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I ran 2:32 in my first marathon, went out a little too fast (1:13) last 6 were a struggle but I ran 2:32:05.
I ran a half marathon 4 weeks out in high 1:11s, and a 22 miler with the middle 16 tempo at about 5:40 pace 3 weeks out. So I'd say, yeah definitely you can run 2:32, just go through the half in 1:17 and start to go for it if you're still feeling okay from miles 18-20.
2:32 for an 11 min PR is pretty aggressive. Not to say it's unrealistic.
For comparison, I'm a mid-40s master and ran a 1:14 half and a mid-16 5K not long before my last marathon. I'm quite a bit bigger at 6' 162 lbs.
I was running 1 20-24 mile day each week averaging 6:25 pace for the run. Mostly long fartleks and long repeats with moderately paced recovery. 2nd workout of the week was a long hilly progression run or long repeats. I felt pretty strong in the marathon, but still just missed my goal of getting under 2:40.
I say run closer to 2:36 through 20. If you're feeling good, push the pace down from there.
Good luck!
40 years old and running 100 miles a week? Where do I get some of that youth juice? How do you stay uninjured?
2:32 sounds realistic based on my experience with running 2:29 through 2:31. I think you have to start really believing it though because it's probably going to hurt bad come the ~20 mile mark and you can't start making excuses.
UPDATE: I am about 90% sure that I am going out between 1:16:30 and 1:17:00. From there, I will see what I have left. Training has been going well. Last Sunday (9/28), I got one last long run in. 23 miles with the middle 10 alternating between 5:30/5:50. On Saturday (10/4), I jumped into the local Homecoming 5k and ran a new PR of 15:35. I had company for the first mile (5:02), but that was it. I am getting excited for this Sunday!
I actually think you should go out closer to 1:15 because the last few miles are always kinda tough. You actually have a good chance of breaking 2:30. It is better to have tried and failed than to never try at all. Going out in 1:16:30-1:17 will set you up to PR at 2:36-37 not run 2:32. Good luck and please let us know how you do!
appreciate the update, good luck.
BlasterMaster's training partner here. I am not racing this morning due to being overly busy with HS XC coaching. I will be posting updates on Blaster's race progress as his splits appear. He is still being somewhat of a wimp and says that he plans to start "somewhere in the 5:50s" depending on how he feels. I wish he was going for 5:45s, but it is his race not mine. Anyways, I will be updating as soon as possible. As you would assume, he is in Corral A and will start right at 8:30 ET.
18:10 (5:51 pace) through 5k
36:17 through 10k (18:07 2nd 5k split)
18:17 3rd 5k (54:34)
1:16:57 through the half. I will update again after the finish.
162430 wrote:
1:16:57 through the half. I will update again after the finish.
2:35:50 unofficially.
nice run! congrats - thanks for the updates!
congrats on the PR and great run! Not quite what you hoped maybe, but the marathon's a fickle b!tch. You had a bit of a positive split but far from a blow up.
Great performance!...a job well done, especially for a 40-year old runner.
Thanks for the updates and results.
Congratulations to the OP!
That's a huge chunk off your previous PB, and now you can chop it down more. :)