Finally able to run a Sub 3 Hour Marathon | Running the Boston Marathon 2020

Today's Extramilest podcast guest Duc Tran, (  / strava  ) trained to run the Boston Marathon 2020. His BIG GOAL at age 44 was to finally crack the big Sub 3 Hour mark after years of failing to accomplish this. 

When the race was postponed, he decided to continue training and try to run a solo sub 3 hour marathon. He lives in my home town of Irvine, CA so I joined him to document his journey.

#ironman #ductran #triathlon

FIND DUC TRAN HERE:
Strava -   / strava  
Duc’s 2:56:12 Marathon -   / strava  

YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: https://www.pbprogram.com/
► Strava -   / strava  
► Website - https://extramilest.com
► Podcast - https://extramilest.com/podcast/
► Instagram -   / florisgierman  

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LINKS AND TOOLS MENTIONED
Personal Best Program - https://www.pbprogram.com
Garmin Forerunner 945 (watch) - https://buy.garmin.com/en-US/US/p/621...
Garmin heart rate monitor (chest strap) - https://buy.garmin.com/en-US/US/c1466...
Hoka running shoes - https://www.hokaoneone.eu/en/ie/men-r...
Nike Next% shoes - https://www.nike.com/running/alphafly
MAF test - https://philmaffetone.com/maf-test/

SHOW NOTES
Floris congratulates Duc on his first sub-3 hour marathon in alignment with cancelled Boston, while
Duc compares the aftermath of this run to previous marathons. [5:15]
Duc shares his personal and athletic background, on juggling family commitments and training, along with the joy in having found a new training approach. [7:00]
Duc got super-strong as a Cross-fit athlete. However, injury was a constant danger due to the intensity and explosive nature of the training. [9:30]
Duc’s first half marathon: his friend had to carry him back to the car. [10:45]
Duc’s first full Ironman was in 2011 and this was his only triathlon race at that point! [11:35]
Ironman distances clarified for those unfamiliar with the event. Duc’s first full marathon was in his first Ironman! However, his first Ironman was his best, even though his preparation was in following a friend’s training schedule. [13:35]
Duc continued with the training volume and saw improvements from his first Ironman at 12hr 52mins, to around 11:50, to low 11’s and then 12:55 approx. This period was by no means injury-free though and Duc remarks that his Ironman in 2015 was one of his worst experiences and he ended up in the medical tent. Although demoralised, Duc came back in 2016 and performed well. [15:45]
Comparison in training between now and then is in having “never felt more energized and injury free.” Duc also reports an increased confidence, that confidence having been built the right way through more recent training. [18:05]
Details of Duc’s previous marathons, including in Ironman events [20:00]
With a focus on marathon training and interested in how fast he could go, Duc began zone heart rate training (comparison here between Garmin and MAF HR training zones). Duc qualifies for Boston and is piggy-backed home by a friend. Duc, in his own words, knows “how to suffer!” [21:15]
2018 Boston Marathon – tough race and adverse weather conditions, resulting in a trip to the medical tent. However, Duc was just happy to finish after running in 38 degree heat, in the rain! [23:05]
Although Duc had seen further improvement in his running, clearly measurable in marathon times, he was disappointed not to have cracked 3 hours by this point. He returned to Boston in 2019 and finished the race (with some cramp-based delays). [24:20]
In comparison to his recent sub-3 hour marathon, the difference in feeling is marked (even in comparison to a downhill marathon between Boston and the sub-3)! [26:35]
Duc on Discovering Floris’ work, MAF training and wanting to refocus for Boston. [28:15]
Duc’s first experiences of MAF training: redefining “junk miles”, mindset change and embracing the principle of MAF. [29:15]
Making practical changes, such as using a heart rate alarm and only focusing on time and heart rate. Duc points out the body can’t grow under stress and on listening to Extramilest podcast; Dr. Phil Maffetone and others [32:05]
Duc joins the Marathon PR Program. He notes running faster at the same effort after 3 months, the mind games involved in getting there and the need for patience. [34:15]
Floris on lowering the intensity but increasing the volume. When the body is ready, you can integrate speed work. [35:30]

READ ALL DETAILED SHOW NOTES HERE: https://extramilest.com/34