Roger that.
My problem was always blowing out the gaskets and throwing the kitchen sink at anything the last three weeks out of insecurity. Similarly, I've usually raced three or four halfs before the marathons -- this time just one and it seems to work.
1:28:30 to hopefully 127:30 or 1:29:30 at the worst, but this course drops 400 ft overall so losing ground shouldn't be a worry in the second half as long as I'm not stupid in the first half!
You have been given great advice here. Be calm and believe in your training. Congrats on the sub-1:25 half. In my view, you are ready. I agree that there is nothing wrong with going out at 1:29, especially given the course you have described. I would love to see you put down a negative split.
Rest, take it easy, be safe on the roads...you are in great shape.
I am feeling good, too. Just finished a solid 70-mile week, and am about seven weeks out. I will be doing as described here. In fact, my taper is even a little longer.
Believe in your training, my friend, believe...
Think of all of the sweat you have poured into the roads and may that give you strength and confidence.
All the best and let us know what happens.
First time bostoner wrote:
fall marathon wrote:Hi guys,
Thank you so much for the advice!
I think firstly, I will go out in 1:29 which should feel pretty easy. I thought about 1:28 but why chance it? I think I went out in 1:28:30ish when I ran 3:00:08 but I think I'm in better shape (45 secs faster in the half).
I ran 2 x 3 miles yesterday with a half mile recovery between. The goal was the run them at half marathon pace. I did that with a 6:29 average on the first one. One the second one I went a little too fast (but I was still under control) with a 6:17 average. I put in your typical 2 mile warmup and 2 mile cooldown. I thought about doing the 2 x 5 miles at MP, but thought to be a little more conservative volume wise at least 3 days after the half.
So that leaves the question... 2 x 5 miles at MP Friday or an easy 18 Sunday? Or both? Sounds like both isn't really the answer in the spirit of holding back. Leaning towards the easy long run and then some easy MP intervals ten days out for reinforcement.
Thanks again!
Thanks again!
Easy 18. No MP this week. Follow the scheme outlined above and you are set. I think you should aim for 1:28:30 for the first half. You're in better shape and that pace should be right where you're at. I did 2:58:57 on a half of 1:24:36 5wks out.
The most I would do would be 8-10 miles at MP +10-15 sec. per mile on Friday. Then an easy 18 on sunday. When my buddy would hammer out mile repeats on Tuesday and 10 mile MP runs on Thursday, I would be doing my 3*3 or 2* 5 workouts on Tuesday and this workout on Thursday.
fall marathon wrote:
Roger that.
My problem was always blowing out the gaskets and throwing the kitchen sink at anything the last three weeks out of insecurity. Similarly, I've usually raced three or four halfs before the marathons -- this time just one and it seems to work.
1:28:30 to hopefully 127:30 or 1:29:30 at the worst, but this course drops 400 ft overall so losing ground shouldn't be a worry in the second half as long as I'm not stupid in the first half!
one is plenty. I know of countless runners who screw up their marathon build up by racing a half a couple weeks out. they make the mistake of peaking for the HM, not for the FM.
Excellent advice--your goal is the full, not the half. Save your efforts for the full. I have a brand new half right here in town that I would love to run, but it is about a month from my marathon. My coach says that is too close for an all-out effort in the half, and I agree with him. I will skip it, and focus on what I need to do to keep my fitness and taper for the full.
Thank you very much!
Best of luck to you too!
I personally needed the race and always need something before. I need to test out what I'm wearing, practice running tangents, nail down hydration stuff (little things like swishing but not swallowing all the gatorade and water helped more this time with no stomach issues), practice taking the leads when a pack is going to slow (happened a lot). All those good things. Plus it's fun! But you go with what works for you!
So I ended up doing 16.2 today. It was done at a real easy pace (7:55). I was feeling a little banged up from the week between the half, the 2 x 3 miles at 6:22 (I think -- avg), and a 7 that was a tad uptempo at 7:10. Better safe than sorry I figured with a 58 mile week. My peak was 3 weeks at 70. Nine of the twelve weeks were between 58 and 70 though. Never hit a 20 (16, two 17s, to 18s) but I think the volume is a bit more important.
I'll follow the advice on some MP and HMP work ten days out. I've had success ten days out doing an eight mile tempo withe first four at MP, second four at HMP. So I'll either do a straight six mile tempo like this or 3 x 2 in that manner (first mile MP, second HMP). I think it teaches patience and then cranking it up.
Onward to the taper.
Thank you'll for the advice and good luck on your future races!
Just wanted to fill you in on the race this weekend.
I ran 3:02:4x.
I split the first half in 1:29:55. Ideally the goal was somewhere between 2:58 high and 2:59 high.
All in all, the plan was to sit back the first half and start to run darn near even. I passed dozens of people in the second all the way through the end, but a combination of things did me in. I held the sub 3 (6:52 pace) through 22, but finally crashed (well 7:10 to 7:27 pace) for the last 4.2. I was really pushing 12 to 20. And in particular my discipline to sit back the first two miles at 7 flat was good.
However, I think I need to go out faster like 1:28:30 or so next time. I also got very nauseous and had a very hard time breathing (like wind knocked out) for the third marathon in a row come 22. I think I will stick to three gels (7, 14, 20) and not have four by 20 and try and stuff down another at 22.
I also think doing 3 17s and 3 18s with two with MP in there was not enough long runs. My successful race was that in which I did a 24, a 22, and two 20s with MPs in the three shorter ones. I think I may need to join up with some people to keep up motivation to go just a little further like before.
The next step is to take a week off. I'll begrudgingly miss a local race but I think I must take off even though I'm almost all healed from Sunday.
A tiny voice in my head wanted to go to the a local marathon November 15th in five weeks to attack it again, but good judgement may get the best of me and I might focus on a handful of short races to get some speed (I neglected things under ten mile races honestly) like a few five milers and 5ks before I start six weeks of base before a macmillan custom plan or pfitzinger 18/85 maybe. I've never followed a plan to the letter before. So that's kinda an either or situation.
oh well!