I am training for my first marathon. I have raced several half marathons before and have achieved reasonable times sub 1.45 / 1.41.
I am aiming to complete the marathon in below 4 hours at worst case scenario, however I would like a time of 3.45.
My training however is taking a bashing due to the weather. Long runs on a Sunday are just horrible in torrential rain... I did attempt this week but only managed 8 Miles as I was soaked to the bone.
My question is , how many miles should I be able to comfortably run at this stage in my training without worrying I am not going to meet my time. Last week I did 15. I tried to pace 9mm, however easily ran it at 8.20mm (thats trying to go slow too). I average 8.02mm on a 10 mile run, and I am trying to incorporatesome speedwork and hills. But time restraints are killing me.
Thoughts please? How far are you running for your long runs if your doing the marathon? I aim 18 this weekend, 21 2 weeks after? I think I could so it, it just depends on the time.
What distance does your training programme say that you should be running at this point?
Well I am not really following a specific plan. I have taken bits from plans and made my own to fit around work / college / evening job!!!! I should have completed an 18 mile run the weekend but the weather made it impossible!
LOL - It wasn't that I didn't attempt. It rained all day, but I put on my coat and left home about 12. After 7 Miles I was soaked and my running tights were that wet they were just stuck to my legs. I then phoned for assistance - WHOOPS.
I am going to do the 18 this week without fail. If Saturday is ok I will just do it then, at least its out of the way.
Marathon is a completely different beast to the half, I'd personally say you're running way too fast on your long runs doing them at 8:20mm ....for a 3:45 marathon the pace is around 8:30! ,so you're effectively at faster than racing pace which will just wear you out.
You should be slower than 9mm, more like 9:30mm probably.
I don't wish to sound too harsh but best advice I can give - apart from agreeing with the good advice that you want to slow your long runs down a bit - is to man up and crack on with training whatever the weather is doing. Cold rain isn't particularly pleasurable but once you're wet, you're wet. It's perfectly OK to run in. Just make sure you layer up enough to get through the run, there's always a nice hot shower and a cuppa to come back to. The odd missed session won't do any harm but the long runs really are key.
Just noticed the above posts. I agree totally with the slowing down bit. I do leave the house with every intention to pace myself at 9mm but I just can't go that slow. I ran 18 comfortably yesterday, I averaged 8.11 mm. my last 3 miles I did try to pick the pace up because I felt comfortable doing so and ran them all in under 8mm. I do appreciate I am on a LSR but if im comfortable at that pace, which I am, should I really force myself to go slower. My slowest mile averaged at 8.32??? I am feeling a little more confident in the 4 hour mark now, so aslong as I keep my long runs up at the weekend I think I will be on track. Lovely day today, should have saved the run for today May pop up the hills with the dog.
Sophie - yes you need to slow down. The lsr is not about doing it as fast as you can but about training your body to go on and on. I'm aiming for sub 3:15 and have a HM pb of 1:32 (although hoping that will be broken in a few weeks time) and my 21m yesterday averaged 8:34. I know there are a lot of people who would still consider that to be too fast. My first marathon was 3:43 off a 1:45 half marathon then 3:41 off a 1:41 so I'd say 3:45 could be within your grasp but only if you make sure you build the endurance through long SLOW running!
As for the rain - just get out and do it. It might be pouring on marathon day and you'll need to run 26 miles in it.
Clearly you need to slow down the long run. And that's a lot easier than being told to speed it up!
Look at your half marathons...1hr 41 and 1hr 45 are 7.42-8.00 min miling.
So to do your Long runs at 8-8.20 is bonkers, unless something is missing in the info you've told us...like the halves being 10years ago, or you being completely out on target marathon time.
If those halves are recent you want to be STARTING at the 9:00 min mile pace for your easy zone....but able to go up to 10.00.
Agree with the above unless Sophie is doing a Furman-esque programme and only running 3 times a week. In those circumstances a lot of training is done close to race pace. I'm not advocating a Furman programme, btw (I know it wouldn't suit me and I'm not convinced it contains enough impact miles to ensure that you can finish strongly).
Sophie Booth wrote (see)
. I ran the long run yesterday, I was quite stiff all night
If you pitch your easy run at the right level, you won't get this.
Long term, in an ideal world I'd go for the below set up.
We'd use your most recent race to calculate your training pace zones, and all of the above sessions would fit in with that.
On top of that, some kind of progressive set up to the programme, and certain races to peak for along the way (clearly the 3:45 marathon being the biggie)
Clearly any increase in mileage or intensity would be gradually managed....
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