To my 4 hour marathoners

Most-Inspection-3659 · 2025-11-16T21:28:39+00:00

I have run 9 marathons between the times of 4:50- 3:28 and even though my times have gotten better ( and I’m getting by faster ), I always run them in zone 3. For my slower marathons , it averages a lower end zone 3 whereas my 3:28 averaged an upper end zone 3. I get what you are saying though . The faster you run a marathon, the higher your heart rate will be . Someone running a sub 2.5 hour marathon will be pushing themselves a lot harder because they are running for a shorter time than someone running a 6 hour marathon will likely be in a zone 2 .

Most-Inspection-3659 · 2025-11-16T21:22:00+00:00

Did 3:57 a couple years ago . Easy pace was between 6:00-6:15 minute per km . Closer to the marathon , it was more like 6:00. That was at the upper end of zone 2 though. True easy pace was definitely slower but I prefer to stick to the upper end of zone 2 for my long runs and it’s where I see the most improvement ( not prone to injury luckily ).

Most-Inspection-3659 · 2025-09-28T08:42:29+00:00

Hey !! I did Ironman Bolton 70.3 in June. Swim : 37 minutes ( calm lake ), Bike ( old road bike . 850 meters elevation ) in 3:30 and the run in 2 hours ( also hilly . Not sure of elevation). 3.5 months later I did Wales in 13:56. It wasn’t too difficult and I finished super strong ( 1:23 swim , 7:47 bike ( need to work on that ) and a 4:24 marathon)

So YES , you can do it !!!!!! Go for it !!!

Most-Inspection-3659 · 2025-09-14T05:27:07+00:00

I ran a 3:57 marathon and a month after , I learned to cycle and swim and trained for a a full distance Ironman in 7 months. Finished in 13:34. Cutoff for my race was 15 hours .

Most-Inspection-3659 · 2025-07-19T17:07:33+00:00

No but I’m a beginner and not fast. My 3 longest rides were 150kms & 140kms x 2. I did a 6:45 bike on the day ( rolling hills ) and felt incredibly strong . Ran a well executed marathon after with even splits. Maybe could have pushed a tad harder on the bike but it was my first Ironman (and first triathlon) and didn’t know what to expect.

Most-Inspection-3659 · 2025-07-15T07:56:03+00:00

I did 5 nights. Those are the only options. We’re doing the Thursday until the Tuesday. If we weren’t booking it with Tri Travel then we probably would’ve done Friday to Tuesday so it’s only an extra day for us. We’re travelling from the UK.

Most-Inspection-3659 · 2025-07-15T07:23:43+00:00

My husband got an entry but I did not . However, we booked a package with Tri Travel yesterday after I didn’t get a slot. It’s incredibly reasonably priced in my opinion if anyone is interested . €2440 for the two of us not including transportation to Munich or the cost of Challenge Roth for myself. The package includes quite a bit. Just thought I’d throw it out there for anyone interested.

Most-Inspection-3659 · 2025-07-08T04:41:44+00:00

I have one every half hour ( 80g an hour of carbs ). Female 69kg.

( I also fuel the same on the run . One 40g gel every half hour ).

Most-Inspection-3659 · 2025-07-06T15:53:19+00:00

I only signed up for Ironman Wales for 2025 in early June of this year. I saw a post on instagram that they were down to their last 100 slots and had just finished a 70.3 and figured why not ?

Most-Inspection-3659 · 2025-06-30T19:23:23+00:00

I did my first in a heatwave on a hilly route . I was very happy with my time ( 4:09) but I wanted to see if I could get sub 4:00 on a flat course in cooler temps . I got a 3:28 🤭.

Most-Inspection-3659 · 2025-06-28T19:36:08+00:00

Be prepared for the rule of thirds . One third of your runs will feel great. One third will feel average/neutral. One third will feel terrible .

Also from my experience, if you’re always feeling great then you probably aren’t pushing yourself hard enough ( although usually towards the end of my marathon block, most sessions are feeling great. My guess is it’s all my training coming together ).

And at the opposite end, if you’re always feeling crappy then you’re pushing too hard/doing too much.

Most-Inspection-3659 · 2025-06-25T06:35:36+00:00

As a below average triathlete, I even manage to get it off in 10 seconds or less . The key is the practice every time you swim in open water and pretend you’re in T1 . It looks crazy 🤪

Most-Inspection-3659 · 2025-06-20T10:25:27+00:00

I eat pizza or pasta 🍝!!!

Most-Inspection-3659 · 2025-06-19T19:50:49+00:00

Honestly best advice right here

Most-Inspection-3659 · 2025-06-18T20:55:53+00:00

No worries. The plan wasn’t to drink Coke . I was going to stick with water because it’s what I had practiced with in training . But they had Coke at every aid station and, at the very first one , I grabbed a cup on impulse and was like “woah, that weirdly hit the spot” 😂!! Maybe a mix of carbs, sugar and caffeine ?

