I know I'm not the only one looking for pacing advice.
35 year old running the Chicago Marathon in a couple of weeks. Assuming a day of good weather (a big if), what can I run?
Mileage:
Average of 50 mpw for last 20 weeks with peak week of 68; average of 35 mpw over last 5 years
5 days of running per week with 1 tempo (6 miles), 1 interval (5x1 mile, 3x2 mile, etc.), 1 mid-week medium long run (12) and one long run (16-20); strides thrown in at least once per week
Workouts:
Long runs: 4 20 milers, 7 16 milers, 1 18 miler; generally paced at 7:45 (on cooler days) to 8:15 (on hotter days)
Most recent long run: 20 at 7:45 pace, felt easy, ran mile 18 in 6:55 because it felt good to speed up
Tempo runs: 6 miles at 6:50 to 6:55 pace
Intervals: 5x1 mile at 6:30 pace, 2-min jog interval
PRS:
Marathon: 3:30 three years ago on 40 mpw. Bonked hard with a 1:39/1:51 split.
Half marathon: Ran 1:32 last year on 35 mpw.
10 mile: 1:07:30.
5k : 19:12