Just did 19 miles with the last 10 averaging 5:36 pace. Running a marathon in 4 weeks - what do people think I can run for 26.2?
Just did 19 miles with the last 10 averaging 5:36 pace. Running a marathon in 4 weeks - what do people think I can run for 26.2?
I'll bite. 2:29 assuming that the 10 mi was at MP effort. I have always found that I can do that workout during a long run about 5-10 sec faster than the actual marathon pace on race day.
What about a 10k? I ran a very similar workout - sub 32?
2:26:22
Depends... was the last 10 at MP? How was ventilation during the 10 miles? Did you feel fatigued by lactate at all? Do you have any other race times?
18 miles @ MP is a good parameter... but you shouldn't be completely drained of your glycogen stores and lactate shouldn't be accumulating to the point of near complete fatigue until distances PAST 18 miles. However, 4 weeks may be your taper, and it is up to you whether or not you think you're prepared to tackle this workout.
If this is in fact your MP, i would guess around 2:30...
The last 10 in 55:40 felt very comfortable. I was working, but there was no lactic acid, and at the end I did not feel depleted of energy/carbs.
For other race times - I ran 15:06 indoors this year. I'd probably guess I'm in 70:30-71:00 minute half marathon shape.
Yeah I would guess 2:25-2:30 if your in 70 minute HM shape... you can estimate your time using a calculator like on mcmillanrunning.com or a VDOT calculator