Che out this chart to see the predicted times www.runningfoundation.com/Pace_Charts/RaceTimePredictorChart.html.htm or this article www.polar.com/blog/dreaming-of-a-sub-3-hour-marathon/ After doing the half marathon I looked around (also in fb groups) and it appeared that 1:26:00 or 1:26:30 was a benchmark to potentially go sub 3. After seeing that, I took courage. Also mentally I seriously thought, from the half marathon test, I could hold a 4:10 pace for three hours. I realized I would completely blow up at 4:05 pace, but 4:10 felt “easy”. Good luck if you give it a shot!
Ciao Patrick, che sfida pazzesca! Given the speed you've managed to acquire with your Z2 training, would be amazing to see you attempt a sub 4.5h 70.3!
Well done Patrick! thanks for the video. I'm planning to run a sub 3 in October in Bilbao, Spain. But I'm just recovering from an injury and building mileage. During the 3 months of no running while injured I've done a tone of gym work, swim and bike endurance training. Hopefully with enough volume and marathon specific training can get there. Only time will tell. (Albert)
Hey boss! Go for it The bike has kept your fitness up no problem - for the marathon, Run as many km as you can at race pace until it becomes “easy”. Then the only problem will be muscular fatigue the last 6-7 km haha
I would say definitely a 1%-3% decline in performance; caffeine is MASSIVE at reducing perceived exertion and increasing alertness/motivation and focus. I don’t like caffeine, but it is a powerful tool
As always, Patrick, congratulations on the result and the video. The results of the past 12 months are amazing. Since you’ve used them for quite a few races and kilometers, do you think the performance of the Alphafly has decreased compared to when they were new? I have the same shoes and I’ve noticed different sensations lately, but it might just be my psychological bias…
Hey Luca! Thanks 😃 Yes I have noticed they have changed and have less pop - so far I have done 4 marathons in them plus a couple of training sessions and for the next marathon I will change them out, I feel they are done
Spectacular performance, as always 👏 2 points: 1. In your experiment you did not include the race factor : joining an official marathon race with everything that comes with it (logistics, stress, adaptation, crowd effect etc...). This however does not diminish by an inch your grandiose sub 3h. 2. Can you give more details on the product you used to facilitate your sleep? Why did you decide to use? After all, you were going to do a "home made" performance, in your own familiar environment. Bravo again!
Hey Oliver! Thank you for the comment I think a race setting would make sub3 incredibly "easier" - crowd support, pacers, drafting, aid stations every certain km, adrenaline etc. I think the solo effort was much harder because of having zero pace reference points around me (this is why I will do a proper marathon soon, maybe even training a bit for it) For sleep I take ashwaganda, its a very basic supplement that works; Try and get a version which has only ashwaganda if you want to try it, as often it comes coupled with l-theanine that personally causes me to have mega vivid dreams and actually makes my sleep less; Have a great day!
@MrPhilsmithson it happens to me also when it is paired with l-theanine (very common in most sleep supplements. Once I started taking only ashwaganda (400mg) I never had any more problems, in my case it was the ltheanine causing the problem
@@PatrickDelorenzi i previously tried a brand called Goli which gave me crazy horrible dreams but couldn’t see Itheanine listed. Bought a different brand yesterday anyway and didn’t have any crazy dreams and slept really well! Thanks for your suggestion, Patrick.
Ciao Patrick! Grande risultato complimenti! Ho una domanda: come mai non hai optato per un negative split? molti lo consigliano e la maggior parte delle persone che sento mi suggerisce di iniziare piano per poi finire veloce. Tu hai fatto quasi il contrario direi. Come mai? esperienze passate? Grazie!
Ciao! Nella mia esperienza non è mai successo neanche una singola volta di fare un negative split in nulla, ne corsa ne bici, in particolare nella maratona (sia Ironman che non) il problema principale è la fatica muscolare proprio, che dopo un certo punto anche se ho ancora energia non mi permette proprio fisicamente di correre a un passo veloce; Sec me anche se avessi corso tutto a 4:15 fino al 32, poi aumentare a 4:10 sarebbe stato veramente difficile perché le gambe a quel punto sarebbero comunque state esplose proprio già solo per la distanza Questa comunque è solo la mia scelta data dall’esperienza passata, penso che il negative split sia un ottima tattica se pensi di riuscire a farlo. Sarebbe da provare in allenamento
Nice sub 3 Patrick! I tried something similar , I did majority of my miles and long runs on treadmill long slow zone 2. Then I went out run half marathon in training and I was able get 1 45 half in my training fastest I ever run 13 miles in training . I just got find way translate it over to full marathon as I always break dow after mile 18 and 19 and lose speed pace . Any tips on how I can translate my 750-8 min pace half to full marathon? Should I try tons zone 2 also? I notice treadmill has helped me get faster outside
Hey ST! What I would do to translate that speed is to train at that intensity until it becomes “easy”. This sounds simple but in reality is very hard, as in the beginning it will be very taxing on the body and mind; So training at target marathon intensity for as many minutes / hours during a week. This way that intensity will become progressively easier and eventually you will be able to sustain it; Next thing is muscular fatigue: a big problem that happens during the marathon is muscles really break down, get fatigued, get tight in the last kms. This though I don’t have a good solution for yet, I believe it’s mostly about training the body to do the distance at a high intensity more often. Zone 2 fits into all other session in the week. Here also the objective would be to do as much as possible in a week, on the bike, run etc etc Btw breaking down around that mileage is normal Good luck!
