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The Sub 3 Support Thread
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Well folks, it all came down to one day, and what a day it was. I'm walking like an injured penguin today and while it's fresh in my mind, here's my report. (sorry it got long!!) :rolleyes:
Like dutchie above, I found last week quite difficult, between paranoia of not doing enough training, doubting my abilities and simply counting down that clock. My debut marathon journey kicked off with a sub 3:30 goal back in July, which was revised to sub 3:15 and then finally to a sub 3:00 after I had a good performance in the half, so the doubt was definitely there. I was so glad when that alarm went off Monday morning at 6:30, the time had finally arrived, sh*t!. Had my bowl of porridge and a pint of water and popped on the headphones for some relaxing music as I pottered around getting ready, ample anti-chaffing cream was applied.
I got a lift into city center from my sister at about 8, was feeling quite relaxed and while it was quite chilly, I thought the conditions were ideal for the race, almost no breeze. In town, the atmosphere was tense and at the same time there was an air of excitement building as we all know this is the culmination of a lot of hard work and sacrifice. The rewards are there for the taking today, but anything can happen. On Nassau street there were drummers outside spar and looking at everybody's faces trudging along with the dooming nature of the drumming, it looked as if we were all heading off to the guillotine.
After dropping off the bag off, horsing a banana, emptying the bladder and warming up, it was time to take our places. Dropped in just behind the sub 3 guys with my brother in law who who nailed it with a 2:54. It was a long long 10 minutes of waiting, but it gave me time to relax and focus, I also needed to pee again but I figured that was nerves
Being my first marathon, I was venturing into the unknown but I was excited.
The gun went off and there indeed was a lot of jostling and shoving in the first quarter of a mile, there were also a lot of slow runners who shouldn't have been in that group, it's to be expected at every race but I just don't understand it. I got into a decent rhythm heading up O'Connell street and the pacers were well in sight, this was a much bigger group than I anticipated but I was comfortably behind them and I cruised along nicely enjoying the first few miles, soaking up the brilliant atmosphere and support.
Into the Phoenix Park where I had spent most of my time training and it was so enjoyable I think I even cracked a smile, there was a certain air of comfort or serenity throughout that brief spell. So much support already I couldn't believe it, the crowds were just unbelievable all day. I noticed we were probably a bit ahead of schedule as I tucked in behind the pacers, the group still massive but cruising along nicely. I passed the 10k mark, took a gel and a drop of water and cracked on out the gate and towards Chapelizod. There was a great buzz in the group with plenty of banter but I knew the race hadn't even begun yet, this was very early days.
I passed my sister at 10 miles in Kilmainham after a slight uphill on St.Lawrences and got a nice bit of support, still comfortably sticking with the group and seemed to be bang on target with the timing. At 12 miles I popped another gel and a drop of water as the drag up towards crumlin seemed to silence a lot of the group. The camaraderie was tangible though, people offering water and gels, keeping the motivation up, it was fantastic to be a part of it. I noticed a slight increase in effort now and as I passed the halfway in 1:29:30, was still feeling good overall, knowing there was a big test nearing.
I was completely focussed on my form, pace and breathing throughout the next 5 or 6 miles and geographically I don’t recall much of Crumlin/Templeogue/Rathgar, though the support was again outstanding. I alternated between moments of pure running nirvana where I felt completely in control, to moment of doubt as the legs would feel heavy or perceived effort felt forced.
I took another gel at 18m and then coming out of Miltown I knew thing were now getting serious. Once I got up that hill before the turn onto Clonskeagh road, the next mental test was Roebuck hill, and I kept telling myself it's just a hill attached to a 20 mile mark, an arbitrary number and as for this "wall" people talk of, it didn't exist for me, I had done the training, so I'm hitting no wall today!
Before the turn onto Roebuck rd., I saw a couple of friends who gave me a gel and a cheer so I carried it with me planning on taking it after the little hill up ahead. I’m still within 10-15 feet of the pacers and I looked around as we all lumbered up the gradual incline, we were like lambs to the slaughter. There was big sense of dread building (the big sign “Heartbreak hill” didn’t help) but when it came, it was over before I knew it and I was still feeling ok, not great but ok.
