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The Sub 3 Support Thread

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Comments

  • Registered Users Posts: 10,112 ✭✭✭✭ 28064212


    The above does not mean that you can rely on your GPS watch to measure 04:13/km pace and get you over the line sub-3. GPS is the inaccurate part here, not the course

    Boardsie Enhancement Suite - a browser extension to make using post-migration Boards on desktop a better experience (includes full-width display, keyboard shortcuts, and a dark mode setting)



  • Registered Users Posts: 3,949 ✭✭✭ squinn2912


    Sheep1978 wrote: »
    According to Strava I've run 26.36 in both 2017 and 2018. I'm sure everyones varies

    That’s a about right for me. Careful with pacers they’ve always gone out faster than I’ve liked for sub3 but that’s just my experience. I’ve done the sub3 a few times by keeping them in sight just then closing the gap gradually after about 15 miles


  • Registered Users Posts: 76 ✭✭ Ranleth


    Yeah, I've benefited from pacers in 10k's and halves before. That's what they're there for I guess!


  • Registered Users Posts: 207 ✭✭ Tommy Max


    Hi Guys. Just curious to see what gels others use or have experience of. Are all the brands pretty much the same? How many gels do you usually take during a marathon?


  • Registered Users Posts: 1,140 ✭✭✭ Bahanaman


    Tommy Max wrote:
    Hi Guys. Just curious to see what gels others use or have experience of. Are all the brands pretty much the same? How many gels do you usually take during a marathon?


    High 5 for me. Easiest to take. Not too gloopy.


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  • Registered Users Posts: 2,268 ✭✭✭ splashthecash


    I'm going for it this year - this is my fifth marathon and I think my times so far could potentially get me a sub-3 but will require everything to go right on the day

    My marathon times so far have been 4:17 (DCM 2016), 4:01 (DCM 2017), 3:27 (Berlin 2018), 3:18 (DCM 2018)

    I've put more effort into this years plan and am doing speed sessions now and have incorporated recovery runs so overall mileage is really up - currently doing approx 40-45 mpw which will jump to 55 over the next few weeks

    The two runs I've done this summer are 10m (1:04) and Longford Half (1:26)

    I'm going to do the Charleville Half and Naas 10k in the coming weeks


  • Registered Users Posts: 2,061 ✭✭✭ healy1835


    I'm going for it this year - this is my fifth marathon and I think my times so far could potentially get me a sub-3 but will require everything to go right on the day

    My marathon times so far have been 4:17 (DCM 2016), 4:01 (DCM 2017), 3:27 (Berlin 2018), 3:18 (DCM 2018)

    I've put more effort into this years plan and am doing speed sessions now and have incorporated recovery runs so overall mileage is really up - currently doing approx 40-45 mpw which will jump to 55 over the next few weeks

    The two runs I've done this summer are 10m (1:04) and Longford Half (1:26)

    I'm going to do the Charleville Half and Naas 10k in the coming weeks

    Splashthecash....genius :) I don't know what it says about me that I recognised you by your race times rather than your Boards name ;) won't be a million miles away from it pal....


  • Registered Users Posts: 2,268 ✭✭✭ splashthecash


    healy1835 wrote: »
    Splashthecash....genius :) I don't know what it says about me that I recognised you by your race times rather than your Boards name ;) won't be a million miles away from it pal....

    Haha - I'm not very original :)

    Legs feeling very heavy this last week - normally happens to me around halfway through the plan every year...gives me the usual "I'm not able for this" thoughts

    It always comes right in the end though :pac:


  • Registered Users Posts: 498 ✭✭ Sheep1978


    Legs feeling very heavy this last week - normally happens to me around halfway through the plan every year...gives me the usual "I'm not able for this" thoughts

    I'm having a serious dose of those thoughts this week:(


  • Registered Users Posts: 60 ✭✭ devilabit


    I have an outside chance of hitting the sub 3 hour in the DCM and am down for the half marathon at the end of next week. Considering I did a 32km run yesterday what kind of taper should I do this weekend and next week before the half. I would like to see how close I can get to 1.25 in the half to see where I am in regards to the full.


