The Sub 4 Support Thread

Bluesquare · 11-09-2019 9:49pm

I wish it was here already . So over thinking it - I think it will drive me crazy before October.

I know a lot of people who have ran DCM several times who when I asked about course profile and taking it handy for first 7 mile they looked at me very blankly. It’s not hilly they say ,your over analyzing. Maybe I am but I can also see your continuously large positive splits !!

Kellygirl · 11-09-2019 10:20pm

Bluesquare wrote: »

Good to know - I will adjust it for sure not having run Dublin I was trying to base it on all info I had , the plan isn’t set in stone no where near . It’s just a pace spreadsheet that allows you to play around with paces and takes into account the extra distance you run over the 26.2 miles . I like the idea of a slow start even for 2k. It seems that a 58 min 10k is the way forward - put what combination to get there ?

This website is good for course specific pacebands and you can play away to your hearts content on it. https://findmymarathon.com/pacebandresult.php?race=Dublin%20Marathon

You’ll see if you put in for a conservative start / easy on hills / negative split how it differs between paces for the first 7 miles and later on.

I used this one to create my paceband 2 years ago. Excellent but you have to pay a nominal fee for a 6 month license to use it.
http://www.mymarathonpace.com/

The Black Oil · 11-09-2019 10:22pm

Singer wrote: »

Doing the first 7 miles at DCM slower than desired pace is essential to running an optimal time. Not only should you be easing into the race and dealing with congestion, but you're also doing the most climbing you'll do on the day. If you're going for sub-4 I'd stick well behind the pacers until after the turn at Castleknock and only then start catching up, also taking it easy on the hills up to Inchicore etc.

Easier said than done, but it works:
https://www.strava.com/activities/1932215237

Can't find it now, but think Fusitive was advocating something similar in the novices thread a while back.

Bluesquare · 11-09-2019 10:27pm

Kellygirl wrote: »

This website is good for course specific pacebands and you can play away to your hearts content on it. https://findmymarathon.com/pacebandresult.php?race=Dublin%20Marathon

You’ll see if you put in for a conservative start / easy on hills / negative split how it differs between paces for the first 7 miles and later on.

I used this one to create my paceband 2 years ago. Excellent but you have to pay a nominal fee for a 6 month license to use it.
http://www.mymarathonpace.com/

Great fun to be had here! Thanks

skyblue46 · 11-09-2019 10:28pm

The Black Oil wrote: »

Can't find it now, but think Fusitive was advocating something similar in the novices thread a while back.

I don't think it's anything new to hear. It has been hammered home on the novices thread for years. AMK and WW certainly left us in no doubt in 2017. :pac:

skyblue46 · 11-09-2019 10:35pm

I think it's important to remember in all this pacing talk that the fitness you need to run your target time is the most important thing and that training and good taper over the next few weeks are essential. A good pacing strategy will not allow someone who is physically able for a 4:20 marathon to run 3:59. It will however prevent someone capable of slightly sub 4 from damaging their prospects by going out too fast.

Unthought Known · 12-09-2019 9:21am

Kellygirl wrote: »

This website is good for course specific pacebands and you can play away to your hearts content on it. https://findmymarathon.com/pacebandresult.php?race=Dublin%20Marathon

You’ll see if you put in for a conservative start / easy on hills / negative split how it differs between paces for the first 7 miles and later on.

I used this one to create my paceband 2 years ago. Excellent but you have to pay a nominal fee for a 6 month license to use it.
http://www.mymarathonpace.com/

Another one you can use to create and print a free version https://paceband.org/en/build/course/marathon-dublin

Kellygirl · 12-09-2019 9:52am

Unthought Known wrote: »

Another one you can use to create and print a free version https://paceband.org/en/build/course/marathon-dublin

Thanks for that.

68 lost souls · 15-09-2019 11:53pm

My training plan this week has me to do the half marathon but I don’t have an entry. Anyone recommend a nice route elsewhere around Dublin where I won’t have to worry about stopping for lights or too many road crossings that I can do a solid effort in and preferably isn’t 10 laps of Marley Park

Dealerz2.0 · 18-09-2019 6:20pm

68 lost souls wrote: »

My training plan this week has me to do the half marathon but I don’t have an entry. Anyone recommend a nice route elsewhere around Dublin where I won’t have to worry about stopping for lights or too many road crossings that I can do a solid effort in and preferably isn’t 10 laps of Marley Park

The paths are still open in Phoenix Park- there are plenty of runners out running and not part of the race itself.

ewc78 · 18-09-2019 7:35pm

For those that have done, or are doing the Meno plan what did you/will you do for this weekends long run. It just states to do 18 miles with 10@MP
Is that a continuous 10 or broken up into intervals?
Was thinking of doing 4 Easy then 10 @MP and 4 easy to finish the 18.
Does it matter?

