Improved Marathon Times

Mr abbey

Hi guys, am running my third DCM next month and am currently contemplating pacing for this one. I know everyone is different but just out of curiosity would love to hear how much some of your finishing times improved (or not) over your first several attempts, if anyone would like to share.

Thanks.

TFBubendorfer

My first 8 marathon times were 4:06 - 4:36 - 3:55 - 4:11 - 3:28 - 3:12 - 3:09 - 3:05

After that it didn't improve quite as smoothly any more but I did eventually get my time down to 2:55

rom

4:27 - 3:18 - 3:04 - 2:58 - ?

rainbow kirby

Have done 3: 4:24, 4:27 (training broken by an injury and finishing my masters thesis), 3:59.

RayCun

3.58, 3.29, 2.59

Rantan

DCM 09 4.21
Kildare 11 3.44
DCM 11 3.38
Kildare 12 3.33
DCM 12 3.28
Cork 13 3.27!
DCM 13 3.26!!

the last 3 are intriguing/annoying

aim to go sub 3.20 this year if it effin kills me -

ooter

RayCun wrote: »

3.58, 3.29, 2.59

Jaysus,well done.

RayCun

2.5 years between marathons 2 and 3!

career move

RayCun wrote: »

2.5 years between marathons 2 and 3!

You must be psychic! I was just about to ask how long it took because we have similar times for marathons 1 and 2 but I'm a long way from 2:59! Do you think joining a club was the biggest factor in your improvement? Do you think you'd have improved as much on your own if you did the same solid consistent running over the 2.5 years?

RayCun

career move wrote: »

You must be psychic! I was just about to ask how long it took because we have similar times for marathons 1 and 2 but I'm a long way from 2:59! Do you think joining a club was the biggest factor in your improvement? Do you think you'd have improved as much on your own if you did the same solid consistent running over the 2.5 years?

It seems anything but consistent to me...
I had a good year of improvement, from post marathon 2011 to late 2012. Half marathon time in 2011 was 1.37, in 2012 was 1.24, and through the winter I had more good PBs at 5k, 5 mile, 10k. During that year I raced quite a lot (mainly BHAA), attended club sessions regularly, and was training consistently (2600 miles for the year). If I'd run DCM in 2012, it probably would have been about 3.05 (though I might have blown up going for the 3)
Spring of last year I got injured, **** all running for months. Started back properly in late summer/autumn. Training on my own because of coaching commitments. Didn't make as much progress as I'd have liked - maybe partly the Daniels plan I was following was too much, or I was over-reaching, whatever. The last month before the marathon was more or less a write-off, so in the end I was lucky/happy with anything under 3.
This time around, I have more of a base, I'm doing regular club sessions but also they're pretty much the only sessions I'm doing, and I'm happier with how things are going.

eh, short answer - regular, faster runs are important, either plenty of races or club sessions that will have you pushing yourself BUT not at the cost of injury. All the gains I made in the second half of 2012 were wiped out in 2013 by pushing too much

ooter

RayCun wrote: »

2.5 years between marathons 2 and 3!

My debut marathon @ DCM 13 is a similar time to your marathon 2 time,if I could make the same improvement @ DCM 14 I'd be a very happy bunny.

menoscemo

October 2009 4:15
October 2010 3:32
February 2011 3:24
March 2012 3:10
April 2013 3:04

For the first year or two it is easy to make massive marathon gains on the back of year long consistent, structured training. After that it gets harder....

Itziger

Rotterdam '11 - 3.32
Echternach'11 - 3.25
Metz '12 - 3.14
Valencia '12 - 3.12
Metz '13 - 3.09
Frankfurt '14 - ????????

