Marathon Improvers Thread.

El Caballo

Bib No.| Username | PB | Target | Actual
TBA | Wookiesleep |3:24:46|3:15:00|3:18:44
1371| Murph_D |3:28:28|3:19:59|3:22:11
TBA | Eric the Eagle |3:26:25|3:19:59|3:18:21
TBA | jaggiebunnet |3:32:39|3:24:59|
TBA | Charloda |3:13:04|3:09:59|
TBA | Henry42 |3:34:44|3:19:59|
TBA | boydkev |4:00:56|3:29:30|
10404|Unthought Known|4:16:44|3:44:59|3:41:41
1805| JohnDozer |3:59:xx|3:39:59|3:40:14
TBA | G1raff3 |3:30:30|3:24:59|
TBA|El Caballo|3:15.29|3:11.29|DNF
TBA|Johnny_Fontane|3:36:18|3:24:59|
2460|denis b|3:54:11|3:39:59|3:46:10
9558|diego_b|3:43:41|3:39:30|3:54:53
3868|hot buttered scones|3:21:45|3:09:59|3:09:13
4591|Wubble Wubble |3:49:01|3:29:59|DNF
4632|Classic21 |3:37:42|3:14:59|3:16:46|
TBA|Jakey Rolling |3:27:15|3:29:59|4:01:53
2855|Martyboy48 |3:18:00?|3:29:59|3:25:05
TBA|Bobby1984 |3:48:00|3:34:59|
TBA|Phoebas |3:58:44|3:39:59|3:37:54
TBA|Spirogyra|3:59:02|3:39:59|DNF
TBA|opus|2:53:40|3:08:00|
3364|TFBubendorfer|2:55:07|3:15:00|3:10:21
TBA|Fiftyplus|3:29:45|3:29:44|
TBA|Gillo|4:05:50|3:59:00|
3247|quickfeet|3:17:29|3:15:00|3:18:21
4514|davedanon|3:14:18|3:09:59|DNF
1250|rom|2:54:xx|2:49:00|DNF

opus

My friend & I fell back to plan B which was < 3:15 when it became clear that under 3:10 wasn't going to be possible so 3:14 & change in the end for me.

We got to play good samaritans beforehand when we gave a lift to two English women who'd been let down by some taxi company & were standing with their DCM bags by the side of the road. Not the sort of stress you want on the morning of a marathon.

davedanon

****, you too? How far did you get?

Henry42

Bib No.| Username | PB | Target | Actual
TBA | Wookiesleep |3:24:46|3:15:00|3:18:44
1371| Murph_D |3:28:28|3:19:59|3:22:11
TBA | Eric the Eagle |3:26:25|3:19:59|3:18:21
TBA | jaggiebunnet |3:32:39|3:24:59|
TBA | Charloda |3:13:04|3:09:59|
3270 | Henry42 |3:34:44|3:19:59|3:23:09
TBA | boydkev |4:00:56|3:29:30|
10404|Unthought Known|4:16:44|3:44:59|3:41:41
1805| JohnDozer |3:59:xx|3:39:59|3:40:14
TBA | G1raff3 |3:30:30|3:24:59|
TBA|El Caballo|3:15.29|3:11.29|DNF
TBA|Johnny_Fontane|3:36:18|3:24:59|
2460|denis b|3:54:11|3:39:59|3:46:10
9558|diego_b|3:43:41|3:39:30|3:54:53
3868|hot buttered scones|3:21:45|3:09:59|3:09:13
4591|Wubble Wubble |3:49:01|3:29:59|DNF
4632|Classic21 |3:37:42|3:14:59|3:16:46|
TBA|Jakey Rolling |3:27:15|3:29:59|4:01:53
2855|Martyboy48 |3:18:00?|3:29:59|3:25:05
TBA|Bobby1984 |3:48:00|3:34:59|
TBA|Phoebas |3:58:44|3:39:59|3:37:54
TBA|Spirogyra|3:59:02|3:39:59|DNF
TBA|opus|2:53:40|3:08:00|
3364|TFBubendorfer|2:55:07|3:15:00|3:10:21
TBA|Fiftyplus|3:29:45|3:29:44|
TBA|Gillo|4:05:50|3:59:00|
3247|quickfeet|3:17:29|3:15:00|3:18:21
4514|davedanon|3:14:18|3:09:59|DNF
1250|rom|2:54:xx|2:49:00|DNF


Added my time of 3:23:09 somewhat short of my target. I knew that was very agressive so I'm still pleased to have come close to it. I felt comfortable in the first half, started feeling the pain in the second and eventually slowed significantly after 34k. A familiar story to marathon runners!

