Everything in its right PACE

tisnotover · 14-03-2010 11:25PM

Your in top-form for a sub-3 attempt Misty.

The race time today coupled with that 22mile run ya did (last 10 at PMP) should give you great confidence.

Maybe go out at 3:05 pace for first few miles and see what you think then?? Regardless, your in-line for a great marathon.

misty floyd · 14-03-2010 11:39PM

tisnotover wrote: »

Maybe go out at 3:05 pace for first few miles and see what you think then?? Regardless, your in-line for a great marathon.

Thanks very much. That (in bold) is exactly what I'm gonna do. Lets just hope training is injury free over the next 4 weeks. By the way have you a goal for Ballyc? Dungarvan was 61:?? was it?

tisnotover · 14-03-2010 11:43PM

misty floyd wrote: »

Thanks very much. That (in bold) is exactly what I'm gonna do. Lets just hope training is injury free over the next 4 weeks. By the way have you a goal for Ballyc? Dungarvan was 61:?? was it?

Ah here, there's others more experienced than me who could comment on pacing for a marathon (haven't done one like!) , that's just how I mite pace it :rolleyes: Take it easy over while lad.

Dungarvan was 63:27, so hoping for 62:xx, I'd take your time any day

mithril · 14-03-2010 11:54PM

misty floyd wrote: »

ha I was just about to plug that into McMillan thanks. Yep, the good aul McMillan. He's like an Irish banker during the celtic tiger years.

McMillan: "you want a time for the marathon?"
me: "yes please, would you like to know my background?, my previous marathon PB?
McMillan: "nah, you'll be fine"

Just messing around mithril. I know you know there are issues with McMillan.

If you read the small print around the calculator, which very few appear to do, its pretty accurate.
BTW 1:05:20 was what I did in a 10 mile a few weeks before I ran 2:59

DustyBin · 14-03-2010 11:56PM

Excellent running and great report Misty, sets you up for a brilliant run in Rotterdam - fair play

misty floyd · 14-03-2010 11:57PM

tisnotover wrote: »

Ah here, there's others more experienced than me who could comment on pacing for a marathon (haven't done one like!) , that's just how I mite pace it :rolleyes: Take it easy over while lad.

I know but what you posted above is what I've been thinking.

misty floyd · 15-03-2010 12:01AM

mithril wrote: »

If you read the small print around the calculator, which very few appear to do, its pretty accurate.
BTW 1:05:20 was what I did in a 10 mile a few weeks before I ran 2:59

I'll read the small print. I was just fooling around there

Thats interesting about your 10m time. Did you go all out or steady? Had you big weekly mileage? Thanks.

Sosa · 15-03-2010 12:06AM

Well done Misty...great run

tisnotover · 15-03-2010 12:17AM

If you haven't read this Misty, aero2k posted up a training/race log of his sub 2:59 in Dublin last year, very interesting:

https://docs.google.com/Doc?docid=0AcN2ILvWdxnoZHM0ZjJ0OV8wZ25uaGczZGo&hl=en

misty floyd · 15-03-2010 12:26AM

tisnotover wrote: »

If you haven't read this Misty, aero2k posted up a training/race log of his sub 2:59 in Dublin last year, very interesting:

https://docs.google.com/Doc?docid=0AcN2ILvWdxnoZHM0ZjJ0OV8wZ25uaGczZGo&hl=en

thats interesting you should post that. I linked that in my very first post on this training log. That is the kind of race (I'm not talking time here) that I hope to run in Rotterdam. Strong and controlled. My LSR's are based around what he done for DCM and the rest of my plan is taken from Tergats posts. Great stuff isn't it. He was running the kilomarathon in Nottingham this weekend. Looking forward to the race report.

tisnotover · 15-03-2010 12:31AM

misty floyd wrote: »

thats interesting you should post that. I linked that in my very first post on this training log. That is the kind of race (I'm not talking time here) that I hope to run in Rotterdam. Strong and controlled. My LSR's are based around what he done for DCM and the rest of my plan is taken from Tergats posts. Great stuff isn't it. He was running the kilomarathon in Nottingham this weekend. Looking forward to the race report.

There's other snippets in there too, like his fuelling strategy, what drinks/gels etc. Pacing was very controlled, that has to be the key like.

kennyb3 · 15-03-2010 09:46AM

fair play misty you ve come a long long way recently due to the savage training you ve been doing. fair play

heffsarmy · 15-03-2010 10:24AM

Well done misty, thats a great time

mithril · 15-03-2010 11:33AM

misty floyd wrote: »

I'll read the small print. I was just fooling around there
Thats interesting about your 10m time. Did you go all out or steady? Had you big weekly mileage? Thanks.

