Sub 3hr Marathon Personal Challenge - Page 6

MalcolmX23 · 04-01-2012, 02:27 AM

Quote:

Originally Posted by PaperEmpire

Summit day on Aconcagua (the highest mountain outside of the Himalayas):

-the air is 40% as dense as sea level and your oxygen absorption efficiency is lower (Air density basically corresponds to the amount of oxygen in the air). Meaning you have to breath way more to perform simple tasks. Air is -15C with 30mph winds (air feels way colder at higher altitude as your body doesn't have the energy to heat itself as efficient).

-the wind is beating the crap out of your tent so you find it really hard to sleep even with medication. lots of people don't sleep at all.

-you feel run down as you lose your appetite at higher elevation and you have already been on the mountain for 12 days. Every meal you have to force down to the point of sickness.

-you are wearing pretty much everything you brought (feels quite restricting to your movements) at this point just to stay warm. If you stop moving your toes (your toes always feel on the verge of freezing solid summit day) in the early hours of the day you will get frostbite.

-you set out for a high intensity climb of 12 hours with a 20lb pack on your back while feeling sleep deprived and run down and with only 40% of the normal oxygen levels.

Every time i've done a trip like this there are always top tier marathon runners / ironman athletes in your group. I never get left behind by them and so far always out perform them on summit day. This makes me think my goal of sub 3 hr marathon is not a pipe dream.

I never said that, and i never said that climbing the Acongua is easy.
But you claimed that you can run with 180+bpm. And i don't think that any professional runner can do that. And i am pretty sure that is much much harder, to train one week with the top kenyan runners, than to climb this mountain.

So put in a nutshell, if you train smart and hard for a long time you can def. break the 3h threshold. But doing it now when you have 180+bpm at the designed marathon pace is just physiological impossible.

PaperEmpire · 04-01-2012, 02:54 AM

I need an top notch eating plan. Can someone knowledgeable please give me an eating plan?

Also, here is a music video of a local rapper who I once rented an apartment to. He upbeat raps about the city I live in: Thunder Bay.

http://www.youtube.com/watch?v=mrqg1oqfg_Y

PaperEmpire · 04-03-2012, 02:52 AM

Just did workout 2 of week 5 (75min run @ 160-165bpm HR). Felt strong and decided to measure the distance and determine my speed using google maps. Average speed was 7.344mph which is up from the 6.9mph last week. I didn't go over the 165bpm for the entire duration and felt like I had a lot left in me.

Dyenimator · 04-03-2012, 10:25 AM

Do you have the opportunity to run in any races in your area? Might be a good idea to take a break from the plan and also keep motivation through mini goals.

PaperEmpire · 04-05-2012, 04:14 AM

Quote:

Originally Posted by Dyenimator

Do you have the opportunity to run in any races in your area? Might be a good idea to take a break from the plan and also keep motivation through mini goals.

There is a 10k event in about 20days from now that I'll race.

Just did workout 4 of week 5 (75min run @ 160-165bpm HR). Average speed was 7.544mph which is up from the 6.9mph last week and the 7.344mph 2 days earlier. 6 weeks ago i ran 7.5mph for 90mins and my heart rate was 180bpm at 1hr. Basically i've dropped about ~17bpm while at 7.5mph over 6 weeks.

zoltan · 04-05-2012, 08:17 AM

OP, what's your max heart rate? Is that what you're using for your training goal heart rates?

Also, maybe you could use min/mile instead of mph. mph really confuses me in running usage and is (I think) less precise than min/mile.

PaperEmpire · 04-05-2012, 03:55 PM

Quote:

Originally Posted by zoltan

OP, what's your max heart rate? Is that what you're using for your training goal heart rates?

Also, maybe you could use min/mile instead of mph. mph really confuses me in running usage and is (I think) less precise than min/mile.

My max HR is 194. I estimated my max HR using the formula Max HR = 220 - (your age).
I'm usually running at 82.5%-85% (160-165bpm) of my Max HR for the majority of my runs. Running at 80%-82.5% (155-160bpm) Max HR on my long runs.

