I'm training for a local marathon in February where I hope to qualify for Boston. For my age group (M 55-59), this requires a time of 3:45 or better (approx. 8:35 min/mi). I finished my only previous marathon 20 years ago in about 3:52, but I believe I am fitter today despite my age. In March of this year I completed a half mary in 1:35:43, which according to a race predictor translates into a 3:21:01 marathon. Because my running mileage is rather low by marathoner standards, however, I was thinking that a 3:30 goal (about 8 min/mi) might be more realistic. So I tried two experiments, which yielded seemingly conflicting results.
First, I did a brick in which I first tried to fatigue my legs by cycling fairly briskly for 1:20, and then immediately set out on a 30-minute run, aiming for an 8 min/mi pace. This pace felt too easy, however, and I ended up running at about a 7:40 pace instead, which still felt reasonably comfortable.
Then, a few days later, I did a two-hour run, trying out Hal Higdon's "3/1 training" concept. The first hour and a half I took it very easy, keeping my heart rate in the 120-140 range (my max running HR is around 185). In the last half hour, I tried out an 8:00 pace. This time, however, 8:00 felt very uncomfortable, and by the end of 2.75 miles at this pace my heart rate exceeded my estimated AT (high 150s). Since my intention was to run an endurance workout, I backed off the pace at that point.
Both experiments were run on flat terrain similar to my planned marathon. (One difference: the second experiment was done in light rain.)
Looking at these two seemingly divergent results, I have two questions:
1. What would be a good target marathon pace for me, both for training purposes and for pacing the actual event?
2. What implications might these conflicting results have for optimizing my training plan?
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Two roads diverged in a wood, and I--
I took the one less traveled by,
Which is probably why I was registering 59.67mi as I rolled into T2.
First, I did a brick in which I first tried to fatigue my legs by cycling fairly briskly for 1:20, and then immediately set out on a 30-minute run, aiming for an 8 min/mi pace. This pace felt too easy, however, and I ended up running at about a 7:40 pace instead, which still felt reasonably comfortable.
Then, a few days later, I did a two-hour run, trying out Hal Higdon's "3/1 training" concept. The first hour and a half I took it very easy, keeping my heart rate in the 120-140 range (my max running HR is around 185). In the last half hour, I tried out an 8:00 pace. This time, however, 8:00 felt very uncomfortable, and by the end of 2.75 miles at this pace my heart rate exceeded my estimated AT (high 150s). Since my intention was to run an endurance workout, I backed off the pace at that point.
Both experiments were run on flat terrain similar to my planned marathon. (One difference: the second experiment was done in light rain.)
Looking at these two seemingly divergent results, I have two questions:
1. What would be a good target marathon pace for me, both for training purposes and for pacing the actual event?
2. What implications might these conflicting results have for optimizing my training plan?
-----
Two roads diverged in a wood, and I--
I took the one less traveled by,
Which is probably why I was registering 59.67mi as I rolled into T2.