting in the Training and Racing thread. I ran 3:05 in April.

Put in a 41-mile week this week (6 days running) with a 10.5 mile long run. Will be adding 1.5 -2miles to each long run the next several weeks and adding in more workouts! I was running 3 days on, 1 day off mostly in the last buildup and looking to go 6 days/week with a workout day each one. Got up to a 20.5 mile long run last time but will go for a 22 mile run.

Basic run is 6.4 miles outdoors ft. 2 loops of extended bridle path in Central Park. Hoping between the workouts, more frequent long runs, less days off, and better pacing/planning on race day can gether.

Nice work! What is your fall race?

drocha86 wrote:

I’m in.

Shooting for sub-3 at CIM. A little background about myself:

33 years old, been running consistently for about 3.5 years now. Never ran in high school or college or anything, mostly was a typical gym bro all through my 20s and am on the heavier side for a runner (5’11, 175+ with decent muscle mass). Consider myself a high mileage hobby jogger, mostly LSD.

Was peer pressured into a HM April 2016 and ran like 2:02...then just kept going. Current PRs are 40:xx 10k, 1:26 HM, 3:05 (grandmas).

The 3:05 was run on about 75-80 mpw average for 20 weeks with several peak weeks of 90-95. I can handle higher mileage without breaking down but speed type workouts intimidate me (mostly stick to LT intervals, 5-6mi tempos).

We have very similar backgrounds...I am 33, started running in 2014 and used to be a typical gym bro in my 20s...5'11'' and sit at 165 but plan on racing at 155...this will be my first marathon...HM PR is 1:22:50 on a pretty flat course.

Smart running at CIM, very motivating! You went out slower for the opening 5k and slowly made it up and got under by over 2 minutes. Well done!

I'll join in. I'm 12 weeks out from my marathon. It's been 20 years since I broke 3 hours and I'm giving it one last shot at age 43.

My last four marathons :

3:36 six years ago

3:13 four years ago

3:48 three years ago

4:29 two years ago

Training consistently is challenging with a long commute, long and unpredictable work hours, joint custody of two kids, an aging mother an hour away (opposite direction of my commute).

Last year I was more serious with my training, with track and hill workouts focused on 5K racing. I raced quite a bit and got my time down to 17:23.

I lost a ton of training time and fitness over the winter, but have been averaging close to 40 miles per week since March, with six 15-mile long runs so far. Not many structured workouts this year, mostly progression runs. A week ago I raced 10 miles at 6:36 pace.

12 Weeks to Go - 41 miles

Sunday- 4.7 miles at 8:51 pace

Monday- 7 miles at 7:51 average, closing with 7:03

Tuesday- off

Wednesday- off

Thursday- 15 miles at 9:06 pace (hit wall last few miles)

Friday- 7 miles at 8:10 average closing with 7:36 mile

Saturday- 7.5 miles with 5 at 6:39 pace, 2 at 6:32 pace

I'm just getting back into running, let alone training, after a knee surgery. Hoping for a Fall marathon next year. I'm 58 and still going for it, so don't stop at age 43;). Trust me, I know it won't be easy, but you only live once so I gotta go for it. Broke it when I was 15, so I know it's in me. We'll see. Good luck to all of you this Fall, it will be fun to see the results.

Joining in.

Running Victoria on October 13th, hoping to go sub 3 (also wanting to try to qualify for Boston, but that may be too much of a stretch).

Started running in 2017.

Spring 2018 ran a 4:20 marathon with no specific training, maybe 35k a week

Fall 2018 ran a 3:20 marathon

Winter 2018 sub 40 10k

Spring 2019 1:30 half (but my training was all over the place, sidelined with injuries and such and on race day my stomach was really acting up, so tough to know how much weight to put on it)

Hoping I’m able to reach sub 3 before my progression levels off, but it will be close.

Never Quit trying in the Midwest wrote:

I'm just getting back into running, let alone training, after a knee surgery. Hoping for a Fall marathon next year. I'm 58 and still going for it, so don't stop at age 43;). Trust me, I know it won't be easy, but you only live once so I gotta go for it. Broke it when I was 15, so I know it's in me. We'll see. Good luck to all of you this Fall, it will be fun to see the results.

I so wanted to be gunning for sub-3 this fall. I'm 60 now. I ran 3:07 on relatively low mileage at age 58 and figured 60 mpw would give me a sub-3 shot at age 60. I was on track last fall -- nicely increasing my mileage, and running paces I hadn't seen in many, many years (my 2:40 PR was set in my early 20s).

Then suddenly I was plagued with injuries I couldn't get beyond. Took months off, and still having issues.

Hey, maybe next year. You at 59, me at 61!

Best wishes this year to everyone on this thread.