Btw did you ever have one of those runs where you think you've been only running 20 mins and you look at your watch and an hour has gone by and you feel like your almost floating and it's no effort at all?
Yeah,I had one of those today doing 12 miles.
Great feeling.
I even took in the infamous Roebuck Road and it didn't seem nearly as daunting as it does during the Marathon.

cullenswood · 19-09-2019 10:02am

ewc78 wrote: »

For those that have done, or are doing the Meno plan what did you/will you do for this weekends long run. It just states to do 18 miles with 10@MP
Is that a continuous 10 or broken up into intervals?
Was thinking of doing 4 Easy then 10 @MP and 4 easy to finish the 18.
Does it matter?

Last year I didn't run the half, but just took this week as a step back week.. I did mostly easy runs and tagged the weekly mileage back to about 60k. I felt it was right for me at time as the fatigue was building a little and I had a couple of niggles. I was then well able for the next three midweek sessions (where the plan really ramps up) and the two 35kms at the weekend. Completing thsse runs gave me great confidence heading into the race itself.

If I had done the long run I would put the MP stuff at the end of it.

Murph_D · 19-09-2019 10:05am

ewc78 wrote: »

For those that have done, or are doing the Meno plan what did you/will you do for this weekends long run. It just states to do 18 miles with 10@MP
Is that a continuous 10 or broken up into intervals?
Was thinking of doing 4 Easy then 10 @MP and 4 easy to finish the 18.
Does it matter?

Btw did you ever have one of those runs where you think you've been only running 20 mins and you look at your watch and an hour has gone by and you feel like your almost floating and it's no effort at all?
Yeah,I had one of those today doing 12 miles.
Great feeling.
I even took in the infamous Roebuck Road and it didn't seem nearly as daunting as it does during the Marathon.

The 10 @ MP should be continuous. I'd do at least 2 easy warmup miles before hitting the pace.

Yep, Roebuck is not daunting at all during training runs. It tends to feel a lot harder during the race, although at least it comes a little earlier than it used to. As a hill it's definitely overrated, but don't underestimate it either.

68 lost souls · 23-09-2019 9:31am

Dealerz2.0 wrote: »

The paths are still open in Phoenix Park- there are plenty of runners out running and not part of the race itself.

Yeah bit of a brain fart moment there. I did the route myself on Sunday and was happy out, looks like my sub 4 is aligning well based off yesterday fingers crossed.

ewc78 · 30-09-2019 5:12pm

Very quiet in here, we must be all getting nervous.

Bluesquare · 30-09-2019 5:39pm

I chat to people outside the boards forum and the outside world have a warped version of marathon prediction times - makes my quest for sub 4 seem doable . I guess it’s these guys who are the basis of the more conservative results based calculators ! I was bored one day on the train and looked at a data sample of finishers at DCM around the 4 hours . It looked like - from casual observation that the majority were certainly not aiming for 3:59:59 . Huge amount of fast starts . Crazy to see.

My current plan is to do first 1k @ 6:00 then 10k circa @ 5:50- and see where this takes me . My half marathon time is not exactly lining up for a sub 4 ( outside of Macmillan) and a sub 4:10 might be more realistic .

thunderdog · 30-09-2019 6:13pm

I’m a bit late to the sub 4 party here. This year will be my 4th attempt at a sub 4 marathon. I have done the Dub marathon in 2009, 2010 & 2017. All marathons have gone fairly similarly. Do grand up until about Milltown and then fall apart from there. Finish times between 4.08-4.18.

Giving it another go this year as it’s 10 years since my first one. Training went well until I (well my wife!) had a baby 7 weeks ago. Unsurprisingly the training has been tough going since then! Making sure I always get the long runs in but the runs during the week have been a bit hit and miss.

I’d echo the comments here, take it very handy for at least the first half and see how you feel from there. Even though I’m still aiming for a sub 4 this year I’d still be fairly happy if I had a decent race outside of the time I.e. not falling apart at the usual spot.

