you sound like me 2ish years ago wrote:
I have found (I assume due to my lack of mileage) I have to add at least 5 min to the tables predicted times based on shorter races.
You're not not alone. How my marathon times have compared to the Daniels VDOT calculator equivalent to my 5K times:
Age 23: +6:34
Age 43: +11:32
Age 58: +7:14
In each case I was seriously training for the marathon. But like you, overall mileage was on the low side (peak 12-week average about 50).
5k / 10k times are better for establishing what you can’t run more than what you can
Thanks for the comprehensive post.
I'm just pretty excited because I just started doing intervals two weeks ago, and I'm now like wtf, why didn't I try running faster earlier? It's so fun!
I want to become fast! So yeah, now I want to do a marathon!
How to use your GPS watch intelligently in a marathon:
1. Set it to show average lap pace, with autolap set to 1 mile. If you can show a second field, have it show the elapsed time. Everything else is a distraction.
2. Sync your watch the night before to reduce satellite search times. Turn on your watch 3 minutes before gun time. Hit the start button as you cross the starting line.
3. WATCH YOUR AVERAGE LAP PACE. Are you 30 seconds faster than goal pace after a quarter mile? SLOW DOWN. Are you 20 seconds slower than goal pace after a quarter mile? It doesn't matter. Don't panic. Keep checking your pace every so often so you don't do anything stupid. N.B.: At the start of nearly any race, you will be surrounded by people doing stupid things for the first 1-5 miles.
4. From mile 1 or 2 on out, the watch is your pacer. Get on goal pace. Stay on goal pace. On race day, this should feel easy for the first 15-18 miles. If it doesn't feel easy after 8-10 miles, SLOW DOWN.
A pacer you can run with is more effective at helping people hit goal times, but a pacer won't slow down for you if you drop off pace, either. Then again, a GPS watch won't try to "bank time" in the first 5 miles.
Colin Sahlman runs 1:45 and Nico Young runs 1:47 in the 800m tonight at the Desert Heat Classic
Molly Seidel Fails To Debut As An Ultra Runner After Running A Road Marathon The Week Before
Megan Keith (14:43) DESTROYS Parker Valby's 5000 PB in Shanghai
Hallowed sub-16 barrier finally falls - 3 teams led by Villanova's 15:51.91 do it at Penn Relays!!!
Need female opinions: I’m dating a woman that is very sexual with me in public. Any tips/insight?