First Marathon Post D3 college career

lisathelady wrote:

Hello!

First time posting here! I am a 10k runner about to finish my college career.

Conference is coming up and I hope to improve on my 5k and 10k times.

A few weeks after, I will be running my first marathon. The course is fast and conditions should be near ideal. What pace should I run? I know I can finish the race, but I want a smart, but ambitious race plan. Thanks for your help!

Data to consider:

10k: 38:53

5k: 18:30

3k: 10:48

Recently did a 5 mile tempo at 6:15 pace and felt like I was holding back.

Average weekly mileage: 55-65 mpw

Longest run: 17 miles at 7:20 pace. Not a very hard effort.

Any advice is appreciated!

You should have a reasonable shot at 3 hours.

Ideal conditions and a fast course and a PB of 18:30 5k? At the time when I was running 18:30's and ran 26.2, I consistently hit 2:53ish on hard courses and in less than ideal conditions. You should be a lock for at least 2:53. Good luck!

Thank you, I will give an update afterwards! I'm excited! I think this might be the ideal race length for me. In college, no race was long enough! Nevertheless, I need to remind myself that the last few miles will likely be very humbling.

2:53 is...ambitious to say the least.

Any pacing strategy advice? I was thinking of running the first 3 miles at 7 minute pace and then dropping down from there.

Marathons can make you pay dearly if you blow it early. It's not unusual for a runner aiming for sub 3 to run the first half in 1:29, and blow up the second half to >1:45. Since this is your first, and your longest run is 17 miles, you should probably be ULTRA conservative in your goal. No doubt long term you'r capable of sub 2:55. But not yet. Shoot for 3:05, if you feel good at 20 miles race the final 10k and celebrate your first.

I have two thoughts on this.

1. don't do it. you aren't properly trained

2. if you do go through with it, it will be >3:10. Your 5k to 10k ratio is 2.1, which is pretty much a typical ratio expectation. If you take your 10k x 2.1 x 2.1 to get to 40k, that predicts 2:51.5 then add an additional 9.5 for the final 2.2k. That puts you at 3:01. That assumes you are equally prepared for the marathon as you were for the 10k. You very clearly are not. Additionally, it assumes you will have similar conditions as your 10k which was on a track with easy access to pacing monitoring, competition to follow, etc..

lisathelady wrote:

Hello!

First time posting here! I am a 10k runner about to finish my college career.

Conference is coming up and I hope to improve on my 5k and 10k times.

A few weeks after, I will be running my first marathon. The course is fast and conditions should be near ideal. What pace should I run? I know I can finish the race, but I want a smart, but ambitious race plan. Thanks for your help!

Data to consider:

10k: 38:53

5k: 18:30

3k: 10:48

Recently did a 5 mile tempo at 6:15 pace and felt like I was holding back.

Average weekly mileage: 55-65 mpw

Longest run: 17 miles at 7:20 pace. Not a very hard effort.

Any advice is appreciated!

It's your first marathon and you are a young runner. If you run smart I think you could run a 3:10.

I bet that if you try to run a 2:53, you will run 3:15 or worse.

Remember that there is no such thing as banking time... Start out at 7s for the first 10 miles or so, then start trying to bring it down to 6:45s to sneak under 3, if you feel good.

RunCogRun wrote:

I have two thoughts on this.

1. don't do it. you aren't properly trained

2. if you do go through with it, it will be >3:10. Your 5k to 10k ratio is 2.1, which is pretty much a typical ratio expectation. If you take your 10k x 2.1 x 2.1 to get to 40k, that predicts 2:51.5 then add an additional 9.5 for the final 2.2k. That puts you at 3:01. That assumes you are equally prepared for the marathon as you were for the 10k. You very clearly are not. Additionally, it assumes you will have similar conditions as your 10k which was on a track with easy access to pacing monitoring, competition to follow, etc..

This is the correct answer.

I will probably do this race plan, but I will see how I feel on race day.

That was my guess too. Starting at 2:53 pace is a recipe for disaster. 3:10 would be a safe goal. Maybe hit the half in 1:35ish and see how you feel at mile 18.

If you ran D3, I'd start with the half--aka baby--marathon.

male or female?

also, pics please to see your body type. we can judge how well you will transition to a marathon.

5 ' 4"

117 pounds

Female

22 years old

Stinky Cheese wrote:

That was my guess too. Starting at 2:53 pace is a recipe for disaster. 3:10 would be a safe goal. Maybe hit the half in 1:35ish and see how you feel at mile 18.

No guessing come race day. The marathon does not take kindly to waffling on your race plan. Be definitive and commit to your plan in the week leading up to the race. Execute your plan. Without any experience, attempting to wing it will likely end up putting a sour taste in your mouth.

With that said, 7:10 min pace (1:34 half) for the first 16-18 miles is reasonable. If you can pick it up from 18, have at it. But you will experience feelings of fatigue that, no matter how I describe it, you will not be able to comprehend until you feel it personally. Doesn't mean you won't be able to handle it, just go in conservative.

RunCogRun makes some solid points. 3:10 would be a great time to shoot for. And this is why.

You do not have time on your feet (No runs past 2:30 at all). Your feet and body have to adjust to the longer time on the roads.

If you do go ahead with the marathon I strongly suggest the following:

-Only a three day taper of mileage

8 miles- 6 miles and 3-4 miles the day before the race

No warm-up needed for your marathon. If you HAVE to warm-up 1 mile very easy plus dynamic stretch... Use the opening miles to EASE into the race. Definitely shoot for 1:35 for your half-marathon split (provided temps are in the 40-60 degree range otherwise adjust for warm weather).

If you feel good at the half be patient.. If you feel good at 18... you are almost half-way... still remain patient... Once you get to 20 miles and you still feel strong (depending on pacing) then you can pick up the pace the last 10K. What you do in the first 2-3 miles of the marathon will determine how you perform the last 10K.

As soon as track season is over increase your mileage 5-10 miles a week and start running 6-10 mile Marathon Pace runs (once a week) leading up to your race (this can be part of your long runs with warm-up and cool down). Run this exactly at 3:10 marathon pace. This will allow you to have a great race!

If you need any more info post an email and I can respond further. Have coached almost all of my marathoners to PRs in their races so talking from experience.

Have a great journey to the marathon, use Body Glide on your feet (practice using it) and respect the distance.

All the best!!

Thanks for the advice! I was going to warm up 10 minutes, but am now reconsidering. Maybe just 5 minutes. Begrudgingly, I will plan on running 7:00-7:15 for the first 10-15 miles and will avoid any drastic drops in pace. I use a Garmin forerunner 235 so I will be able to monitor my pace closely.

Some people don't warm up at all. This has its advantages in that the first mile or two is your warmup, and it prevents you from going out too fast.