50 mpw for the last 16 weeks
3 runs over 20 (last one 22.5m, very very hilly course w/ last 10 @6:02)
2 runs over 18
Has recently done 12x800m in 2:40 w/ 200m rest and 7x1600m in 5:30 w/ 400m rest
Consistent 8-10m tempo's at 6:00min pace every two weeks.
Predictions for a first Boston experience?
3:03 after an opening half of 1:25.
2:48:45
If you can pop off 6's like that you are a 2:40's guy. I say 2:44 or even faster IF you can run your first mile SLOWER than 6 minutes. iF it's your first check out the UTube video and other threads.
I'd say like 2:40 mid to highs
I'd say 2:40 ish, but beware that first 16 miles is sooooooooo easy to crank out harder than you really want too, those downhills can crunk those legs.
I have been running simmilarly (slightly higher MPW but also a little slower) and am aiming to break 240. Take it easy for the downhills, climb 16-21 pretty hard then fly the last few miles.
More info, I ran 33min for a fast, 10k that finished downhill last month and have run under 2:50 on 40mpw for the marathon.
6-minute pace will feel easy for you in a race, ESPECIALLY Boston. I say go out at this pace and just try to maintain. Even if you slow down on the uphill’s you still could be sub-2:40. Personally, I like to go a couple seconds faster per mile on a course with a hillier second half, but this is tricky with the downhill element of Boston. It is my first Boston as well, so I can't advise how big of a cushion you should build in the first half - just try to stray from going sub-5:50 early on, even though the adrenaline will want you to.
evenly paced I say 2:37-2:38 (6:00 pace). Resist the urge to hit 5:45's early on. Purposely go out two slow (by 10-15 seconds per mile for miles 1 and 2) then work into it hitting even 6:00's by mile 4 or 5 and hit 'em dead-on (adjust time for terrain) the rest of the way.
With a recent 33 min 10k under your belt and all those tempo runs you should feel real comfortable and easy at 6:00 per mile pace. Going out slow will help you conserve glycogen early on, which will be your limiting factor given your limit mileage.
Good luck.
Mandingo, what utube video are you referring to?
Mandingo wrote:
If you can pop off 6's like that you are a 2:40's guy. I say 2:44 or even faster IF you can run your first mile SLOWER than 6 minutes. iF it's your first check out the UTube video and other threads.
If your smart= 2:48:30
If you run the first 1/2 too hard= DNF
What you will likely run since I am assuming your not very smart since your posting on letsrun and it will be hot at noon-> 3:12:15 after dying on the way in.
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