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Marathon Training Plan

 
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Turbomentor

Aug 26, 08 6:59

Post #1 of 3 (206 views)
Marathon Training Plan Can't Post
After having an incredibly bad marathon last December, I decided to try to learn "how" to run vice just doing more running. I took up the Pose Method of Running and have been working on trying that technique ever since. I'm not perfect at it and I am definitely a MOP triathlete, but I did see PRs in all my distances and was able to get through IMLP unscathed.

So now I have my sights set on Marine Corps Marathon in Oct and am using a pre-built online plan. Like many plans it has a mix of EZ/Tempo/Cruise and long runs built in. To help me figure pace, I am using the McMillan Running Calculator to try to get a pace range. www.mcmillanrunning.com Yes, of course, I'm using my HRM as well.

I am being ambitious and setting a goal time of 3:30 which for a slow ass runner like me is a good time. I am using 7:36-7:56 for Tempo runs (pretty consistent with HR zones) and am using 8:52-9:52 for my long runs. It seems to me that this pace is just too damn slow! I did 14 miles on Sunday, and was physically unable to keep my pace that low. Part of it is the Pose running which makes slower running more difficult, but my avg pace per mile was 8:39. I am concerned that I am going too hard (based on the pace calculator) but I also wonder how I am going to translate 8:52 min/mile on a long run to 8:00 in the race environment. This is not my first marathon, but is the first one where I had a time goal I was training to, so I'm paying a lot more attention to pace/HR etc.

http://www.trainingpeaks.com/...X6yVlBBpDnrZGweIcWuq Long run workout stats/viewer.

Anyway, any guidance/reassurance about my pacing and how that translates on the big day would be appreciated.


Tri2HaveFun

Aug 26, 08 7:24

Post #2 of 3 (174 views)
Re: Marathon Training Plan [Turbomentor] [In reply to] Can't Post
I did all my longer runs in the 9:15-9:45 range and my marathon goal pace was also 8:00. I ended up running a 7:53 pace in the marathon. I also run using a Pose type of form. You need to keep in mind that one of the goals of the longer runs is to build endurance - it's not about speed. Going at a slower pace also helps to minimize recovery time, plus it teaches the body to recruit fat as a source of energy.

In previous marathon training I did what you're doing and those races turned out poorly. The going slow to get fast type of training didn't make any sense. Now that I've done it I can see why it works. Do your plan as designed or risk not getting the results you seek.
Don

Tri-ing to have fun. Anything else is just a bonus!


Turbomentor

Aug 26, 08 9:01

Post #3 of 3 (112 views)
Re: Marathon Training Plan [Tri2HaveFun] [In reply to] Can't Post
Thanks for the comments.

I'm not new to endurance sport and not new to marathon, but it does seem counterintuitive to run so slow on the long runs. Good to hear that even running slow you can still run fast! I just need to force myself to run slower on the long runs. Tempo/Cruise workouts are where you build the speed I guess.