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  • Registered Users Posts: 3,949 ✭✭✭ squinn2912


    devilabit wrote: »
    I have an outside chance of hitting the sub 3 hour in the DCM and am down for the half marathon at the end of next week. Considering I did a 32km run yesterday what kind of taper should I do this weekend and next week before the half. I would like to see how close I can get to 1.25 in the half to see where I am in regards to the full.

    If it’s a priority race then you want to give it a good shot. I’d do some intervals tomorrow. And on Thursday 6 x min on/off. Friday off and Saturday 4 miles easy


  • Registered Users Posts: 2,061 ✭✭✭ healy1835


    devilabit wrote: »
    I have an outside chance of hitting the sub 3 hour in the DCM and am down for the half marathon at the end of next week. Considering I did a 32km run yesterday what kind of taper should I do this weekend and next week before the half. I would like to see how close I can get to 1.25 in the half to see where I am in regards to the full.

    As in a HM on Sat 21st/Sun 22nd? I wouldn't worry too much about tapering this week. Do whatever you might normally do or have planned, maybe cap your LR at 26/28k. Depending on your mileage, try and get some decent miles in on Mon/Tue next week, maybe a 400s session on Wed, turnover stuff not flat out, easy miles Thu and Fri rest.

    Of course the question of whether or not to taper for a HM in a Marathon build up is another question entirely ;)


  • Registered Users Posts: 3,949 ✭✭✭ squinn2912


    healy1835 wrote: »
    As in a HM on Sat 21st/Sun 22nd? I wouldn't worry too much about tapering this week. Do whatever you might normally do or have planned, maybe cap your LR at 26/28k. Depending on your mileage, try and get some decent miles in on Mon/Tue next week, maybe a 400s session on Wed, turnover stuff not flat out, easy miles Thu and Fri rest.

    Of course the question of whether or not to taper for a HM in a Marathon build up is another question entirely ;)

    Sorry I thought you were racing this week. Agree with every point above... don’t usually abide by it though 😂


  • Registered Users Posts: 207 ✭✭ Tommy Max


    Anybody recommend a good physio or physical therapist near merrion square to suit during work or near Lucan? getting some swelling on the knee which is worrying at this stage.


  • Registered Users Posts: 2,885 ✭✭✭ Duanington


    Tommy Max wrote: »
    Anybody recommend a good physio or physical therapist near merrion square to suit during work or near Lucan? getting some swelling on the knee which is worrying at this stage.

    Pearse street physio
    Conor or Tadhg


  • Registered Users Posts: 595 ✭✭✭ rooneyjm


    devilabit wrote: »
    I have an outside chance of hitting the sub 3 hour in the DCM and am down for the half marathon at the end of next week. Considering I did a 32km run yesterday what kind of taper should I do this weekend and next week before the half. I would like to see how close I can get to 1.25 in the half to see where I am in regards to the full.

    Bar a few easy miles the day before, no taper. If you take it handy for 3 days before and recovery 3 days after you have lost a weeks training for a “B” race


  • Registered Users Posts: 207 ✭✭ Tommy Max


    Duanington wrote: »
    Pearse street physio
    Conor or Tadhg

    Thanks for that. I have heard of Aidan woods at that practice. Any 3 of them are very good so I take it?

    Please PM me any details with recommendations please.

    Cheers all


  • Registered Users Posts: 498 ✭✭ Sheep1978


    Well the Rathoath half went better than expected last week, coming in at 1.21.42. Think it defo merits a go at breaking 3 hours. I need to manage and train the next few weeks correctly but nervously confident of going close!!!


  • Registered Users Posts: 3,980 ✭✭✭ Itziger


    Sheep1978 wrote: »
    Well the Rathoath half went better than expected last week, coming in at 1.21.42. Think it defo merits a go at breaking 3 hours. I need to manage and train the next few weeks correctly but nervously confident of going close!!!

    Sheep, my conversion from Half to Full is poor but I think even I'd manage that!!

    (Did miss out on the sub 3 off a 1.22.xx though :( )


  • Registered Users Posts: 498 ✭✭ Sheep1978


    Itziger wrote: »
    Sheep, my conversion from Half to Full is poor but I think even I'd manage that!!

    (Did miss out on the sub 3 off a 1.22.xx though :( )

    haha just don't want to be counting any chickens just yet!!