ThePiedPiper

DCM 05 - 3:36
DCM 06 - 3:23
Conn 06 - 3:15
DCM 07 - 3:12
Paris 08 - 3:00
Berlin 08 - 3:05
Boston 09 - 3:33
NYC 09 - 3:17
Drogheda 10 - 3:39
Amsterdam 10 - 3:05
Seville '11 - 2:58
DCM '11 - 3:07
London '12 - 3:22
Budapest 12 - 2:58
Chicago 13 - 2:50
Cork 14 - 2:58
Frankfurt 14 - ???? Hopefully 2:4x

Rubbish pacing, an injury, children, building houses, going back to college meant at times running wasn't top of the agenda, but the stagnation between 3:00 and 2:58 was pretty annoying!

SamforMayo

RunForestRun wrote: »

DCM 05 - 3:36
DCM 06 - 3:23
Conn 06 - 3:15
DCM 07 - 3:12
Paris 08 - 3:00
Berlin 08 - 3:05
Boston 09 - 3:33
NYC 09 - 3:17
Drogheda 10 - 3:39
Amsterdam 10 - 3:05
Seville '11 - 2:58
DCM '11 - 3:07
London '12 - 3:22
Budapest 12 - 2:58
Chicago 13 - 2:50
Cork 14 - 2:58
Frankfurt 14 - ???? Hopefully 2:4x

Rubbish pacing, an injury, children, building houses, going back to college meant at times running wasn't top of the agenda, but the stagnation between 3:00 and 2:58 was pretty annoying!

Bloody hell with that list you picked your name well!

ger664

Of the ones I have raced

Dublin 09 3:58
Belfast 10 4:01
Athens 10 3:51
Sixmilebridge 11 3:43
Portumna 13 3:52
Seville 14 3:21

I am done with my marathon PB unless RC goes faster then me.

jfh

RunForestRun wrote: »

DCM 05 - 3:36
DCM 06 - 3:23
Conn 06 - 3:15
DCM 07 - 3:12
Paris 08 - 3:00
Berlin 08 - 3:05
Boston 09 - 3:33
NYC 09 - 3:17
Drogheda 10 - 3:39
Amsterdam 10 - 3:05
Seville '11 - 2:58
DCM '11 - 3:07
London '12 - 3:22
Budapest 12 - 2:58
Chicago 13 - 2:50
Cork 14 - 2:58
Frankfurt 14 - ???? Hopefully 2:4x

Rubbish pacing, an injury, children, building houses, going back to college meant at times running wasn't top of the agenda, but the stagnation between 3:00 and 2:58 was pretty annoying!

Fair going to keep running amid building a house & children.
Some list, what was your favourite?

ThePiedPiper

jfh wrote: »

Fair going to keep running amid building a house & children.
Some list, what was your favourite?

London probably the best in terms of atmosphere, course, access, etc. but, loved Chicago too, for the savage fast course, the craic with the boards team we had..

PaulieYifter

Here goes:

Dublin 2010 - 3:47
Cork 2011 - 3:41
Berlin 2011 - 3:27
Rotterdam 2012 - 3:25
Cork 2012 - 3:14
Dingle 2012 - 3:18
Dublin 2012 - 3:06
Boston 2013 - 3:02
Cork 2013 - 3:00
San Sebastian 2013 - 3:09
Longford 2014 - 2:58

PVincent

1982 Dublin - 4.11
2003 New York - 3.36
2004 Dublin - 3.24
2005 New York - 3.24
2009 - Chicago - 3.35 ( after two years out of running with serious illness, and I consider this to be my best achievement )
2010 - Dublin - 3.20 a dream day and run
2011 - Dublin - 3.41 ( injury at 16 miles, my worst experience in a marathon)
2012 - London - 3.25

Yes a long gap between 1 & 2 , I was just 20 when I ran my first and 41 when I ran my second and 48 when I ran my best. So age is not a barrier to getting better. It's just takes a little more clever training and looking after the body. Still have hopes to better that at the age of 52 ..was meant to go to Berlin but nasty injury has meant its London next April for maybe one more go at the PB .
People should always remember that even with better training and more experience , you still need all the cards to fall in your favour if you are run a PB .

