squinn2912 wrote: » When is trim 10m? And what is P+D?
davedanon wrote: » squinn2912 wrote: » When is trim 10m? And what is P+D? Pfitzinger & Daniels. Running gurus and authors of Advanced Marathoning, one of the bibles of the sport.
tomred1N wrote: » Hi there , as a former logger ( time constraints :rolleyes: ) on here I think it only fair I report back in on this thread as it provided invaluable support and knowledge for me over the years when sub 3 was only a pipe dream. I found this thread so good I have read it twice over time and picked up a lot of tips and guides. The table I tried to update from almost 18 months ago was when I really began to think of an assault on the sub 3. I needed to address half time first though as it was 1:28:30 or thereabouts for 3 years. Got injured trying last winter and out till April this year. In hindsight rest may have been a benefit as missed London 2017 marathon due to severe ITBS. Good summer training though , highlight 18:30 5K and then in September in charleville out of the blue I did low 1:24. Still didn't think it was low enough to go sub 3 especially when I looked at 2016 low 1:24 results and how they fared n DCM16. Most were 3:05 - 3:10 all on target at halfway but most fading at the end. Was unsure but prompting of club members who notice things I didn't suggested I was in shape for it. Anyway day of race I decided to ease into it, and make a decision as things went. How I would feel on Chesterfield Avenue would be a big indicator. In a former sub 3:10 ( 2015) attempt I backed off here as knew pace was unsustainable. At the time it a was correct decision. a safe 3:14 was result. Anyway this year after a conservative start for 3 miles ( and feeling sh!te) about a minute behind 3 hours pacers I looked at watch going up chesterfield and it was 6:25. I had to ask another runner and he confirmed. I wasn't even breathing . By 10K I was bang on 3 hour pace. Knew I was in form. Handy till halfway but through in 1:29:30. was still good bit behind pacers on clock time so made decision to continue handy till mile 15 at walkinstown roundabout. Then on my favourite part of course I upped pace a bit to track down pacers. Caught them on mile 19 at the timing matt. It was a nice feeling to have to slow down to stay with them. Knew then sub 3 was in the bag and decided to ride with front pacer till top of roebuck hill. Pacer was nice guy, probably on here, never got his name. Top of roebuck hill I decided to drive on, saw two runners with purple tops away in distance, caught them passing about 50 runners in a 6:30 mile and continued passing all way to finish. Pace levelled off again to around 6:45 but enjoyed the run in and was fresh as a daisy finishing in 2:57:55 I started on 2012 novice thread with a 4:16 marathon. That day my goal was not to walk and say I ran ( jog, move , crawl but not walk ) It was my hardest marathon but in truth was the basis for what has followed. Never run one unless you've done the training and never let the mind tell you walk. This was my 7th marathon and 7th PB. ( I have never walked a foot in any of them !!) It was by far the easiest one I have ran. The margins for improvement get tighter but for me the marathon differs from any other running event because it involves so many parameters that can be improved without natural running ability like say natural speed. You can eat less, sleep more, train smarter, run slower , join a club , read logs like Krusty's Sub 3 seems fast but in the whole scheme of things its not. Its hard, sure only 2% get there but so much of that is knowledge and that's why I highly recommend this thread and the numerous posters who have contributed their views and experiences. Not pointing in any direction but if a former 16.5 stone , chain smoking , Guinness guzzling athlete can do it any one can
squinn2912 wrote: » Now that I know what P&D is has anyone used the Advanced Marathoning training schedules? I took a leaf through them tonight and for me the 55m 18 week programme seems heavy on miles but low on speed sessions. I read it a couple of years ago and never really followed it, though found the advice in ch 1/2 excellent. Any thoughts?
jonnner wrote: » Think of these things often and daydream about that clock and finish moment (become obssessed if necessary :P).
Krusty_Clown wrote: » jonnner wrote: » Think of these things often and daydream about that clock and finish moment (become obssessed if necessary :P). Are you me? :eek:
PaulieYifter wrote: » In the absence of another log I thought I'd share some sub 3 news here. A friend of mine ran 2:59 in New York on Sunday - his 6th sub 3. What was significant about that is that he has now run sub 3 in each of the "major" marathons: Boston, Chicago, London, Berlin, Tokyo and now New York. The journey started in Boston in 2013. I'm amazed he was able to get himself to the start line healthy and in sub 3 shape for each attempt. His training volume is way lower than anybody here but he says in recent years it helps him stay injury free so he actually gets to the start! The training consists of 4 runs per week: 2 of them 5k, 1 of them 10-15k and 1 long run. His peak week was 57k (5k + 10k + 5k + 37k). All of his runs are relatively fast though - MP to steady with the occasional 5k being a good clip in a Parkrun. I've told him a sub 3 in Longford is way tougher than those fancy marathons
PaulieYifter wrote: » A friend of mine ran 2:59 in New York on Sunday - his 6th sub 3.
jonnner wrote: » What will it feel like when you approach that finish line and see the clock showing 2:58? Think of these things often and daydream about that clock and finish moment (become obssessed if necessary :P).
zulutango wrote: » Consistency is step along the way to achievement. For many (me included) it's an achievement in itself.
Krusty_Clown wrote: » I may take some flack for this opinion, but I don't believe that generally speaking*, there is any great achievement in running multiple sub-3 marathons
RayCun wrote: » there was a guy who ran 50? 100? sub 3 marathons in a year, I remember him being interviewed on marathon talk. Driving around the UK and northern Europe to get to them. Now that was impressive. The kind of impressive that has you backing away slowly and looking for exit routes.
PaulieYifter wrote: » The training consists of 4 runs per week: 2 of them 5k, 1 of them 10-15k and 1 long run. His peak week was 57k (5k + 10k + 5k + 37k). All of his runs are relatively fast though - MP to steady with the occasional 5k being a good clip in a Parkrun.
PaulieYifter wrote: » His training volume is way lower than anybody here but he says in recent years it helps him stay injury free so he actually gets to the start!
bigslice wrote: » Breaking sub3 makes it easier to do it again and again. I remember trying vainly to break sub20 for a 5k, got close on number of times and eventually broke it and then Just could do it every time. It became the norm and after doing it first by seconds, weeks later smashed past it. Sub3hr on a bigger scale but it’s the mental challenge, knowing what it takes and that you can do it. I was lucky enough to do it first time in DCM 2016 and it was a barrier broken. Limerick17 saw 2.55 broken and DCM17 was 2.48. It’s knowing what is needed in training and on the day that is a massive starting point. And on reflection, with structured training I didn’t find the training or the run any harder from sub3hr to sub2.50. Both are tough and take serious effort but I didnt feel any different during it after been honest.
TFBubendorfer wrote: » My first guess would be that he used to run a lot more in the past and has therefore already built up his aerobic base. Once you have that it doesn't take a lot of miles to maintain it.
squinn2912 wrote: » Can you go into some of the specifics of your training between the two? I've been able to maintain my sub3 pace but not improve it.