El Caballo

davedanon wrote: »

****, you too? How far did you get?

11 miles when the 3:20 pacers passed me and feeling like I was at mile 22. Honestly have no answers as I went out almost a minute per mile slower than I ran for a half a few weeks ago and just had nothing. struggled from pretty much the first mile and never felt comfortable.

davedanon

I was bang on pace after 10 miles - even though the pacers were a good bit ahead - by 14 I was nearly at 9 minute mile pace and I knew the game was up. I couldn't face another 12 miles of torture.

Bobby1984

Bib No.| Username | PB | Target | Actual
TBA | Wookiesleep |3:24:46|3:15:00|3:18:44
1371| Murph_D |3:28:28|3:19:59|3:22:11
TBA | Eric the Eagle |3:26:25|3:19:59|3:18:21
TBA | jaggiebunnet |3:32:39|3:24:59|3:46:25
TBA | Charloda |3:13:04|3:09:59|
3270 | Henry42 |3:34:44|3:19:59|3:23:09
TBA | boydkev |4:00:56|3:29:30|3:31:35
10404|Unthought Known|4:16:44|3:44:59|3:41:41
1805| JohnDozer |3:59:xx|3:39:59|3:40:14
TBA | G1raff3 |3:30:30|3:24:59|
TBA|El Caballo|3:15.29|3:11.29|DNF
TBA|Johnny_Fontane|3:36:18|3:24:59|3:28:55
2460|denis b|3:54:11|3:39:59|3:46:10
9558|diego_b|3:43:41|3:39:30|3:54:53
3868|hot buttered scones|3:21:45|3:09:59|3:09:13
4591|Wubble Wubble |3:49:01|3:29:59|DNF
4632|Classic21 |3:37:42|3:14:59|3:16:46|
TBA|Jakey Rolling |3:27:15|3:29:59|4:01:53
2855|Martyboy48 |3:18:00?|3:29:59|3:25:05
TBA|Bobby1984 |3:48:00|3:34:59|3:35:57
TBA|Phoebas |3:58:44|3:39:59|3:37:54
TBA|Spirogyra|3:59:02|3:39:59|DNF
TBA|opus|2:53:40|3:08:00|
3364|TFBubendorfer|2:55:07|3:15:00|3:10:21
TBA|Fiftyplus|3:29:45|3:29:44|3:36:00
TBA|Gillo|4:05:50|3:59:00|
3247|quickfeet|3:17:29|3:15:00|3:18:21
4514|davedanon|3:14:18|3:09:59|DNF
1250|rom|2:54:xx|2:49:00|DNF


29 - people made predictions
4 - no result yet (14%)
5 - DNF (17%)
6 - beat their target (21%)
14 - didn't beat their target (48%)

Closest to target
Bib No.| Username | PB | Target | Actual | Difference
1805| JohnDozer |3:59:xx|3:39:59|3:40:14|00:00:15
3868|hot buttered scones|3:21:45|3:09:59|3:09:13|00:00:46
TBA|Bobby1984 |3:48:00|3:34:59|3:35:57|00:00:58

Jakey Rolling

El Caballo wrote:

Honestly have no answers as I went out almost a minute per mile slower than I ran for a half a few weeks ago and just had nothing. struggled from pretty much the first mile and never felt comfortable.

Ditto, thought I must have the start of an infection as HR was sky high at what is normally cruising pace. Still feeling fine today though.

G1raff3

Bib No.| Username | PB | Target | Actual
TBA | Wookiesleep |3:24:46|3:15:00|3:18:44
1371| Murph_D |3:28:28|3:19:59|3:22:11
TBA | Eric the Eagle |3:26:25|3:19:59|3:18:21
TBA | jaggiebunnet |3:32:39|3:24:59|
TBA | Charloda |3:13:04|3:09:59|
3270 | Henry42 |3:34:44|3:19:59|3:23:09
TBA | boydkev |4:00:56|3:29:30|
10404|Unthought Known|4:16:44|3:44:59|3:41:41
1805| JohnDozer |3:59:xx|3:39:59|3:40:14
4415 | G1raff3 |3:30:30|3:24:59|3:49:19
TBA|El Caballo|3:15.29|3:11.29|DNF
TBA|Johnny_Fontane|3:36:18|3:24:59|
2460|denis b|3:54:11|3:39:59|3:46:10
9558|diego_b|3:43:41|3:39:30|3:54:53
3868|hot buttered scones|3:21:45|3:09:59|3:09:13
4591|Wubble Wubble |3:49:01|3:29:59|DNF
4632|Classic21 |3:37:42|3:14:59|3:16:46|
TBA|Jakey Rolling |3:27:15|3:29:59|4:01:53
2855|Martyboy48 |3:18:00?|3:29:59|3:25:05
TBA|Bobby1984 |3:48:00|3:34:59|
TBA|Phoebas |3:58:44|3:39:59|3:37:54
TBA|Spirogyra|3:59:02|3:39:59|DNF
TBA|opus|2:53:40|3:08:00|
3364|TFBubendorfer|2:55:07|3:15:00|3:10:21
TBA|Fiftyplus|3:29:45|3:29:44|
TBA|Gillo|4:05:50|3:59:00|
3247|quickfeet|3:17:29|3:15:00|3:18:21
4514|davedanon|3:14:18|3:09:59|DNF
1250|rom|2:54:xx|2:49:00|DNF


