Repost: First time marathon pace

.....just run the damn thing and don't sweat it. you're at the entry
level/minimal standards for those taking it seriously. you'll be ok. 2 words,
"go slow". good luck!

ugh

Piedmont Donald said:

Long run: 20 miles at 10.4 mpm (3:28:00)
(Note: with 20 - 30 seconds walking each mile)

Recent race: 10 miles at 8.4 mpm (83:45)

Most recent half: 10.6 mpm (2:19:00)
(A year ago with only 40!! _total_ miles of training)

Go out at your 20 mile pace. It will seem slow when you're rested.
You might have enough left to pick it up in the last 5 miles.

A well trained runner (60 mpw) will be able to run about 1 minute or more
faster than his 20 mile training pace.

Let us know how it went...

-- Dan

Piedmont Donald sorry_invalid@too_much_spam.com said:

I didn't get _any_ response to my earlier posting. I assume it was because
I connected and transmitted the message well after I "sent" it causing it to
be lost/filtered.

What do you mean ? Do you mean the post didn't go through ? But it would show
up in the newsgroup (and on google) if it did. If you are/were expecting
email replies, then don't. Post here, read here.

I agree with Dan -- given this sort of minimal training, just use training pace
for the marathon.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

"Piedmont Donald" <sorry_invalid@too_much_spam.com> wrote in message
news:[email hidden]...

Quoted message said:

The eternal question: How to pace my first marathon?

I have some ideas, but I'd like to hear what the collective wisdom says...

The wisdom recap is:

- "go slow"
- go out 20 mile pace .. possibly pick it up in last 5 miles
- as fast as you did your 20 mile run
- just use training pace

Quoted message said:

P.S. Since this post went out late, the race is already run; but I'd like
to hear your suggestions and/or predictions anyway.

Since I usually race (10K / 10M) a little over one minute faster that my
training pace, I opted for a conservative(?) 30 seconds faster than my long
run pace.

Thanks to all that offered advice. Race report to follow...

Piedmont Donald

There is a good discussion on this at:

http://www.halhigdon.com/marathon/Mar00index.htm

You need to decide if 20 miles as outlines in the "plan" is enough or
if you want to actually run a full 26.2 before your marathon. There is
wide debate about it. For me, I plan to do the fully 26.2 3-4 weeks
before so that I know I can do the distance without doubts. -Dave

Piedmont Donald said:

"Piedmont Donald" <sorry_invalid@too_much_spam.com> wrote in message
news:[email hidden]...

Quoted message said:

The eternal question: How to pace my first marathon?

I have some ideas, but I'd like to hear what the collective wisdom

says...

Quoted message said:

The wisdom recap is:

- "go slow"
- go out 20 mile pace .. possibly pick it up in last 5 miles
- as fast as you did your 20 mile run
- just use training pace

Quoted message said:

P.S. Since this post went out late, the race is already run; but I'd

like

Quoted message said:

Quoted message said:

to hear your suggestions and/or predictions anyway.

Since I usually race (10K / 10M) a little over one minute faster that

my

Quoted message said:

training pace, I opted for a conservative(?) 30 seconds faster than

my long

Quoted message said:

run pace.

Thanks to all that offered advice. Race report to follow...

Piedmont Donald

Leafing through rec.running, I read [email hidden]'s message of
13 Dec 2004:

Quoted message said:

You need to decide if 20 miles as outlines in the "plan" is enough or
if you want to actually run a full 26.2 before your marathon. There is
wide debate about it. For me, I plan to do the fully 26.2 3-4 weeks
before so that I know I can do the distance without doubts. -Dave

Will you be running your 26.2 training run at marathon pace? If you are,
then your legs may be trashed for several days. If you're running it at
your normal long run pace, then you're going to be running for quite a bit
longer than your marathon. Again, recovering from this may take too long.

I have heard of runners actually doing this, but there aren't many. What
works for me is to run for the length of time that I plan to run the
marathon. So if I'm planning a 3:20 marathon, then I'll run for 3:20, but
at long run pace. I might run the last couple of miles at marathon pace,
but no more.

The only up side to running 26.2 miles (that I can see) is confidence.
However, I don't think that the risk you are taking is worth the ego boost.
AFAIK, there is no positive physiological adaption that is acheived. IMO,
running the marathon should be left for race day. Your weekly mileage, long
runs, tempo runs, VO2 runs, easy runs, rest days all combine to make the
marathon distance happen on race day.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.

Point taken. I am only running 10m max distance now so have couple
months until the 20m. I like the idea of running for the time goal at
slower pace. How many weeks before race day do you do that? And do you
do it only once or over a couple of weeks? Is this in addition to the
20M? I need to do hills as well as I am training for Big Sur. Thx, -Dave

Point taken. I am only running 10m max distance now so have couple
months until the 20m. I like the idea of running for the time goal at
slower pace. How many weeks before race day do you do that? And do you
do it only once or over a couple of weeks? Is this in addition to the
20M? I need to do hills as well as I am training for Big Sur. Thx, -Dave

Leafing through rec.running, I read [email hidden]'s message of
14 Dec 2004:

Quoted message said:

Point taken. I am only running 10m max distance now so have couple
months until the 20m. I like the idea of running for the time goal at
slower pace. How many weeks before race day do you do that? And do you
do it only once or over a couple of weeks? Is this in addition to the
20M? I need to do hills as well as I am training for Big Sur. Thx, -Dave

3:20 should get me 23 miles. I'm gong to try that 7 weeks pre-race, then a
21 miler 3 weeks pre-race.

My long runs look like this for the next 18 weeks (training for Boston):
13, 15, 15, 17, 19, 14, 19, 20, 15, 15, 23, 18, 17, 18, 21, 16, 10, race

I don't do over 20 miles more than once a month, but I do get close. Do you
have a particular plan you'll be following?

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.