Ososlo

PVincent wrote: »

1982 Dublin - 4.11
2003 New York - 3.36
2004 Dublin - 3.24
2005 New York - 3.24
2009 - Chicago - 3.35 ( after two years out of running with serious illness, and I consider this to be my best achievement )
2010 - Dublin - 3.20 a dream day and run
2011 - Dublin - 3.41 ( injury at 16 miles, my worst experience in a marathon)
2012 - London - 3.25

Yes a long gap between 1 & 2 , I was just 20 when I ran my first and 41 when I ran my second and 48 when I ran my best. So age is not a barrier to getting better. It's just takes a little more clever training and looking after the body. Still have hopes to better that at the age of 52 ..was meant to go to Berlin but nasty injury has meant its London next April for maybe one more go at the PB .
People should always remember that even with better training and more experience , you still need all the cards to fall in your favour if you are run a PB .

So interesting to read that.
You're only 52. Why would you say maybe 'one more go at the PB'? You weren't far off it in 2012.
You should start a log in your quest for your pb;)

PVincent

I suppose the question is whether I will still have the desire to go that bit faster in a marathon. I will never knock the competitive edge out of me , that is born into you , but other challenges are maybe driving me. Shorter races,and being more competitive at my age category is really what gets me going. I made the Dublin team for the Masters CC last year and that was as big a thrill as anything for me , so it's not that I don't want to do well, it's just maybe in a different area . I still want to do all of the marathon Majors . That's what is annoying about missing Berlin. Still London is a stunning marathon.

And sorry , I am not into the blog stuff. I do sometimes keep a running diary , but nearly always lapse out of keeping it.

SamforMayo

PVincent wrote: »

1982 Dublin - 4.11
2003 New York - 3.36
2004 Dublin - 3.24
2005 New York - 3.24
2009 - Chicago - 3.35 ( after two years out of running with serious illness, and I consider this to be my best achievement )
2010 - Dublin - 3.20 a dream day and run
2011 - Dublin - 3.41 ( injury at 16 miles, my worst experience in a marathon)
2012 - London - 3.25

Yes a long gap between 1 & 2 , I was just 20 when I ran my first and 41 when I ran my second and 48 when I ran my best. So age is not a barrier to getting better. It's just takes a little more clever training and looking after the body. Still have hopes to better that at the age of 52 ..was meant to go to Berlin but nasty injury has meant its London next April for maybe one more go at the PB .
People should always remember that even with better training and more experience , you still need all the cards to fall in your favour if you are run a PB .

Wow that's an interesting journey, super stuff after coming back from illness. Best of luck with your goals.

TFBubendorfer

RayCun wrote: »

3.29

I remember that well

PaulieYifter wrote: »

Cork 2012 - 3:14

and that

Krusty_Clown

<35 years no running + 16 months fluting around>
Longford 2008 - 3:25
<8 weeks>
Dublin 2008 - 3:22
<1 year>
Berlin 2009 - 3:00
<6 months>
Barcelona 2010 - 2:55
<6 months>
Berlin 2010 - 2:48
<13 months - ultra stuff>
Chicago 2011 - 2:48 (hot!)
<5 months>
Boston 2012 - 3:03 (very hot!)
<4 week rebound>
Kildare 2012 - 2:46
<6 months>
Dublin 2012 - 2:43
<6 months>
London 2013 - 2:38
<6 months>
Dublin 2013 - 2:38
<12 months>
Frankfurt 2014 - .........?

nobody told me

Ran dublin last year as my first marathon and broke 3 hours by running 2:55, since the marathon, training has been poor if not non-existent.
Went for my first run last night in 3 months and can barely hold 9minute mile pace, disgusted with myself, it's going to be a long road back to fitness.

ooter

nobody told me wrote: »

Ran dublin last year as my first marathon and broke 3 hours by running 2:55.

Jaysus that's impressive,well done.

BeepBeep67

DNF (stomach cramps)
3:09
DNF (unseasonably hot - was all over the shop)
2:57
DNF (rib injury)
To be continued
I see a pattern.

