4 Easy runs of 6-8 miles
6 secondary runs of 4-6 miles
Are these ran at the same pace?
4 Easy runs of 6-8 miles
6 secondary runs of 4-6 miles
Are these ran at the same pace?
I doubt it is possible to have that much consistency without drugs. In 2-3 years you will get sick, hurt, or just generally fatigued which will delay your progression inevitably. Don't be afraid to boost your mileage a little more rapidly.
It is tough to say what you are capable of. of course, you are going to build a great deal of stamina and strength from those workouts but I would recommend running less doubles. Your long run looks good with the few miles at MP. My best advice is learn how to run your long runs at an uncomfortable effort. I am not saying go anerobic but long runs are the bread and butter workouts. You will get many different viewpoints here but running long runs at a moderate effort, without going into an anerobic state but a controlled effort (i.e. 160BPM) will teach your body to handle the lactate acid build up that will occur in the marathon.
When I broke 2:20 I was 5:11 mile pace through the 20 mile mark and I can contribute that pace to long runs at altitude under 5:40 mile pace..now that being said. There are runners who will produce great results from doing their long runs slow but many of the worlds elite marathoners do not run their long runs at 7:30 mile pace, 'some' do but most don't.
Throwing a 4-5 miles in a long run at goal marathon race pace is good but 'once you are fully prepared to do so and after months of building base' I would recommend running some of your long runs at 10-15 seconds slower than your goal marathon race pace 'for the entire' distance in addition to other long runs at an easier effort with 4-8 miles at goal marathon race pace.
I cannot emphasis enough that long runs run at faster than a trot are crucial in building anaerobic capacity for the marathon and for producing a good marathon time 'along with' other workouts you mentioned. Running fast times will come with progressive efforts in training.
Talent alone is not an assurance you will run an elite time. There are many talented runners who rely on that who dont get the time. Keep a close eye on your iron levels, get your blood tested and ensure you are physiologically healthy. You lose a great deal of iron through foot strike and sweat. Dr. Vigil mentioned to me after I ran 2:19 to take what he calls an 'iron tonic'..comprised of a teaspoon of liquid iron in a glass of orange juice along with a 250mg tablet of vitamin C.
Hope this helps.
Nate Pennington
Nice post Nate.
Nate, what type of mileage did you hit during your marathon build up?
Thanks.
Lone Wolf-my highest week was 118 miles going into the 2007 CIM in December. I live and train at 6550ft which takes some adjustment doing weeks of over 110. I will be aiming for at the most 130 going into this years CIM when I am completely done with my army officer training in september.