Ive run two marathons now and Im planning on running a third next fall (2009 becasue I have an ironman this fall) and would like to run a new PR of around 2:38. I would be happy with anything from 2:38-2:42 but ideally I would like to go under 2:40 by a good margin.
I ran in HS track and cc (4:36 1600, 9:53 3200, 16:50 5k) with no notable times but decent progression through the years (didnt break 6 in the mile until sophmore track). My first marathon was a 2:56 off of about 30 mpw with nothing specific and the second one was a 2:48 in May off of about 40 mpw following a Hal Higdeon plan. So I had some yasso reps, hills, tempos, and did one 20 miler for the second one. The most mileage ive ever put in consistently is a string of maybe 4 50-55 mile weeks during track senior year.
In the fall (2009 again) I plan on building up for the marathon with a 24 week schedule out of peter pfitzinger and scott douglas's "advanced marathoning". I want to follow the plan that peaks at 70 mpw and plan on building up to around 50-60 mpw for a month or so before the plan will start.
I was wondering if anyone has had success or experience with this training plan or if anyone has any tips or advice. Obviously starting the training I wont be in 2:38 shape so how do I run tempo runs, intervals, easy workouts etc. since the pace wont be right? Or do I just run to my ability knowing that it will eventually progress to the shape that I need to be in? Ive never really had success with higher mileage but I think this was due to running too fast for my recovery miles thus wearing myself down.
Sorry for being long winded but thats the sit. and any advice would be awesome because I really want to bust a good (in my mind) marathon out in the fall!