While the size of the group was now diminishing, one thing that was increasing was the amount of groans and gasps around me, myself included! We’re just 4 miles off now, I've kept the pace until now there’s no reason why I can’t keep going...right? I knew my parents were going to be outside Bewelys which is about 23.5 miles so that was another minor goal I created, I’ll get there and then just under 3 miles to go. I did get there, missed them and that’s when the painful darts in the back of my hamstrings hit, first left then right straight after. Crap. game over I thought. I straightened up the legs going past the RDS, still keeping pace but I was so close to the edge. I was sure I was going to have to pull up any second and negative thoughts consumed me - "I'll be happy with 3:10" etc, explaining to people where and when I blew up and how I’d give it a better shot next time.
I can’t really recall much of the next few miles, a lot of it a blur, it was the deepest I have ever had to dig during a race, the pain was bad, the hamstrings still felt like going any second and I was hanging on for dear life. Form was out the window, the head was down and I'm sure I looked like a very sick rag-doll trying to run but I was keeping up the pace. I glanced up occasionally making sure that pacer didn't go too far, the group really spreading out now. I noticed the 2nd pacer wasn't looking the best either and dropping off a bit, I passed him and I'm not sure if he got in under the 3 mark in the end. Coming along Shelbourne road street I accidentally clipped a guy in front of me as I moved to the side, he almost went crashing, I tapped him on the back and apologised and he made a faint sign of acknowledgement, phew! I still get butterflies thinking I could have ended his race.
To the grand canal bridge, this was the last obstacle and it’s straight for home, I wondered would my legs give up here but no! I'm over it and still going. I looked at my watch and it says 2:48, 10 minutes or so more of this?! The remaining 3hr pacer looks like he’s sprinting to me and I'm trying my hardest to keep up, I know we are so close, do not give up now.
I don’t know where that 10 minutes or so went because before I knew it, I was coming around the corner of college green I'm still with them. I'm pushing it to the limit I feel like I'm sprinting my hardest, still waiting for the legs to freeze up, and they’re hinting at it. The crowd were roaring like wild, it really did push me that last bit, it was hair on the back of the neck stuff. I was on the home straight, I was passing people, people were passing me but I didn't care, this was about me versus myself. I looked at the watch and I saw it tick over to 2:59 exactly and then the finish balloon came into sight. It was the first time that day the sub 3 became a real possibility. One last big push and I had done it, I crossed at 2:59:32 - incredible feeling, hugs and congratulations all around in the group and a big big thank you to those pacers who did a fantastic job. What a feeling and what an amazing job by the organizers, stewards, the supporting crowds and every runner that took part. What a wonderful day and I will most definitely be back for more.
Thanks also to all the brilliant support and advice on this thread everyone, legends.0 -
Well folks, it all came down to one day, and what a day it was. I'm walking like an injured penguin today and while it's fresh in my mind, here's my report. (sorry it got long!!) :rolleyes:
Like dutchie above, I found last week quite difficult, between paranoia of not doing enough training, doubting my abilities and simply counting down that clock. My debut marathon journey kicked off with a sub 3:30 goal back in July, which was revised to sub 3:15 and then finally to a sub 3:00 after I had a good performance in the half, so the doubt was definitely there. I was so glad when that alarm went off Monday morning at 6:30, the time had finally arrived, sh*t!. Had my bowl of porridge and a pint of water and popped on the headphones for some relaxing music as I pottered around getting ready, ample anti-chaffing cream was applied.
I got a lift into city center from my sister at about 8, was feeling quite relaxed and while it was quite chilly, I thought the conditions were ideal for the race, almost no breeze. In town, the atmosphere was tense and at the same time there was an air of excitement building as we all know this is the culmination of a lot of hard work and sacrifice. The rewards are there for the taking today, but anything can happen. On Nassau street there were drummers outside spar and looking at everybody's faces trudging along with the dooming nature of the drumming, it looked as if we were all heading off to the guillotine.
After dropping off the bag off, horsing a banana, emptying the bladder and warming up, it was time to take our places. Dropped in just behind the sub 3 guys with my brother in law who who nailed it with a 2:54. It was a long long 10 minutes of waiting, but it gave me time to relax and focus, I also needed to pee again but I figured that was nerves Being my first marathon, I was venturing into the unknown but I was excited.
The gun went off and there indeed was a lot of jostling and shoving in the first quarter of a mile, there were also a lot of slow runners who shouldn't have been in that group, it's to be expected at every race but I just don't understand it. I got into a decent rhythm heading up O'Connell street and the pacers were well in sight, this was a much bigger group than I anticipated but I was comfortably behind them and I cruised along nicely enjoying the first few miles, soaking up the brilliant atmosphere and support.