ThebitterLemon

First marathon: Amsterdam: 3.18

90 odd marathons later: Limerick: 3.17

About a month later: Waterford: 3.15

Two years later: Limerick: 3.09

Back to where it all started: Amsterdam October 19th: 3.0x?

TbL

opus

Had to do some digging to find my first three times but anyway.

Cork '10 - 3:26:41 (first running event of any kind for me)
Berlin '10 - 3:18:24
Leipzig '11 - 2:59:49

I managed to improve my time a small bit in the VLM in '12 but since then I've been concentrating more on the Comrades ultramarathon so getting a good few marathons & ultras as training runs. Haven't given up on improvement at some stage but find it hard to muster up the enthusiasm for an Autumn marathon after the Comrades efforts. Yes I know I just need to HTFU

Itziger

opus wrote: »

Had to do some digging to find my first three times but anyway.

Cork '10 - 3:26:41 (first running event of any kind for me)
Berlin '10 - 3:18:24
Leipzig '11 - 2:59:49

I managed to improve my time a small bit in the VLM in '12 but since then I've been concentrating more on the Comrades ultramarathon so getting a good few marathons & ultras as training runs. Haven't given up on improvement at some stage but find it hard to muster up the enthusiasm for an Autumn marathon after the Comrades efforts. Yes I know I just need to HTFU

You're being a bit modest not throwing up your London time. 2.55.xx was it?

rom

rom wrote: »

4:27 - 3:18 - 3:04 - 2:58 - ?

2.5 years between 1 and 4. Was disappointed that I didn't go to sub 3 in 2 years but I got a bit lazy with a new job before number 3.

Mr abbey

Some great reading and amazing improvements there (and some serious times!). A great incentive to push on and try and get the times down. Thanks.

viperlogic

2012 - Dublin - 4:16
2013 - Cork - 3:34
2013 - Waterford - 3:28 <- 4 weeks after Cork
2014 - Limerick - 3:26 <- bad day in the office
2014 - Amsterdam - all going well sub 3 in 4 weeks time, training and recent races has me at 2:55

dukeraoul

Two raced marathons so far (also paced Limerick this year)

DCM 2011 3:16
Budapest 2013 2:50
Frankfurt 2014 ????
Boston 2015 ???

jfh

DCM 2007 4:02
not a clue,most painful experience of my life.

DCM 2009 3:40
still no watch but a bit smarter (found boards.ie)

DCM 2013 2:49
built on the consistency & used a plan

smmoore79

Dublin 2008 - 4 04 - Not much training
Dublin 2009 - 3 10 - followed a plan,
Dublin 2010 - DNF - left hip/ITB messed it all up, hobbled 2 miles from 11-13. Joined a club after that
Dublin 2013 - 2 39 - aiming for 2 30, blew up mile 17 but was happy to go sub 2 40
Dublin or Berlin 2015 - ?????

ultrapercy

Dub 96 3:27 1st race of any kind
Belfast 97 (hurricane) 3:16 Ken Doherty wins world champs this day
Dub 98 2:58
Nat champs sligo 99 2:53
Finglas 99 2:51
Dub 99 3:03
Belfast/ waterford 01 2:56 (2 weeks apart)
Dub 02 2:49
Dub 03 2:48
Connemara 04 2:55
Connemara 05 2:48 (2:53 on clock was 5:10 late starting!)
Longford 05 2:37
Dub 05 2:35
Longford 06 2:33:48
Dub 06 07 2:35
Dub 08 2:32:48
a handfull of 2:35 then
Rotterdam 14 2:31:50

opus

Itziger wrote: »

You're being a bit modest not throwing up your London time. 2.55.xx was it?

After some more looking up, VLM was 2:54:38.

dukeraoul wrote: »

Two raced marathons so far (also paced Limerick this year)

And a fine job you did too! Stuck with ye 'til Marthastew dropped the hammer & dragged me long

jebuz

DCM 2012 - 2:59:36
Initially targeted a 3:30, then a 3:15 and after a good run in the Dublin HM, I decided to shoot for sub 3. Since I wasn't in a club, the advice from the sub 3 support thread (particularly Krusty) was invaluable.

