Long Runs Am I going to Fast?

It would be difficult to maintain that pace while eating, so yeah, I think you are going to fast during that run.

What would be the Suggested pace, if Pfitzinger calls to be 25 to 30 seconds away from mp on long runs, or 10 percent away from marathon pace, I'm Shooting for sub 2:30 so am I off by alot?

5:45 or 5:40 would get me under 2:30 for the marathon, Any suggestions as to what would be the drawback from falling Pfitzinger?

Hah, just as I started typing, I figured out the previous guy's joke ("to fast" vs. "too fast")

Probably. Your goal pace is 5:45. So either your goal is too conservative, or this run was too fast. Also, your pace is all over the place. Is this a hilly course? If you're in your comfort zone, running aerobically, you should be able to hold a steady pace. So this also makes me think you're pushing too hard and occasionally pulling back until you're comfortable. I'm guessing that's why you have those splits at 6:26 -- which is what I would have guessed would be an appropriate pace for long runs, given your goal. So maybe by drifting back to that pace, your body is already telling you the answer. (Assuming this was not a hilly course)

No, Pfitzinger (if you want to follow him) suggests 10-20 percent off of marathon pace.

That would be 35-70 seconds per mile slower. Or given your 5:45, a 6:20-6:55 pace.

Sounds like good advice to me.

If you want to follow formulas, then your goal is 5:43.4 pace to bring you in under 2:29:59. 25-30 secs/mi is then 6:08-13.

That wasn't so hard to figure out was it?

How is it that you have accurate mile markers? Even if you run on a marked bike path, those markers are usually off a little.

It's quite good Ben. When you can do this same course of 17 miles in about 5;45 per mile, you are ready.

Keep hammering....

Jason

Mile Markers are not off and it is a hilly course, I'm just running in the comfort zone, I'm running easy and not pushing, when I hit the 5:48 or 5:55 I freak out and slow down the pace, and thats why you see the up and down, I'm far from pushing guys, I have been training all summer, you can click on my webpage I have all my pr's there and etc... I'm just new to marathon training and wanted some info to see if I was doing right or wrong, I feel I can prolly go even 5:30 for the whole enchilada!

I also use GPS Devices, thanks for the feedback, keep it coming,

Thanks Mayeroff, it's been a long time since I first contacted you in May, I'm on week 21 of Pfitzinger, I still have all your e-mails of your advice, thanks Jason!

Peace,

Benny you need to race more!

Long runs(20+miles) at 6:20ish

Medium Long runs I think are more important 15-18miles starting 6:10ish and finishing at 5:30ish(ave. just over MP)

Long runs. Go slower and longer. 2.30 - 2.45 feeling comfortable.

Build up to 18 miles starting slower than race pace and finishing faster. Avg should be race pace. This is a tough session and needs good recovery afterwards.

Austin marathon is february ? Dec/Jan will be your key months. Make sure that you dont peak too soon.

Go for it

Thanks guys for the replies, I'll definetly carry out some of the given suggestions.

I have lost alot of weight since May when I was 138 now I'm at 119 taking Centrum Performance to prevent breakdowns.

I'm not an expert in this training so thanks for the info and feedback.

Yes the marathon is Feb 13, in Austin, The Freescale Marathon, and I hadn't raced because in the summer I did a aerobic buildup, but now I'm ready to take on courses.

Thanks Again

Ben

This guy reminds me of the infamous "olu".

Claiming that he does training that is not backed up by his races.

Case in point: From his website, he ran a 16:27 5K on July 28 "off of purely base work". To be fair, it looks like he's run some other ones around and slightly below 16. But I'm sorry - no one is running a 16:27 on July 28 and then two months later knocking out 17 mile runs at around 6 mile pace and calling them easy.

It just ain't happening.

You're either lying or mistaken about how fast or far you're running.

Sorry.

Na buddie, I ain't olu, or anything close to that, if you click on my webpage you'll see my races and in that 5k where I ran a 16:28 I had ran 10 miles before the race and then did the 5k, to me it wouldn't matter whether you believe my post or not, atleast I don't hide my identity or remain annonimous,

Thanks for your not so sound advice, it helps that my question is already answered I didn't ask for more.

Peace.

Ben

Why not? My 5K PR is 16:30, and 10 miles at 6 minute pace is VERY easy for me. Almost boring to run that slow on a flat surface. If the dude had a bad day and ran 16:30, 17 miles at 6 minute pace could definitely be easy for him.

Once you have your base strength in place the most important runs you can do are hard 12-14 milers. I like to get in a mile or two warmup and the go 13 miles at MP or a little faster. The last couple of miles I'm going 100% as hard as I can go.

Do 3-4 of these runs in the month before you begin your taper and you'll be a better runner for it.

looking at your log, what is your current average mileage? i might have missed something here, but it did not look like you are running enough miles. maybe i misread. great website, but i would spend more time training and less time with the fancy logbook. marathon training is fairly easy.

monday am 05 miles easy 6:50 pace

pm 12 miles steady state 6:15 pace

tuesday am 05 miles easy 6:50 pace

pm 12 miles tempo/track

2.0 up/ 10times 1k at 3:10 pace with jog 60 sec

recovery/4.0 down

wednesday am 05 miles easy 6:50 pace

pm 10 miles recovery 6:50 pace

thursday am off

pm 14 miles tempo

2.0 up/10 miles in 55:00/ 2.0 down

friday am 05 miles easy 6:50 pace

pm 10 miles steady state 6:15 pace

saturday am off

pm 10 miles recovery 6:50 pace

sunday am 18 miles long run

start @6:15 pace and slowly and in a

controlled break the pace down to 5:45 pace

total is about 106 miles three workouts this week, tempo, track/tempo, and long run. next week incorporate some speed or vo2max stuff like 5 times 1609 in 4:45 with equal recovery. oh yea, and race more. 5ks and such will help with turnover. you still need that turnover.

i think you have the right idea, just need to keep going with it.

i would be glad to help more.

N - 2:21 marathoner

Texas Dude wrote:

Na buddie, I ain't olu, or anything close to that, if you click on my webpage you'll see my races and in that 5k where I ran a 16:28 I had ran 10 miles before the race and then did the 5k, to me it wouldn't matter whether you believe my post or not, atleast I don't hide my identity or remain annonimous,

Thanks for your not so sound advice, it helps that my question is already answered I didn't ask for more.

Peace.

Ben

What does my posting my name have to do with what I said? What does you posting your name have to do with what you say, for that matter? Knowing your name doesn't mean a thing to me. I could care less either way.

But let's see your races back up your training log. That's all I'm saying.

When (if) you run a race that you seem capable of based on your training, I will apologize. Until then I stick by my statement that you are either lying or mistaken.

Poop wrote:

Why not? My 5K PR is 16:30, and 10 miles at 6 minute pace is VERY easy for me. Almost boring to run that slow on a flat surface. If the dude had a bad day and ran 16:30, 17 miles at 6 minute pace could definitely be easy for him.

Who are you people that claim to be so fast (6 minute miles are boringly slow - come on) and yet suck so much when it comes time to race?

Do you just have no balls when it comes time to hurt?