6.5mph = 9 min 14 sec / mile
7.0mph = 8 min 34 sec / mile
7.5mph = 8 min / mile
8.0mph = 7 min 30 sec / mile
8.733mph = 6 min 52 sec / mile (3hr marathon pace)

PaperEmpire · 04-07-2012, 03:52 AM

Done week 5/16. Week 5 consisted of:
-60min run at a HR of 160-165
-75min run at a HR of 160-165 (8min 10 sec/mile pace)
-60min run at a HR of 160-165
-75min run at a HR of 160-165 (7min 57 sec/mile pace)
-60min run at a HR of 160-165 (7min 44 sec /mile pace)
-120min run at a HR of 155-160 (8min 15sec /mile pace)
All running was done outside. I'm pretty sure I ran over 55 miles this week.

Dyenimator · 04-07-2012, 10:28 AM

How does 160-165 feel to you? Relaxed? Can you keep up a conversation?

PaperEmpire · 04-07-2012, 05:38 PM

Quote:

Originally Posted by Dyenimator

How does 160-165 feel to you? Relaxed? Can you keep up a conversation?

Yeah it feels good and time passes by fast. Often I'm not even really breathing hard whatsoever. I find I sometimes breath harder the first 15mins then my body adjusts and it then becomes really easy. I'm sure I could hold a conversation the entire run.

confirmedtroll · 04-07-2012, 07:14 PM

So you have 11 weeks of training left?

I followed a really good 2h45 /marathon plan last year, which consists of 10 weeks, with on average 5 trainings per week.

-2 "endurance" runs ( 75% of your max bpm)
-1 threshold training ( 85% of your max bpm)
-1 interval training ( 90/95% of your max bpm)
-1 Long run (with distance more or less increasing every week, 80% bpm).

By relaxing it a little bit, I guess you can have a nice 3h plan.

I can give you aditional details if you're interested.

Food-wise, I would say the most important meals of your day are the breakfast, and the meal that follows your training. You don't need any specific really, until like 1 week before the race. Just eat smart.

PaperEmpire · 04-08-2012, 02:21 AM

Yeah if you could post your running plan here I would be grateful.

Dyenimator · 04-08-2012, 09:46 PM

Quote:

Originally Posted by PaperEmpire

Yeah it feels good and time passes by fast. Often I'm not even really breathing hard whatsoever. I find I sometimes breath harder the first 15mins then my body adjusts and it then becomes really easy. I'm sure I could hold a conversation the entire run.

Yeah, despite what jogs has said, I think you're right on track to getting close to 3 hours. The people that can do that run their easy runs 7:30-7:45.

runner85 · 04-10-2012, 03:34 AM

Yeah, i agree you have a shot at 3 hours. 16 weeks can show a ton of improvement in amateur runners. You look like you're showing some improvement already and are starting to get to a reasonable volume to reach your goal. Once you start including some tougher threshold efforts and longer harder workouts you will get a better idea of what your capable of. Right now it looks like your on the right track by getting in some good mileage.

PaperEmpire · 04-14-2012, 09:39 PM

Done week 6/16. Week 6 consisted of:
-60min run (8min 13sec/mile pace **ran after going to all you can eat indian food buffet so i was really slow / sick**)
-75min run (8min 3 sec/mile pace)
-60min run (7min 45 sec /mile pace)
-75min run (8min/mile pace)
-60min run (7min 45 sec /mile pace)
-128min run (16 miles @ 8min/mile pace)
All running was done outside except for my long run. I did my long run on a treadmill because i don't have the means to carry enough water right now. I'll probably buy a camel back here pretty quick. Treadmill is harder then running outside imo. 7.5mph on a treadmill feels like 8mph outside. My legs feel great after the long run. Also i haven't used a HR monitor all week but i have a great feel for how hard i need to work to maintain a certain HR range.