10 miles at MP today--is this about how it should feel?

Training Advice/Discussion Marathon

10 years ago 10/26/2013 3:02pm EDT

I did 10 miles at MP this morning, and I'm hoping you will oblige me trying to explain it by feel and effort to see if this is my accurate pace for my goal race in 3 weeks.

First several miles felt good. A little harder because I wasn't warmed up,

but I settled in quickly. On those first several miles, I felt like I was at the very, very top end of my "easy" pace. Stayed feeling like that the entire time until around mile 8-9 when it felt like slightly more work. Never felt like a race pace for that pace/distance for sure. Could speak 5-6 words without being out of breath the entire run. Took HR at end and it was right at 85% max.

If it matters, I took no fluids or gels during run. Sound to you all like this was an appropriate mp for my goal race?

(P.S. My tune up races point to it being right on, just curious if this is how most of you would describe your correct mp)

10 years ago 10/26/2013 3:05pm EDT

re: Hoping for the best

Sounds about right to me.

10 years ago 10/26/2013 3:11pm EDT

re: Hoping for the best

This sounds about like I would describe the pace that I'd expect to keep up in a ~4 hour race (very hilly 35 mile trail race in my case). When in a very well trained marathon state I found that I could sit close to 90% max HR, and the perceived effort was a little more rigorous than you describe.

If you're a bit ifffy about your marathon prep you'd probably do well to start out the first 10mi of your race at about the effort you just reported, and pick it up as you will after that.

10 years ago 10/26/2013 3:34pm EDT

re: Hoping for the best

What kind of mileage are you running?

For me, at 90ish miles a week avg, mp doesn't feel as easy as you described it. We are obviously all different though...

10 years ago 10/26/2013 3:56pm EDT

re: ecin

This week will max out at 52 miles and average for training cycle is only about 40. Goal for race is 3:28-3:30. Ran 10 today at 7:52.

10 years ago 10/26/2013 4:50pm EDT

re: Hoping for the best

Your marathon Pace will probably feel quite similar for the first 10 miles

Then it will become more difficult as you fatigue

A marathon is much longer than 10 miles :)

10 years ago 10/26/2013 4:59pm EDT

re: Hoping for the best

Hoping for the best wrote:
This week will max out at 52 miles and average for training cycle is only about 40. Goal for race is 3:28-3:30. Ran 10 today at 7:52.

In that case, your 10mi effort probably sounds about right. Good luck.

10 years ago 10/26/2013 5:06pm EDT

re: Hoping for the best

Good old Hadd (RIP) had a great advice for marathon goal pace. Strap on a heart rate monitor, run for an hour or so. If your heart rate doesn't rise more than about 5 beats after the first 15 minutes, you know you're in the ball park.

Works great for me.

10 years ago 10/26/2013 8:34pm EDT

re: hadder

10 years ago 10/26/2013 9:06pm EDT

re: Hoping for the best

Hoping for the best wrote:
I did 10 miles at MP this morning, and I'm hoping you will oblige me trying to explain it by feel and effort to see if this is my accurate pace for my goal race in 3 weeks.
First several miles felt good. A little harder because I wasn't warmed up,
but I settled in quickly. On those first several miles, I felt like I was at the very, very top end of my "easy" pace. Stayed feeling like that the entire time until around mile 8-9 when it felt like slightly more work. Never felt like a race pace for that pace/distance for sure. Could speak 5-6 words without being out of breath the entire run. Took HR at end and it was right at 85% max.
If it matters, I took no fluids or gels during run. Sound to you all like this was an appropriate mp for my goal race?
(P.S. My tune up races point to it being right on, just curious if this is how most of you would describe your correct mp)

Prediction: you run 3:45-3:55 and it hurts slot.

10 years ago 10/26/2013 9:21pm EDT

re: Hoping for the best

It depends on how much accumulated fatigue you have. For peak mileage 3 weeks before a race, this sounds about right for goal pace.

The week before a race, I always do a 10 miler at goal race pace. At this time, I'm mid way through the taper and the run should feel comfortable.

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