I am in the long miles weeks of a marathon plan-marathon mid May
This will be my first marathon-hoping for 3:30 ish
My long training run yesterday was scheduled for 22 miles.
I am having problems with the pacing of my long runs-keep runing them to fast so I have decided I will stop constantly looking at the garmin and just run at a comfortble pace.
Yesterday i did this with the occasional check at the garmin I knew it was to fast but it feel ok-ish, I slightly miscalculated my route and got back home at 23.3 miles in 3:03 was very tempted to continue for the 2.9 miles which would have made it a my first marathon run (longest before this 20 miles) and how i felt I am sure it would have been just sub 3:30.
I have over trained in the past to long/to fast/ to much and suffered with injury so really trying to stick to my plan this time, so i eneded the run at 23.3.
Now I am going over and over it should I have keept going got a sub 3:30 in the bag eventhough it my have hindered next weeks quality sessions??
I did this in training - ended up running a decent enough (for me) 26.2 training run and guess what... my race never lived up to the training run. You are definitely running all your long runs way too fast. You will be overtrained come race day. I have done it twice for my last two marathons, I ran a 20 miler faster than I did my actual marathon. Nothing to gain. You do need to do some marathon pace miles in your runs but the first half at least, should feel very very easy to you.
Where did your 3:30 come from? Sounds like you're capable of a lot faster. (But you should still slow down your long runs.)
I dont run many events/races so my HM pb (1:40) is a couple of years old I have ran a time trial HM in training in 1:34 a month or so ago.
10k pb is 41:20
So the 3:30 is estimate from the HM PB.
I am 42 so dont expect to get faster year on year.
I guess my own goal was a sub 3:30 marathon and just worked a training plan around that, the next milestone sub 3:00 marathon I expect is out of my league.
Not sure now on which is best course of action-slow down on lsr or adjust race day pace.
Just to add I have not found the training for this plan (runners world 3:30) all that difficult the pace of intervals for instance last one suggested 7:20 mile and half with 1/4 mile jog repeat 3*2, i did 6:50 rather than 7:20.
also slowing down past 8:30 feels strange and uncomfortable-does it start to feel comfortable after practice??
no millsy it said 20 this week-I always have to push things-hence past injury record-trying to be good this time-hence not running 26 yesterday
Running eye, your logic and pacing is all over the place.
If you can just go and knock out 90% of a 3:30 marathon in training, how can that possibly be a valid target for your actual race?
You'll either have wiped yourself out doing that, or more likely, your actual target should be something like 3:15-3.20
Sounds like 3:20 might be a more realistic target. In the mean time I think you need a slight change of mind-set regarding training paces and the purpose of different sessions. When you do a long run, you're not just doing the first 80-90% of "the marathon", you're building an endurance base which allows you to target getting "marathon fit" during the rest of your training, which includes medium-long runs with sections at target pace. Run the long runs too quick and you will be too tired to run the marathon pace runs effectively. So try to get into the habit of running at 8:30/m or slower, and save 7:30 pace for mid-week efforts, building to maybe 12-13 miles. You could also mix these up with shorter tempo runs (4-5 miles) at 7:00/m or so, which would be about 10 mile - HM pace, and will help make marathon pace (whatever that might be!) feel easier.
Do you have the pace per lap field showing on your watch? Then you can tell before the end of the mile whether it's too fast. Only needs the odd glance towards the beginning of each mile.
You could also offer to pace at your nearest parkrun if you have one. Nothing like knowing others are relying on you to force yourself to get it right.
Rod, I never quite understand people who ask how can they run slower.
Just run slower!
The difficulty is running faster!
More practically, put a week's schedule together that has 2 hard sessions at the right paces, and you'll soon find you need to reduce the pace of the other runs or you'll be utterly mashed, or the quality sessions will not be as effective,
Yep, I never have any problem running slower. Actually, it's preferable. (yes, I'm bored...)
not surprised with your fella neglecting you being away so much
Yep, he's fecked off to do some snowboarding now with his dad and brothers...
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