The Sub 3 Support Thread

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

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