Barcelona 2013 - 2:54:46
Had firmly caught the bug and 5 months after DCM I was on the start line again. Upped the milage, followed a P&D plan and everything came together smoothly on the day. Straight off to Asia for 9 months after that!

Rotterdam 2014 - 2:59:09
Came back from travelling, eagerly jumped into high milage training and its a miracle I didn't get a serious injury. Was on for a sub 2:50 at 20 miles but wheels came off *shudder*. The base wasn't there and poor race tactics meant I was in an absolute ball at the end!

DCM 2014 - ???
Back to where it all began, should be at least sub 2:45 :pac:

yaboya1

I deliberately avoided posting here until Sunday was out of the way :pac:

DCM 2010 - 3:39
Berlin 2011 - 3:35
Chicago 2013 - 3:34
Seville 2014 - 3:08
Berlin 2014 - 2:59
Dublin 2014 - ?

yaboya1

jebuz wrote: »

DCM 2012 - 2:59:36
Initially targeted a 3:30, then a 3:15 and after a good run in the Dublin HM, I decided to shoot for sub 3. Since I wasn't in a club, the advice from the sub 3 support thread (particularly Krusty) was invaluable.

Barcelona 2013 - 2:54:46
Had firmly caught the bug and 5 months after DCM I was on the start line again. Upped the milage, followed a P&D plan and everything came together smoothly on the day. Straight off to Asia for 9 months after that!

Rotterdam 2014 - 2:59:09
Came back from travelling, eagerly jumped into high milage training and its a miracle I didn't get a serious injury. Was on for a sub 2:50 at 20 miles but wheels came off *shudder*. The base wasn't there and poor race tactics meant I was in an absolute ball at the end!

DCM 2014 - ???
Back to where it all began, should be at least sub 2:45 :pac:

That's an awesome record jebuz. I wonder how many runners (that aren't Kenyan/Ethiopian) can say they've never run a marathon above 3 hours.

Netwerk Errer

Limerick 2013- 4.07
Dublin 2013- 3.15


I was starting to bonk by 16 miles in Limerick while going out for the first half in 3.30 pace. A 37 minute positive split in the second half was excruciating! Runners that were 19 minutes down on me at 30k overtook me by the end. Undertrained and overconfident, The two main ingredients in an epic horror show.

Dublin went a lot better but I was over trained this time. I didn't run in the last 3 weeks of the cycle. I was mentally stronger this time around and I made a promise to myself to not walk. I went out in 3.10 pace and started to fall off the pace at mile 22. 6 minute positive split this time.

Dublin 2014- sub-3 hopeful.

dublin runner

DCM 2012: 3.46

First marathon after 6 months training. I began the year unfit and well, overweight. Really enjoyed the day, putting no time pressure on myself. I think people starting out simply put too much pressure on themselves to hit a certain time. Looking back on it two years later would I change a thing? Not a chance.

DCM 2013: 2.58

Got the bug and back for more. Possibly in better shape after some good training but cramp struck. Hit my target with time to spare. Delighted!

Rotterdam 2014: 2.50

A flat performance on a hot day. Possibly over-trained but still clung on for a decent time. Went through halfway in 1.24 but the effort was a bit high so sensibly backed off a bit. Traveling is something that takes a lot out off me. I think sometimes runners people don't appreciate this. I certainly didn't. Great weekend.

DCM 2014: ?

Tough enough course but it certainly won't be hot! Hoping it goes well. A healthy bit of pressure having the family and friends waiting at the end .

menoscemo

dublin runner wrote: »

DCM 2012: 3.46

Jaysis. I was pacing 3:45 that day; how times have changed!!

Itziger

dublin runner wrote: »

DCM 2012: 3.46

First marathon after 6 months training. I began the year unfit and well, overweight. Really enjoyed the day, putting no time pressure on myself. I think people starting out simply put too much pressure on themselves to hit a certain time. Looking back on it two years later would I change a thing? Not a chance.

