Training for 7:10 MP

You may not be ready to handle that pace yet. Find a 10k, 15k or half to race and judge fitness with the results from that.

Use Daniels' VDOT or McMillan's charts to estimate target pace.

Take this week as a down week then hit it hard again beginning of March and see how you feel. Try some shorter faster stuff.

For this weeks long run, go out for a 3 hr- 3:30 LR but don't even think about pace. Next week try 16-18 with at least some of it at MP. Then in 2 weeks you can try your 20-22 @ MP.

Also your focus is obviously your long run, so Do not stress so hard the workouts during the week. Maybe try just 1 workout between long runs. Something like 2 X 5 miles @ MP.

And as always if your racing boston after runs try to practice running hills. Mostly downhills obviously.

Thanks for the advice.

Even though I'm training now with 7:10 as my goal pace, mentally I'm preparing to hit my goal in the Fall. I know this is just a mind game but I don't want to put too much pressure on myself for Boston and through this rough winter.

Regarding racing...I'm a wuss in this department. I'm scared of racing. I never sign up for races except for my marathon. That being said, how do I accurately judge my marathon pace if I'm racing a half marathon on tired legs?

br0ski - I think your advice is solid. Feels right. I have a 22mi LR scheduled for this weekend and supposed to run 10 of it at MP. Part of me thinks that since this is a down week I should give it a shot, but you are probably right.

Tomorrow is 2x20 min and 1x10 min Fartlek. I might try to hold MP for that.

I've got hills covered. Ran a lot of hill repeats at the beginning of training and my long runs have been in a super hilly area.

What plan has you doing 20-22 at MP? That's too much. Even a hard long run should only be doing 10-12 @MP with the rest about a minute slower. There are plans where you run a 25-30k race with a good portion @ MP, but not the whole thing.

I'd focus on how you feel, back off for a week, come back and don't get too worried about pace. Keep the easy days easy, be smart on workout days, and don't force the MP. If it feels like a chore, back it down. Focus on finishing your easier long runs with 2-3 at goal MP or faster, that's where you'll know if your MP is too fast or just right.

Sorry I didn't mean the whole thing at MP. I just meant a couple weeks out should be her big long run of 20-22

Tdot wrote:

I have a 22mi LR scheduled for this weekend and supposed to run 10 of it at MP. Part of me thinks that since this is a down week I should give it a shot, but you are probably right.

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Give it a shot. If you feel awful during that then take another week down a bit. and don't do any of your long run at MP that week. Just stay relaxed and get the time in. Because Boston is soon you can really experiment with anything. Just trust that as you taper your legs will come back.

CoachJD wrote:

Focus on finishing your easier long runs with 2-3 at goal MP or faster, that's where you'll know if your MP is too fast or just right.

That is where I do great. I can hit the last few miles of a LR at MP better than I can run a few miles at MP on a workout day.

Four weeks ago I did my long run like this (and this was a hilly hilly route other than the miles done on a track):

2 mile warm up

4 mile tempo: 7:28, 6:52, 7:12, 7:30

6 mile easy

4 mile tempo (1st and 4th mile on track): 7:12, 7:09, 6:59, 6:39

2 mile cool down

Coach JD - was wondering what you thought of the above workout and paces....