Hope everyone’s training is going well.

ewc78 · 30-09-2019 9:38pm

thunderdog wrote: »

Hope everyone’s training is going well.

Absolutely wrecked from it all. I wouldn't say its becoming a chore but I'll be glad when this week is over as the plan I'm on starts to taper off from next week.
Did 20 miles yesterday, was supposed to be 22 but I ended up walking the last 2 back to the car.
Another 22 due this weekend and that's it then as far as long runs.
I'm hoping with the taper I'll be ready to go on the day but right now with the way I'm feeling and with how some of my runs are going, like yesterday where I couldn't finish the last 2 miles,I'm not so sure about sub 4.

sibeen99 · 30-09-2019 9:44pm

I’m glad to hear others are feeling wrecked. Some days the thought of doing 10 miles fills me with dread and I wonder how I’ll ever do 26.2. I’m also slightly concerned that there’s still lots of mileage in the p and d taper and I’m afraid I won’t fell rested but I guess the best thing is to trust the plan. There’s also a few v02max sessions left that I’m terrified of! Roll on DCM.

68 lost souls · 30-09-2019 11:32pm

All was going well after a 1/2 time of 1:52:09 8 days ago, was supposed to do 27km at the weekend and did 0, missed 3 training sessions and counting having picked up a cold. Feeling very anxious about it but hopefully I can back on track if I le things mend rather than push through. Plan is 32km this weekends long run which will be longest training run.

sibeen99 · 01-10-2019 9:00am

68 lost souls wrote: »

All was going well after a 1/2 time of 1:52:09 8 days ago, was supposed to do 27km at the weekend and did 0, missed 3 training sessions and counting having picked up a cold. Feeling very anxious about it but hopefully I can back on track if I le things mend rather than push through. Plan is 32km this weekends long run which will be longest training run.

There’s no point in pushing through an illness. For what it’s worth my best marathon was after a training block where I missed a few long runs and other runs due to injury. Since then despite perfectly executed plans I’ve not been able to better that time. Listen to your body and trust in the work you have done.

ewc78 · 01-10-2019 9:14am

68 lost souls wrote: »

All was going well after a 1/2 time of 1:52:09 8 days ago, was supposed to do 27km at the weekend and did 0, missed 3 training sessions and counting having picked up a cold. Feeling very anxious about it but hopefully I can back on track if I le things mend rather than push through. Plan is 32km this weekends long run which will be longest training run.

Have picked up a few colds myself lately and feeling pretty run down right now.
It's not even the tiredness as having 3 boys under 7 at home I'm used to being tired!
Its more the lack of energy and as I said feeling run down.
Have been hitting 50 mile weeks for the past while now,which is a lot for me, so hoping this is all normal..!

I don't remember feeling this way any of the last Marathons I did, but then again my milage is much higher than any of those previous training cycles.

ISOP · 01-10-2019 11:44am

I ran my first 4 on Sunday in Belrin after nearly 2.5 years of trying. I used the runners world sub 4 plan and stuck religiously to it. Towards the end it was getting tough, but stay with it. My advice is stay with the plan and get the sessions done even when you are tired, it will pay off, trust and believe in the training

ewc78 · 01-10-2019 12:43pm

ISOP wrote: »

I ran my first 4 on Sunday in Belrin after nearly 2.5 years of trying. I used the runners world sub 4 plan and stuck religiously to it. Towards the end it was getting tough, but stay with it. My advice is stay with the plan and get the sessions done even when you are tired, it will pay off, trust and believe in the training

Well done.

roosterman71 · 01-10-2019 1:14pm

What is the general advice if you have to stop due to a cold? How long should you pause or how much training to skip?

chris85 · 02-10-2019 3:45pm

Some opinions would be grateful her. I dip into this thread a bit to see how things are going as also looking to get first sub 4 this year.

Training for DCM and all going great so far. Mileage up and consistent all year, speed work building nicely all year, endurance getting better, feel stronger and I have PB'd in all races this year.

All good till last night when at end of a session was on cooldown and missed a small curb on badly lit path. Took a tumble and came down on my hip, leg and arms. Bit sore, managed a few miles jogging home (no other option to get home). Got some ice, took some Nurofen for some inflammation. Overall just feels a bit sore but motion seems OK. I am taking a rest day tomorrow but mentally I have taken a hit and just unsure what to do?

I had some big goals for the marathon and this has just hit at a bad time (could be worse even close to race in fairness). I dont think much use going to Physio as more just some scrapes and bumps really.

