pacing/nutrition from half to full distance

carsfan

Hi all,
Hoping to go up to full marathon this year after doing half distance last few years.
I do 35 to 40 miles a week with a lsr of 14 to 16 miles at the weekend.
I tend to run these runs and my easy runs at 8 to 8.15 pace as I run the half at about 7 to 7.10 pace. I generally feel very comfortable at 8 to 8.15.
I would hope to run marathon at what is currently my easy run pace as it is my first and just want to complete/enjoy it.
Should I slow down to 9min miles for training When I do my lsr? or should I aim to maintain the pace I currently do.
Also, up until now I do not take on board any gels/liquids but I do feel that I will when I go over 16 as I have often felt that this is as far as I could go without taking anything on board. What is recommended for this? do I take on gels etc early on in a run or later?
Any assistance appreciated.

ThePiedPiper

Carsfan,

Regarding pace first of all, when you start getting your long runs up over 17 miles, then the distance is more important than the pace. So, hold back a bit on pace in order that you can do the distance. This is the base building period, and getting the miles into the legs is the goal. Faster running during this part of your training should be confined to the shorter distance sessions you're doing.

Later on, when you're within 8-10 weeks of your goal marathon, you can start putting some Planned Marathon Pace (PMP) miles into your long run. Typically, in the 5 or so 20-22 mile LSRs I'd do in the run-up to a marathon, I would have 4, 7, 10, 13 miles at PMP in these runs, with maybe the final LSR back down to 8 or 9.
During this phase of your training, you might also have a mid-week run of 10-12 miles length, with a good portion of it in or around your marathon pace.

Regarding gels, I would recommend not using them at all during your base building phase when you are building up the long runs. You need to train your body to extend the glycogen threshold and become more efficient at burning fat. Taking gels well help you get through these sessions more comfortably, but will not help you in the long run.

When you're doing your LSRs with PMP miles in the marathon-specific phase, then practice taking gels. I would normaly use the 20/21 mile session with 13 at PMP as the session where I effectively do a dress-rehearsal for marathon day: runners, gear, gels and pace. In this session, I'd take gels at 6, 11 and 16 miles, the same frequency as I do in the marathon. Gels are best used from early on, not simply when you get to 16 or 17 miles

Lots of info here, and I stress that it is only my approach and what I've found works for me.

carsfan

Thanks for this info.
Makes great sense to me and will try to follow it.
I think with my first marathon I want to be confident to complete and won't chase a time so getting the distance done will be key.