Marathon Pacing Advice

FYI....Never train for a marathon and only run 16 miles. If you ran a 16 miler at 7:09 pace and didn't have much left in the tank then use Chicago as a 26.2 mile training run.

That's priceless. You are doing Hanson's, but without the tempo and strength? Then you aren't actually doing Hanson's.

What have you done that would indicate 3:05? Any 1:26-1:27ish half marathons?

you aren't going to hit 3:05. You'll get your best time by running conservatively until 20 and then if you have anything left in the bank, running a big negative split for the last 6.2 . I mean go out at a pace that seems way too slow and only drop to a pace that seems only a little too slow. I suggest this because of your limited mileage in training. The later miles are going to kill you.

HMArunner wrote:

FYI....Never train for a marathon and only run 16 miles. If you ran a 16 miler at 7:09 pace and didn't have much left in the tank then use Chicago as a 26.2 mile training run.

Ya. Ya. In fact the marathon is made up of 2 EQUAL halves: the first 20 miles and the last 10K. Good luck, my friend.

My advise is to go out at 7:15's based on your 16 miler, and try to hang on. Luckily, you have plenty of time to qualify for Boston 2018 so use Chicago as a learning opportunity.

Thanks. Yeah I have no idea what the heck I'm doing. I thought Hanson's plan made sense, but again without doing the workouts 16 mile long runs are probably not enough. What is the ideal weekly mileage for the marathon?

you trolling bro?

look, it's probably unlikely that you will hit the 3:05. (although we don't know the weather conditions for your 16 miler etc)but why not go out and run 3:05 pace for as long as possible? If you really fall apart then just drop out. Or try to hang on, whatever.

Josh P56 wrote:

Thanks. Yeah I have no idea what the heck I'm doing. I thought Hanson's plan made sense, but again without doing the workouts 16 mile long runs are probably not enough. What is the ideal weekly mileage for the marathon?

The SOS workouts are essential for the Hansons plans. I did the same thing in a build up for a BQ (skipped hard workouts) and failed miserably on race day. Maintain your mileage and start again after you've scored a BQ equivalent at a shorter distance that predicts for a BQ at 26.2.

16 miles isn't a long run.

I'm not sure what today's approach is, but thirty years ago we (mid-pack runners) would do at least six 20 mile runs. We ran them every weekend with a two week taper. Our weekly mileage (again, we were 'well below' elite) was between 60-80 miles.

If I had it to do over, I'd probably only run three 20 milers a month and taper for three weeks. I'd stick with 60-70 mile weeks.

For a little perspective, our goals (my training group) was sub 2:50 for some, sub 3:00 for others.

How long have you been doing 55-60 per week? Personally, I think you can do it. MP on a hilly course for that long is solid.

You aren't doing Hansons, but there's a different path to the marathon. 55-60 miles per week though. Enough for 3:05 for most runners.

Go for it and be confident.

7:09/mile for 16 miles on a hilly route isn't bad at all. Did you take any nutrition along the way?

If your goal is to qualify for Boston, then I definitely think you should shoot for your time. Be aware that you'll probably need to be at least 3:02 or maybe 3:03 in order to actually get into Boston. The cutoff was around 2.5 minutes UNDER qualifying time in order to actually get into the race last year if I remember correctly.

So, what have you got to lose by going for it?

I say go for it. Maybe your long run was "only" 16 miles, but it was also at MP, and on a hillier route. I would do some easy workouts between now and the marathon just to stay sharp, but you still need to taper. Cramming is not going to help you now. The hay is already in the barn.

As for pacing, my advice is to run with the 3:05 pace group. My buddy Dave Z(real tall guy with dark hair and beard) is pacing that group. He'll run super even splits. Get behind some people who you can draft off of, turn your brain off, and relax. It will be so much easier running in a pace group with people you can draft off of, than running 16 at MP solo. Eat around 4 gels starting around 10-13 miles, and drink Gatorade for sodium and calories. You know you can do 16 at that pace, and the pace group and race day adrenaline will get you farther than that. You might be able to tough it out to the end. I think you're capable, assuming decent conditions.

I just realized that 3:05 is 7:03 pace per mile, so a bit faster than the 7:09 you ran for 16 miles. Six seconds a mile isn't a small amount, so maybe the 3:05 pace group might be a touch fast for you. Maybe start with the 3:10 pace group and see how that feels at the half.

any point in trying to run 20 miles this weekend at a slower pace just so I have one long run under my belt? I don't want to end up walking...

20 miles this weekend is not a good idea. You've got two weeks to go and that would really be new ground in terms of training.

Josh P56 wrote:

any point in trying to run 20 miles this weekend at a slower pace just so I have one long run under my belt? I don't want to end up walking...

Go for a scheduled 16 mile run at a slow slow pace and see how you feel, if you feel good go for the 20 miler.

You've been running 55-60 a week with no workouts and just a 16 mile long run? What have you been doing the rest of the week? Your training is a cliche hobby jogger recipe to crash and burn.

Advisor to trolls wrote:

You've been running 55-60 a week with no workouts and just a 16 mile long run? What have you been doing the rest of the week? Your training is a cliche hobby jogger recipe to crash and burn.

He said he's doing Hansons. Even if he's had to skip a few of them, he's done plenty of workouts, and that's no hobby jogger plan. A 16 mile long run is plenty in that context.