The Sub 3 Support Thread

paddybarry wrote: »

Looking for some advice. Ran Dublin half in 1.23.xx. Picked up a quad strain on Thursday after race. Ran a total of 49 miles that week. Last week only managed just under 25 miles. This included a visit to physio with another session booked for this Wednesday. Quad feeling better but no where near 100%, it was a strain to my VMO.

Since beginning of July, I managed to average about 60 miles. Long runs over this period were 17, 17, 17, 17, 16, 16, 16, 19, 20, 20, 20. Last long run was day of half marathon which was about 16. At least every 2 weeks I would do a midweek session of 10 at PMP aswell. Probably done about 6-7 of these.

Was really hoping to get a couple of 20+ runs in over past two weeks but injury put paid to that. Thinking of doing either easy 20 mile run next weekend or 20 miles incorporating 54321 at PMP. If I came through this was going to do easy 18, week before race.

I'm concerned that lack of 20+ runs will catch me out, and am thinking of playing catchup over next two weeks (injury permitting) with a one week taper.

I'm very open to council on this plan.
PB

Quad still nagging me. From reading online, I would be best advised not to try and play catch up over the next two weeks (as intended).

Better course of action would be to do 18 miles easy next weekend and 16 miles easy weekend after?

Looking for a bit of reassurance that training ive done so far will be enough to get me through.

My failure to get two 22/23 mile runs the last two weekends is playing on my mind.

ger664 wrote: »

Best not do anything until the quad settles down.

Whats your Physio's advice here ?

Not much to be gained from doing 18 or 16 miles on an recovering strain. A lot to be lost, if you aggravate it over the next two weeks then its curtains for your race.

Was told I was ok to do easy running with a cap of 10 miles. To be honest i'm thinking of knocking the marathon on its head.

mylesforsmiles wrote: »

Not long to go now folks. Hope all the training pays off on the day. Trying to taper smartly without losing that MP sharpness. How long are you running tomorrow? I'm thinking of 18m with 10 to 12 at MP.

Taper madness you wont lose your MP fitness , no need to check it tomorrow. Nice easy slow run will do leave the MP miles in the bank for the day when you need them.

mylesforsmiles wrote: »

Not long to go now folks. Hope all the training pays off on the day. Trying to taper smartly without losing that MP sharpness. How long are you running tomorrow? I'm thinking of 18m with 10 to 12 at MP.

When I read stuff like this with 2 weeks to go I really do wonder what people call MP. Either your target MP is very conservative or you are not tapering properly.

I am following P&D up to 70m and I cannot remember hitting my target MP since many weeks (not even at Dublin Half 3 weeks ago). My PB is 2h59' and I am aiming way below that this year and training hard for it; so of course I can run a 6:50 per mile no problems, but I am way too tired with two weeks to go to run at my MP!

If you can run at your MP this week for 10m (goodness!) then you are probably too conservative: have an LSR instead, lower your target MP and taper properly.

Bahanaman did you get my private message?

ploughon wrote: »

Had a crack at sub 3 over the weekend, in Amsterdam...
Went with 3 hour pacers, we lost nearly a minute in the first mile with congestion, then the pacers threw in two 6.30 something miles to get back on track!
I let them off after that and ran at my own pace.
Managed to pul back a few seconds per mile, but the day heated up and by mile 17 it was all aboard the hurt train...moving slower than it needed to, water in cups to add to the dehydrated misery
Finished 3.08.....back to the drawing board for me

Anything obvious that you'd change with training\race Ploughon? - might be a bit soon to have clear idea on that though

Duanington wrote: »

Anything obvious that you'd change with training\race Ploughon? - might be a bit soon to have clear idea on that though

Good question Duaninton...

On the training, I followed P+D 55-70 (for the second time), I ran the 14miles at MP a few weeks out, on a hilly course on a windy morning, so I thought I was in the ball park. I will have to either up the intensity or the volume (or maybe a little of both) for the next cycle, and I'm thinking of maybe going to the gym over the winter, something I've never done before, to strengthen up the legs a bit. Not sure, any suggestions on training more than welcome?

On the race lessons, I'll share a few that come to mind for me ( I had a great conversation with a friend yesterday who asked me the same question)::)

1. Run you own race. I wouldn't go with pacers again. Not blaming them and pacers work for some, but even apart from erratic pace in early miles, I found it a stress in itself to try to stick with them, next time I would do my own thing.
2. OK to be a little selfish on Race Day. I was in the 2.40-3.00 pin, and the 3 hour pacers started at the back of that pin, where you would expect them to. But straight away it was clear that a LOT of people in front of us were really 3;30ish runners, who had given themselves the advantage of moving up closer to the front so as not to get held up, and then we had to zig zag around them. Next time I'd be pushing to the front of the (fastest) pin I could get into and give myself that advantage.
3. Race Line Check. I stood at the start line in my shorts and vest, having already threw away my hat, and I wasn't at all cold. That should have been a signal to me that the day was/would be warm and I needed to run conservatively , especially in the early miles. So next time, my race will stat by being a little more alert in the minutes before the gun goes.
4. Biggest lesson / positive from the day was, Don't be afraid of Failure.
You have to give it a lash to discover if you can do it. I think when you are pushing up against a limit, the only way to test yourself is to commit to giving it 100% effort, and if it doesn't work out (which it didn't), no regrets, lessons learned and on another day it might go your way.
I'm only a little disappointed that I missed my target, I'm honestly more pleased with myself (than disappointed) for giving it my all on the day.
My target was 2.59.??, my goal was to give my all to get there on the day!

Hope some of that makes sense?

Great answers Ploughon - thanks for sharing and well done!

Best of Luck to anyone who's going for a sub 3 in Dublin on Sunday.

I can't stop eating yesterday and today! Better wise up tomorrow before the big one on Sunday...

Boom 2.57.58 today. Was a lurker more than a contributor, but thanks for all the help. No words can explain that feeling crossing the line

2:53:32 for me today.. delighted