Completely missed my target, all was going well until around 25k and the rest was a big struggle! Hoping for Berlin next September

zulutango

I've just signed up for Seville in February. Anyone else here planning it?

denis b

And just in case we ever take ourselves too seriously.....Humour

Van.Bosch

Jakey Rolling wrote: »

Ditto, thought I must have the start of an infection as HR was sky high at what is normally cruising pace. Still feeling fine today though.

Didn’t add my details but had the same issue, 28k and I was done. Managed to finish though with a Personal Worst of 4:48. The positive is walkingbthe last 10k meant the legs weren’t too fcked afterwards

ger664

zulutango wrote: »

I've just signed up for Seville in February. Anyone else here planning it?

See you there so.

Jakey Rolling

jaggiebunnet wrote:

Need to investigate these salt tablets and see if they would make a difference, can't be putting myself through all that training again just to not even be able to run it at the end.

I've started carrying SaltStick capsules, after they worked well for me during a warm 100k and Cork Marathon this summer. Took one at half way on Sunday and didn't have any cramping during the race. Perhaps if I'd had another I would have avoided the cramps after the finish too! They wash down easily with water and don't bother my stomach.

Got mine from TheEdge in Cork. S-Caps would be similar, magnesium appears to be a recommended ingredient.

jaggiebunnet

Jakey Rolling wrote: »

I've started carrying SaltStick capsules, after they worked well for me during a warm 100k and Cork Marathon this summer. Took one at half way on Sunday and didn't have any cramping during the race. Perhaps if I'd had another I would have avoided the cramps after the finish too! They wash down easily with water and don't bother my stomach.

Got mine from TheEdge in Cork. S-Caps would be similar, magnesium appears to be a recommended ingredient.

Thanks I picked some up there from the edge will give them a try during next long run.

MollsGap

Jakey Rolling wrote: »

I've started carrying SaltStick capsules, after they worked well for me during a warm 100k and Cork Marathon this summer. Took one at half way on Sunday and didn't have any cramping during the race. Perhaps if I'd had another I would have avoided the cramps after the finish too! They wash down easily with water and don't bother my stomach.

Got mine from TheEdge in Cork. S-Caps would be similar, magnesium appears to be a recommended ingredient.

Would these be any benefit for race distances from 10 mile to Half Marathon?

Itziger

MollsGap wrote: »

Jakey Rolling wrote: »

I've started carrying SaltStick capsules, after they worked well for me during a warm 100k and Cork Marathon this summer. Took one at half way on Sunday and didn't have any cramping during the race. Perhaps if I'd had another I would have avoided the cramps after the finish too! They wash down easily with water and don't bother my stomach.

Got mine from TheEdge in Cork. S-Caps would be similar, magnesium appears to be a recommended ingredient.

Would these be any benefit for race distances from 10 mile to Half Marathon?

Nope.

MollsGap

Itziger wrote: »

Nope.

From what distance should you take gels, salts or other to maintain performance (Even for mediocre runners like your truly)?
Thank you.

Enduro

MollsGap wrote: »

From what distance should you take gels, salts or other to maintain performance (Even for mediocre runners like your truly)?
Thank you.

you'll get plenty of contradictory advice on this. The best thing you can do is is to do your own research and remember that you're an experiment of n=1.

My own take.... Gels : if you suffer a bonk in a race they're a good recovery aid. Never apart from that.
Salt: multi day races in hot conditions, and even then proper food would be better.
Other: the occasional sweet treat to keep the brain happy in endurance ultras.

So for most people, just run and forget about all the marketing.

Nutrition and hydration strategies are just the icing on the cake after you put in the hard work of the hard hours of training. They are not a shortcut or magic bean formula to success.

Itziger

MollsGap wrote: »

Itziger wrote: »

Nope.

From what distance should you take gels, salts or other to maintain performance (Even for mediocre runners like your truly)?
Thank you.

Like just about everything else, it depends on the individual. Yes there is some research and that suggests you wouldn't need anything for the above distances unless you were running in 50 degrees Celsius. And also like everything else I feel it's more mental (placebo) than physical in these cases. I have taken a gel in a Half before as a sort of deal with the mind. A little treat with '8k to go and the hill to come' kind of thing. Did it help me go any quicker? Doubtful. But maybe it gave me something to think about and look forward to. It's so hard to prove anything as Enduro says. But physiologically you'd have to doubt any benefit for a run under 2 hours* , especially if you are well trained.


