Need Help! Can I pace a marathon 4 weeks before my target marathon?

I did something very similar 4 weeks before Boston in 2010 and 2011. I led a 3:15 pace group before targeting sub-2:40s at Boston. It worked fine both years (hit my target in 2011 and missed my target in 2012 by a few minutes but only because of the heat). Otherwise, I would have run 23-24 miles that weekend at a slightly faster average pace (7:00-7:15 rather than 7:26). Felt about the same after pacing as I would have had I run 2-3 miles shorter but a little faster.

Upsides were the fluid stations on the course (good opportunity to practice that) and all the other support from running in a race. Not to mention the satisfaction of helping people meet their goals. Plus, the pace leaders in the one I did got comp'ed entries and a pair of running shoes from the sponsoring store. So, training-wise, probably no more beneficial than a good solid long run that weekend, but potentially more interesting.

Downsides were having to stick to a consistent pace the entire time with no progression over the final miles or fartlek-type pickups. Also, carrying balloons got to be a pain after awhile. The only way I could see it really hurting you is if you're having a bad run or tweak something, but feel like you have to continue because the group is counting on you to lead them all the way in.

I paced a 3:25 group 5 weeks before my fall marathon and PR'd by 11 minutes.

Honestly, it is going to be significantly slower than your race pace, so you'll be fine. I didn't even "feel" anything from the race and did my normal workout the next day. It was just an extended long run with water and gu.

Thanks for the responses.

3:15 pacer: yeah, I forgot to mention that I will probably get $100 in cash plus next year's entry to the marathon ($125 value)free.

My other option is racing the half marathon that same day, but would have to pay the entry fee if I do that. Could a race effort of half marathon take the same recovery as a 1:30 slower than marathon pace in a marathon distance long run?

I'd say racing a 1/2 4 weeks before Boston is a pretty ideal time to see if you can PR at that distance. I'd think that race effort and the slow marathon effort might require about the same amount of recovery. So, it would really come down to personal preference... Longer/slower run with some financial perks and helping others vs. Harder/faster effort with the chance to PR (and if you can't PR for whatever reason, it probably makes the decision easier).

I liked what the first guy said though, about this being a good practice for you. Plus, after running a slower marathon, your race effort in Boston is going to fly by.

I can see it both ways.

This was my long run schedule before this year's PR fall marathon (looked back)

8 weeks out - Half Marathon (1:14:55)

7 weeks out - Half Marathon (1:11:54)

6 weeks out - Paced Marathon (3:24:24)

5 weeks out - 12 mile @ 7:10 pace

4 weeks out - 17.6 miles @ 7:15 pace (really, really humid out)

3 weeks out - bandited Chicago Marathon -- did 13.1 in 1:16, then ran an additional 7 ish miles at a 6:40 pace

2 weeks out - 18.64 miles @ 6:40 pace

1 week out - 13 miles @ 6:50 pace

Marathon 2:33

In essence you can essentially think as the HM as a faster than race pace tempo run. Or the pacing of a full as a slower than race pace long run to get your legs used to the distance. Both have their advantages.

Don't forget to do 2 miles as a warmup and 2-4 as a cool down if you choose the HM route to get the mileage in.

illinoisphotographer

Prior to that schedule from which you got a PR, what was the longest LR you did during marathon training? Do you think the marathon pace run actually helped you lower the pr or was it gonna happen regardless because of your other training?

If you race the 1/2 all out (PR-attempt), I'd think that would take a little more recovery than a marathon at 1:30 slower than normal. Both years that I paced the marathon (2011 and 2012 -- in my original response I mistakenly said 2010/11), I also raced a 1/2 marathon the weekend before (5 weeks out from Boston). Rather than race them all-out though, I did those 1/2s at goal marathon effort for about the first 10 miles, then tried to get progressively faster towards the finish. No PRs, but good solid tempo runs at least.

cpaiglesias wrote:

My other option is racing the half marathon that same day, but would have to pay the entry fee if I do that. Could a race effort of half marathon take the same recovery as a 1:30 slower than marathon pace in a marathon distance long run?

cpaiglesias wrote:

illinoisphotographer

Prior to that schedule from which you got a PR, what was the longest LR you did during marathon training? Do you think the marathon pace run actually helped you lower the pr or was it gonna happen regardless because of your other training?

Actually, with exception of that pacing for the marathon, only 18.6 looking at it.

My log is here if you want to take a look - click the back arrows to view previous months

As far as the PR, I knew it was coming as I had bonked hard the last 12k at both Chicago and Boston (my prior two races). I was initially aiming for 2:38, but after my 1:11 half, I re-adjusted to 2:35 and then just went with another guy who pulled me through.

I honestly thing it was the consistent long runs combined with the half marathons that did the most. If you go back to the spring before Boston, I was actually doing more higher-mileage long runs at a quicker (6:40ish) pace, In fact, I think I did 3-4 20 milers during that cycle. But the constant half-marathons got my body used to running long distances at sub-race pace.

If you want to talk more off-line, let me know -- my email address is on my username (should be a click-through)