68 lost souls wrote: » Thinking I'll make the call now to just try 4:10 and avoid blowing up altogether for my first time attempting a marathon. Did my last long run last night - 30km averageing 6:25. I tried to push the last 10km to MP but it neded up going 5:45, 5:40, 5:47, 5:48, 5:51, 7:04, 7:17, 7:35, 8:47, 7:49, 6:40. Heart rate climed too high trying to push 5:40s First 20km was averaging 6:11 pace and was comfortable enough, route had twice the elevation of the marathon route.
smashiner wrote: » Best of luck with whatever you decide.
Lazare wrote: » My paceband was vital. It focused on even effort rather than even pace, I set it up for a slight negative split with a downhill limiter. I wasn't a slave to it as such, although my milestone splits were bang on or close to bang on I did feel the need to sway slightly from it here and there. I got it from here. It's an excellent service, unlike generic pacebands it fully takes the course into account and you can tailor it as you wish. I set it up the way I did based on the advice I got about taking the first half really easily. Paces were as follows.. 9:48 9:19 9:36 8:59 9:55 9:51 9:08 8:40 8:44 8:36 9:03 8:49 9:11 9:31 8:54 8:43 8:53 8:41 8:46 8:44 9:01 9:20 8:49 8:50 8:57 9:16 8:503:58:00 Fueling plan was a gel before the gun and every 30 mins. This obviously all assumes you've ran a ton of MP sessions at 4hr pace, have tapered well, have carb loaded well up until Friday and rested well on Sat.
akenno wrote: » I have done up a very simple plan, maybe too simplistic. First 11km @ 5.50/km pace 5k @ 5.35/km pace 26.2km @ 5.40/km pace Total Time: 3:59:25 I think the crucial part for me is not heading out too fast for the first 11 km. Then I plan on picking up the pace for the next 5 to bring me back on track to be at the halfway point under 2 hours. The second half is all about getting into a rhythm and keeping the legs churning and then see how I am with the last part and if I have anything to give, give it then.
Unthought Known wrote: » Doesn't that plan give you a 4:00:21 finish time? You may have left the .2 off at the end. Don't forget your watch will have you around 26.4 miles (42.5 km) at the end so pace for that.
Kellygirl wrote: » I’m planning on doing the first half in 2:01 and hopefully pick up the pace then and do the 2nd half in 1:58:45. I’ll be going out quite conservatively and have a course specific pace band.
Bluesquare wrote: » Does nobody deal in kms in these parts 😠I need a Km plan suitable for a group . It’s just way to hard to do !!! Tomorrow I’ll try again tomorrow . After 7 mile does anybody know off hand what Kms stick out as been particularly needy of a slower pace . The pacing spreadsheet I’m looking has paces per every 2k.
Griff75 wrote: » Haven’t posted in a while but hoping to get the sub 4 this time around too. Training has gone ok I haven’t raced but have done a few MP long runs with my last being 21 miles with the last 16 @ MP. I’m not going to overthink the pacing I’m just going to take it easy until Castleknock and ease into 8.45-9 min miles for the rest of it.
ewc78 wrote: » My plan rightly or wrongly is no faster than 9:20/mile for first 7 miles which should be roughly a 58min first 10km. Pick it up then on all the downhills to Lawrence hill but no faster than 8:50mile, slow right down to get over the hill. Then there are a few up and downs and drags as far as the 15 mile marker so run the course and adjust pace accordingly. Would hope to pick it up from Mile 15 until the finish to 8:50/mile as that seems to be my MP based on all my training runs, and if there is anything left from Nutley lane to home just go for it, if I feel I'm just hanging on then that's what I'll do and not worry about going any faster at that stage. Easier said than done of course. Will take a SIS gel every 30 mins with a caffeine one at 90mins and 180mins. No 1 'A' goal is obviously to break the World record so 1:59.39 would be great but failing that then my only goal is sub 4. If I fail I fail but I have no other goal than sub 4. I've already finished 3 Marathons so just finishing isn't a goal this time. If I was to be pushed to making a B goal then for my own sanity I need to see some return from my training so as close to 4 as possible which would be a huge PB for me anyway.
ewc78 wrote: » No 1 'A' goal is obviously to break the World record so 1:59.39 would be great but failing that then my only goal is sub 4.
ADCD4 wrote: » Hi, Would really appreciate some thoughts as am between two strategies for Sunday. This will be my 4th DCM with two at 3.57. Hoping to push for 3.55 this year and was planning to run with 4 hour pacers until around 20miles and then push on if I feel I can. The other option is to go at the very back of 3.50 pacers (I’m in wave 2) and pace myself at 5.34 average. I did the half in the race series in 1,46.50. Any thoughts you might have would be great! Thanks
Singer wrote: » Your first plan is better, go with the 4 hour group and then push on, maybe after half-way or so.
Dealerz2.0 wrote: » With DCM first 7 miles being the major climb, is there a chance of over doing it in those 7 miles by going with the pacers "even pace strategy" if and when the time comes to push on happens?
ewc78 wrote: » Anyone fancy going for a long run this morning?
