djemba djemba wrote: » Looking for a bit of advice. My marathon is October 1st in Cologne. My plan was to go with the 3 hour pacer up to 32km and kick off myself for the last 10km. Now however after the rock and roll half marathon last week I am not sure would I do better going of by myself. I did the rock and roll half in 1.21.00. I also did a 10km recently at 3.45/km pace. I am not sure if I have the discipline/ability to keep myself at steady all the way around.
Duanington wrote: » I was in a similar position last year running Berlin - I wouldn't rely on pacers to be perfectly honest, I ran 2.58 last year and never got anywhere near them ! You could aim to go through halfway in 1.28 or so and play the second half by ear? Maybe set yourself a target for the 35k mark? Sounds like you're in good shape with quite a bit to go, plenty of time left for you to come up with a race day strategy.
noelearly wrote: » If I was in that shape I would prob go on my own. Would you consider going with the pacer until halfway and then kick on. Negative splits seem to be the way to go. You will have loads I'm the store for the second half.
ultrapercy wrote: » djemba djemba wrote: » Looking for a bit of advice. My marathon is October 1st in Cologne. My plan was to go with the 3 hour pacer up to 32km and kick off myself for the last 10km. Now however after the rock and roll half marathon last week I am not sure would I do better going of by myself. I did the rock and roll half in 1.21.00. I also did a 10km recently at 3.45/km pace. I am not sure if I have the discipline/ability to keep myself at steady all the way around. You are capable of 2.50 low or better. Forget the pacers and run your own race. Learn your pace with medium long mp runs. Good luck.
ultrapercy wrote: » You are capable of 2.50 low or better. Forget the pacers and run your own race. Learn your pace with medium long mp runs. Good luck.
squinn2912 wrote: » I like that session particularly mixing up the pace. I had been running 10-12 miles at half mp once per week. one session of mile repeats and then the rest was easy pace. Would you typically add or change anything there?
conavitzky wrote: » I agree with Ultrapercy. Allow yourself to dictate your pace. I ran 1:21:30 in rnr half last year and ran 2:46 in DCM. I ran 1:21:05 in rnr 2015 and 2:54 in dcm. RnR is a tight course (net uphill with hard finish) Sunday Long runs up to 22 miles. Midweek medium long run up to 24k with portions at mp (4x5k with 3mins easy, 400m half marathon pace 1200m 10-15 secs slower than mp continuous for 20k) are some of the sessions i did midweek that worked for me. The change of pace session i really enjoyed as it broke the monotony ofthe run. It also helped for DCM as there are sections where you will run slower than mp and other sections where you need to run faster than mp due to the undulating course. Dont be afraid to go beyond what you think you are capable of. If you have a good aerobic base and plenty of long runs id be definitely shooting sub 2:50.
noelearly wrote: » That would kill me for the rest of the week. Mightily impressive paces.
conavitzky wrote: » squinn2912 wrote: » I like that session particularly mixing up the pace. I had been running 10-12 miles at half mp once per week. one session of mile repeats and then the rest was easy pace. Would you typically add or change anything there? If you are running at true half mp that's one hell of a session which I personally wouldn't do or be capable of every week. I wouldn't be going any further than 10-12k at LT (could be 3:38-3:50 for someone in or around sub 3 pace depending on the runner- I'm around 3:42 pace or thereabouts). I also never did miles late on (12 weeks left) in my two marathons. I just concentrated on continuous rubs with changes of pace within the run . I dropped the LT run about 6 weeks out to concentrate on MP. Kept some 100 m strides to keep leg turnover. Il qualify this by saying this is what worked for me!
Djoucer wrote: » Bit of a how long is a piece of string question. How tired should you be after 14 miles at MP?
Djoucer wrote: » Bit of a how long is a piece of string question. How tired should you be after 14 miles at MP? Did 14 miles at MP followed by 7 miles of easy running at weekend. Found the MP part fairly difficult. The wind didn't help but was hanging on for last few kms. Hoping to do sub 2.50. My overall pace for the MP session was 2.49.30 pace. Legs recovered quickly for the easy 7 miles and was able to hold 5min km pace without a problem. The session was after an easy weekly of running, 50km or so.
squinn2912 wrote: » I rarely go at MP effort during long runs. Would you guys advise it during a normal training week or would you be better going slower? I've done 4-6 miles at MP but that programme didn't work out well so I abandoned that in my programmes ever since. I prefer to do two hard sessions and run the long run 30 secs to a minute slower than goal pace
finisklin wrote: » Hi folks, looking for some help on my training and perhaps reassurance as DCM is closing in. Doing Daniels 2Q program and up to 70 miles a week. This program may be too ambitious for me endurance wise to the detriment of speed. Have a good foundation of mileage built up over the last few years as I enjoy running, all year round. Recent race times as follows; HM - 1.29 10k - 40.08 5k - 18.33 My aim for the HM was sub 1.28 and this has questioned my approach. Completed DCM last year in 3.10. Goal was to go sub 3, which is too ambitious at this point. Looking for some guidance - continue on with program or adapt it in favour of developing more speed focussed sessions?
finisklin wrote: » Can see where you coming from with the speed and the endurance. I am second guessing myself and was disappointed with my HM time. Having said that I incorporated it into my training and dropped the 2nd Q session on the Wednesday. Decided not to race again for a number of reasons before the big day. Primarily family commitments. Did DCM last year without any HM beforehand which left me going in blind. How's training going with you Noel?
