The Sub 3:15 Marathon Thread
1 lurker |
330 watchers
Jun 2019
4:32pm, 14 Jun 2019
1,207 posts
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Daz Love
Baz - Where as Larks on the other hand says "so it shouldn't be too much of a challenge to knock out 7:00-7:10 at the weekend for 8 miles" 
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Jun 2019
4:35pm, 14 Jun 2019
7,816 posts
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larkim
LOL - I'm saying that off the back of running 13.1 at 6:30s about 4 weeks ago - it really should be more that do-able; whether it represents marathon pace *effort* is a different question (last weekend I did about 5-6 at 7:40s in the middle of a long run and that was closer to what I reckon ought to be MP effort level).
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Jun 2019
4:40pm, 14 Jun 2019
1,208 posts
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Daz Love
I 100% agree, I could probably do 8 @ 7-7:10 but I would think with current fitness HR would be way higher than I would like for MP. Which opens the debate, should MP at this stage be based on effort (c87% HR) or goal pace. I would say pace! |
Jun 2019
4:44pm, 14 Jun 2019
31,764 posts
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HappyG(rrr)
Larks, not sure there is such a thing as "Marathon Pace effort". By definition, the effort to sustain exactly the same marathon pace changes from the start of race (where it feels ridiculously easy and slow and is actually hard to slow yourself down to e.g. 1-5), to comfortable and natural (e.g. 5-15), to tough, but OK (e.g. 15-22) to OMFCOR how the heck can I keep going (e.g. 23-finish). Surely? So the point about MP, I think, is two fold: 1. psychological - dialing in to that marathon pace, getting used to running longish at that pace, 2. physiological - putting some pace into your long runs, faster than general or easy long run pace, so still aerobic (way below threshold) but giving your muscles, joints etc. a good pounding, so encouraging resilience and endurance. So, they're harder than a "general" long run. But they're easier than a marathon effort (at the end of the marathon anyway!) G
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Jun 2019
4:45pm, 14 Jun 2019
31,765 posts
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HappyG(rrr)
And yeah, they are at goal pace, because by definition you've only got 10km / half marathon to convert from, so you may not (yet) have the ability to marathon at that pace. G
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Jun 2019
4:45pm, 14 Jun 2019
7,817 posts
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larkim
Goes to the perenial question - should training paces which are notionally derived from a race pace be based on current or projected / planned / aspirational pace? I'm taking the simple approach and going for planned pace, as I don't have a MP at the moment having not raced a marathon since autumn last year. |
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Jun 2019
4:47pm, 14 Jun 2019
7,818 posts
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larkim
HG - agree, MP effort in my terms last week was with an eye to HR for that period in 5-15 miles or so.
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Jun 2019
5:58pm, 14 Jun 2019
928 posts
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puzzler
I think it depends a bit on whether you have a particular target. I am running to HR/effort at the moment because I don’t have a goal pace. I am just going to go through the schedule and take a view on pace about 4 weeks out. If I had a specific (and realistic) goal I’d be running at goal pace.
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Jun 2019
10:25pm, 14 Jun 2019
3,127 posts
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STOOSH
Well done on the 10k Gus -cracking effort and so close to your pb! It's all about the long warmup ( think i'll try that next week - 93m warmup then blitz the last 5k ) Marathon pace to me in the early stages was always to hr effort ( around 82%max hr moving towards 85-87% further into the training cycle). Never once did mp during a long run, it was always a separate session so that the long run was either easy or progressive depending on how tired i was feeling! Bazo - take a week off and recover. You won't lose anything and will probably gain out of it in the long run!! |
Jun 2019
10:26pm, 14 Jun 2019
7,577 posts
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LouLou
I’m sure stoosh could tell some stories about my marathon pace runs - it’s a wonder we stayed together never mind got married. If we got stopped at a road crossing I’d have a meltdown that my pace would be disturbed and my marathon training would be destroyed 😂. Did manage to do 8 at marathon pace and stick to pace whilst hungover 💪. Now I’m contemplating couch to 5k when I’m cleared to run again 😂 |
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