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  • Registered Users Posts: 2,061 ✭✭✭ healy1835


    Itziger wrote: »
    Sheep, my conversion from Half to Full is poor but I think even I'd manage that!!

    (Did miss out on the sub 3 off a 1.22.xx though :( )

    Don't think I was around these parts for that.......what happened?


  • Registered Users Posts: 3,980 ✭✭✭ Itziger


    healy1835 wrote: »
    Don't think I was around these parts for that.......what happened?

    I might have to check the dates (getting old) but if memory serves me, I did a 1.22.3x or maybe .4x at the end of June and trained for Frankfurt.

    Cramped early on, soon after halfway, semi-recovered for a few kms but things got ugly from about km 28 till finish. Calf and hamstring cramps. Hobbled home in 3.12 or 3.13

    It was my first serious crack at sub 3 'n all. i think that was 2014.

    Did another 1.22 in 2015 and also missed the sub 3!!

    (Will check old Garmin records later to confirm)


  • Registered Users Posts: 498 ✭✭ Sheep1978


    Thanks Itziger. Like showing somone, who's afraid of sailing, a documentary on the titanic hust before they step on a boat for the first time!!!!!


  • Registered Users Posts: 7,761 ✭✭✭ Tigerandahalf


    Itziger, out of interest what sort of mileage were you doing for those marathon attempts?


  • Registered Users Posts: 3,980 ✭✭✭ Itziger


    Itziger, out of interest what sort of mileage were you doing for those marathon attempts?

    Good question. Not very high and not very low. Probably about 60 miles for the core of the training. I just think I'm a slow learner when it comes to marathons. The negative is that it takes me years to improve but the positive is that I'm still improving! (At least I think I am. I'll get back to ye on Dec. 1st afternoon)

    My marathon progression is (approx) as follows. Not counting training/prep marathons.

    2011 - Aim 3.10 Result 3.32
    2011 - Aim 3.10 Result 3.25
    then, 3.14, 3.12, 3.09, 3.05, 3.03, 2.59.

    Thing is, I can run a 3.08 with little prep or 29 degrees of heat. But those extra 10 minutes........I'm hoping for sub 2.55 this time around. A 4 minute PB at the tender age of 54.


  • Registered Users Posts: 595 ✭✭✭ rooneyjm


    Sheep1978 wrote: »
    Well the Rathoath half went better than expected last week, coming in at 1.21.42. Think it defo merits a go at breaking 3 hours. I need to manage and train the next few weeks correctly but nervously confident of going close!!!

    I’d say you’re nailed on


  • Registered Users Posts: 3,949 ✭✭✭ squinn2912


    rooneyjm wrote: »
    I’d say you’re nailed on

    I agree with this. You ran a half at like 6:10s. Go on out easy at 6:50 until 14 then bang on a bit


  • Registered Users Posts: 498 ✭✭ Sheep1978


    Body is still slightly in recovery mode since last Saturday but trying to come up with a plan for the HM tomorrow which I'll incorporate into a longer session. Considering one of two options. Any thoughts.?:

    - 4m easy w/u, 2m/4m/4m/4m @MP with 0.5m easy in between, 1m easy c/d

    - 6m easy w/u, HM at MP, 1m easy c/d


  • Registered Users Posts: 3,980 ✭✭✭ Itziger


    Sheep1978 wrote: »
    Body is still slightly in recovery mode since last Saturday but trying to come up with a plan for the HM tomorrow which I'll incorporate into a longer session. Considering one of two options. Any thoughts.?:

    - 4m easy w/u, 2m/4m/4m/4m @MP with 0.5m easy in between, 1m easy c/d

    - 6m easy w/u, HM at MP, 1m easy c/d

    Tbh, the second just looks so much less complicated, I'd do that one. You'd need to take the W/U nice and easy though.

    The problem with the first is, let's say you come to a water station just as you're starting an MP section, or a hill or I don't know what. If you were to do something like plan A above, why not make it 3x5miles at M and the 800 cruise between.


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  • Registered Users Posts: 207 ✭✭ Tommy Max


    What sort of key workouts would any of the experienced marathoners here recommend over the next few weeks?

    How far out do you plan to do your last real long run of 20-22 miles? 3 weeks or 2 weeks out?

    Anybody recommend a good running belt for carrying gels etc that is not bulky and wont bounce around?

    Thanks


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