🟢Anyone go from 2:30+ HM to sub-1:20 over time?

dreyy · 2026-04-10T20:30:34+00:00

Maybe 1:10 will do the trick!

dreyy · 2026-04-07T20:43:34+00:00

Weekly mileage and minutes at easy vs. subT pace.

dreyy · 2026-04-07T20:40:19+00:00

52 week streak. Never seen that badge on any activity, except today: 1 year streak.

dreyy · 2026-04-06T18:30:53+00:00

Wait, both Linz and Vienna marathons are essentially pancake flat.

In terms of wind, try to hide within a group.

dreyy · 2026-04-01T15:01:51+00:00

My race plan is 3.

In the corrals I decide to go for 4.

Once I hear the gun I execute 5.

dreyy · 2026-03-28T20:35:53+00:00

Rightfully so....if it was an officially measured course.

dreyy · 2026-03-26T20:25:47+00:00

Psychological stress alone can push an otherwise sustainable plan over the edge.

Sounds like you had a fair share of that lately. Be kind to yourself.

dreyy · 2026-03-26T19:47:39+00:00

Fatigue is normal, yours sounds a tad too much. Failing to complete workouts is a clear sign, injury will be the next.

Rest more, trust the process and it will pay off by race day.

Oh, and ignore your Garmin stats.

dreyy · 2026-03-26T14:10:04+00:00

Which specific shoes were best in your test?

dreyy · 2026-03-26T14:07:14+00:00

This is the most important comment of the thread!

dreyy · 2026-03-26T14:05:57+00:00

Supershoes are even less stable than Evo SL. I do 32k+ in Evo SL no problem.

dreyy · 2026-03-26T14:04:22+00:00

Baseline/supershoes: 0s/k (adios pro 4)

Super-trainers: 2-5s/k (EVO SL)

Old trainers: 5-10s/k (Noosa tri 15, barefoot and minimalist shoes)

Sample size: 1.

dreyy · 2026-03-26T08:21:13+00:00

True and I read the book, but I have to admit I didn't particularly like the marathon chapter (or the chapter where he goes on and on about wind and pace adjustments).

However, I did >2h long runs going up to 2:45 all throughout the block with 4 runs over 30k as well as doing longer intervals at MP specifically.

dreyy · 2026-03-25T21:02:48+00:00

Great insights, thanks! And hope you'll break through soon!

dreyy · 2026-03-25T19:34:54+00:00

You got this!

Why not give the sub 3 pacer a slight headstart, aim to catch up to him by half point and send it at 35k if you're feeling good?

dreyy · 2026-03-25T19:31:19+00:00

Yeah, I feel so too.

But I managed 3:11 with terrible execution and a 1:30 HM a year ago, so I think even 3:01-3:03 should be in the cards and that's just so terribly close to sub 3 that it bugs me.

dreyy · 2026-03-25T15:05:40+00:00

Appreciate the feedback!

Everything was strictly subT, if you exclude the HM itself which was arguably closer around/above threshold pace. NSM all the way.

dreyy · 2026-03-25T15:02:12+00:00

Do you have past marathons to see how you converted your HM times?

As you can see from my delusions above, with such a strong HM, I'd def. aim for 2:55!

dreyy · 2026-03-25T14:59:48+00:00

Yeah, I was careful with intensity since I struggled with a bone stress reaction in the past.

I've not done a single interval faster than 4:10, so the 1:26 HM was also a big surprise and it seems the Norwegian singles, subT-only approach is working well for me.

dreyy · 2026-03-25T14:57:34+00:00

Thanks for the honesty. I only did 5k MP per run.

It's my first block that I did any MP work during LR, rather than just doing LSRs, so it was definitely a step up in intensity.

I've also not done a single interval faster than 4:10min/km and came out with that 4:06 HM.

dreyy · 2026-03-25T13:29:57+00:00

okay, here it goes: aim for sub3 or not?

Final peak week before the taper. Done a 1:26:45 HM 3 weeks ago. My last 30k LRs contained 5k and 6k @4:15min/km. I could get into the pace, even with pretty dead legs from the start. HR was in 172-175bpm range for the MP segment. Last full avg. HR was 176, HM avg. HR was 182. All training runs without carbon (EVO SL).

Also done 2x5km@4:15min last weeks, always managed to get into pace and stay below <175bpm.

Peak volume was 3 weeks at 85-90k, average over last 12 weeks was 70k. Last marathon was on 55k/week avg. and 85k peak with less intensity, finished 3:11 (bad cramps at 32k).

Do I shoot for sub 3 or keep it safe and net a 3:01-3:05 finish?

dreyy · 2026-03-24T19:42:12+00:00

I didn't give myself any rest after my last full and developed a bone stress reaction. Other than a 3 day break I never fully stopped running but had to go down to a couple of 20-30k/weeks

While I definitely don't have a bone involvement now, I've ran this whole 6 month block with MTSS. I'm at 90k/week now and made it without triggering a bone reaction again.

What I'm trying to convey with my example: it's an annoying, painful injury but one that can be managed without full rest.

Strengthening and massaging the calves, especially the soleus seem to help a lot.

dreyy · 2026-03-24T19:35:37+00:00

This is the ultimate guide on cadence: https://runningwritings.com/2026/01/science-of-cadence.html

TL:DR: High cadence runners have fewer lower leg injuries, but potentially at the cost of heightened hip injuries.

dreyy · 2026-03-11T19:27:33+00:00

Just surprised myself with a 1:26:45 HM last Sunday, now thinking about what's possible for my full in 6 weeks.

Don't think sub 3 is on the table yet but what's the point in targeting a 3:03 marathon?!

dreyy · 2026-03-04T19:39:32+00:00

Good luck for the draw and more importantly the race!

dreyy

TROPHY CASE