I peaked about 60 miles a week.
Ran the 10 mile flat out but since I was doing peak mileage that week my legs were quite tired and this impacted the result. Taper for the actual marathon meant I was rested and in better condition for it.

For the marathon, a steady effort (adjust pace as appropriate for any early hills) is important up until at least half way. Then run the last 10k flat out and finish with nothing in the tank.

ronanmac · 15-03-2010 12:10PM

Savage running, misty floyd, fair play. Great race description!

Gringo78 · 15-03-2010 05:37PM

Great run misty. Your times & progression are similar to my own. It looks like you may beat me to the sub 3 though.

misty floyd · 16-03-2010 09:25AM

Week 14 down (4 to go)
(8th Mar - 14th Mar)

Monday: Rest
Tuesday: 10x900m average was about 3:08mins (11.5m with warm up/down)
Wednesday: 7m recovery. Some dumbell work.
Thursday: 7m easy & Core.
Friday: 5.5m easy.
Saturday: Rest
Sunday: Craughwell 10m. PB of 62:13 (ave pace 6:12m/m)

Total for week: 42m

misty floyd · 16-03-2010 09:27AM

Mon 15th March

4.6m recovery run. Massage last night. Sore.

aero2k · 16-03-2010 10:26AM

tisnotover wrote: »

There's other snippets in there too, like his fuelling strategy, what drinks/gels etc. Pacing was very controlled, that has to be the key like.

Hi lads,

Glad the report was helpful. I've been enjoying all your logs as well as those of Sosa, krusty, Abhainn and others. Looks like we're all progressing nicely. I wasn't trying to say "this is how it should be done", just "this is how it worked for me". Probably the main point is that everything was tried out before the big day, either in a race or long run.
On the pacing, I sort of accidentally ran the first mile in 6:50 or so and settled into that pace. It's easier to get the pacing right if you are familiar with the course - as I train in the park every day I knew I could be a bit slow for the first 4 miles if necessary and I'd easily make up 30-40 sec from miles 4-8 if I had to. I found Nottingham-Derby more difficult not knowing the territory. Also the cramped start was a factor, I've just worked out it took 34 sec to cross the start line as against 12 secs in Dublin, with a much more cramped 1st mile, so all that makes a difference too. It's really an accumulation of lots of small things.
And one really obvious point - if you're 25 sec too slow for the first mile, then that's only 1 sec per mile for the rest of the race, on the other hand if you're 25 sec too fast...

Speedy44 · 16-03-2010 11:41AM

misty floyd wrote: »

14th March Craughwell 10m race report

Two guys were working together ahead of me.
Holy crap, I bombed past them and sprinted home strong, they were nowhere near me by the end.
A little bonus, I was the 25th man in and got the last top 25 finisher technical t-shirt. Overall finish was 27th.

Great job Misty. Wish I had paced myself like you, especially since I was one of the guys you so merciless flew by in the last 1/2 ml or so :mad:
I dragged my ass to the finish line with a 6:22 last mile in 29th position overall. Serves me right for going out in 5:49 :eek:

Krusty_Clown · 16-03-2010 12:04PM

tisnotover wrote: »

Maybe go out at 3:05 pace for first few miles and see what you think then?? Regardless, your in-line for a great marathon.

The only problem with this strategy is that if you leave it too long, and you do have aspirations of hitting sub-3, you might be making too much of an uphill battle for yourself. Say for example you start off aiming for 3:05 = 7:00/mile (measuring the marathon as 26.5 miles to allow for bad race line, etc). You'll cover the first 5 miles in 35 mins, leaving you with 2:25 to cover the remaining 21.5 miles, which is the equivalent of 6:45 min/mile for the remainder of the race, and that's to hit exactly 3 hours (the maths are a little bit flexible/rounded off).

Bearing in mind that your first mile or two are always going to be slower (due to the crowd, warming up etc), if you really want to get under 3 hours then I think you should be trying to move towards your target pace (gradually) from when the crowds start to thin-out. If you're happy enough with a time somewhere between 2:58 and 3:05, and the sub-3 is not the primary goal, then yes, start at a slower pace for a few miles, and work your way up. But if the goal is specifically sub-3, then remember, the longer you leave it, that harder it is to influence your average speed. You can see this on a Garmin, when you are on a long run, and one of the fields is 'pace-average'. If you're doing a 20 mile run, and you adapt the pace over the last mile or two (slower or quicker) it's very difficult to influence the average pace in a positive or negative way, by more than a couple of seconds.

