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Jan 2008
9:29am, 11 Jan 2008
400 posts
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oops, shouldn't have used a 'less than' sign, lol.
It's just the less than 11 mile aerobic runs I can't find a pace for using the vdot resources I've found. P&D describes these runs as 'steady', and mcmillan suggests my steady pace is around 6.30/mile which seems a bit fast when my planned marathon pace is around 6.50/mile.
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Jan 2008
9:30am, 11 Jan 2008
412 posts
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Impossible is Nothing
Daviec...resist the urge to do many of your aerobic runs at MP. Although I think I remember P&D saying this is OK from time to time essentially your aerobic runs are for easy building up of your aerobic capacity an overall mileage. Remember you should have a reason for every run and your key runs in the endurance meso-cycle are: LR, midweek medium LR, and your strides. Some micro-cycles include a key run of threshold running, but the other session are not key effort sessions so don;t run them hard.
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Jan 2008
9:31am, 11 Jan 2008
413 posts
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Impossible is Nothing
"Steady" is a term used in different ways by different people. P&D are viewing it as easy-ish, but some people view steady as steady-state or tempo/threshold pace (which is what McMillan seems to be doing).
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Jan 2008
9:31am, 11 Jan 2008
2,289 posts
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hellen
thanks impossible
The reaon I ask is that I am trying to establish my MP.
Predictors say around 4 hours but the best I have done is 4.28, (10.12/mile)however, there has been a reason for each of them going wrong - FLM 07 too hot, Edinburgh 07 not recovered from FLM and overdid inbetween, Lecester 07 was told it was flat so didnt hill train and it was really hilly, plus I overdid the training so was tierd before I started.
I have run 10 miles in 10/mile which felt quite easy so would that suggest that I could do a bit faster for the marathon with the right trianing and taper?
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Jan 2008
9:34am, 11 Jan 2008
414 posts
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Impossible is Nothing
Go with the predictors Hellen! I don't know offhand what the pace guides would give for a 4 hour marathon runner but P&D's thinking is that we are doing lots of training and so we are "racing " the marathon and so it should certainbly be faster than in training.
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Jan 2008
9:37am, 11 Jan 2008
401 posts
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Thanks IIN. I'm comfortable with the long/medium run pace, and I slow down to about 8.25/mile for recovery runs. My steady aerobic run isn't till next Saturday when I'll be in the first week of the endurance+LT meso-cycle, so I may go slightly faster than my long run pace, but not too fast.
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Jan 2008
9:37am, 11 Jan 2008
2,290 posts
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hellen
a 4 hour marathon is just over 9/mile, no way can I do that, it is based on my HM a year ago whcih was before I started marathon training, I have spent about a year doing lots of slow miles so cant do my old HM pace for a HM any more. Even though I have done 3 marathons I have got slower so that is why I was looking at p and D schedules to see if they can help me get closer to that 4 hour mark.
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Jan 2008
10:06am, 11 Jan 2008
183 posts
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B Rubble
Davie, you're a bit younger and faster than me and therefore a bit quicker on the "steady" runs. I do these around the 8 m/m pace (with some hills) which is usually comfortable.
My understanding of MP running is that you run at your goal MP, am I wrong?
Hellen, I got slower on my 2nd and 3rd marathons (despite reducing HM PB by 3 minutes) then knocked 4 minutes off after adopting P&D.
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Jan 2008
10:08am, 11 Jan 2008
2,292 posts
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hellen
that reassuring rubble
what is your MP when you are doing your steady runs in 8s?
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Jan 2008
10:09am, 11 Jan 2008
2,293 posts
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hellen
I think MP is your goal but you need to have a REALISTIC goal, the pace predictors tell me 4hours but I dont think that is realistic as looking on fetch noone with my HM time has done 4hours and the best I have done is 4.28!
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Sub 3.05 Marathon Plan / Advise - Help please
Aug 2016