So i consider myself a decent runner, i have a 5k PR of 17:10 but i have never really piled on the distance. I am running my first marathon in december and i have a training plan that is steering towards a sub 3:10, however i am starting to think that this is not ambitious enough of a pace. Yesterday i ran 15 miles at a 6:51 pace and it didn't really even phase me. Anyone think i can hit a little closer to 3:00?
you should be able to break 3.
Yeah dude you have a good shot at sub 3. It's all about the long run though. Try and get in a couple 21 or 22 milers before you run it. Make sure you are hydrated and have a GU with you or somethin on a run that long as well.
But yeah 3:10 is 7:15 mile pace. I think you should aim for sub 3.
I am no distance running stud. In fact, I hated long runs in college, where I was an 800, 1500 & 400ih runner. When I graduated and left the cushy college system, running 300m repeats didn't appeal to me and I started running 8 mile runs consistently. I decided to run Chicago in 2006 and only trained for it by running 8-10 miles per day with a day off and a progressing long run on the weekends. Longest run was 21 miles before the marathon. My 185lbs ass ran 2:41. If you are doing your due diligence, running sub 3 will be easy. I told my friends after, that qualifying for Boston was the most anti-climatic moment of my life.
Seriously, 3:10 is a joke. I always thought it would be so hard, but you'll just get into a rhythm and wake up around mile 24 and fight the rest of the way home.
Don't shy away from some weights. Light weights, and focus on the last few miles. They suck.
Yes, well 2:41 may have been easy for you, but remember that 2:41 is a time that MOST runners will NEVER even sniff, let alone at 185 pounds.
Also, in your own words you were running ~70 to 90 mpw, something that most people cannot sustain.
Soooo before you go deaming something 'easy' remember that not everyone is as gifted a runner as you.
Actually, "in your own words" should be taken as:
8-10 miles a day. Day Off. And a long run, longest being 21, average being 15. Let's break out our financial calculators for this one:
Best case:
5 days at 10 miles= 50
Day off
1 day of 21 = 71 mpw.
Lower end:
5 days of 8 miles = 40 miles
day off
14 mile long run = 54 mpw
Average week:
5 days at 9 miles = 45 miles
day off
1 day at 15 = 60 mpw.
That isn't exactly crazy mileage. Refer to the crazies on the "Why should I run 100 mpw" thread. I had a full time job at the time with travel 75% of the time as well.
My friend, I can assure you, I have never touched 90 miles in one week. The highest I went was 80 in college getting ready for XC. I'm not a "gifted runner" either. I will make no statements to make anyone believe otherwise. I have numerous friends who were at the T&F Oly trials and the Marathon Oly trials. THEY are gifted runners. I'm just a big guy that can run 6 minute pace for a while.
I have run a couple 3:04s because of cramping and felt fine otherwise to go sub 3 or at least 3 flat. I was running 18:30 for 5k and 38:30-ish for 10k at the time.
If you have a weekly 20 plus miler and a weekly 15 miler at a decent pace, you should crack 2:45 to 2:50, as long as that 17:10 isn't an anomoly....like your 10k time relates and is low 35s...etc etc????
says you 17:10 5k is equivalent to about 2:45 marathon.
Of course that may be a bit fast if you are more inclined towards 5k, but it suggests 3:10 is a bit slow.
Ya, i run about a 36:00 10k. im also running about 55miles a week with my peak week at about 65, i have a busy schedule so this is about all i have time for...
aggie2012 wrote:
So i consider myself a decent runner, i have a 5k PR of 17:10 but i have never really piled on the distance. I am running my first marathon in december and i have a training plan that is steering towards a sub 3:10, however i am starting to think that this is not ambitious enough of a pace. Yesterday i ran 15 miles at a 6:51 pace and it didn't really even phase me. Anyone think i can hit a little closer to 3:00?
With your speed and with an average of about 50 mpw over at least 2 months before taper and a few runs above 18 miles you 'should' be able to crack three hours.
But, going through the half at a pace that feels as if you are jogging is key. Absolute freshness at the half if the pace is even slightly faster than it should be can evaporate on one sharp turn or one slow down for a water stop after 18 miles.
With no marathon experience, error on the side of caution.
If you go too slowly early on, what's so bad about being able to hammer then last 10k and finish with a nice time and feeling great?