Finally sub 3 hrs!

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oro
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Finally sub 3 hrs!

Post by oro » Sun Sep 26, 2010 2:52 pm

At last I managed to crack 3 hrs in the marathon!  :D

Raced today finishing in 2:58:20. Amazingly, I ran the two laps of 21,1km both at exactly 1:29:10. Previous PR was 3:06.

Thank you everyone for wise inputs. Naturally, especially thanks to Tinman for providing me the schedule that proved once again so successful. Now I will be forever thankful.  :)

My preparations had a serious setback yesterday, as I had to spend the whole day at the toilet. But three imodium before starts worked wonders. But I was really worried about my glycogen levels and state of hydration as I weighted less than I usually do raceday morning.

I opened conservatively, first km at 4:40 and then gradually getting faster. It was quite windy so there was quite some tactical issues whether to stick with a group, let go or go on in front. I trusted my feel for pace and heart rate monitor. The official pacekeeper for 3hrs ran far too fast early on: Midway theere was 40 following him, in the end he was alone, and I catched him with 500 meter to go.

I started training for this marathon in the spring of 2009. Back then I had been completely off running for two years and gained 16kg. But consistent running, week after week, base training and together with the schedule Tinamn provided me in 2007 for the final 8 week brought me back in shape.

Fastest running during training was CV-pace, except for a handful of shorter races during the last six months. Last 8 weeks 100-110kms weekly, with two big workouts each week, each consisting of 30km or slightly more with quality included.

Man, this feels great! :-)
Last edited by oro on Mon Sep 27, 2010 4:11 am, edited 1 time in total.

ap4305
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Re: Finally sub 3 hrs!

Post by ap4305 » Sun Sep 26, 2010 4:07 pm

Awesome!  You should be proud.  You set yourself up for success with careful preparation and a disciplined execution of your race plan. 

[quote="oro"]
I started training for this marathon in the spring of 2009.
[/quote]

A lot of us can learn from your lead...running a great marathon is a mulityear process, not just something we get around to during "marathon season."
Allan Phillips
Doctor of Physical Therapy
Tinman athlete since 2003
www.ventanapt.physio
IG: @thekettlebelldoc

Jeriod
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Re: Finally sub 3 hrs!

Post by Jeriod » Mon Sep 27, 2010 8:25 am

Fastest running during training was CV-pace, except for a handful of shorter races during the last six months. Last 8 weeks 100-110kms weekly, with two big workouts each week, each consisting of 30km or slightly more with quality included.

WOW! congrats, must feel great to finally hit sub 3!

One thing I don't get... did you run 30K or more twice a week? what were your days in between then?

JP

oro
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Re: Finally sub 3 hrs!

Post by oro » Mon Sep 27, 2010 8:42 am

Thanks!

30km twice a week, yes.

Easy days inbetween these Big Workouts were 5-10km at a slow pace, not more than one hour. Sometimes as slow as 6:00 pr km, but most often somewhere between 5:00 and 5:30 pr km. These days where easy easy days and the feeling was active recovery rather than load. These days where laughingly easy and slow really.

For example:
23. august: 32km including 10*1000m @ half marathon pace.
24. august: 10km slow =  60 minutes on trails.
25. august: 10km slow =  60 minutes on trails.
26. august: 30km incl. 4*2km @CV, break: 2min walk/jog.
27. august: 5km slow, 25 minutes
28. august: 10km slow =  60 minutes on trails.
29. august: 10km slow = 55 minutes on road.
30.august: 31km alternating 1km easy and 1km @marathon pace

and so on.

Regards,
Ø.

Tinman
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Re: Finally sub 3 hrs!

Post by Tinman » Mon Sep 27, 2010 9:00 pm

Oro (Oystein) -

Congratulations on a good marathon performance and a personal best time!!! I am happy for you!

Tinman
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Barney
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Re: Finally sub 3 hrs!

Post by Barney » Tue Sep 28, 2010 11:07 am

Congrats, I hope to post the same on 10/10/10!

BoilerTom90
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Re: Finally sub 3 hrs!

Post by BoilerTom90 » Tue Sep 28, 2010 11:29 am

[quote="Barney"]
Congrats, I hope to post the same on 10/10/10!
[/quote]

I presume you mean Chicago! I'll be there too, hoping for sub 3. Feeling pretty strong this year, but I know many things can happen on race day, and only one of those is good.

Do you know your bib number? Which start coral?

Barney
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Re: Finally sub 3 hrs!

Post by Barney » Tue Sep 28, 2010 11:44 am

Corral A, bib 1403 (I think).  How about you?
My plan is to go out at ~1:29:15 at the half and go from there.  My last Chicago netted only a :14 positive split, therefore I am not being overly aggressive.
Last edited by Barney on Wed Sep 29, 2010 2:03 pm, edited 1 time in total.

BoilerTom90
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Re: Finally sub 3 hrs!

Post by BoilerTom90 » Tue Sep 28, 2010 1:43 pm

[quote="Barney"]
Corral Al, bib 1403 (I think).  How about you?
My plan is to go out at ~1:29:15 at the half and go from there.  My last Chicago netted only a :14 positive split, therefore I am not being overly aggressive.
[/quote]

I'm bib #1537, also in corral A.

See you in the start corral!!

Tom

dwang_71

Re: Finally sub 3 hrs!

Post by dwang_71 » Wed Sep 29, 2010 12:08 am

I'm pulling for you both BoilerTom and Barney! I know you guys can do it. Congrats Oro! You guys are my inspiration. I still have till Dec. 5 to test my mettle and see if I can join the club. Until then back to the grinders. Looking for great race reports from you guys!

Wellpark

Re: Finally sub 3 hrs!

Post by Wellpark » Wed Sep 29, 2010 7:34 am

Congrats!

This is a very encouraging site where people set realsitic achievable goals! Not to say that it is easy, but the advice given helps to make these goals a reality!

Well done for all the hard wor, consistency and commitment an boost for us all.

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