Marathon Improvers Thread.

You did very well.

My year went very well too.

Took my HM PB from 1:53:04 to 1:45:25 in Cork in June and to 1:43:05 In Waterford at the start of September.

After the Cork Half I decided to concentrate on Dublin and try and get sub 4. I had planned to do the Kerry Way Ultra Lite in September too but Keep the Main Thing the Main Thing is ingrained in me from Boards so I deferred that and gave Dublin my all and took my PB from 4:03:04 to 3:45:58.

I then took 1 min 3 seconds off my 5Km PB on November 20th going from 23:37 to 22:34. That was just on the back of marathon training and had hoped to take another few seconds off in the Togher 5Km on the 27th December but unlikely now as have a few niggles going on with my hip and achilles and now a head cold so the specific training I’d planned hasn’t happened. My body needs a rest.

Next years targets are to PB over all distances on the way to hopefully taking a substantial amount off my marathon PB again. I’m working hard on strength work again, will tighten up nutrition in January and get back to running properly then too hopefully. There’s a few 10 milers In February and March and my 10 mile PB is very soft. I’d love to know what I’m really capable of marathon wise. I’m registered for Dublin and don’t intend doing a marathon before September to really work on speed and base and Dublin isn’t the most ideal for the best PB but not sure if I should pick another. Plenty time to decide that.

Best of luck. I only went sub 4 this year but this thread is for everybody.

DCM was a disaster for most last year so don't be too hard on yourself.

I'm currently suffering from the flu that's going around or COVID, not sure which. Once it clears I'll get back out

There’s a Manchester Marathon thread set up here as well as a Sub 4 thread somewhere that has some very good advice.

Sub-4 thread is here: https://www.boards.ie/discussion/2057865918/the-sub-4-support-thread/p1

Although marathon performances tend to improve quite dramatically as you develop as a runner, achieving a big marathon goal, especially after running one that went wrong, is often about facing up to any weaknesses that might have been in your approach previously (e.g. training at unsustainable paces, lack of mileage, poor nutrition and hydration etc etc.). These are all things that the Improvers Thread and the Sub-4 thread can help with.

Good luck!

If you're looking for Sub 4 I'd have a look at the Graduates thread. The Grads plan would be perfect for you in my opinion. It's properly structured and will definitely improve you.

I am enjoying his stuff the last while.

Tempo would be considerably faster (although tempo is defined differently by different coaches).

Lydiard's base training incorporates lots of steady work. Most marathon plans do too I'd say. The Hansons long run is at steady pace, for example. But yeah, I'd say once or twice a week is plenty for steady work.

Advice is good and enjoying his videos but there seems to be a mismatch between his joggingroom sales pitch and then scaling off his paces.

His defn of steady pace is 20% slower than his marathon pace which might be reasonable at 5/6 mins per mile but he's a marathon pro. If my marathon pace is around 8min/mile for a 3:30 time, previously I'd have just described that as "steady" and be delighted to just hold that for marathon duration. 20% slower again seems to be well up into easy territory. I'm not sure how much easier he thinks my easy easy then needs to get - as I can feel form disappearing at 10+ min/mile.

Probably just means my MP should be faster to circle round to his pace scaling.

Hey folks, quick question.... hopefully...

Im running Donadea on the 12Feb and I'm doing Boston in April.

Has anyone got a good idea of a plan I can fit in for the 9 weeks between the two races ? Maybe keeping the volume up or with some sessions etc.

My last few plans have been Hal Higdon via the app, including my current 50km plan.

My last marathon (other than long training runs) was Dublin in October and I ran 3:48 in that. I'd like to do better in Boston if I could , buts it's not my priority.

Any and all advice is welcome.

Ahh haaa..you are right. Silly me, I had considered the taper for Boston in that 9 weeks but not the recovery for Donadea. Although I was in pretty good shape and well rested a week after Donadea last year.

Yeah, maybe just keep the volume up and not go crazy. Like you said, I won't really be able to make any real gains to my current time in such a short period.

Thank you. I appreciate the input.

I’ve been enjoying his videos, love the obvious passion he has for the sport.

Hoping to improve on my marathon time this year . I’m still on the sub 4 train - have did three marathons none of them pleasant .

Florence 2009 - 4:34 . Was on the tail end of a chest infection I couldn’t shake - retrospectively I think I was actually stressed by the whole thing as do wanted to get under 4:30. A Great course though for a pb - a giant downhill at start that you never go back up .

Berlin 2016 . 4:27 Overtrained for this one in effort as opposed to miles - did everything at top effort . Ended up walking for a lot of it and easy pace was silly hard . Diagnosed with a virus in my thyroid straight after . Berlin though would recommend - unreal atmosphere and vibes !

Dublin 2019: 4:05 loved the training felt very strong and fit . It didn’t come together on the day for whatever reason but gave me the confidence i can go under 4.

I'm just back running properly after a two year dossing period - hoping to do DCM .

Maybe we need to start a new sub 4 hour thread ?

Are you sure Amsterdam is sold out this early for an October marathon.

Yeah, I don't think it sold out last year so would be surprised.

Regarding Lisbon, it's a very hilly city so can't imagine it's the fastest course.