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

Coffee Monster wrote:

IndyJ wrote:

Which marathon?

Heart of America Marathon. Columbia, MO.

Cool. I'll be running Sunday in the "No Frills Marathon" in Minocqua, Wisc.

@RunnerChef, no the 40 is from Monday - Sunday. Race Monday.

IndyJ wrote:

Coffee Monster wrote:

Heart of America Marathon. Columbia, MO.

Cool. I'll be running Sunday in the "No Frills Marathon" in Minocqua, Wisc.

Good luck in the race! What is your goal, and what is the course/weather like?

My first real long run test will be this weekend. 18-miler on Sunday. I have a 4-day weekend so should be good on sleep/stress (will do a 1000m repeat workout on Thursday and take the two days after very easy). Weather looks like high 60s-low 70s not bad. Not gonna be discouraged if my overall pace isn't as fast as last year's given my increase in workouts and mileage as well as it being much hotter. I would like if I'm running in the mid-7:30 range or faster for my confidence.

last chance runner wrote:

THOUGHTSLEADER wrote:

October 20. Will probably max out at 50-55 mile per week (with 20-22 mile LR) as my long runs peak the next 3-5 weeks.

We seem to have the same plan. My marathon is that same weekend, too. So far I have three long runs in the bank 18, 18 and 20. Bonked on the last two. Not worried still two months to go.

Coffee Monster wrote:

@RunnerChef, no the 40 is from Monday - Sunday. Race Monday.

IndyJ wrote:

Cool. I'll be running Sunday in the "No Frills Marathon" in Minocqua, Wisc.

Good luck in the race! What is your goal, and what is the course/weather like?

Thanks!

It's looking like a high of 70 and a low of 53 or so. That's gone up a little the last few days - I think it was 67/46 at one point. I tried to pick one as far north as I could drive to before Boston registration.

Northener wrote:

runnerchef wrote:

Why are you running the first 16miles @ 7:45? Kind of no mans land there. Maybe better to do 8-8:30 to give you a longer M part (3-5mi) at the end? Might give you better payback.

sorry average was 7:45 - first 14 miles were around an 8, next 2 miles were around a 7:30 and then ramped up last two miles.

But I agree, probably better to split it up more explicitly. These are my first attempts at these long runs (first marathon) so I'm just getting a feel. This Friday have a 20-miler planned, hoping to do first 14 miles slowly (~8:15s or so) and then last 6 miles at RP (6:35 or so). Would that make sense?

^^This. Yes, makes sense. Do exactly that. Time on feet 2hrs, nevermind pace +8 is good. Set it up for the last 3-6mi at MP. That will help you come race day. Also, bid your time when the race is on. You can blow the whole thing first 5k if you go out too fast.[/quote]

finished the 20 miler this morning - really happy with the results

First 14 miles @ 8:14

Last 6 miles @ 6:23 - well inside my target 6:35, first 4-5 miles were surprisingly easy, last mile was more of a push as it was also up a ~70 foot hill.

Thanks for the advice!

GOOD LUCK TO THE FIRST WAVE OF RACERS THIS WEEKEND! POST UP RESULTS!!!

Nice long run! Did my 1000s. Six where I probably averaged 3:38 with 200m jog rest which worked out to about 1:15. Was definitely faster than I aimed at (10k pace) especially for the first four. Last two were more measured and it was 5 or 6 so doing 6 felt like a victory of sorts. 18-miler looms Sunday!

runnerchef wrote:

Northener wrote:

sorry average was 7:45 - first 14 miles were around an 8, next 2 miles were around a 7:30 and then ramped up last two miles.

But I agree, probably better to split it up more explicitly. These are my first attempts at these long runs (first marathon) so I'm just getting a feel. This Friday have a 20-miler planned, hoping to do first 14 miles slowly (~8:15s or so) and then last 6 miles at RP (6:35 or so). Would that make sense?

^^This. Yes, makes sense. Do exactly that. Time on feet 2hrs, nevermind pace +8 is good. Set it up for the last 3-6mi at MP. That will help you come race day. Also, bid your time when the race is on. You can blow the whole thing first 5k if you go out too fast.

finished the 20 miler this morning - really happy with the results

First 14 miles @ 8:14

Last 6 miles @ 6:23 - well inside my target 6:35, first 4-5 miles were surprisingly easy, last mile was more of a push as it was also up a ~70 foot hill.

Thanks for the advice!

GOOD LUCK TO THE FIRST WAVE OF RACERS THIS WEEKEND! POST UP RESULTS!!![/quote]

Good work! That's a solid run. Try to stay at pace when doing the MP at the end, otherwise you're setting yourself up for going out too fast on race day. Dial in the pace to the second and stay there.

Yeah, good luck to this weekend runners!

Acknowledging that the best-laid plans can go awry pretty quickly, my tentative plan of attack is:

1-10: 7:05

11-20: 7:00

21-23: 6:50-55

24-26: Whatever is left in the tank.

3:05:58

-4:02 should be safe.

IndyJ wrote:

3:05:58

-4:02 should be safe.

Good job!! Rough ride?

Congratulations IndyJ! How did the race go for you?

Here is my latest week. 43-year-old male. Marathon is in 7 weeks. Biggest mileage week so far.

