race progression 1 month out from marathon

What's your current 10k time?

If you're gonna throw around the term "anywho", feel free to make it another 7 years!

That's it? All ya got sweetie? This place used to be savage. Disappointed.

kmaclam wrote:

If you're gonna throw around the term "anywho", feel free to make it another 7 years!

Anywho. I've been going through a lot of old threads on the 1/2 marathon race before the marathon and the tapering and what not.

I had planned on running the 1/2 all out, but many posts on the old threads say do MP, only go all out for the 1/2 if you're 5 weeks out. Really? I'm not sure my running the half 28 days out is going to kill my marathon.

But maybe if I do go all out, perhaps I should do the 3 week taper rather than the 2 week taper as I had planned?

This makes me more curious on the Jan 26 race date; should I run the 10k at 1/2MP or should I run the 3k all out as my last speed session.

stil_kannonier wrote:

My first marathon is Feb 3. Looking for a 2:59:59

Here's my race schedule up until then, which race do y'all think I should run for the Jan 26 date?

Jan. 5 - 1/2 Marathon XC (29 days out)

Jan.19 - 15k XC (15 days out)

Jan.26 - 10/5/3k road (8 days out)

Feb. 3 - Marathon (judgement)

I think I should run the 10k or 5lk but a piece of me thinks, since I'll be 8 days out, I should run the 3k as basically my last "speed" workout prior to the marathon. Thoughts?

Looking back at my training logs, the last time I ran sub-3, I raced a half marathon four weeks out, and a 5K one week out. That seemed to work very well. I would be reluctant to race an additional 15K two weeks before the marathon.

I wasn't following any particular plan at the time. From my logs, the last five weeks prior to marathon:

March 30 - April 6

5.0 miles @ 8:10/mi

21.0 miles; 2-16 @ 7:50/mi, 16-20 @ 7:13/mi

4.0 miles easy

14.0 miles w/12.0 @ 7:05/mi, closing 6:45. 6:16

2.0 miles w/6 strides

Off

2-mi wu; 5K @ 5:44/mi (17:48) solo win

WEEK TOTAL: 51.1 MILES

April 7-13

17.0 miles @ 8:03/mi

4.6 miles @ 7:48/mi

4.6 miles @ 7:48/mi w/10 strides

7.0 miles easy on HM course

Off

.5-mi wu; HM @ 6:19/mi (1:22:47)

Off

WEEK TOTAL: 46.8 MILES

April 14-20

9.0 miles @ 8:33/mi

5.0 miles @ 7:34/mi

20.0 miles @ 7:48

5.0 miles@ 9:16/mi

2.0 miles slowly

6.9 miles w/10 strides

Off

WEEK TOTAL: 47.9 MILES

April 21-27

3.5 miles w/ 1.8mi @ 5:55/mi

17.5 miles @ 8:23/mi

Off

9.0 miles @ 8:39/mi w/3x 1:30 @ 5k pace

2.0 miles w/ 1:30 @ 5K pace

2-mi wu; 5K @ 5:39/mi (17:32); 2-mi wd

5.0 miles @ 7:39/mi

WEEK TOTAL: 39.1 MILES

April 28 - May 4

7.0 miles @ 8:06/mi

4.6 miles easy

4.6 miles easy w/6 strides

4.6 miles easy

2.0 miles slowly

Marathon @ 6:43/mi (2:56:03 -1:28:30/1:27:33)

Off

WEEK TOTAL: 49.2 MILES

That half-marathon was all-out, although it included close to a full-minute potty break. Since you're following a Daniels schedule, how do your race options fit with the overall plan? He doesn't include much 5K pace work in the late stages of training, as I recall. I think the Pfitzinger plans suggest a 10K fairly close to marathon day, but I don't have either book with me at the moment.

Best wishes for your sub-3. I have the same goal for 2019.

Actually, that half-marathon was only THREE weeks before the marathon, I see.

Hmm. I like your logs, the training and mileage and pace are similar to where I am at. I think I will opt for the 5k 8 days out as you did; 3k may be too fast.

I was thinking I should should make the 15k my last "long run", where I wrmup 5m, race 15k @MP, cooldwn 5m.

stil_kannonier wrote:

I think I will opt for the 5k 8 days out as you did; 3k may be too fast.

I was thinking I should should make the 15k my last "long run", where I wrmup 5m, race 15k @MP, cooldwn 5m.

Sounds good. Would you be racing the 15K? 58:00 or so? 59:00? That's been my favorite distance in recent years. Not as crazy intense as 10K, and not as grueling as a half marathon. Have fun.

[/quote]

Sounds good. Would you be racing the 15K? 58:00 or so? 59:00? That's been my favorite distance in recent years. Not as crazy intense as 10K, and not as grueling as a half marathon. Have fun.[/quote]

I wish. If I was racing 15k this Saturday, I'd like to break 63. Perhaps by mid Jan. I'd be looking at 58/59. Yes, I'm aware I have my work cut out for me to break 3hrs for marathon by Feb3. Current 10k is 41:30. My pain tolerance is only thing going for me.