Into the Phoenix Park where I had spent most of my time training and it was so enjoyable I think I even cracked a smile, there was a certain air of comfort or serenity throughout that brief spell. So much support already I couldn't believe it, the crowds were just unbelievable all day. I noticed we were probably a bit ahead of schedule as I tucked in behind the pacers, the group still massive but cruising along nicely. I passed the 10k mark, took a gel and a drop of water and cracked on out the gate and towards Chapelizod. There was a great buzz in the group with plenty of banter but I knew the race hadn't even begun yet, this was very early days.
I passed my sister at 10 miles in Kilmainham after a slight uphill on St.Lawrences and got a nice bit of support, still comfortably sticking with the group and seemed to be bang on target with the timing. At 12 miles I popped another gel and a drop of water as the drag up towards crumlin seemed to silence a lot of the group. The camaraderie was tangible though, people offering water and gels, keeping the motivation up, it was fantastic to be a part of it. I noticed a slight increase in effort now and as I passed the halfway in 1:29:30, was still feeling good overall, knowing there was a big test nearing.
I was completely focussed on my form, pace and breathing throughout the next 5 or 6 miles and geographically I don’t recall much of Crumlin/Templeogue/Rathgar, though the support was again outstanding. I alternated between moments of pure running nirvana where I felt completely in control, to moment of doubt as the legs would feel heavy or perceived effort felt forced.
I took another gel at 18m and then coming out of Miltown I knew thing were now getting serious. Once I got up that hill before the turn onto Clonskeagh road, the next mental test was Roebuck hill, and I kept telling myself it's just a hill attached to a 20 mile mark, an arbitrary number and as for this "wall" people talk of, it didn't exist for me, I had done the training, so I'm hitting no wall today!
Before the turn onto Roebuck rd., I saw a couple of friends who gave me a gel and a cheer so I carried it with me planning on taking it after the little hill up ahead. I’m still within 10-15 feet of the pacers and I looked around as we all lumbered up the gradual incline, we were like lambs to the slaughter. There was big sense of dread building (the big sign “Heartbreak hill” didn’t help) but when it came, it was over before I knew it and I was still feeling ok, not great but ok.
While the size of the group was now diminishing, one thing that was increasing was the amount of groans and gasps around me, myself included! We’re just 4 miles off now, I've kept the pace until now there’s no reason why I can’t keep going...right? I knew my parents were going to be outside Bewelys which is about 23.5 miles so that was another minor goal I created, I’ll get there and then just under 3 miles to go. I did get there, missed them and that’s when the painful darts in the back of my hamstrings hit, first left then right straight after. Crap. game over I thought. I straightened up the legs going past the RDS, still keeping pace but I was so close to the edge. I was sure I was going to have to pull up any second and negative thoughts consumed me - "I'll be happy with 3:10" etc, explaining to people where and when I blew up and how I’d give it a better shot next time.
I can’t really recall much of the next few miles, a lot of it a blur, it was the deepest I have ever had to dig during a race, the pain was bad, the hamstrings still felt like going any second and I was hanging on for dear life. Form was out the window, the head was down and I'm sure I looked like a very sick rag-doll trying to run but I was keeping up the pace. I glanced up occasionally making sure that pacer didn't go too far, the group really spreading out now. I noticed the 2nd pacer wasn't looking the best either and dropping off a bit, I passed him and I'm not sure if he got in under the 3 mark in the end. Coming along Shelbourne road street I accidentally clipped a guy in front of me as I moved to the side, he almost went crashing, I tapped him on the back and apologised and he made a faint sign of acknowledgement, phew! I still get butterflies thinking I could have ended his race.
To the grand canal bridge, this was the last obstacle and it’s straight for home, I wondered would my legs give up here but no! I'm over it and still going. I looked at my watch and it says 2:48, 10 minutes or so more of this?! The remaining 3hr pacer looks like he’s sprinting to me and I'm trying my hardest to keep up, I know we are so close, do not give up now.
I don’t know where that 10 minutes or so went because before I knew it, I was coming around the corner of college green I'm still with them. I'm pushing it to the limit I feel like I'm sprinting my hardest, still waiting for the legs to freeze up, and they’re hinting at it. The crowd were roaring like wild, it really did push me that last bit, it was hair on the back of the neck stuff. I was on the home straight, I was passing people, people were passing me but I didn't care, this was about me versus myself. I looked at the watch and I saw it tick over to 2:59 exactly and then the finish balloon came into sight. It was the first time that day the sub 3 became a real possibility. One last big push and I had done it, I crossed at 2:59:32 - incredible feeling, hugs and congratulations all around in the group and a big big thank you to those pacers who did a fantastic job. What a feeling and what an amazing job by the organizers, stewards, the supporting crowds and every runner that took part. What a wonderful day and I will most definitely be back for more.
