Marathon Training and Race - sub 2.25

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London RUNNER
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Marathon Training and Race - sub 2.25

Post by London RUNNER » Sun May 04, 2014 4:35 pm

Apologies Tinman and other users, I believe I posted this in the wrong section.

I have a marathon approaching and up until recently my goal was to try and break my personal best of 2.29 (2011 - have not run one since), however the last weeks my training has started to move in the right direction and I'm unsure at what pace to go out at.

The last few weeks I've ran

4 x 5 km off 3 minutes recovery, avg. 16.45
3 x 3 miles off 3 minutes recovery with the miles getting progressively quicker (1st 3 mile effort 5.19, 5.09, 5.04) (2nd 5.27, 5.16, 5.03) (3rd 5.27, 5.16, 4.59).
20 x 400m off 30 seconds/100m jog in 74s

I've run 6 x 20 mile runs between 6.20-6.45 miles. Avg 70 miles the past 10 weeks (big session on Saturday 13-16 miles, long run on Sunday, the other days I'm running once between 7 - 12 miles).

Maybe the above suggests slower than sub 2.30. I would appreciate thoughts and advice, should I aim to go through in 70-72 or be sensible and aim to go through in 75.

Thanks.

Tinman
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Re: Marathon Training and Race - sub 2.25

Post by Tinman » Sun May 04, 2014 5:24 pm

LR -

(1) Have you run any races lately? It's good to have reference race times to project your present marathon pace.

(2) When is your race?

(3) What is the course profile? Hilly, flat, downhill?


Thanks.
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Re: Marathon Training and Race - sub 2.25

Post by London RUNNER » Mon May 05, 2014 4:50 pm

Hi Tinman

I have a few 10km races coming up. The race is on June 21st and its fairly flat. I believe the course record is 2.12.

In terms of races, I ran a 72 minute half about 2 months ago (which I won on a hilly course) and a 32.40 10km but I was not very fit then. I also ran a 15.38 5km in a local race, followed by 2 x 16.55 off 4 minutes recovery (4 weeks ago)

Other recent sessions have included

5 x (1k + 400), 60s rec after the 1k and 200j after the 400 (2.58s/68s). 
2 x (5 x 800). 30s rec for 1st set, 200j in 90s for the 2nd set (all in 2.28s)
Mile (5 minutes), 3 mins recovery 5 x (400, 60s rec, 800). 200j in 90s recovery (68s/2.24)
Mile at HM pace (5.15) 3 mins recovery, 3 × 1600, lap jog rec, 8 x 200, 30s rec. (4.55/31s) 3 minutes recovery Mile at 10km pace 5.00
15 mile tempo about 5 weeks ago at 5.45s

The additional two sessions in original post both took place on the track (4x5km - 50 laps)

Thanks again for your time and replies.

I feel I have moved on

Maybe 2.29 is about where I am

Tinman
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Re: Marathon Training and Race - sub 2.25

Post by Tinman » Mon May 05, 2014 9:21 pm

LR -

I think it would be very helpful if you run a 3000m time-trial to test your aerobic power. Share that time with us, and I can guide you further.

Cheers,

Tinman
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Re: Marathon Training and Race - sub 2.25

Post by London RUNNER » Tue May 06, 2014 1:49 am

Thanks Tinman

I'll fit one in this week.

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Re: Marathon Training and Race - sub 2.25

Post by London RUNNER » Tue May 13, 2014 5:15 pm

Hi Tinman

I was unable to get in a 3km but I did manage to race over 10km. The conditions were not ideal but I ran 31.39. I am sure I could go quicker, although the goal is the marathon. I have 6 weeks until my race.

I guess my concern is if I go out at sub 2.25 pace am I lucky to suffer at 20 miles. From reading your posts, you obviously know what you are talking about.

Thanks again

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Re: Marathon Training and Race - sub 2.25

Post by Tinman » Tue May 13, 2014 7:29 pm

LR -

Thanks for the update.

The 10km time shows you are close to what you need for a marathon equivalent for 2:25.
Now we need to know endurance index. That's why a shorter or longer time-trial (or race) will provide the key to figuring out your marathon time and pace. I recommend that you run a 3km time-trial. You may have to get a club mate to run with you, pacing part or all of it.
Last edited by Tinman on Tue May 13, 2014 8:01 pm, edited 1 time in total.
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Re: Marathon Training and Race - sub 2.25

Post by Run4ms » Fri May 23, 2014 9:18 am

London RUNNER...are you running the Grandma's Marathon on June 21st?

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