You're asking the wrong question. The last 6 miles aren't where your race fell apart. You really need to know how to get to mile 20 ready to race. It's tricky being close to sub 3, because you get it in your head that you can just push a little harder early on to make up the difference. You can't. Progressing down to 2:54 pace is probably what did you in.
No he didn't. He went 90 seconds too fast between 10-30k, and then he lost 4 minutes between 30-40k.
If he runs at pace from 10-30k, he most certainly doesn't slow down by as much in the last 10k split. Maybe he doesn't quite get under the 3 hours, but he gives himself a much better chance.
If we follow your logic, why try to pace yourself at all? You might as well just sprint off at the start. After all, you're just going to end up with the result you deserve according to your fitness.
But I'm guessing you're not going to do that.
The marathon, more so than just about any other event, is about managing your effort, so that you spread it evenly across the distance. If your HR climbs into Vo2 Max territory - you will be forced to slow down. Not to mention all of the knock on effects that come with this e.g. the inability to adequately digest nutrition, biomechanical breakdown, gait inefficiencies, etc. Therefore, you want to avoid this for as long as possible.
P.S. with the example you give - Sure, you will slow down if the conditions become more challenging, but if you're fresher going into the challenging conditions, you won't slow down by as much.
From my experience you just lack mileage and marathon experience. 60-80 miles per week for the last eight weeks with long runs in the 15-20 mile range will give you the base. Then it's getting to that 20 mile point. My first marathon was 3:10, my second 3:06 (warm day, went out too fast, but my half pr was 1:15 by then). Number three, coming off of XC season was 2:42 which belies the 60-80 mpw theory.
Hi, looking for advise on what can help to build extra strength for the last 6 miles of a marathon.
Ran one yesterday and finished with 3:03:02. I was aiming for a sub 3 and on track till mile 22 where my legs just couldnt handle the pace anymore and felt really dizzy. Not sure if I was dehydrated possibly. Really cost me in them last 4 miles. I followed pfitz 12/70 plan. Posted the breakdown below. Looking for some advise on how to become stronger over that distance, it did feel comfortable upto 20 mile point at least then just started to decline. Thanks
10K 42:40 06:52
20K 41:57 06:45
30K 41:33 06:41
40K 46:07 07:25
Finish 03:03:02
Didn't bother reading the whole thread, so this has probably already been posted. Nonetheless, I'll say it again for emphasis:
YOU WENT OUT TOO FAST.
YOU WENT OUT TOO FAST.
YOU WENT OUT TOO FAST.
It doesn't matter what training plan you follow if you wreck the whole thing by going out too fast.
Almost everyone goes out too fast, and given that you've trained hard and are excited, it's hard to resist. Be disciplined and do it anyway. If you pace properly, you're going to look around in the early miles and see that you're surrounded by all these garbage runners that you KNOW you're better than, and every instinct inside you will scream at you to start passing them. Don't do it. Stick to your plan.
Those other runners are going to be roadkill in the last six miles while you're passing people like they're standing still (some will be!).
Hi, looking for advise on what can help to build extra strength for the last 6 miles of a marathon.
Ran one yesterday and finished with 3:03:02. I was aiming for a sub 3 and on track till mile 22 where my legs just couldnt handle the pace anymore and felt really dizzy. Not sure if I was dehydrated possibly. Really cost me in them last 4 miles. I followed pfitz 12/70 plan. Posted the breakdown below. Looking for some advise on how to become stronger over that distance, it did feel comfortable upto 20 mile point at least then just started to decline. Thanks
10K 42:40 06:52
20K 41:57 06:45
30K 41:33 06:41
40K 46:07 07:25
Finish 03:03:02
You trained and raced well. 3 hours is just number. You went for it and you were close. But it's just a number.
Those numbers above tell me and anyone who knows marathon running how strong you are and how well you trained and raced.
Hi, looking for advise on what can help to build extra strength for the last 6 miles of a marathon.
Ran one yesterday and finished with 3:03:02. I was aiming for a sub 3 and on track till mile 22 where my legs just couldnt handle the pace anymore and felt really dizzy. Not sure if I was dehydrated possibly. Really cost me in them last 4 miles. I followed pfitz 12/70 plan. Posted the breakdown below. Looking for some advise on how to become stronger over that distance, it did feel comfortable upto 20 mile point at least then just started to decline. Thanks
10K 42:40 06:52
20K 41:57 06:45
30K 41:33 06:41
40K 46:07 07:25
Finish 03:03:02
Didn't bother reading the whole thread, so this has probably already been posted. Nonetheless, I'll say it again for emphasis:
YOU WENT OUT TOO FAST.
YOU WENT OUT TOO FAST.
YOU WENT OUT TOO FAST.
It doesn't matter what training plan you follow if you wreck the whole thing by going out too fast.
Almost everyone goes out too fast, and given that you've trained hard and are excited, it's hard to resist. Be disciplined and do it anyway. If you pace properly, you're going to look around in the early miles and see that you're surrounded by all these garbage runners that you KNOW you're better than, and every instinct inside you will scream at you to start passing them. Don't do it. Stick to your plan.
Those other runners are going to be roadkill in the last six miles while you're passing people like they're standing still (some will be!).
True, but he went for the magic sub 3. He didn't know it was impossible.