Marathon advice please

Mos Eisley

Hi

I'm currently training for DCM. Ive a decent amount of running behind me, roughly 5 years but during that time I played GAA and soccer with a bit of running on the side. I did DCM in 2009 in 3:27. This was on the back of some long runs (20M) mixed with football training. In the past 2 years Ive given up on the ball and concentrated on triathlons and running. I started marathon specific training about 7 weeks ago. I generally do 2 * 10/12 milers during the week at 6:40ish pace, a speed session plus an easy run or 2 followed by a long run on a Sunday. I've done 2 * 18M and did 20M last week and hope to do a long run of similar length again this week.

My PBs are below, all this year by the way!

5K - 16:16
10K - 34:14
10M - 56:58
Half - 1:18

I'm wondering am I in shape for sub 3 hrs in DCM? Having some doubts!

Also is it a bad idea to run 2* 20M in a week? Just conscious I have a half marathon on the 14th so wont get a long run in that week. Enjoying the training and dont want to over do it while still getting the required miles in. Averaging between 40 - 50 M per week for the last 4.

Any advice or help would be greatly appreciated.

Thanks folks!

ger664

Looking at those times 3 hours is selling yourself short. 2:50 would be a reasonable target which should be achievable if you get to the start prepared and fresh.

You have had 4 weeks of good mileage. A step back week is in order. Race the half and don't do anything to hard or long for the week after. Definitely not 2 * 20 Mile

Krusty_Clown

Low 2:4x, if you are suitably trained.

Mos Eisley

Thanks for the replies lads. I'd be a little apprehensive of going for 2:50 for fear of blowing up! I'll stick to my target of sub 3 and if I feel any way fresh in the last few miles I'll empty the tank!

Thanks for your advice, its much appreciated.

Gringo78

You say all PB's are from this year - How recent is the half marathon time? Your 5k/10k/10mi time are fairly consistent, not really any drop off but the half marathon is about 2min slower than would be expected from the other times - this would suggest endurance is your weakest link and is what you should concentrate on working on between now and the marathon. You've pace to burn so you need to ensure your long runs are slow enough to ensure you are utilising your aerobic engine & fat burning metabolism - ensure you are running these slower than 7:20-7:30min/ml pace.

Sub 3 though at those current race PB's is seriously selling yourself short - aiming for 2:50 would still be a very conservative target I think.

One thing to note - since you train at 6:40 pace for 2 runs, none of your training paces are at sub 3 pace (6:50) hence you may actually find that pace on the day 'uncomfortable' or 'unnatural' hence if you really do plan to only go out at sub 3 pace, make sure you have actually trained at that pace. Otherwise I would say go out at 6:40 pace, a pace you have many miles done at and which is obviously a pace you are very comfortable at.

Mos Eisley

Thanks Gringo78

My half PB was in on a hilly course in March, I hope to knock 2ish minutes off that in Athlone next week. I have done a good few training runs at 6:50, its just in the last week or so Ive picked up the pace to 6:40. Have to admit 6:30 - 6:40 was tough, dont think I could hold it for the full distance. Most of my long runs have been run at 7:40/50 pace. Maybe I should aim for a slightly quicker time going by your advice. I'll see how training goes over the next few weeks. Thanks again for your advice and if you have any more, please pass it on. I'm learning every day!

brutes1

More like 2.45 you should be aiming for with those times, long runs to boost the endurance, and dont burn out overtraining i suggest

Mos Eisley

Thanks Brutes

Have about 5 long runs left before taper so hopefully that will do the trick. Couple of 18/19s and a couple of 20/21s. Think 2:45 might be beyond me for this year! I've only done 1 marathon which wa 4 years ago so I'm going to respect the distance and see how I go. Both of you have given me a great boost regarding the times you think I am capabale of. Might think more about a 2:55 now. Thanks for the encouragement.
Looking forward to my easy 12miler tonight

Krusty_Clown

Mos Eisley wrote: »

Thanks Brutes

Have about 5 long runs left before taper so hopefully that will do the trick. Couple of 18/19s and a couple of 20/21s. Think 2:45 might be beyond me for this year! I've only done 1 marathon which wa 4 years ago so I'm going to respect the distance and see how I go. Both of you have given me a great boost regarding the times you think I am capabale of. Might think more about a 2:55 now. Thanks for the encouragement.
Looking forward to my easy 12miler tonight

All of your PBs are better than mine, apart from your half marathon and I'll be shooting for sub 2:40 in Dublin. If you are running a couple of 11/12 mile runs per week faster than your planned marathon pace, then breaking three hours will be no bother to you. If you are going to stick with a more conservative target, then aim for 1:29:xx to the half way point, and start winding up the pace from that point onwards. By the time you hit UCD, you'll be flying.

brutes1

Krusty_Clown wrote: »

All of your PBs are better than mine, apart from your half marathon and I'll be shooting for sub 2:40 in Dublin. If you are running a couple of 11/12 mile runs per week faster than your planned marathon pace, then breaking three hours will be no bother to you. If you are going to stick with a more conservative target, then aim for 1:29:xx to the half way point, and start winding up the pace from that point onwards. By the time you hit UCD, you'll be flying.

Same as Mos Eisley , have ran 2.45 and have ran a better half by a minute than yours but am 20-30 seconds off the other times, you look as if you just need the miles and stamina...

Admittedly the Marathon is a different beast as KC says might be worth taking it handy to halfway and kicking on from there

ThePiedPiper

Mos Eisley,

I totally agree with what's been said here, sub-3 should be relatively staightforward for you and if you can knock out a 1:16 half in Athlone, then a sub 2:50 would be a possibility. However, I've been guilty in the past myself of being overly aggressive in marathons, so would think a decent safe approach would be running 6:45 min/mile pace to 1:28 at halfway, then give it socks once you get to the top of Fosters Avenue at 20/21 miles. Look forward to seeing how you get on in the next few weeks.

Mos Eisley

All great advice lads, much appreciated. I'll keep you posted on I get on in the half

Mos Eisley

Just a quick update

Did the Athlone Half in 1:14 so signs are good for DCM! Paced it fairly well and the last mile was my quickest so happy with that. Was delighted to get in ahead of Maria McCambridge, she is a serious runner. Did a 4 mle recovery run yesterday and hope to do 10/12M tonight if the body feels up to it. Going to try to increase the mileage a bit for the next 2 weeks then gradually reduce into taper 2 weeks out. Have a few little aches here and there but I think thats to be expected during this phase of training.