How Slow is Too Slow?

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May 2012
12:37pm, 23 May 2012
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crooked-smile
So, now that my "speed" goal race has passed, it's time to seriously commit to the marathon training.

I have just done an LSR of 11 miles. I knew it wasn't going to be fast- I'm only a couple of days past a 10k race, and it is HOT outside. plus obviously, it's an LSR, so it's slow. However, I'm a little bit worried that it was TOO slow

I do a sub-2 half (Just!) and am hoping for about 4:30 in the marathon I think. My pace today was a 10:48 mile. Now, if this had been a 20 mile run, I'd have been ok with that. but because it was a relatively short long run, I'm just a bit worried that was far too slow?

Anyway just looking for a wee bit of advice on how slow is too slow- when does it become a "wasted" run?
May 2012
12:39pm, 23 May 2012
11,888 posts
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DeeGee
That seems fine to me. That's around LSR pace for a 4:30 marathon.
May 2012
12:46pm, 23 May 2012
12,992 posts
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JohnnyO
It cant be too slow. Within reason.
If people on crutches are going past you then you may need to reconsider.
May 2012
12:47pm, 23 May 2012
12,021 posts
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sheri3004
I don't think it's too slow at all - long runs should be at easy conversational pace. (I tend to do mine too fast :()

Mcmillan Running Calculator mcmillanrunning.com lets you put in your race times/goal times and tells you what pace all your runs should be at - although it's open to debate in some quarters. (duck)

He has me doing long runs at 10:34 to 11:34 pace.
May 2012
1:14pm, 23 May 2012
194 posts
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JenLov
Sheri that's interesting. Just done some calculations myself on that site based on my 5km time. To do a 3.50 marathon (8.48 miling) I should be doing LSR at 9.18 - 10.18. 1 min per mile over a LSR is quite a difference though.
May 2012
1:17pm, 23 May 2012
21,390 posts
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Nellers
When I did my first half I ran a 1.55 off long rund or 11-12 minute/miles. If anything I'd say you're either going too fast or aren't being ambitious enough with your racing.;-)
May 2012
1:21pm, 23 May 2012
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Maz Heeps
did you feel it was too easy at that pace hun?

I know when you n I did a 7 miler at that pace the other week, that was a nice conversational pace for you... whereas i was a bit more knackered...

Was it all you had on the day? too soon post race? Or were you not clock watching?
May 2012
1:25pm, 23 May 2012
454 posts
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crooked-smile
It was all I had to be honest. Could have pushed it harder if I'd really wanted to, but it would have been a real effort.
May 2012
1:26pm, 23 May 2012
455 posts
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crooked-smile
But thanks everybody- you have reassured me that it wasn't too slow :) although maybe I need to be pushing it harder in races :p I'm certainly under performing at HM distance based on my 10k time according to Macmillan!
May 2012
1:28pm, 23 May 2012
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Maz Heeps
and what's this talk of wasted miles?!!??!?!

who talks of such things?!

About This Thread

Maintained by Metro_Nome
So, now that my "speed" goal race has passed, it's time to seriously commit to the marathon train...

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