Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Dublin Marathon 2011 'improvers' thread
Options
Comments
-
-
-
Just back from the Liverpool marathon and was thinking of this one. My times this year have improved a lot and McMillan said that I should be ok for a 3.20 marathon. I wasn't too sure and would have been happy to break 3.30. On the day I decided to go off at 7.40 place but to be very careful for the first 10 miles and not to push too hard too early. Did this for the first 3 miles but then met some rolling hills (nothing much) followed by an exposed windy stretch. At that stage I deliberately dropped the pace to around 8 min miles and went through 10 miles in around 79.20. I had hoped to keep this going for the 2nd 10 miles but it wasn't to be (2 tough hills), did that split in 83. I dug in well after the hills but by mile 22 I was wrecked and started losing time, finished in 3.38.
I think Mr Slows point about McMillan being optimistic for improvers is spot on. I have run marathons before (5) and do have an endurance base. My thinking though is that this endurance base doesn't really match with the pace I'm running at now. In the case of itsalltrue and Mr Slow, I would be wary of basing a marathon pace on a half marathon time that has improved a lot in the last year. Obviously every case is different, but in hindsight I think I would have been better going for 3.30 straight from the start.
Sorry to hear that you didn't hit your target Macinalli. It sounds like you managed to race really well. If it helps at all a guy that posts on runners world who ran a controlled comfortable 2:35 in Abingdon last year struggled to a 2:39 in Liverpool. He described tough conditions. Windy, warm and hillier than expected. Looked at from that perspective you probably ran as solid a time as you possibly could have. Kudos for posting a report after a disappointment. There's many that wouldn't. Sub-3 for the next one!
0 -
-
Sorry to hear that you didn't hit your target Macinalli. It sounds like you managed to race really well. If it helps at all a guy that posts on runners world who ran a controlled comfortable 2:35 in Abingdon last year struggled to a 2:39 in Liverpool. He described tough conditions. Windy, warm and hillier than expected. Looked at from that perspective you probably ran as solid a time as you possibly could have. Kudos for posting a report after a disappointment. There's many that wouldn't. Sub-3 for the next one!
I didn't get the target time but I'm still happy with my race. There are a couple of small things that I'd do differently the next time, but a 20 min PB on a tough course counts as a positive result!
On the run up to the race I was thinking that I'd do no marathons for at least a year and focus instead on the shorter stuff. I think that lasted til about 20 minutes after the finish! :rolleyes:0 -
Advertisement
-
-
-
-
-
-
Advertisement
-
I'm in the exact same position. Did the marathon in '09 in 4:14. have trained better this year and the 10 Mile in 76 and the half in 1:42. I'm aiming for 3:50 so am not sure whether to go with 3:45 pacers and maybe drop off or just go out at my own steady pace. I know you can't bank time but I feel my second half will be slower. Did my last LSR the other day, 21 miles in 3:09. Was much slower for final 8.
I think I will head out with the 3:45 guys and try and hang on, who knows with the rest of the taper I might get in with them
I'd be interested to see others advice for the two of us.
Thanks
A little bit of taper madness setting in?
All other things being equal you're ready to run 3:45. Enjoy your ride in the armchair to halfway, concentrate to 20 and dig in for the last 10k. If all goes well on the day I think that you'll do it.
Now is the time to put in place all the little details:
Get your gels or whatever you plan to take on board during the race.
Plan on when you're going to take your gels.
Work out what you'll bring with you in case it's cold/hot/wet/windy before the start.
Make sure that your runners will be up to the task (actually a little late for this one but if they're in bits you're probably better off doing it than not doing it).
Make a written list of the things that you want to bring with you on the day - writing it down is a million times better than trying to memorise it and if you write it down now you'll find yourself adding to it over the next week or two.
Plan how you're going to get to the race.
Visualise the whole day - getting up - breakfast - arriving - dumping your bag - going to the toilet - starting - enjoying the first half - starting to concentrate - running strong along the Merrion road - over Baggot st. bridge - saluting the crowds around Trinity and feeling the roar of the crowd for you as you fly down Nassau st. towards the finishing line.0 -
I'm in the exact same position. Did the marathon in '09 in 4:14. have trained better this year and the 10 Mile in 76 and the half in 1:42. I'm aiming for 3:50 so am not sure whether to go with 3:45 pacers and maybe drop off or just go out at my own steady pace. I know you can't bank time but I feel my second half will be slower. Did my last LSR the other day, 21 miles in 3:09. Was much slower for final 8.
