Training advice- Am I running too slow? Help me BQ

What matters is your passion and reason as to why you want to BQ.

I wanted to BQ on my first attempt too - was aiming for a sub 3. My weekly mileage was 60-80 and long runs ranged from 14 - 16 miles. However, ITB and achilles tendinitis acted up and I could have finished the marathon at exactly 4:20 because I was so spiteful. I was minutes within that range.

Your reason needs to be strong.

Nowadays, I don't care about BQ'ing. It was torture running my first marathon that way. My reason for running is dead too...

Running is my passion, Boston is both my dream and my goal. I'm extremely goal-oriented and it gives me something to strive for. I certainly have the drive and the potential, I just need a couple of good training cycles to get me there.

Unicorn wrote:

Next week I start training for my 3rd marathon this fall. Using Pfitz 18/55. My weekly mileage right now is in the 35-40mpw range. ... Should I be using my goal pace of 8:15 based on my shorter races, which will get me a BQ, or should I have a goal pace of 8:30, more like what my half marathon time suggests?

You can have a goal of 8:15/mile, but training paces should be based on current fitness, not goal pace. Hopefully, you will be progressing towards that goal as you follow Pfitzinger's schedule.

Your current LT training pace can be estimated from your recent 10-mile race time. So, about 7:38/mile on Daniels' calculator. Your VO2max pace should be based on a recent 5K time, but you can use your 10K or 10-mile time, which both line up quite similarly on the calculator. That figures at about 7:04 per mile for VO2max training pace, or 7:13/mile if run at "5K pace."

"Marathon pace" for training purposes should be figured similarly. As you progress through the program, and your fitness improves, you can recalculate the paces.

Easy pace on recovery days, I think, can be as easy as you like. I forget exactly how Pfitzinger describes it in "Advanced Marathoning."

Good luck with the Pfitzinger plan. I like his schedules, and wrote a plan last year based on the 55/18 plan - converting it from seven-day weeks to a nine-day microcycle to allow more recovery time. Even so, it was very challenging, especially as I was injured before even starting it.

Eventually, I had to abandon the plan, and just hold onto fitness the best I could, substituting biking for recovery runs. I ran my planned marathon, but had to take three months off completely afterwards.

I am sure you will do better. Stay injury-free! Just increasing your mileage will pay huge dividends. Enjoy.

Regarding "marathon pace," you are right about your half marathon suggesting about 8:30/mile, but for current training, I think 8:40 would be better. That's because of your low total mileage up until now.

That is, when the plan calls for "x miles at MP," 8:40 would be fine for now. If you can handle that, then go a little faster the next time.

For me, the marathon-pace work was the hardest part of the Pfitzinger plan. And looking back, I realize that was largely because I was trying to run at GOAL pace rather than a pace more reflective of actual fitness at the time.

Also, go ahead and keep your easy days at 9+ pace. The schedules are challenging, and recovery is important.

Yes you are running way too slow.

Throw away the book, not individualized enough and outdated.

Switch to:

No running slower than 8'/mi ever.

A good amount of interval work with ~6:40/mi much of that as 400-600m reps...

Add in walking before worrying much about your running mileage.

If I were coaching you, the focus would be on getting you fitter, and avoiding the snail jogging.

You can break 3:40 on ~35miles/week running + 15mi walking/ week

From what I see, going after a 6' mile and 20' 5000 should proceed the marathon , not ludicrously slow runs. Unlikely you need many long runs.