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

Coffee Monster,

Run less and trust your training. Get a little bit of speed in. That's really it for tapering. I usually shoot for 75% of normal mileage two weeks before and then 50% or less the week before. This depends some on how long your build of training has been and how fatigued you are. Expect to feel a bit off and weird aches and pains the week leading up to your race.

With some of your workouts and your mileage I would guess you'll be in the 2:45-2:50 range. But doesn't hurt to go out a little conservatively in your first marathon. But I would estimate conservative for you will be 6:30s based on those tempo times.

Worked a 12 hour day today and then got out and grinded out 16k with a 8k tempo averaging a 4:05 pace. Last km was hard but other that felt good throughout.

First workout yet which made me feel like sub 3 may not be as big of a stretch goal as I thought.

Still 8 more weeks before the race.

Coffee Monster wrote:

drocha86 wrote:

Got in 90 miles last week. Mostly easy runs around 8:00 pace. Tuesday was the first “session” of any kind since grandma’s Marathon in June. Previously had just been building mileage back up with easy runs the past 6-7 weeks.

Did a light fartlek/timed interval session on Tuesday of 8x3:00/1:00 on/off...Thursday was a 4 mile tempo around 6:50 pace (with warmup/cool down etc), 16 mile LR Sunday

17 weeks out from CIM. Looking at a local half marathon mid September to see where I’m at before I really start doing some more actual type workouts

That is some pretty solid mileage! What did you run at Grandma's? What is your goal for CIM?

I ran 3:05 low at Grandmas, shooting for 2:59:59 (lol) at CIM.

I’m slightly discouraged that my 3:05 was already on pretty high mileage , so I may have already reached my hobby jogger potential and taking off 14 seconds a mile from marathon pace in 5 months seems daunting.

On the other hand, I’ve never really done true consistent speed work and only very modest LT work and marathon specific workouts, so hopefully that changes in the next 12-16 weeks ?

Gonna be fun to give it a shot though.

SRMartin wrote:

Nice. I always like the feeling of getting back at it and doing some faster running after laying off a bit. I'll be 12 weeks out next week so training will start in earnest. Been trying to set myself up so I'm easing into it instead of what feels like starting from zero. Just over 80 miles mostly easy last week with mid-week 5 x 1000 at threshold and 90 sec jog recovery plus 5 x 200m at 5k pace with 200m jog recovery. End of the week I threw in 10k progression at end of my 18 mile long run working from 7:20 to 6:45/mi.

Yea that return to faster than easy Running is a struggle the first couple weeks for me but once I get in a groove it’s relatively easy to maintain 1-2 sessions a week plus a long run. Knock on wood but in my 5 marathons this far, each marathon cycle means faster mile repeats and faster tempos at the same effort, hoping that continues!!

What’s your fall race?

AloneinAlbany wrote:

With some of your workouts and your mileage I would guess you'll be in the 2:45-2:50 range. But doesn't hurt to go out a little conservatively in your first marathon.

I was thinking the same.

Without going back carefully through the thread, it seems most here are looking for times well below 3:00:00. Quite a few have recently broken three hours.

How many like me have only sub-3 as their goal this fall? 2:59!

My most recent was 4:29, two years ago (at age 41), but my training has been more consistent than ever in the past 20 years. Still, I'm only averaging 38 miles per week. I'll be trying to get 50 mpw over the next couple months.

Ten weeks left to make it happen.

last chance runner wrote:

Without going back carefully through the thread, it seems most here are looking for times well below 3:00:00. Quite a few have recently broken three hours.

Agreed. I thought this thread was going to be for folks who are trying to break 3, not those that have routinely done it and are aiming for 2:55 or 2:50 or faster. That's a horse of a different color.

Coffee Monster wrote:

How are those legs feeling today? That is quite the long run!

I was encouraged this morning as I completed an 8 mile tempo run averaging 5:49. It was my longest tempo this training block (and close to ever). Felt solid till about the last two miles and it got a bit tough. Excited to get a few more good workouts in, but for the most part all the work has been done.

Anyone have advice on tapering/peaking?

Finally feeling better today...

Wow - amazing tempo run. What is your target race? Was it flat?

Following the run club's I may join one day's workout I did 6x800 (2 sets of 3x800) yesterday at 10K pace. I've never raced a 10K before so didn't really know what to make of the pace.

On the lightly rolling bridle path I averaged around 3:02 for the reps, with about 1:10 of jogging (~200m) between reps, and 2:20 (~400m) between set. Felt pretty good, though mentally challenging for the last 400 not running on a track where you'd know exactly where/when the finish was.

Going to run an easy 6+ today (trying to go slow) and I'm doing my long run early tmw, so I won't have to try to fit it in a Jersey Shore weekend.

I'm feeling good about sub-3 generally. Mileage will be up about 20% from when I ran 3:05 with more truly long runs and more routine workouts.

last chance runner wrote:

AloneinAlbany wrote:

With some of your workouts and your mileage I would guess you'll be in the 2:45-2:50 range. But doesn't hurt to go out a little conservatively in your first marathon.

I was thinking the same.

Without going back carefully through the thread, it seems most here are looking for times well below 3:00:00. Quite a few have recently broken three hours.

How many like me have only sub-3 as their goal this fall? 2:59!

My most recent was 4:29, two years ago (at age 41), but my training has been more consistent than ever in the past 20 years. Still, I'm only averaging 38 miles per week. I'll be trying to get 50 mpw over the next couple months.

Ten weeks left to make it happen.

Yup, going for my first sub 3 this fall. Previous pb was 3:20, so it’s going to be a stretch.

