@michaelsleap9240 Thanks for watching and glad you enjoyed it. And yep, always stuff to learn - half the fun for me. I’m looking forward to the next build too :-) Bunbury will be my next one - what about you?
@ sounds great - you still have a lot of improvement to come! I’ve decided to focus on half marathons and 10km races next year so my main races will likely be Ballarat half and the half at Melbourne Marathon. I’ll try and do a few fast 10km races too
Jimmy! I started my journey for sub 3hr almost at the same time as you, and it’s been so inspiring to watch these videos and get your thoughts and approaches to training. I just ran my big marathon (Amsterdam Marathon) 2 weeks after yours and landed on 3:10 too. Keep up the videos, it’s super motivating to train next to you!
@daviddaniels9461 Thanks for the encouragement - much appreciated! Congrats on your 3:10 in Amsterdam - great effort. Glad to hear you've been enjoying the videos and thanks for following along. Hopefully we can both break 2:30 one day :-)
I don't think you ran too much. But maybe you didn't dial it back enough every 4 week to let your body absorb the load. A way to get the mileage up with less fatigue is running two times a day. One of them being recovery-ish. But you probably know that. How did you calculate the 3-5 pct. increase in efficency from drafting?
@@Nyelands Efficiency increase was measured using the Stryd foot pod. It has a metric called ‘Air Power’ which measures the extra power needed to overcome air resistance. When running in a pack mine sat at 1% but when running solo it hovered between 4% - 6% which is what I get in training too.
@@Nyelands It's not quite as straight forward as that - lots of nerdy variables at play. But in my case, a difference of 1 Watt translates to about 1 sec/km at my marathon pace. At Perth marathon, I averaged 314W for the first 5.8km for an average pace of 4'17 /km with 1% air power. Once I broke away from the pack, air power was 4% and I averaged 317W for 5.8km but pace was only 4'20 /km. Huge difference. I had to expend more energy (317W vs 314W) and still ran 3 sec/km slower. There was slightly more elevation gain in that second split (27m vs. 19m) which no doubt slowed things down a bit, but you can still see that it makes a very large difference. Hope that helps!
Great review. Every marathon block/race teaches us something that can help us improve. Looking forward to your next mara build up!
@michaelsleap9240
Thanks for watching and glad you enjoyed it. And yep, always stuff to learn - half the fun for me. I’m looking forward to the next build too :-) Bunbury will be my next one - what about you?
@ sounds great - you still have a lot of improvement to come! I’ve decided to focus on half marathons and 10km races next year so my main races will likely be Ballarat half and the half at Melbourne Marathon. I’ll try and do a few fast 10km races too
@ nice - would love to do Melbourne one day…
Jimmy!
I started my journey for sub 3hr almost at the same time as you, and it’s been so inspiring to watch these videos and get your thoughts and approaches to training. I just ran my big marathon (Amsterdam Marathon) 2 weeks after yours and landed on 3:10 too. Keep up the videos, it’s super motivating to train next to you!
@daviddaniels9461 Thanks for the encouragement - much appreciated! Congrats on your 3:10 in Amsterdam - great effort. Glad to hear you've been enjoying the videos and thanks for following along. Hopefully we can both break 2:30 one day :-)
I don't think you ran too much. But maybe you didn't dial it back enough every 4 week to let your body absorb the load. A way to get the mileage up with less fatigue is running two times a day. One of them being recovery-ish. But you probably know that. How did you calculate the 3-5 pct. increase in efficency from drafting?
@@Nyelands Efficiency increase was measured using the Stryd foot pod. It has a metric called ‘Air Power’ which measures the extra power needed to overcome air resistance. When running in a pack mine sat at 1% but when running solo it hovered between 4% - 6% which is what I get in training too.
@@jimmyrunsoz So this means you can deduct 3-5 pct. from your time when running in a pack?
@@Nyelands It's not quite as straight forward as that - lots of nerdy variables at play. But in my case, a difference of 1 Watt translates to about 1 sec/km at my marathon pace. At Perth marathon, I averaged 314W for the first 5.8km for an average pace of 4'17 /km with 1% air power. Once I broke away from the pack, air power was 4% and I averaged 317W for 5.8km but pace was only 4'20 /km. Huge difference. I had to expend more energy (317W vs 314W) and still ran 3 sec/km slower. There was slightly more elevation gain in that second split (27m vs. 19m) which no doubt slowed things down a bit, but you can still see that it makes a very large difference. Hope that helps!