Lots of setup here, then my question:
I'm running a November marathon. I've struggled with staying healthy the last few years, and I'm finally (knock on all the wood) having a great season of training. I want to run this marathon smart - negative split, plenty in the tank to find a gear on mile 18. I'm not chasing a time goal, I'll let the training dictate the time.
This morning I had a great 18 miler/race rehearsal. I broke down mileage/pacing thus:
First 2 miles: 10:00/mi
2-5: 9:30
5-13: 9:10
13-18: 8:30
I finished with an average pace of 9:06. My race plan right now would be to stay at 9:10 to mile 18, then go to 8:30.
Average HR was just 125 - about 67% of max (187) - great for LSD. Max was 147. I had plenty in the tank - which again, it's a training run, so not looking to be wasted.
A recent 5k threshold run of 7:31/mi has Daniels running formula putting my marathon pace at 8:42/mi, and anticipates a marathon finish of 3:48. All very doable I think.
Finally my question: Am I pacing too conservatively? Should I be spending miles 5-18 at closer to 9:00/mi? Go to Daniels MP earlier instead of holding back as long? Should I be working for a higher avg HR and let that dictate pace? Should I find the new gear earlier - say mile 16? Should I just shut up and not worry about it? I don't want to leave anything out there on race day.
Happy to offer more info or insights if that's useful. Thanks for any insights.
I'm running a November marathon. I've struggled with staying healthy the last few years, and I'm finally (knock on all the wood) having a great season of training. I want to run this marathon smart - negative split, plenty in the tank to find a gear on mile 18. I'm not chasing a time goal, I'll let the training dictate the time.
This morning I had a great 18 miler/race rehearsal. I broke down mileage/pacing thus:
First 2 miles: 10:00/mi
2-5: 9:30
5-13: 9:10
13-18: 8:30
I finished with an average pace of 9:06. My race plan right now would be to stay at 9:10 to mile 18, then go to 8:30.
Average HR was just 125 - about 67% of max (187) - great for LSD. Max was 147. I had plenty in the tank - which again, it's a training run, so not looking to be wasted.
A recent 5k threshold run of 7:31/mi has Daniels running formula putting my marathon pace at 8:42/mi, and anticipates a marathon finish of 3:48. All very doable I think.
Finally my question: Am I pacing too conservatively? Should I be spending miles 5-18 at closer to 9:00/mi? Go to Daniels MP earlier instead of holding back as long? Should I be working for a higher avg HR and let that dictate pace? Should I find the new gear earlier - say mile 16? Should I just shut up and not worry about it? I don't want to leave anything out there on race day.
Happy to offer more info or insights if that's useful. Thanks for any insights.