OOnegative · 02-10-2019 4:02pm

chris85 wrote: »

Some opinions would be grateful her. I dip into this thread a bit to see how things are going as also looking to get first sub 4 this year.

Training for DCM and all going great so far. Mileage up and consistent all year, speed work building nicely all year, endurance getting better, feel stronger and I have PB'd in all races this year.

All good till last night when at end of a session was on cooldown and missed a small curb on badly lit path. Took a tumble and came down on my hip, leg and arms. Bit sore, managed a few miles jogging home (no other option to get home). Got some ice, took some Nurofen for some inflammation. Overall just feels a bit sore but motion seems OK. I am taking a rest day tomorrow but mentally I have taken a hit and just unsure what to do?

I had some big goals for the marathon and this has just hit at a bad time (could be worse even close to race in fairness). I dont think much use going to Physio as more just some scrapes and bumps really.

Not to sound harsh, forget about it, you took a tumble and from what you can gather no serious damage done. Take a few days rest to let the soreness abate and stick to your marathon goals.

chris85 · 02-10-2019 4:39pm

OOnegative wrote: »

Not to sound harsh, forget about it, you took a tumble and from what you can gather no serious damage done. Take a few days rest to let the soreness abate and stick to your marathon goals.

Yep probably right but problem is really dont know the damage at the moment. Something similar happened before my 1st marathon few years back and I struggled to recover in time so it just has me a bit anxious. I will relax for few days and just try forget about it and see how the body is.

OOnegative · 02-10-2019 4:53pm

chris85 wrote: »

Yep probably right but problem is really dont know the damage at the moment. Something similar happened before my 1st marathon few years back and I struggled to recover in time so it just has me a bit anxious. I will relax for few days and just try forget about it and see how the body is.

Yeah best thing to do, you’ll know yourself when your up to running. Easy to say but try not dwell on the negative thoughts, remember all the great training you’ve put in up to now and how that will stand to you come DCM.

Murph_D · 02-10-2019 7:40pm

chris85 wrote: »

Some opinions would be grateful her. I dip into this thread a bit to see how things are going as also looking to get first sub 4 this year.

Training for DCM and all going great so far. Mileage up and consistent all year, speed work building nicely all year, endurance getting better, feel stronger and I have PB'd in all races this year.

All good till last night when at end of a session was on cooldown and missed a small curb on badly lit path. Took a tumble and came down on my hip, leg and arms. Bit sore, managed a few miles jogging home (no other option to get home). Got some ice, took some Nurofen for some inflammation. Overall just feels a bit sore but motion seems OK. I am taking a rest day tomorrow but mentally I have taken a hit and just unsure what to do?

I had some big goals for the marathon and this has just hit at a bad time (could be worse even close to race in fairness). I dont think much use going to Physio as more just some scrapes and bumps really.

You were lucky - just dust it off, thank your guardian angel and keep it going. Maybe take a few easy days but sounds like no harm done. Turn it into a positive - you escaped an injury.

Edit - didn’t notice 00negative’s response - what he said first!

chris85 · 02-10-2019 9:59pm

Murph_D wrote: »

You were lucky - just dust it off, thank your guardian angel and keep it going. Maybe take a few easy days but sounds like no harm done. Turn it into a positive - you escaped an injury.

Edit - didn’t notice 00negatice’s response - what he said first!

Yep just not convinced yet I have avoid injury as still some pain. Going to take an extra rest day tomorrow and then power on and see how the rest of the weeks running goes.

Glad I didn't come out with head injury to be honest as head brushed off ground last, some minor scuffs there but glad got arms out to breaks the fall a bit.

The Black Oil · 05-10-2019 8:14am

Quite tired last week, at least in the early part. Final 22 miler this Sunday. I eased off the Weds session a little with this week (weather - handy excuse). 14 miles at MP next week is a little daunting. Can't believe the expo is only a few weeks away.

ISOP - well done.

ewc78 · 05-10-2019 7:54pm

The Black Oil wrote: »

Quite tired last week, at least in the early part. Final 22 miler this Sunday. I eased off the Weds session a little with this week (weather - handy excuse). 14 miles at MP next week is a little daunting. Can't believe the expo is only a few weeks away.

ISOP - well done.