I'm rapidly becoming a bit of an even pacing evangelist!

misty floyd · 16-03-2010 01:12PM

Great job Misty. Wish I had paced myself like you, especially since I was one of the guys you so merciless flew by in the last 1/2 ml or so :mad:
I dragged my ass to the finish line with a 6:22 last mile in 29th position overall. Serves me right for going out in 5:49 :eek:[/QUOTE]

No way. Sorry about that....but I'm not really

You caught me boasting...not good.

misty floyd · 16-03-2010 03:55PM

aero2k wrote: »

Hi lads,
I wasn't trying to say "this is how it should be done", just "this is how it worked for me".
...

Of course Aero and cheers. I think any advice anyone gives on these logs or in the main forum is from peoples experience and not set in stone. Many ways to skin a cat and all that.

Krusty_Clown wrote: »

The only problem with this strategy is that if you leave it too long, and you do have aspirations of hitting sub-3, you might be making too much of an uphill battle for yourself. Say for example you start off aiming for 3:05 = 7:00/mile (measuring the marathon as 26.5 miles to allow for bad race line, etc). You'll cover the first 5 miles in 35 mins, leaving you with 2:25 to cover the remaining 21.5 miles, which is the equivalent of 6:45 min/mile for the remainder of the race, and that's to hit exactly 3 hours (the maths are a little bit flexible/rounded off).
I'm rapidly becoming a bit of an even pacing evangelist!

Thanks Krusty. I don’t think I’d leave it easy for 5 miles. I think you are right there. Maybe 2-3 miles at 7:00 or 7:05 m/m.
By the way sub 3 is the primary goal now but if it doesn’t happen and I sub 3:05 I’d still be happy. That’s not to say I’m not going to go for sub 3 and I don’t believe I can. I think I can do it.

Krusty_Clown · 16-03-2010 04:41PM

misty floyd wrote: »

Of course Aero and cheers. I think any advice anyone gives on these logs or in the main forum is from peoples experience and not set in stone. Many ways to skin a cat and all that.

Thanks Krusty. I don’t think I’d leave it easy for 5 miles. I think you are right there. Maybe 2-3 miles at 7:00 or 7:05 m/m.
By the way sub 3 is the primary goal now but if it doesn’t happen and I sub 3:05 I’d still be happy. That’s not to say I’m not going to go for sub 3 and I don’t believe I can. I think I can do it.

That's a healthy attitude. I reckon you're better off aiming for around the three hour mark, than getting too hung up about hitting sub-3. That was my approach for Berlin, and it meant that I was able to enjoy the race without putting too much pressure on myself, and wasn't disappointed with my 3:00:50 finish (and you should go better than that on the day). I reckon exact targets are just too hard to hit. A runner might get there on the day if everything lines up, but if they don't, they nail it the next time with tons to spare. Just realized its on the same day as the Connemarathon, so hopefully we'll all have something to celebrate that day.

tunguska · 16-03-2010 07:25PM

Krusty_Clown wrote: »

I'm rapidly becoming a bit of an even pacing evangelist!

Im with you on that one krusty. Personally it works for me.

Speedy44 · 16-03-2010 09:09PM

misty floyd wrote: »

Great job Misty. Wish I had paced myself like you, especially since I was one of the guys you so merciless flew by in the last 1/2 ml or so :mad:
I dragged my ass to the finish line with a 6:22 last mile in 29th position overall. Serves me right for going out in 5:49 :eek:

No way. Sorry about that....but I'm not really

You caught me boasting...not good.[/QUOTE]

not too worry, you earned a little boast ..................;)

misty floyd · 16-03-2010 10:15PM

16th March
7.2m this evening. Filet steak for dinner and desert consisted of 10 cafe noir buscuits......couldn't help myself.

Oisin11178 · 17-03-2010 01:31PM

Congrats on the 10 mile race misty and good luck in the marathon:D

theboyblunder · 17-03-2010 09:54PM

misty floyd wrote: »

Week 14 down (4 to go)
(8th Mar - 14th Mar)

Sunday: Craughwell 10m. PB of 62:13 (ave pace 6:12m/m)

Total for week: 42m

great 10 mile time misty!

misty floyd · 17-03-2010 10:17PM

17th March
Had to work today which was a bummer as I wanted to get a longish one in during the day. Still got out for 10m easy this evening with 6x100m strides. Nice to run the stress off from work.

Everything in its right PACE

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