Preparation + Consistency = Results
Breaking 3:30 in the Marathon on my 2nd attempt
“If you have been consistent and diligent and have put in the work, you will see the outcome even if it is not right away” — Betty Irabor
Feeling cocky after running 3:38 last October in the Chicago Marathon, I made my 2023 NYC Marathon goal to break 3:30.
With NYC less than a month after Chicago I thought I could roll into NYC and break 3:30 — That lasted 1 hour and 50 minutes into the 2023 NYC Marathon before everything fell apart.
Going into London I wanted to ensure that what happened in NYC did not happen again.
Preparation
For London, I worked with my coach Kara / Rerouted to put a 12-week plan together to ensure I could run faster (more speed work) and longer (increased weekly mileage) than I did for Chi/NYC in the fall.
Starting Jan 23rd I committed to 2 speed workouts (Track & Tempo), 3 easy runs, and 1 Long Run plus 1 Strength workout for the next 12 weeks!
Consistency
Week 1 was 35 miles and we scaled up to a peak week of 56-miles a week with 8 weeks over 50 miles for a total of 79 of 91 days (87% of days).
Most weeks consisted of
Monday Quality Session / Tempo
Tuesday Easy
Wednesday Track with Tracksmith
Thursday Easy
Friday Easy with Pitch and Run
Saturday Long Run with Tracksmith
Sunday rest
Results
3:27:23! Over 11-minute Personal Record from Chicago and Sub 3:30!
Pre Race Planning
In the 72 hours leading into the race, we focused on making sure to keep my legs moving with shakeout runs, relaxing in the spa at the hotel, and keeping my legs elevated and sleeping by making sure I was in bed 10 hours before my alarm. Finally, I made sure to eat/drink plenty of carbs.
Raceday Consistency
Mile 1 & 2 Warmup — Here my focus was on starting smoothly and getting through the initial crowd, I already had to pee and likely should have before I got into the corral. Solid first 2 miles 7:45 and 7:47 — HR 155
Mile 3 & 4 — Send it as you have a long downhill and collect some time — 7:19 and 7:33 — HR 160
Mile 5 & 6 — Settle into a pace I can maintain, shoot for sub 8 min — 7:57 and 7:55 — HR 173
Mile 7 — Pee break, lost 30 seconds in the porta poddy — 8:34 — HR 166
Mile 8 — Sped up to make up for the pee break 7:47 — HR 175
Mile 9 to 12 — Dial it back in to sub 8–7:58, 7:52, 7:52, 7:54 HR 177–179
Mile 13 / Halfway — You just ran a great 1/2 Marathon at 1:44:06 let’s try to maintain and break 3:30–8:03 HR 177
Mile 14–20 — Settle in, eat your gels, turn on music when you need it, and keep hitting your times 7:47, 7:53, 8:04, 7:57, 8:01, 8:04, 8:02 HR 178–180
Mile 21 — You got this! (tears of joy) start pushing and pick up the pace 7:46 HR 175
Mile 22–24 Looking for Kayla on the right side! there she is! I stopped for hug and quick kiss before pushing through to the last few miles 7:42 7:56 8:07 HR 181
Mile 26 and .2 — Send it, every second is time towards your PR, you did the work to get here, let's see what you have left 7:27 / 7:14 HR 182
What’s next?
Who knows, maybe a BQ (Boston Qualifying time) or Sub 3?
I’m focused on enjoying running with Pitch and Run, Tracksmith, and finishing my 3 remaining Major Stars (Berlin, Tokyo, and Boston).