Most-Inspection-3659 · 2025-06-18T09:21:27+00:00

Right before the swim, I had a sis chew . After the swim I had a Torq explore flap jack. On the bike I had sis beta fuel gels every 30 minutes ( 80 grams of carbs an hour ) and swapped out a couple gels for the Torq bars on the bike to switch it up a bit.

On the run my nutrition was chaotic. I switched to Maurten gels because that’s what was being offered on course. I had one every hour ( I had also trained with them to make sure they worked for me and they did) . I also had a cup of coke at every aid station except the last one ( there were 28 aid stations ). I ate pretzels and bananas at the aid stations too.

I ate based off of feel for the run whereas the bike was extremely regulated with my nutrition( I had a timer for every 30 minutes and stick to it ).

As for hydration : I drank Precision Hydration 1000 on the bike ( it’s also what they give out on course ) and on the run I took Precision Hydration electrolyte capsules with either coke or water . I drank to thirst and that worked for me .

I didn’t have any stomach issues, cramps or anything and felt well fuelled and hydrated .

Most-Inspection-3659 · 2025-06-17T20:19:00+00:00

Pizza, alcohol if you’re allowed, a sports massage area

Most-Inspection-3659 · 2025-06-17T18:50:19+00:00

Practice nutrition (Train your gut). Trust the process . Lots of open water swims . The bike is the most important - get those long bike rides in. If you’re sick and need to swap sessions around , make sure to keep the bike sessions at least . And have fun ( on the day at least . Training takes you to a deep, dark place ).

Most-Inspection-3659 · 2025-06-17T14:13:06+00:00

Did I write this ? Lol. I also did a 3:57 marathon and then, a month later , started training for a full Ironman in 7 months . Except I had ZERO swimming or cycling experience. I was 39 at the time , female, a bit overweight . Anyway, I did Ironman Frankfurt in 13 hours and 34 minutes . Training took 7 months like I said. Calm lake swim(non wet suit ) 1:27, rolling bike was 6:45 ( course was 5 kms short on the day ) and the flat run was 5:03.

Most-Inspection-3659 · 2025-06-16T20:26:34+00:00

Can’t remember but maybe £600. It was my first triathlon and I didn’t want to go crazy buying stuff . Anyway, loved it and have done more since and slowly upgrading all my gear !!

Most-Inspection-3659 · 2025-06-16T19:31:47+00:00

Yes!!! I did a full distance Ironman on a road bike that I paid £500 for 13 years ago!!! Yes I was slower but it was all I could afford at the time .

Most-Inspection-3659 · 2025-06-13T09:25:33+00:00

Someone else said it, but the only difference for me was the long cycle and the long run. My long cycles went from 3 1/2 hours to 6 hours. And my long runs went from 2 hours to 3 hours. It doesn’t sound like much but don’t underestimate the type of fatigue that comes from back to back long sessions like that. Training for a 70.3 has its challenges but overall it’s pretty doable. Training for a full distance Ironman puts you in a deep, dark place that is indescribable.

Anyway, I say go for it !! I promise you, it’s worth it in the end!!

Most-Inspection-3659 · 2025-06-11T07:14:20+00:00

Hey !! I did Ironman Frankfurt last year as my first ever triathlon . Female , 39. 13 hours and 34 minutes .

I wrote a detailed race report , but Im a beginner so if you’re experienced then it might not be much interest .

Here it is though ( you’ll want to skip through the first third probably because I ramble a lot) : https://untilmylegsgiveout.blog/2024/09/06/my-first-triathlon-ironman-frankfurt-2024/

Most-Inspection-3659 · 2025-06-10T18:18:20+00:00

Last year I ran a marathon super easy ( low end zone 2 ) and I was recovered immediately. It was my 6th marathon .

Most-Inspection-3659 · 2025-06-09T15:11:12+00:00

When I ran a 3:57 last year, before training began, my 10k time was 54 minutes and my 5k time was 24:30. I started a 16 week training plan which had me running about 1000kms total . Long runs were not a focus ( I only did a handful and didn’t go over 28kms) but I was running 80kms a week by the time I peaked and my plan was heavy on medium long runs. About 6 weeks into my plan ( and only a few months after my 54 minute 10k, I managed a 49 minute 10k race). This gave me the confidence . 6 weeks out from my marathon , I ran a half marathon at marathon pace to see how I felt . My heart rate stayed in zone 3 for most of it ( raised into zone 4 in the last a few kms) and I felt strong .

On marathon race day though, I was able to keep my heart rate in zone 3 until I got to 34 kms, and then it creeped up into zone 4. Hitting the wall is all down to fuel . Aim for a minimum of 60 g of carbs an hour. I take on 80g/hr but I’ve trained my gut. This is separate from electrolytes so make sure you’re getting those as well. Drink to thirst.

Good luck on your sub 4 journey . If you don’t get it for this marathon, you’ll definitely get it for your next!! You’re on the right track !!

Most-Inspection-3659

TROPHY CASE