Free_the_thigh wrote:

Yup, going for my first sub 3 this fall. Previous pb was 3:20, so it’s going to be a stretch.

you've got this - any weight-related goals? I feel like that is often an overlooked aspect of the training regiment.

runnerchef wrote:

Free_the_thigh wrote:

Yup, going for my first sub 3 this fall. Previous pb was 3:20, so it’s going to be a stretch.

you've got this - any weight-related goals? I feel like that is often an overlooked aspect of the training regiment.

More of weight hopes.

Currently +-165 at 5’11”, getting down to 160 or below would be great. That said my primary concern is eating enough, rather than trying to lose weight.

I’ve got tree trunks for legs, which is where I’m pretty sure most of weight is. My abs and ribs are already somewhat visible and I’ve got veins all over my arms, so I’m not sure how much weight I could lose at this point.

Free_the_thigh wrote:

runnerchef wrote:

you've got this - any weight-related goals? I feel like that is often an overlooked aspect of the training regiment.

More of weight hopes.

Currently +-165 at 5’11”, getting down to 160 or below would be great. That said my primary concern is eating enough, rather than trying to lose weight.

I’ve got tree trunks for legs, which is where I’m pretty sure most of weight is. My abs and ribs are already somewhat visible and I’ve got veins all over my arms, so I’m not sure how much weight I could lose at this point.

Oh interesting, I'm exactly 5'11 165 as well - come from a triathlon / weight lifting background so I carry more muscle as well. For what its worth, about 5-6 years ago (during my weight lifting peak), I wanted to see how "shredded" i could get - I got down from 172 (being able to see abs / ribs) down to 159 - roughly ~7% BF at that point.

Long story short - when you think you "can't lose much more", is when you've got another 3-5% in you - just hard as hell. I'm hoping for 155 but it sucks to get there, esp with summer + training, etc. But it will help on race day!

runnerchef wrote:

Oh interesting, I'm exactly 5'11 165 as well -

I was 5'11" 167 at my most recent weigh-in. Generally fluctuates between 165 and 173, partly because I'm inconsistent on when I actually step on the scale.

I maintain a basic upper body routine to keep some mass to my arms, chest and shoulders purely for aesthetic reasons. I could probably get down to 160 or so, and I'm sure the extra weight compromises my running efforts. "2 seconds per mile per pound," they say.

drocha86 wrote:

Coffee Monster wrote:

That is some pretty solid mileage! What did you run at Grandma's? What is your goal for CIM?

I ran 3:05 low at Grandmas, shooting for 2:59:59 (lol) at CIM.

I’m slightly discouraged that my 3:05 was already on pretty high mileage , so I may have already reached my hobby jogger potential and taking off 14 seconds a mile from marathon pace in 5 months seems daunting.

On the other hand, I’ve never really done true consistent speed work and only very modest LT work and marathon specific workouts, so hopefully that changes in the next 12-16 weeks ?

Gonna be fun to give it a shot though.

I wouldn't be discouraged that your 3:05 was on high mileage! Mileage is only one piece of the puzzle when it comes to race performance. By no means am I a marathon expert, but I think adding in weekly tempo work and maybe some weekly/bi weekly light speed or hills, could go a long way for you.

runnerchef wrote:

Coffee Monster wrote:

How are those legs feeling today? That is quite the long run!

I was encouraged this morning as I completed an 8 mile tempo run averaging 5:49. It was my longest tempo this training block (and close to ever). Felt solid till about the last two miles and it got a bit tough. Excited to get a few more good workouts in, but for the most part all the work has been done.

Anyone have advice on tapering/peaking?

Finally feeling better today...

Wow - amazing tempo run. What is your target race? Was it flat?

I should have been working on these long tempo runs throughout this training period, but too late now! I have been busy with work and life, so I do what I can when I can.

Target race is September 2nd, Heart of America Marathon. It will be hot, humid, and hilly. I think I want to go out right over 2:50 pace. The two big hills come in the first half. From there hopefully I can start averaging some 6:30-6:20s!

Hey, guys and gals, another week closer.

Me: 43-year-old male. Marathon in 10 weeks. Goal is sub-3.

I've been averaging almost 40 mpw since March, ran 42 this week. My long run was 18 miles, averaging 8:22 pace, but hit the wall at 14 miles - 9:05 average for final four.

Closed out the week with an 8K race, just under 6:00 pace. Sixth Master, 40th overall. Happy with that.

10 Weeks to Go - 42 miles total

Sunday- 6.7 miles easy

Monday- 18 miles total, 2:26:36 for 17.5 miles

Tuesday- 4.6 miles 9:05 pace

Wednesday- 3 miles 9:03 pace with 5 strides

Thursday- 7 miles easy with 2 x 400m at 1:30

Friday- 2 miles briskly with 400m at 1:30

Saturday- 8K Race 29:44 (5:59 avg) (3 mile warmup)

Keep at it folks

Thanks! I’m excited to incorporate some speed into my routine lol

Another 90 mile week. Wednesday was a 5x1mi with 2 min rest session, averaging 6:38 for the repeats. 18 mile long run Saturday @ ~7:39 pace. Easy mileage the rest of the week ranging from 8:00-8-20 pace

Last chance you have plenty of speed, that is for sure!

Shsjsjsj wrote:

Last chance you have plenty of speed, that is for sure!

Thanks, yes feeling good about going sub-6:00 pace for 8K. Four years ago, 8K was 6:07 pace and I ran 3:12:46 marathon. Need to get volume up over next couple months.