* 2 weeks in Enduro's case.

TFBubendorfer

Itziger wrote: »

Like just about everything else, it depends on the individual. Yes there is some research and that suggests you wouldn't need anything for the above distances unless you were running in 50 degrees Celsius. And also like everything else I feel it's more mental (placebo) than physical in these cases. I have taken a gel in a Half before as a sort of deal with the mind. A little treat with '8k to go and the hill to come' kind of thing. Did it help me go any quicker? Doubtful. But maybe it gave me something to think about and look forward to. It's so hard to prove anything as Enduro says. But physiologically you'd have to doubt any benefit for a run under 2 hours* , especially if you are well trained.


* 2 weeks in Enduro's case.

Yes, but even a purely psychological effect is still real. I have taken a gel with 3 miles to go in a 10 miler as well as a half marathon purely to give my mind a boost. Did it make me run any faster? Hard to say. It sure didn't make me any slower, and I had been looking forward to taking the gel from at least 2 miles out.

Salt tablets seem to help me with cramping. I have no scientific studies to back this up but I have definitely noticed it working. Again, it may well be a placebo effect but I'll take any effect that works in my favour!

boydkev

Now that dublin is a distant memory and the body held up before during and after. I am now looking for the next challange. I need something as i enjoyed the structured plan of training for something.
Was thinking of going for Rotterdam after one of the guys i run with mentioned it, i have heard it is a good one to do. The question is do i train to get under the 3.30 (DCM17 3:31:35) or do i push myself and go for the Sub 3.15. Do you think it would involve more training or just increase the paces etc of the plan i did for dublin (P&D 55)?

ger664

Train at what your body is capable off. Currently you are 3:30 for a marathon, its a big jump to 3:15 but not a huge leap. You might get there in this cycle. Start the the plan with paces at your current ability or slightly above (MP 7:50-8:00) and adjust those paces as the plan progress if your fitness improves.

MollsGap

Enduro wrote: »

you'll get plenty of contradictory advice on this. The best thing you can do is is to do your own research and remember that you're an experiment of n=1.

My own take.... Gels : if you suffer a bonk in a race they're a good recovery aid. Never apart from that.
Salt: multi day races in hot conditions, and even then proper food would be better.
Other: the occasional sweet treat to keep the brain happy in endurance ultras.

So for most people, just run and forget about all the marketing.

Nutrition and hydration strategies are just the icing on the cake after you put in the hard work of the hard hours of training. They are not a shortcut or magic bean formula to success.

Great simplified advice, thank you

The Black Oil

Looking at (assuming I don't get further dragged into committee stuff) possibly Connemara or Longford - both on the same weekend in April.

The former's website is fun.

A medal, a tee shirt, refreshments and a sense of complete euphoria/achievement/relief (delete as applicable). Post race refreshments will be provided in Peacockes Hotel.

OOnegative

Cologne next October to improve my 3.20.32 from Limerick in May. Currently building up to a ten week half marathon plan with an eye on 1.25 or so at the CPC Loop Den Haag in March. Not fully sure but might use a BAA plan for Cologne, we'll see it's a while down the road yet.

martyboy48

I'm currently looking into next years schedule. Fairly sure I'm happy to go with
a plan of Donadea50k, Limerick marathon, then DCM.
The reason for Donadea is to try and get my running consistently over the winter. Hope to meet a few boards crew at it as I didn't hang around the last time I ran it. My unsuccessful attempt of getting into Berlin pushed me towards Limerick. Limerick also gives me a few extra weeks to play with over the usual spring marathons.
Plan on taking a non running holiday after Limerick sometime before focus turns to DCM.

zulutango

I'm hoping to do Seville at the end of February, followed by Limerick on the May bank holiday weekend. Is a two month gap between marathons too little?

OOnegative

zulutango wrote: »

I'm hoping to do Seville at the end of February, followed by Limerick on the May bank holiday weekend. Is a two month gap between marathons too little?

Not really ideal, depends what your looking for out of Limerick? But plenty have PB'd twice in space of a few months. The race profile in Limerick is a little 'hillier' than Seville I'd imagine.

jaggiebunnet

jaggiebunnet wrote: »

Thanks I picked some up there from the edge will give them a try during next long run.

Just an update. I did the full in clonakilty yesterday using salt tablets. No cramp a couple of twinges at m24 and up the rest of the hills but no cramp. Not 100% convinced but I broke
3.30 for the first time on a hilly as feck course so it is good enough for me!