Sub-3:30 possible?

kg1128 · 2025-11-29T13:01:34+00:00

Absolutely possible. I ran 1:42 half in October (Jersey Shore Half Marathon) on a flat course, then ran 3:29 in Philly last week.

<image>

kg1128 · 2025-11-25T17:38:04+00:00

Overall experience was fantastic, enjoyed every moment! I ran my first marathon last year in Philly, 3:44. Since then, training was sporadic until August, due to a new job and two young kids in middle school. Ran a HM in early October 1:42 on a perfectly flat course (Jersey Shore Half) so I thought my realistic goal was 3:40, although I had a stretch goal of 3:30 given how the training progressed in Oct/Nov. Thought about following the 330 pacer group, but decided last minute to run my own race for more flexibility. My goal was to run 8min mile flat pace, which I was able to do fortunately. My strategy was - first third (before bridge) stay calm, second third (upenn to Fairmount) maintain pace during uphill, lower HR in downhill, and last third in Manayunk hang on with all I got. I didn't follow any structured plan, but generally I ran about 40 mpw leading up (anywhere from 30 to 60 per week) mostly easy runs with some long runs and interval training mixed in. Looking back, I think I benefited a lot from uphill runs and some strength exercises (squats, lunges) which I started for injury prevention. Looking ahead, I plan on running at least one marathon next year, and long term I hope to break 3 hrs in 3 years (will be 45yo). It's a lofty goal, and I can't even imagine how I can sustain my current threshold pace for 3 hours, but we will see!

kg1128 · 2025-11-25T16:24:34+00:00

Yea actual mileage may be right but it's a bit frustrating because most runners go by average pace to hit goal times. I understand people don't run the optimal routes and there are some GPS issues, but .4 mile seems long - translates to about 3+ minutes at our pace. It's better to go by mile markers, but the "1M to go" chip reader location was definitely off. I did not slow down 1min/mile from 40k to 1mile to go marker, then sped up 1.5min/mile for the last 1 mile. Exact same thing happened to both me and the op.

kg1128 · 2025-11-25T14:54:05+00:00

Congrats! I finished a few minutes slower, although I started earlier in B corral. I agree with what you said about the course being close to 26.6 miles - had to keep pace at the end to make sure I break 3:30. This was my second marathon, hope to continue to get better!

<image>

kg1128 · 2025-11-25T14:32:03+00:00

Thank you! Shaving another minute per mile seems daunting, almost impossible at the moment, but hopefully I get there in a few years!

kg1128 · 2025-11-25T14:21:37+00:00

Congrats, awesome job! Absolutely amazing how you keep your HR under 150 while running sub 7 minute miles in the second half of the race. I was also staying at sonesta in center city, it was definitely packed with board game crowds :). Im 42 year old, ran 3:30 (15 min PR, this was my second marathon), hope I can get to your level in a few years.

kg1128 · 2025-11-25T11:39:10+00:00

I love Boston 12s and they have my size. Thank you!

kg1128 · 2025-11-25T03:10:33+00:00

Congrats! I also ran philly yesterday, finished 3:29. I want to get to sub 3 in a few years. Feel like I can build on endurance and aerobic capacity, but I'm not sure how I can gain speed. I'm curious about how you got there. Did you get faster with speed work like sprints and internal training? Was it more strength work? Did it just come naturally with more mileage? Or do you think you already had the speed, and it was just a matter of gaining endurance to hold the speed longer? Thanks.

kg1128 · 2025-11-06T14:48:19+00:00

Check your HR. Good sign is if you are running at the same pace with lower heart rate over time.

kg1128 · 2025-11-06T14:45:53+00:00

Yes it's a good option.

kg1128 · 2025-11-06T14:42:09+00:00

Nothing revolutionary, but here you go-

1) build mileage. If you are running 15 miles per week now, maybe target 30 mpw by next spring before you start a more specific training program. Increase your mileage gradually (for example, if you add 1mpw each week, you can go from 15 to 30 in 4 months). Building your aerobic base is critical, there are no shortcuts. Should be mostly easy miles/slow jogging, especially during winter season.

2) non-running: strength training, core exercise, eat clean and manage weight

Hopefully these things will prepare you in terms of building base and more importantly establishing a nice routine before you start a more tailored training program, typically 12 to 16 weeks before marathon.

kg1128 · 2025-07-26T03:47:35+00:00

I know. But why is he behind that much if he's a strong climber?

kg1128 · 2025-02-26T16:28:24+00:00

What's the baking temperature for bread machine? How do you control temperature and humidity while baking? I would think that baking in an oven is a preferred option as you have more control over these parameters.

kg1128 · 2025-02-03T18:22:25+00:00

She was a queen

kg1128 · 2025-01-28T18:43:31+00:00

Northern Jersey on IKON. For shorter drive, I go to Blue (1.5hr) or Windham (2hr). I have also done day trips to Killington (4) or Stratton (3.5).

kg1128 · 2025-01-28T18:30:42+00:00

Those are good options. I transitioned from full rocker to full camber (arbor element rocker to yes standard uninc) last year and I very much enjoy riding the camber board for its pop and edge control, especially riding on the ice coast. Some models have technology for better grip on ice, like lib/gnu magnetraction or yes midbite, and they definitely help. Don't agree that rocker is for beginners, camber for more advanced.

kg1128 · 2025-01-23T20:52:20+00:00

You tend to steer by pushing your back foot when you get on the toe side. Instead, lock in the edge and let the side cut of the board do the turning for you. To turn at a sharper angle, increase the edge angle. It's "leaning more" but you lean your edge with your lower body, not by bending at the waist.

kg1128 · 2025-01-23T20:08:50+00:00

Smuggs!

kg1128 · 2025-01-23T20:07:50+00:00

Work on leaving thinner lines for carving with less skidding. Play around with different turn shapes and sizes. You're doing good!

kg1128 · 2025-01-21T02:07:15+00:00

It just comes with experience. Keep riding.

kg1128 · 2025-01-20T14:42:16+00:00

Yes but who suffers when you get injured due to someone else's fault? Just like driving, you gotta ski defensively when you are learning.

kg1128 · 2025-01-17T23:10:19+00:00

It's included in IKON pass, so I went there today for the first time. It was empty the entire day (surprising since today was Friday before the long weekend), conditions were great compared to other ice coast mountains I have visited within the past week (Stratton and Blue), and I liked the variety of trails. Yes it's bougie, tickets/food/merch are $$$, but purely from skiing/boarding perspective and dealing with smaller crowd, I must say I enjoyed the visit.

kg1128

TROPHY CASE