Thanks also to all the brilliant support and advice on this thread everyone, legends.
Great review of day Jebuz and fantastic result considering you had revised down from 3:30 to hoping to break 3hrs!
I've been running for 10months and originally was hoping to break 4 but like yourself I revised to 3:30.
Ended up doing 3:31, I think I could have broken 3:30 but was a bit of a softy!
My question is how much work did it take you to revise from 3:30 to breaking 3!!
If I'm at 3:30 now what do I do to get to 3?
I ran the half in Phoenix Park in 1:34 and felt great doing that.
I'm not gonna rest up now, time to set targets for rest of year.
Would love to know what you did to break 3hrs.
Well done again, loved reading your review of day!0 -
Great review of day Jebuz and fantastic result considering you had revised down from 3:30 to hoping to break 3hrs!
I've been running for 10months and originally was hoping to break 4 but like yourself I revised to 3:30.
Ended up doing 3:31, I think I could have broken 3:30 but was a bit of a softy!
My question is how much work did it take you to revise from 3:30 to breaking 3!!
If I'm at 3:30 now what do I do to get to 3?
I ran the half in Phoenix Park in 1:34 and felt great doing that.
I'm not gonna rest up now, time to set targets for rest of year.
Would love to know what you did to break 3hrs.
Well done again, loved reading your review of day!
Hi Ian, thanks a lot and really well done yourself, that's fantastic coming from 4 down to 3.31! great racing.
I've been running just under 2 years and had a decent base coming into the start of training with about 20m a week, so sub 3:30 seemed like a reasonable goal. I was working off a plan I got off the net that was targeting 3:15-3:30. When I decided to go for the sub 3 after the half (1:24), I knew both the milage and intensity had to increase. I didn't radically change the plan in terms of the frequency or type of exercice (interval, tempo, easy etc) but rather increased the distances, for example an easy 7 mile on a wednesday I would increase to a 10 mile. I'm sure people would respond differently to such adjustments mid training but luckily for me I adopted quite quickly and I had 3 excellent weeks of 55m, 62m and 59m after the half. The real key wasn't increasing the distance though, it was the 20m+ runs with marathon pace miles included that made the difference. I also made sure none of my easy runs exceeded 8min miles, so overall I training at a faster pace.
You might see some of the advice in this thread when I said I had thought about going sub 3 a few months ago, Krusty advised to do my next few long runs with at least 10m MP miles and as I said that right there was the difference. Someone also suggested a 10k 2 weeks out and that gave me a massive boost knowing all the signs were pointing towards a possible sub 3.
If I look back, the best session I had was a 25m run on the route of the course with 10-12m @ MP in the latter stages. I then had the feeling in my legs of running at pace that far into a run and though it was a lot tougher on race day, it wasn't completely new to me.
I didn't do anything super-human to break it, first time or not. I sacrificed a lot of weekends in, ate well and put in 6 days training a week, that's something anybody can do. I think most of all I never kidded myself by cutting sessions short or skipping because I didn't feel like it. There were plenty of nights I didn't want to go out but you can't expect to hit your goals if you don't put in the time or effort. Mentally, my approach was that sub 3 is just a barrier we've manufactured as runners, it's just a number at the end of the day and if I don't break it it's really not the end of the world, there'll be plenty more opportunities.
That's what worked for me and might not work for everyone but hey that's what this forum is for but best of luck in your next effort and if you're hitting a 3:31 marathon after 10 months, you'll be making minced meat of a sub 3 before you know it. You have a great base now so get yourself a good sub 3 plan, put in the work 100% and that's all there is to it. 0 -
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EauRouge79 wrote: »I think I might have you rumbled too.
Do you use a "Terrier" alias also?
Dowtcha Rougey
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I don't think age plays such a big part, when trying to run sub-3 (within reason). In fact, with age comes wisdom, focus and determination. As a younger man there's no way I could've run a sub-3 marathon, as I was too busy drinking, smoking and gambling. Thankfully, I no longer gamble. 0
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slight niggles in right calf too but just back from a lunchtime 5 miler and it's feeling pretty good, roll on Monday!! 
I never said it wasn't possible. I said it took me 5 years. 
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