I think I will head out with the 3:45 guys and try and hang on, who knows with the rest of the taper I might get in with them
I'd be interested to see others advice for the two of us.
Thanks
A little bit of taper madness setting in?
All other things being equal you're ready to run 3:45. Enjoy your ride in the armchair to halfway, concentrate to 20 and dig in for the last 10k. If all goes well on the day I think that you'll do it.
Now is the time to put in place all the little details:
Get your gels or whatever you plan to take on board during the race.
Plan on when you're going to take your gels.
Work out what you'll bring with you in case it's cold/hot/wet/windy before the start.
Make sure that your runners will be up to the task (actually a little late for this one but if they're in bits you're probably better off doing it than not doing it).
Make a written list of the things that you want to bring with you on the day - writing it down is a million times better than trying to memorise it and if you write it down now you'll find yourself adding to it over the next week or two.
Plan how you're going to get to the race.
Visualise the whole day - getting up - breakfast - arriving - dumping your bag - going to the toilet - starting - enjoying the first half - starting to concentrate - running strong along the Merrion road - over Baggot st. bridge - saluting the crowds around Trinity and feeling the roar of the crowd for you as you fly down Nassau st. towards the finishing line.
Thanks. I followed HH Intermediate 2. I think 3:45 isn't beyond the realms of possibility but just want to banish the memories of 09. Set out for 3:55 or so, hadn't done the training so last 6 were hell.
Actually have most of your other tips sorted but visualising each step of the day (not the race) sounds like sound advice.
Thanks again for the detailed response0 -
-
-
-
-
-
-
-
-
Advertisement
-
I am in a similar situation as yourself and I am going to give the sub 3 a shot.
Previous best was 3.07, and I trained for a sub 3 up to a month ago when injury, holidays and motivation took over.
I am willing to take the risk of going with the 3 hr pacers and blowing up (but hopefully not) at some stage.
Best of luck on the day and might see you alongside the pacers 0 -
-
My only concern is your "shaggedness" after 15@6:50. You'll get a buzz-lift on the day, but you'll also need to get your nutrition and hydration spot on.
In your shoes, I'd give it a shot.
Yes was pretty shot after the 15 mile race but I guess I was pushing to catch 2 guys over the last 500metres and lungs were burning a bit after that. was comfortable enough up to that - I do realise however that 11 miles is a long way out! hmmmAny chance you could post a few of your Key sessions over the last while and also the build up week to the 15 miler?
Dont know the course personally
Key Sessions:
Long Runs @ 7:45 pace.
Speedwork 4x1 mile at 6:00per mile with 800mtr jogs between
As many 4-7mile local races as possible - 30:15 best for 5 miles.
I would be happy that Dublin is a pretty good course for PB's.NeedsTraining wrote: »I am in a similar situation as yourself and I am going to give the sub 3 a shot.
Best of luck on the day and might see you alongside the pacers
I will most likely give it a shot alright. Following the pacer is very handy. At least that way i dont have to keep glancing at the garmin and can try to relax knowing that I only have to beat a baloon!
Hopefully see you there. - very best of luck.
Thanks to you all for taking the time to reply.0 -
-
Hi guys,
I'd be kind of in the same boat as EauRouge79 and NeedsTraining.
For Dublin 2010 I reckon I was trained up for maybe sub-3:05 on a good day, but I decided to go for 3:00 as it was so tantalisingly close! In the end, I couldn't sustain the pace and finished with a 3:08 after a 1:31 half, so far from a disaster. Tbh, even if I'd lost a bit more time than that, I still wouldn't have regretted going for it. If you think it’s worth risking a PB to go for the Sub 3 (I do), then you should.
For what it’s worth, I’m in a similar position again this year and I’d like to ask for similar advice! I’d be worried that if I started out at 3.03, I’d settle into a groove – the idea of feeling like you need to make up time as you get more tired makes me nervous. Would it not be better to go out with the pacers and hang on for dear life!
Following P&D’s 12/55 plan myself. Sticking to it quite well, occasionally swapping a V02 max session for more tempo stuff. I definitely feel fitter than last year, but my biggest concern is having missed some PMP runs. I have a 13.1 mi PMP run under my belt from 2 weeks ago (1:30:00). My last big run before the taper was 21 miles, for which I did the final 15-16 miles at about 7:15/mi or just under.
Cheers 0 -
A follow up to an earlier query a few weeks ago..
Similar to above questions but at a slower pace. I've done 8 weeks of training after a weeks rest coming off an IM where i did a 4.29 marathon. The first 2 weeks of training were low slow mileage to get the legs running again. After that I've done 4 weeks of 'full' training - 4-5 runs a week peaking at a 45 mile week - no real plan followed.