How you going to approach the 22 mile?
I think I'll go with the mostly steady miles and last few at MP rather than 10 easy then 10 at MP and 2 easy at the end.

skyblue46 · 05-10-2019 8:42pm

ewc78 wrote: »

How you going to approach the 22 mile?
I think I'll go with the mostly steady miles and last few at MP rather than 10 easy then 10 at MP and 2 easy at the end.

What's the logic behind changing the plan?

Hedgehoggy · 05-10-2019 9:17pm

skyblue46 wrote: »

What's the logic behind changing the plan?

There's two options in the final LR on the meno plan.... either 10easy, 10mp or all steady with the last few @mp. Think I'll go for the second option too. It's what I chose last yr anyway....

ewc78 · 06-10-2019 4:33pm

22 miles and last long run done...
15 miles at a 9:25 mile pace then 7 miles at a 8:50 pace . Yeah I ran the MP section a bit fast and was paying for it the last mile but I was feeling good so just went with it.
Cant believe only 3 weeks left. Still have plenty of doubts I'll actually go under 4 but at this stage I can't really do much more about it.

ISOP · 06-10-2019 5:24pm

ewc78 wrote: »

22 miles and last long run done...
15 miles at a 9:25 mile pace then 7 miles at a 8:50 pace . Yeah I ran the MP section a bit fast and was paying for it the last mile but I was feeling good so just went with it.
Cant believe only 3 weeks left. Still have plenty of doubts I'll actually go under 4 but at this stage I can't really do much more about it.

Sounds like you are in great shape, of course you will do it

ewc78 · 06-10-2019 9:00pm

ISOP wrote: »

Sounds like you are in great shape, of course you will do it

Thanks for the vote of confidence. Wouldn't have managed another 4 miles today so that kind of thing puts doubts in my mind.

68 lost souls · 06-10-2019 11:32pm

Did the first ten miles MP, first run back since the sickness and hit a wall at 14km, struggled through with a lot of walking to 23.5km and then called it a day. Heart and lungs had plenty more but muscles and joints gave in, will go to the doctor this week and may end up on antibiotics, very much a confidence hit but I know I have the aerobic capacity. Race against time now to get the body right.

Lazare · 07-10-2019 12:05am

ewc78 wrote: »

Thanks for the vote of confidence. Wouldn't have managed another 4 miles today so that kind of thing puts doubts in my mind.

Trust your taper. That was a cracking run today, it's supposed to gas you at this stage of the process, so put the doubts to bed. With fresh legs after a good taper you will smash sub 4.

ewc78 · 07-10-2019 9:49am

Lazare wrote: »

Trust your taper. That was a cracking run today, it's supposed to gas you at this stage of the process, so put the doubts to bed. With fresh legs after a good taper you will smash sub 4.

Thanks. Hope your right.

Last year was a disaster, it couldn't have gone any worse.
It's a bit like when you finally get a date with that hot girl you've been asking out all summer, but then the date is a disaster, but you get a chance at a second date and you start thinking what if it all goes wrong again!!
For the record I'm a happily married 40 year old with 3 kids whose days of chasing women is well gone! The hot girl now is a sub 4 Marathon:)

smashiner · 07-10-2019 3:44pm

ewc78 wrote: »

22 miles and last long run done...

Cant believe only 3 weeks left. Still have plenty of doubts I'll actually go under 4 but at this stage I can't really do much more about it.

Yep, I am in the same boat as I had a cracking HM at 1:46:12 at the Fast Lane Half Marathon (3+ minute PB) on a fast flat course, and then I did my last (of 3) 20 Mile/32K LSR yesterday at a 6:05 per KM pace (probably a tad too fast) and I was pretty tired at the end of it, so within a week I went from 'yes I can do this' to 'if you are struggling to get 20 miles done at 6:05, what chance have you of doing 26 miles at 5:40 per KM?'

I did a little under 4:08 at the DCM last year and I think that shaving off that 8 minutes now seems like a big jump for me. I am probably a bit jaded after weeks and weeks of running and the effects of racing a PB for the HM probably also took its toll on me yesterday, but there is no more that I can do, as I don't plan to push myself any harder in the coming weeks and 'trust in the taper' and put Holy water in my water bottles for the day..... :rolleyes:

In some ways having a tough run yesterday has probably took a bit of pressure off me as I know how hard it will be to break 4:00, but I will still have a good go at it anyway....as I am a bit 'thick' that way.......conservative start, strong finish is still the plan. This Taper stuff will save us all.....

