I'm currently in full training for my first marathon in Ottawa Marathon on May 27th, and would be interested in getting people's views in the best way to use races over the next 7 weeks.
Currently entered I have a ten mile this weekend (T-7 weeks), and a (downhill) 10k on May 6th (T-3 weeks). Other potential races are a 1/2M (with M) on April 22nd (T-5), or a 1/2M (also with a M) on the 13th (T-2).
So far this year I've run a 8k at full pace (30.19), a very comfortable 30k with very negative splits (2.11), averaging just below M pace. And an absolute balls-up of a half marathon, when I started way too fast, had flown transatlantic the previous day, hadn't slept properly, had a few glasses of wine the night before.. yadda, yadda, yadda. (1.33).
As I see it, my priorities are: 1) to get a proper full-pace benchmark at a decent distance to fine tune my target marathon pace, and 2) to continue to get long M pace runs in.
So, how would people recommend using the potential races over the next few weeks? In particular... should I use this weekend's as a race, or a M pace practice? Which (if any) of the upcoming halves should I enter, and should I run them at race or M pace. Is it even worth entering one of the Marathons, and running them at M pace for say 18-20miles, then dropping out?
Current training program is about 50-60 miles a week (having risen from 40 at the beginning of this year), with a couple of 70+s planned. Typical week might be something like:
1 long, either 2.30-3 hours all easy, or maybe up to 2.15 with long M pace bits thrown in.
1 tempo/cruise interval session with between 40 and 60 mins @ T pace.
1 60-90 minute M pace session (although I've not done enough of these yet)
3 x 60 mins Easy.
I also plan to throw in the odd 6x3min Vo2 max session over the next few weeks.
Current training paces are:
E=8 mins/mile (would average 140 bpm HR over an hour)
T=6.25 mins/mile (would average about 170bpm over 30mins)
M=6.50 mins/mile (probably average about 160bpm over an hour)
Lactate Threashold (MLSS) is 175, max maybe somewhere just about 190.
Any thoughts/input much appreciated.