Help me set a realistic 13.1 goal

Training Advice/Discussion General

15 years ago 06/10/2008 9:45pm EDT

Disclaimer: I'm just a recreational runner.

Been running now for about 2 years, at times more consistently than others. Mostly a trail runner, but running more roads/paths since moving to Boulder. I've done a trail marathon, 4-5 1/2 marathons. I'm running 20-30 mpw right now and am finally feeling better here at altitude (moved from sea level in Feb). 6'4", 170lbs.

I ran an unsupported, unplanned 13.1 on my Garmin 305 last week in 1:57:30 with the last three miles at around 7:30 pace...went out slow as this was the longest run I've done since moving out here. Only a water-bottle on the run.

So, I'd like to set a goal to train for at that distance and do a race in October/November as my goal race.

What would be a reasonable goal to shoot for? I'm interested in training pretty hard and building up to 50-60 mpw over the next few months.

Can I go for 1:30:00?

15 years ago 06/10/2008 10:47pm EDT

re: livinlite

of course you can, just take it easy and put in the miles.

15 years ago 06/11/2008 12:47am EDT

re: okieiam

okieiam wrote:
of course you can, just take it easy and put in the miles.

That's a much more positive response than I figured I'd get...thanks!

I guess I'm looking at taking 2 min's per mile off my average pace.

Should I just work on doing some shorter speed-work at that pace (sub-7) and gradually work more of that in with my other base running? I'm still working on keeping my HR down over 6-9 miles at just under 9 pace. It's hard for me at altitude, but I guess I just have to keep working on it. Prior to moving I was doing 10-14 mile long runs at 8-8:15 min pace without going all out...

15 years ago 06/11/2008 8:43am EDT

re: livinlite

Start working in tempo runs where you get a chance to see what your goal race pace is going to feel like. eg toward the middle of you runs start progressively dropping the pace over a few miles until you get to where you are working but still feel in control (breathing and HR are not maxed out) hold it for a mile or two then back off.

Speed work for HM is more for improving your form and efficiency. Intervals will work on your VO2max but I am not sure you are going to need it at the paces and distances you are talking about.

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