My 4 long runs were in order of last 4 weekends: 16 miles (12 miles @8.50 / 4 miles@8.00); 19 miles @ 8.35; 20 miles at 9.15; 19 miles (10 miles @ 9.05 / 7 miles @ 8.35 / 2 miles @ 9.15). My midweek runs have been roughly 5 mile slow recovery / 6-7 mile @ 7.45 / 6-7 miles @ 8-8.15 / 5-6 mile @ 9.00. Last weekend I did a 5km TT against the garmin and did 21.31.
My question is am I capable of a 3.45 DCM? That would mean running at 8.35 pace which in training I have done for 19 miles but I did die at mile 19 when I hit a steep hill. I was going to run at 8.45 pace and try and speed up for the last couple of miles, this would still give me a PB over last years 3.53. However 2 clubmates are planning on running with the 3.45 pacers and I'd like to run with them.
Any advice from more experienced marathon runners greatly received - to date the only 2 marathon runners I know are evenly split 0 -
griffin100 wrote: »A follow up to an earlier query a few weeks ago..
Similar to above questions but at a slower pace. I've done 8 weeks of training after a weeks rest coming off an IM where i did a 4.29 marathon. The first 2 weeks of training were low slow mileage to get the legs running again. After that I've done 4 weeks of 'full' training - 4-5 runs a week peaking at a 45 mile week - no real plan followed.
My 4 long runs were in order of last 4 weekends: 16 miles (12 miles @8.50 / 4 miles@8.00); 19 miles @ 8.35; 20 miles at 9.15; 19 miles (10 miles @ 9.05 / 7 miles @ 8.35 / 2 miles @ 9.15). My midweek runs have been roughly 5 mile slow recovery / 6-7 mile @ 7.45 / 6-7 miles @ 8-8.15 / 5-6 mile @ 9.00. Last weekend I did a 5km TT against the garmin and did 21.31.
My question is am I capable of a 3.45 DCM? That would mean running at 8.35 pace which in training I have done for 19 miles but I did die at mile 19 when I hit a steep hill. I was going to run at 8.45 pace and try and speed up for the last couple of miles, this would still give me a PB over last years 3.53. However 2 clubmates are planning on running with the 3.45 pacers and I'd like to run with them.
Any advice from more experienced marathon runners greatly received - to date the only 2 marathon runners I know are evenly split
Hi Griffin,
21:31 indicates that you have more than enough speed to run 3:45 (suggests closer to 3:30 although 5k is much more heavily influenced by V02 Max than the marathon). Endurance is going to be your limiting factor. I'd happily go out with the 3:45 pacers. You won't find the pace hard, what you may find is that you fade towards the end as the lack of endurance kicks in but that'll happen just as much at a slower pace than this for you. Make sure you don't run out of glycogen and give it a shot.
Hope it works out well for you.0 -
Hi guys,
I'd be kind of in the same boat as EauRouge79 and NeedsTraining.
For Dublin 2010 I reckon I was trained up for maybe sub-3:05 on a good day, but I decided to go for 3:00 as it was so tantalisingly close! In the end, I couldn't sustain the pace and finished with a 3:08 after a 1:31 half, so far from a disaster. Tbh, even if I'd lost a bit more time than that, I still wouldn't have regretted going for it. If you think it’s worth risking a PB to go for the Sub 3 (I do), then you should.
For what it’s worth, I’m in a similar position again this year and I’d like to ask for similar advice! I’d be worried that if I started out at 3.03, I’d settle into a groove – the idea of feeling like you need to make up time as you get more tired makes me nervous. Would it not be better to go out with the pacers and hang on for dear life!
Following P&D’s 12/55 plan myself. Sticking to it quite well, occasionally swapping a V02 max session for more tempo stuff. I definitely feel fitter than last year, but my biggest concern is having missed some PMP runs. I have a 13.1 mi PMP run under my belt from 2 weeks ago (1:30:00). My last big run before the taper was 21 miles, for which I did the final 15-16 miles at about 7:15/mi or just under.
Cheers
I do think that if you're unsure about your ability to hit sub-3 then you're probably not going to hit it and going out at 3:03 pace is the best strategy to give you a shot whilst hedging your bets about crashing and burning. If you don't mind crashing so long as you give it a go then go out with the pacers. The reality is that almost nobody goes through the half of a marathon in 1:31:30 and comes back for a sub-3 and very few even negative split.
Good luck!0 -
-
Advertisement
-
Advertisement