DCM 2013: 2.58

Got the bug and back for more. Possibly in better shape after some good training but cramp struck. Hit my target with time to spare. Delighted!

Rotterdam 2014: 2.50

A flat performance on a hot day. Possibly over-trained but still clung on for a decent time. Went through halfway in 1.24 but the effort was a bit high so sensibly backed off a bit. Traveling is something that takes a lot out off me. I think sometimes runners people don't appreciate this. I certainly didn't. Great weekend.

DCM 2014: ?

Tough enough course but it certainly won't be hot! Hoping it goes well. A healthy bit of pressure having the family and friends waiting at the end .

Jeez, 18 months after 3.46 you call 2.50 a flat performance! And you call a 2 min positive split 'easing back'. You'll be fine.

Running Fool

dublin runner wrote: »

DCM 2012: 3.46

First marathon after 6 months training. I began the year unfit and well, overweight. Really enjoyed the day, putting no time pressure on myself. I think people starting out simply put too much pressure on themselves to hit a certain time. Looking back on it two years later would I change a thing? Not a chance.

DCM 2013: 2.58

Got the bug and back for more. Possibly in better shape after some good training but cramp struck. Hit my target with time to spare. Delighted!

Rotterdam 2014: 2.50

A flat performance on a hot day. Possibly over-trained but still clung on for a decent time. Went through halfway in 1.24 but the effort was a bit high so sensibly backed off a bit. Traveling is something that takes a lot out off me. I think sometimes runners people don't appreciate this. I certainly didn't. Great weekend.

DCM 2014: ?

Tough enough course but it certainly won't be hot! Hoping it goes well. A healthy bit of pressure having the family and friends waiting at the end .

Wow - amazing. Specifically - what changed between 2012 and 2013 to make such a huge improvement? Apart from training more.

rom

Running Fool wrote: »

Wow - amazing. Specifically - what changed between 2012 and 2013 to make such a huge improvement? Apart from training more.

Doing the non training things rightvabd training correctly rather than just more.

For me I only improve when I have instruction on when to run and when to recover. I have been running with a plan normally since 2011. Each run needs a reason. You don't need to train more to improve. You do need to train smarter and educate yourself. I find this hard and always end up pushing too hard. I realize that I know very little about the sport. If you realize this and take advise on board from the correct sources then you will improve. There is nothing magic about it. However most people think that they know better as they did a Google search than the advice they are getting. I was one of those people that was on the novice thread and read it but it went in one ear and out the other. A little bit of knowledge is dangerous. Education and realizing that you are a mere student of the sport is how you will improve. I know of a situation where a sub 4 guy was talking and education someone else about the sport in the pub. Other guy didn't have the heart to tell him that he was a sub 2:20 guy. Being modest in your achievements so that you still realize that you have a lot to learn is what keeps you sharp. Being a good listener does help. Personally I went through this change as it came as a clear realization that I knew very very little when I ran 4:27. People were better years ago as everyone listened to each other. No internet to spread the wrong information so people didn't have to filter all the wrong info. Someone only told u something if it did work for them. Now we have too much information and everyone thinks they are an expert. I am first to say that I have lots to learn.

Running Fool

rom wrote: »

Doing the non training things rightvabd training correctly rather than just more.

For me I only improve when I have instruction on when to run and when to recover. I have been running with a plan normally since 2011. Each run needs a reason. You don't need to train more to improve. You do need to train smarter and educate yourself. I find this hard and always end up pushing too hard. I realize that I know very little about the sport. If you realize this and take advise on board from the correct sources then you will improve. There is nothing magic about it. However most people think that they know better as they did a Google search than the advice they are getting. I was one of those people that was on the novice thread and read it but it went in one ear and out the other. A little bit of knowledge is dangerous. Education and realizing that you are a mere student of the sport is how you will improve. I know of a situation where a sub 4 guy was talking and education someone else about the sport in the pub. Other guy didn't have the heart to tell him that he was a sub 2:20 guy. Being modest in your achievements so that you still realize that you have a lot to learn is what keeps you sharp. Being a good listener does help. Personally I went through this change as it came as a clear realization that I knew very very little when I ran 4:27. People were better years ago as everyone listened to each other. No internet to spread the wrong information so people didn't have to filter all the wrong info. Someone only told u something if it did work for them. Now we have too much information and everyone thinks they are an expert. I am first to say that I have lots to learn.

