Second Marathon Attempt

your half marathon indicates you're ready for sub-3:00, and with the increased mileage i think that's doable, despite it being a big jump from 3:18. did you pace the 3:18 properly or was there a big positive split?

i would focus the next 4 weeks on getting 2 or 3 20-milers in, with goal pace running in the 6:40's in the 2nd half of those runs.

I have very similar times to yourself and ran 2:58 on 45 mpw.

I'd say as long as you get a few 20s in your training cycle you have a great shot of going under 3. Just go out in 1:30 for the first half and see what happens. Good luck

I think you need a tuneup race or two in the two months before a marathon.

Charlie Stache wrote:

your half marathon indicates you're ready for sub-3:00, and with the increased mileage i think that's doable, despite it being a big jump from 3:18. did you pace the 3:18 properly or was there a big positive split?

i would focus the next 4 weeks on getting 2 or 3 20-milers in, with goal pace running in the 6:40's in the 2nd half of those runs.

Yeah, I think you are right. Sub-3:00 sounds reasonable, but it is hard to get my mind around that given that it would be an 18+ minute PR.

The 3:18 was with a first half in 1:37 and second half in 1:41. Cramped up in the last 4 miles. Not optimal, but not awful for a first attempt on low mileage.

Thanks for the advice on the long runs. I'll definitely add some long runs with finishes at or above goal pace.

dubrunner wrote:

I have very similar times to yourself and ran 2:58 on 45 mpw.

I'd say as long as you get a few 20s in your training cycle you have a great shot of going under 3. Just go out in 1:30 for the first half and see what happens. Good luck

Awesome, glad to know it is a realistic goal. I think I'll do just that, stick to 6:52 pace and see where the day takes me.

cannotsay wrote:

I think you need a tuneup race or two in the two months before a marathon.

What is you reasoning for needing a tune up race? I figured my body was going to be pretty beat up by the training, so I'd let the training be my only focus for the last 2 months.

I thought about jumping in a 10K a month out, but wasn't sure exactly what the benefit would be.

What kind of long runs have you done? Were the long and slow or did you use long runs to practice marathon goal pace? If you have time, run 14 at 6:52 pace and see how you feel. With your times I would say you are easy sub 3 but low mileage might be a limiting factor depending on HOW you ran those miles.

Haji wrote:

What kind of long runs have you done? Were the long and slow or did you use long runs to practice marathon goal pace? If you have time, run 14 at 6:52 pace and see how you feel. With your times I would say you are easy sub 3 but low mileage might be a limiting factor depending on HOW you ran those miles.

I've been working off of a Hanson's type plan. My key workouts each week have been similar to the following so far:

1) 5 by 1 mile with 1/2 mile rest at 10K pace

2) 8 miles at goal marathon pace (6:52)

3) 13 miles on hilly trails at easy pace (7:30)

I'll build the intervals and marathon pace run up by a few miles in the next month. My long run will cap out at 17 and I plan on doing some with a faster finish at marathon pace.

We have similar times and training schedules, so I thought I'd comment. I ran 18:10 5k last summer, 1:25 half last spring and PRs of 38:38 10k and 3:11 marathon. I ran the marathon a few years ago with weak training (very little MP runs and about 35-40 miles per week. I haven't done a race this year, but I know I am a little faster and I run about 45-50 per week now. I just completed a MP run of 10 miles at 6:52...it was tough but not an all out type of effort of course. I am aiming for 3 hrs in May.

I too, think you can do it!

This past Fall I did a variation on the Hansons as well with mostly their MP and "Strength" workouts weekly. I kept long run close to their subscribed pace every other week more or less (but maxed out with a few faster second half 20s) and I ran 3:00:08 off of 1:25:39, 65:29 ten miler, and 40:25. I've improved a little since then with 64:05 and 38:57 and am shooting around 2:57 or 8. You should totally have this!

I am curious what others will say about your tune up question.

I've done a two halfs so far leading up to it and might do a ten K or half again as it's closer myself but question the purpose as you do too.

Good luck!

Wow, your times are very similar to mine!

Last year:

10k 39:45

Half: 1:27:30

Full: 3:18:30

This year:

10k 37:20

Half: 1:21:50

Full: ???

I was anaemic during my training last year (hg 4 lower than normal) and my 10k and HM were in spring, anaemia in Summer and Marathon in Autumn. This season has been going great, I am not running loads, but triathlon training and doing most of my easier aerobic stuff by cross training.

Basically you (we) have to go for 3h. A decent race from will get sub3, only messing it up will result in another >3h effort.

I always like when people post the results from the prediction/advice threads, so I thought I would actually report back.

Got a nice 60 degree overcast morning for the Vancouver USA Marathon a few weeks back. Ran with the 3 hour pace group until about 21 miles and still felt good-ish, so pushed the pace as much as I could.

Finishing time was 2:58:40, a 20 minute PR, BQ, and sub-3.

Takeways -- Higher mileage works, consistency works, and the Hanson method was effective for me (though I'll do longer long runs next time as my mileage continues to increase).

Dropping the Deuce wrote:

I always like when people post the results from the prediction/advice threads

^this

Well done. Congrats!

What was your bib number. US LRCers are going to want to check for on course race photos and timing mat splits, make sure you didn't pull a Rossi. Meantime, congrats!