68 lost souls · 07-10-2019 5:03pm

smashiner wrote: »

Yep, I am in the same boat as I had a cracking HM at 1:46:12 at the Fast Lane Half Marathon (3+ minute PB) on a fast flat course, and then I did my last (of 3) 20 Mile/32K LSR yesterday at a 6:05 per KM pace (probably a tad too fast) and I was pretty tired at the end of it, so within a week I went from 'yes I can do this' to 'if you are struggling to get 20 miles done at 6:05, what chance have you of doing 26 miles at 5:40 per KM?'

I did a little under 4:08 at the DCM last year and I think that shaving off that 8 minutes now seems like a big jump for me. I am probably a bit jaded after weeks and weeks of running and the effects of racing a PB for the HM probably also took its toll on me yesterday, but there is no more that I can do, as I don't plan to push myself any harder in the coming weeks and 'trust in the taper' and put Holy water in my water bottles for the day..... :rolleyes:

In some ways having a tough run yesterday has probably took a bit of pressure off me as I know how hard it will be to break 4:00, but I will still have a good go at it anyway....as I am a bit 'thick' that way.......conservative start, strong finish is still the plan. This Taper stuff will save us all.....

The more I read hear the better I feel that others are in the same boat, hindsight I shouldn't have tried to run 32km at 5:40 pace yesterday. My own fault really

Murph_D · 07-10-2019 5:08pm

68 lost souls wrote: »

The more I read hear the better I feel that others are in the same boat, hindsight I shouldn't have tried to run 32km at 5:40 pace yesterday. My own fault really

Have you read any of this thread at all?

68 lost souls · 07-10-2019 5:12pm

Murph_D wrote: »

Have you read any of this thread at all?

Not until very lately no

Bluesquare · 07-10-2019 5:39pm

Still on the fence here whether to go for the sub 4.

I’ve had a few cracking long runs in the last few weeks including a 10 mile on Saturday with 10 mile at 8:55. The rest of the miles were at around 10:00-10:25

I finished strong and had a more in the tank but I don’t have the sub 150 half (1:51:29 ratoath a few weeks back like everyone on tired legs).

Murph_D · 07-10-2019 7:34pm

68 lost souls wrote: »

Not until very lately no

Ah, no worries. Had you mixed up with someone else!

Murph_D · 07-10-2019 7:37pm

Bluesquare wrote: »

Still on the fence here whether to go for the sub 4.

I’ve had a few cracking long runs in the last few weeks including a 10 mile on Saturday with 10 mile at 8:55. The rest of the miles were at around 10:00-10:25

I finished strong and had a more in the tank but I don’t have the sub 150 half (1:51:29 ratoath a few weeks back like everyone on tired legs).

It’s tight alright based on the HM but why not go for it anyway? Nothing to lose?

There’s certainly nothing wrong with 10 @ 8:55 and the rest at 10+ if the 10 MP miles were the main focus of the run.

Kellygirl · 07-10-2019 8:23pm

Bluesquare wrote: »

Still on the fence here whether to go for the sub 4.

I’ve had a few cracking long runs in the last few weeks including a 10 mile on Saturday with 10 mile at 8:55. The rest of the miles were at around 10:00-10:25

I finished strong and had a more in the tank but I don’t have the sub 150 half (1:51:29 ratoath a few weeks back like everyone on tired legs).

I’m the same. My run on Saturday was 19.4 miles @ 9:11 min miles on average - it was a session with just 6 of the miles being easy. The other 13.4 ranged from 9:04 down to 8:40 and I could have kept going at the end. I messed up Charleville so my HM pb is 1:53:04 from June. I’ll be going out very conservatively in DCM but for the first time I’m wondering how close I could get to 4hr!

skyblue46 · 07-10-2019 9:41pm

Kellygirl wrote: »

I’m the same. My run on Saturday was 19.4 miles @ 9:11 min miles on average - it was a session with just 6 of the miles being easy. The other 13.4 ranged from 9:04 down to 8:40 and I could have kept going at the end. I messed up Charleville so my HM pb is 1:53:04 from June. I’ll be going out very conservatively in DCM but for the first time I’m wondering how close I could get to 4hr!

One thing I'd say is go with honest self appraisal. We all know that what some people call easy isn't really easy. Only you know how much was left in the tank and how long you could continue at a particular pace. You ran that 13.4 miles at a bit slower than your HM race pace. If you were as comfortable as it seems then 4 hours is definitely on.

The Sub 4 Support Thread

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