Did you start to train with a club or coach - or did you just learn from mistakes?

rom

Running Fool wrote: »

Did you start to train with a club or coach - or did you just learn from mistakes?

I started to train by myself and after a year I did my first half. Rushed into my first full a few months later and it was hell. With a 1:52 half I expected that I would have ran sub 4. From then on I have had guidance except between April this year and recently where I overtrained and under recovered. I had no plan post marathon and thought I could just keep going after a week or two break. Still learning lessons the hard way but Having someone who is in the game longer telling you should take a rest day or push harder at the right times is what you need. Consistency of training over time is all what is needed. Something I can find hard. From getting proper sleep to doing 3 weeks hard 1 one easy and repeat etc. Its all basic stuff but doing things like running 70 miles in the week you return from being sick or post race need to be avoided if you only average 40-50 miles a week. It is all the small non running things once you are training at the right paces for your ability. I now take my recovery drink and sleep for 45 mins post a long run. Its a constant cycle of stressing the body and recover. You only improve during recovery and not during the stress. So if you constantly stress then you won't improve and I was doing that for the last 6 months or so. Its a trap that you can easy fall into even if you were in it before.

I am far from an expert but it is annoying when advise from far better runners than myself is discounted as the OP knows best. The better runner is probably better due to knowledge of the sport and they might not always be right but they have a proven track record rather than the novice.

Having helped a few people with training in the past those who have blind faith in me usually do best. Those who constantly question everything are looking for excuses to give up. At the end of the day it can be as simple or as complex as you want it to be but when someone that is much much better than me gives me a word or two of advise I don't retort but I go away and think about it, give it a go and see if it works for me.

This mindset is not just for novice runners. There are one or two on here (no need to mention names) that believe that they know everything about the sport however I am yet to see their book or published papers as I would be interested in reading them. Some of these people are stagnated in their improvements as they don't have an open mind in how they can improve also.

Then there are those (I have been one) who give advise and have the best intensions but may be wrong in what they are recommending at times. Its very simple if you see some advise then research the user to see what ability of runner they are. If they are accomplished then give it more weight but still question it. It they are not so much then factor this in also.

Knowledge transfer in Kenya is not done through people reading boards.co.ke but respect and listening from those who have gone before. The problem is with the internet there is too much information and as a result too much noise. We have all read posts on carbing loading and drinking gallons of water and taking a gel every 30 mins.

amcgee

dublin runner wrote: »

DCM 2012: 3.46

First marathon after 6 months training. I began the year unfit and well, overweight. Really enjoyed the day, putting no time pressure on myself. I think people starting out simply put too much pressure on themselves to hit a certain time. Looking back on it two years later would I change a thing? Not a chance.

DCM 2013: 2.58

Got the bug and back for more. Possibly in better shape after some good training but cramp struck. Hit my target with time to spare. Delighted!

Rotterdam 2014: 2.50

A flat performance on a hot day. Possibly over-trained but still clung on for a decent time. Went through halfway in 1.24 but the effort was a bit high so sensibly backed off a bit. Traveling is something that takes a lot out off me. I think sometimes runners people don't appreciate this. I certainly didn't. Great weekend.

DCM 2014: ?

Tough enough course but it certainly won't be hot! Hoping it goes well. A healthy bit of pressure having the family and friends waiting at the end .

a flat performance, are you having a laugh, great improvement, good luck in Dublin. i will be a long way behind you . by the measures of your improvement..i suspect 2:45?

good luck and please dont come back after saying you have a flat performance and ran 2:43///