Help with final long run

Peckham

Throwing this out to the wisdom of the folks here.....

Boston marathon in 3 weeks time. Training got off to a great start (January and most of February), but is stuttering its way to a finish in March, especially in terms of long runs and high mileage. Midweek stuff is all going fine, and am hitting my paces in my threshold runs - and evidenced by a 4 minute PB in Bohermeen half at start of March.

So far in March, my longest runs have been a fast finish 22 miler with Krusty on 11 March and a 15 miler on the 16th, with another three 11-13 mile midweek runs involving speedwork. Last two weekends had intended on 21 milers, but both got curtailed due to unrelated stomach issues. The weekend just gone I had planned on including 13 miles at marathon pace, and it was a big blow having to curtail it twice - once on Saturday, and again on Sunday.

Have one last shot at a decent long run this weekend (2 weeks out from race). Am thinking of 20 miles with 2 x 5 miles at PMP [i.e. (5 miles easy, 5 miles PMP) x 2]. Sensible decision? Can I push harder 2 weeks out from raceday?

A few weeks ago I was totally locked on a 2:52 target time (which would be a 6 minute PB, and totally plausible based on my 1:21 half), and was even getting giddy with consideration of a shot at 2:49. Maybe even started to get too cocky after the 22 miler which was done in sub 7 minute pace. Totally losing confidence now!

Krusty_Clown

I think the run you did a couple of weeks back, shows you are in great shape, you likely just need to maintain the endurance and speed demands of the race. Would you consider doing a long run tonight or tomorrow, and just concentrate on getting one last endurance boost, rather than trying to fit in pmp miles? i.e. focus on 20-22 miles and pick up the pace towards the end.

Then perhaps this weekend coming, you could do 15 miles including 2 x 5 miles @PMP. This way you get the endurance kick that you've missed out on over the last two weekends, without having a significant physical impact during the period that should be your taper. This is of course assuming you've managed to get your stomach problems sorted.

average_runner

Peckham;

I wouldnt risk over doing before a race you have trained so hard for. You have the miles behind you now so just enjoy it.

I tried to make up for lost time in the last Dublin marathon and it came back to bite me big time.

Thats my 2 cents but i am no expert.

figs

+1 to Krusty's post.

By the sounds of the 22 mile training run and your result in Bohermeen, you're in good shape. Another long run may give you the time on your feet, and a little onfidence, but don't do it too late.

I'd be cautious about doing a fast long run too close to the race. I did similar two weeks out from Dublin a few years ago (because I felt I hadn't done enough) and I paid for it at 20 miles.

Probably better slightly undertrained than overtrained at the start line.

asimonov

Hi Peckham, there is no doubt you are in good shape - but I'd worry those gaps are too big between long runs. I think any MP workouts now are more about mental fine-tuning than physical response. I'd keep your run next Sunday as a pure fat burning,time on feet run as this is what you've missed over the last two weeks. Then do a marathon specific long tempo mid week, Tergat had a great mid-week tempo run for taper period with 5/4/3/2/1 marathon paced miles in it with 2' recovery - with 10' either side for warm up and warm down it's a good workout and you get to keep your Sunday run as well and have two weeks taper.

wideball

+ 1 with Krusty & figs advice. It's more a confidence thing that you are looking for than the fitness. Perhaps what is suggested will do and then it's a case of showing all the months of hard training in the race. You're in good shape with that half time re speed. Perhaps a long easy run sooner rather than later in the week will give the mental boost you need.

Peckham

Thanks all - great advice there, and goes against my initial thinking which shows it was worth asking the question.

I have a good opportunity on Thursday evening to get a decent long session done, as I'm away for work and will be finishing up at around 4pm with nothing to do for the rest of the day. Might do the Tergat tempo run on Thursday that asiminov recommends followed by an easy pace 20 miler at the weekend.

asimonov wrote: »

Tergat had a great mid-week tempo run for taper period with 5/4/3/2/1 marathon paced miles in it with 2' recovery - with 10' either side for warm up and warm down

I make that as 20ish miles? Too long? Think he recommended the same to me before London when injury had put me in a similar situation to where I am now!

asimonov

I did that exact run 16 days before my 1st Marathon in florence, think I just walked the recovery - so it really Is just the 15 marathon miles plus 2.5 - 3 miles warm up and down. 18 - 20 easy on Sunday sounds about right after that then.

Peckham

Thanks again asimonov - I went with the suggestion of 5-4-3-2-1 at PMP with 2 minutes walk and stretch recovery and did that session this evening.

Plan was to hit 6:30-6:35 on the pace segments and went:

6:29
6:31
6:30
6:26
6:26

17 miles in total and all felt very comfortable, bar a slight hamstring niggle but hopefully nothing of significance.

Great confidence boost, now will do a leisurely 20 miler at the weekend and hopefully that sorts me out.

asimonov

Great stuff peckham, good to get that in the bag and still have space for the long easy run on Sunday. I'm doing my last long one on Sunday and really looking forward to getting it done and dusted and then taking it pretty easy from then on in.