55 miles total

Sunday- 5K Race 18:12 (2 warmup)

Monday- off

Tuesday- 20 miles 2:57:36 (8:53 pace)

Wednesday- 3 miles 10:22, 10:10, 7:36

Thursday- 12 miles 7:45 avg closing 7:10, 6:48, 6:06

Friday- 7 miles at 8:39 pace

Saturday- 8 miles closing with 6:13, 6:08

The 5K race was 5:51 pace. The long run went OK, felt a little sluggish. I don't worry about long run pace, just want to log the miles.

Four long runs in four weeks. 18, 18, 20, 20. All slow.

My recovery miles are very easy, 9-minutes, 10-minutes. Not counting the 5K, only a few miles were faster than goal marathon pace.

Congrats IndyJ! I closed out my week with some easy runs and then Sunday Long Run of 18 miles @ 7:07. Very encouraged by the steady tempo. First 8 miles or so mostly shaded and before it got up to 75-80 no doubt helped. This long run was pretty much on par with my last buildup’s AND I did it with a weekly workout and probably one more day a week running than last buildup. Feeling encouraged, but gonna make sure to get my rest/sleep and take my easy days very easy.

THOUGHTSLEADER wrote:

Nice long run! Did my 1000s. Six where I probably averaged 3:38 with 200m jog rest which worked out to about 1:15. Was definitely faster than I aimed at (10k pace) especially for the first four. Last two were more measured and it was 5 or 6 so doing 6 felt like a victory of sorts. 18-miler looms Sunday!

Happy with my last week training. It went something like this:

Mo: Rest

Tu: 9mi@M-Pace. Total 12mi. Had to do this one on pulse. I live in northern europe and I am NOT used to sudden heat burst of 89 F and no wind.. Pace ended up at 7/mi with same pulse as I normally run 6'40-pace.

We: Easy run 5.5mi@8/mi

Th: 8x800@2'57 with 2'40" jog rest, 10mi total

Fr: Recovery 5.5mi@8'20/mi

Sa: Rest

Su: Long run 17.9mi@8'43/mi

Total: 51miles

I had some warning signs of a lingering cold after thursday so took it real easy on the sunday long run. Ran the first hour and a half with the mrs and kept my pulse really low.

Seems like I managed to stay away from the cold which was kind of important as I already had a bad one that messed up 4wks training, and these final weeks before race I need to stay healthy otherwise sub3 is not happening.

I need to spend the next couple months getting my weight down, pre-Boston training. I’m 42/m, 5-9, high 150s. I love my pizza, my tacos, my beer and my bourbon. But I’d really love to go sub-3 in April.

IndyJ wrote:

I need to spend the next couple months getting my weight down, pre-Boston training. I’m 42/m, 5-9, high 150s. I love my pizza, my tacos, my beer and my bourbon. But I’d really love to go sub-3 in April.

Me too man, me too.

Late to join this thread but I am aiming to crack 3 @ CIM in December.

Coming off a cut back weeks after 3 weeks @ 48, 54, 57 miles. My volume has been easy so far but I’ve added in short threshold repeats on Tuesday and longer tempo on Thursday. I did a fun 50k on my birthday 3 weeks ago, but my longest road run is 16 miles so far during this build.

Me too. Finally got my mileage up to mid 50s in August after a disastrous, injury-riddled spring.

Over the next 2 months I plan to build to the mid 60s by adding miles to my "long" runs; a weekend LR with a slow friend and a mid-week one with a VERY fast friend (that'll serve as my "speed"work too).

This is my kinda thread! I want to give a shout out to all the sub-3 hopefuls! Many of you appear to be shooting for something well below 3, but I'll be happy with anything starting with a 2.

Here's my sub-3 history:

2016: 2:59:00

2017: 3:09 high (injury)

2018: 3:03 low (late buildup due to early injury)

At the moment, I remain uninjured and I have a little over 5 weeks remaining till my goal race of the Chicago Marathon.

Here are the vitals: 47male/5'8"/149lbs./72 miles perweek average the last 14 weeks.

I had luck in 2016 with the Jack Daniels 2Q 3rd edition 56-70 miles plan, and so I'm trying it again. I'm using those workouts verbatim, but I'm adding additional mileage to help with weight control and overall strength. I'd like to be closer to 145 lbs, but I don't really see that happening at this point.

Last week looked like this:

Su 13.09 Easy (7:53)

M 3.19 Easy (8:05)

T WK07Q2: 2E+8M+2*2T w/2 min recovery + 2E; 4E=8:05, 8M=6:48, 4T=6:44 (faded last 2 so didn't hit T pace)I throughout)

W 7.6 Easy (8:03)

Th 7.6 Easy (8:04)

F 5.2 Easy (8:17)

Sa WK06Q1: 3E+12M+2E; 5E=7:47, M=6:44

70.4 Total miles

I'm really hoping this is the year I achieve the coveted sub-3 glory once more! It doesn't come easy when you're deep into the forties, I tell ya!!

Tried out the 4xmile workout I screwed up last time due to a massive downpour that made my phone unusable. About 1:20 rest and went 6:17, 6:00, 5:57 and 6:10. Was happy with my first rep but I just shifted up speed the next one and tried to relax the third but went faster anyway. Last one was OK but needed a few minutes after it. This blew out my last attempt at it, so I’m pleased with how I’m progressing some 7-8 weeks out.