Have run 2:16 can I run sub 2:12

Take a look at the 2:16 and below marathoners and you will see that this is a troll. Show me which 2:16 marathoner doesn't already have a respected coach?

2:05

Mizkzlle wrote:

I run 1:05:20 for the half and 29:10 for 10 km, nothing that quick.

OK. Your 1:05:20 is similar to a 2:17:10 and your 29:10 is similar to a 2:16:07, right in line with your marathon PB. That data is all very consistent and shows that you are running your marathon about as well as your 10-K.

You didn't provide your age, but if you're still south of 30 there is plenty of time to improve. Since the next Olympic Trials is at least four years away, the next 12 months would be an excellent time to work on improving your 10-K speed. Knock that 10-K down by 30 seconds, and you could be looking at a 3+ minute improvement in your marathon time.

Respectfully,

David Monti, Race Results Weekly

Mizkzlle:

Running 120~140MPW doesn't reveal much at all. You might even be running too much. If you haven't had a coach who could overlook your training AND your progression, you may consider getting one. What you have provided doesn't speak even half of your story; how you ran other 3 marathons, how you prepared for them, etc. If you're a smooth runner already, working on your form may not get you too far. But if you're flip-flopping all over the place, you may want to consider working on running economy. Have you been constantly running 120~140 throughout your career and you can reel good solid pace out of those; then you may want to consider going even further. If you've been plodding those mileages, you may want to consider doing more effort work and even cut back the mileage.

You need to have a long term plan; if you ran your 2:16 off just "regular" training schedule, you may be able to knock a few minutes off just by tweaking the schedule. If you peaked for it; then you need to go back to basics and start building up again. Like Dave Monti said, you have 4 years before the next Olympic Trial. You should sit down, hopefully with a coach, and map out your plan. Understand your strengths and weaknesses and capitalize your strengths and develop weaknesses. That's what training is all about--evaluation of training.

Good luck.

Thanks Nobby, I ran that 2:16 off of some alright training, but not consistant, the 2:16 was a pleasant surprise for me with the way the build up went.

I do well off 100 mpw and have run as much as 160 and I agree that more was not adding much to my training. I am strong as the races get longer but my speed is the thing I lack in.

Thanks for the suggestions.

Mizkzlle:

There! You actually seem to have all the answers you need. If 2:16 was a pleasant surprise to you, then something must have gone right. You need to figure that out. Yet, if your training wasn't consistant, I'd believe there's room for improvement. If the speed is the thing you lack, you need to figure out what kind of speed that is that you lack--sprinting speed (form, running economy, smoothness, whatever) or staying power, in other words, more like 10k speed. Even Japan's great Seko believes 10000m is critical for marathon success--it would make it easier for you to handle more quiality marathon training. It would be a good idea for you to sit down and work on your 10k time first; then go back and pile up mileage for a while; back down and sharpen up, including more race specific type of work (in other words, not so much 400s repeats but 30k tempo...something like that) before the marathon; then adequate, but not too much, taper. You see, you need to sit down and map it all out so you'll know exactly what you should be doing in any given time leading up to the target race. You may be running 150 miles a week; you may be running as little as 70. It's all irrelevant. A question is; when to do them?

Good luck.

my reply I don't care who you are was not directed to Dave Monti it was directed to negative comments from previous people. Relax someone, you would think that this board would rather have some discussion about training with someone who is trying to run quick instead of the usual "this is why this guy sucks and will never be any good," or this and that person is on drugs.

I just asked a question and was looking for a constructive response, if you don't want to respond then don't. I won't loose any sleep over it.

Thanks for the comments Nobby and Dave Monti.

How did you enjoy your time in Victoria, Nobby.

I would contact Kevin or Keith Hanson and see if there is an opening in their program (I know they just added 3 guys and dropped 1, there may be a few more changes forthcoming). Seems like you like the high mileage method they train with; I'd think joining the group would allow/force you to do so at a higher intensity that might be what you need to make the jump from 2:16. You could do worse than follow Brian Sell around for the next 2 years.

no you can't.

Glim Lestes wrote:

Take a look at the 2:16 and below marathoners and you will see that this is a troll. Show me which 2:16 marathoner doesn't already have a respected coach?

I know of two that don't have a coach. They train together. How hard is it to figure out a training program and follow it? Rod Dehaven didn't have a coach when he was our only olympic qualifier.

is this guy serious

is this guy serious

Still waiting on that e-mail from the '76 Olympian

2:16:49?

if so, work on your 10km speed.

agreed.