My wife is very fit. She has worked out in some way just about every day for years. She runs regularly and has completed several half-marathons and even a half-IM. She is, however (you guessed it), very slow. She runs twelve minute miles no matter how short or long the run. She has no desire to run faster and will not do any speed work.
I just convinced her to run her first full marathon (New Vegas Marathon). I am certain that she will have no trouble finishing; she, however, worries that at her slow pace, she will not be able to log enough training miles to finish comfortably.
To get her mentally prepared for this race, we have been debating how long her longest run(s) should be. I believe that any run over 2:30 is counter-productive and risks injury. Since she feels she needs more mileage, I have recommended a second longish run per week-say 90 minutes. She still feels that is not enough as a 2:30 run is only 12-13 miles for her. I have conceded that one or two three hour runs might be ok-she wants to run even longer.
I tild her I would post to get more input on the long run issue for the slow. Any thoughtrs will be greatly appreciated.
Dear God man. Find her some simple speed drills!!! Seriously. She still has time to increase her speed.
Are you going to visit and check out the course?
Vegas is pretty flat, but on the way back from downtown, there’s a log uphill. Certainly not steep, but long! They just made a modification to the course because it ran through a very bad part of town. This has now been averted.
12-13 miles isn’t enough. her body will blow up come mile 15, 19 or 20. IMO, at a MINIMUM she needs to run up to 18 or 20 one time, and then taper.
running more than 2:30 is critical, because it trains the body and mind to go beyond what’s comfortable. she will need every bit of that during a marathon–especially the first marathon.
there is no saving breakdown for a marathon. the distance is required in order to be prepared. she can be smart though. isn’t there a group of fellow slow runners that she can do these long runs with?
I have to agree with your wife. You are using your marathon training times to try to apply to her and they won’t. She’s going to run a 5 1/2 - 6 hour marathon, so she needs to train to at least 80-85 percent of that time, just as you would make your longest run about that same percent of your marathon goal time. Some people believe they should run the full 26 before the event, I disagree. 20-22 miles is plenty, save the marathon for the special day, when adrenalin and spectators will make up the difference. I’d suggest she run several 16 - 18 milers however, whatever time it takes her. FWIW.
This reminds me of a quote I saw from an elite runner where he said he was in awe of the people who run 5-6 hour marathons. He said that he made sure he ran fast because he couldn’t imagine running for that long. I suppose if she’s done a half IM, she knows what it’s like to do something for 5-6 hours, but sub 5 sounds so much more pleasant.
Don’t be afraid of a 5-6 hr marathon time. I’ve only ran one marathon and I did it in 5:43, so time shouldn’t be an issue. You sound like you want to speed her up. As I stated before, speed drills will definitely work. however, it’s her first marathon. Let her enjoy it at her pace. you bring your bike and ride to different points in the race so she can see you supporting her.
Definitely not trying to speed her up-gave up on that years ago. Actually, I like running with her at her pace for long training runs. Keeps me from going too fast and getting injured. I am just concerned that a 3:30-4:00 training run may be a problem-everything I read here and on Gordo’s site counsels against such long runs. However, I suppose I was imposing views for faster paced runners and IM training. Not fair.
The race course sounds very cool-going down the strip on fumes will be a kick. We are staying at Excalibur and staying until Tuesday morning so we can play after the race.
I’ve done 2 marathons and I’m also a slow runner (10 - 11 min/mile). For the first one, I did 2 runs at 3:30 and 2 runs at 4:00. I also did one run that was approximately 25 - 26 miles (4:30). It was important to me to do that. I fully recovered and had no problem during the marathon. The 25-26 mile run was done 3 weeks out. For the second one I didn’t need to go so long since I already knew I could do it. I did several runs at 3:00+, one run at 3:30, one run at 3:45 and one run at 3:50. I think these long runs are more important for us slower runners since we have to build up the leg strength to keep going.
There is no way that a long run of 2:30 is going to get her ready for her marathon. She has to go at least 3:30 and probably 4:00 to 4:30, in my opinion. Of course, I don’t have any injury problems or anything like that, so take this advice with a grain of salt.
Who cares what speed your wife does. Just to do it and finish is great!!
My wife did a HM last year. Finished at 3 hours. Fasted walked most of it. Never ran more than a mile before the race.
I did my first Marathon at 48 last year. NEVER ran more than 1.5 hours in training. NEVER ran more than 15 miles in a week. Used the galaway method. Every mile I walked 45 seconds. Finished in 3:43. Going for 3:30 this Dec. with the same level of training.
I will be doing my first IM in 9 days with 8 to 10 hours a week training, and 17 Tri races this season. 17th race will be sunday. Just a short sprint race. :o)
I still am married, have a family, a personal life, a job.
I am sorry, all this talk about how much training you MUST do for races is nuts as far as I am concerned. Could I be faster? Who cares. Races are PART of my life, NOT my life.
I will be doing 2 20-milers as prep for winter marathon; each will take at least 3:30, if not more. I think it’s important to get at least one >3 hour run for those of us who are out there 4+ hours. I’ve only done one other marathon and did only one 20 miler. I finished, but it was far from comfortable. I’m hoping with more big mile runs, I might be able to finish better (i.e., less wiped), but who knows. I’m not sure finishing 26 miles is ever supposed to be “comfortable.”
I’m definitely not a fast runner (3:48 mary), but I have experimented with breaking up the long runs since my work schedule varies. I think 12-13 mile is not enough and that you are comparing her training time to a person who is going to go out and train at 8-9 min pace. Two different beasts. 2:30 at her pace is not enough to get bonked as she is clearly burning ample fats and the joint stress should not be too bad unless from is a problem. When I can’t run a long run due to my work schedule, I run about 2/3’s of it in the morning and then 1/3 plus another mile or two in the evening. The level of fatigue feels the same at the end of the day but the joint stress and recovery seem to be a bit better. I also run both runs at a faster pace simply because I can. The next week when I bump up another mile on my long run, it’s as if I did not miss a beat. My suggestion is to cap her at 2:30 if you are still worried, but add another run on the same day and get the total amount of miles towards the magical 20 mile distance.
5 years ago I ran 2 marathons, the second was 4:20, first was even slower. I did the USA Fit program and it included 18 and 21 mile runs. It was important to me both physically and psychologically to do the longer distances. If your wife would feel more confident after doing the longer distances/times then she should do them. It would have been overwhelming to me to attempt to go twice as far/long as I had practiced.
Setting a limit of running 2:30 is great, but only if you are going to be running about 20 miles in 2:30. Personally, I’ve run 7 marathons, have usually run 20 at least once before each marathon and have never done a 20 mile training run in less than 3:00. One or two were in the 3:20 range. I know quite a few other people that are also slow marathoners, and they all try to get a 20 miler done even though it takes them a lot longer than 2:30 to do it.
Since your wife is training to be able to run 26.2 miles, not to run for 3:15 or 3:30, she really needs to run close to 20 at least once before the marathon. Otherwise, she is going to hit the wall big time around mile 20. If you are concerned about limiting the risk of injury, running for 12 miles more than she has ever run on race before is also a really good way to get hurt.
Gordo probably has a point for IM run training because you also have to do the IM bike training and running more than 2:30 makes it very difficult to do other workouts. But, since your wife is training for a marathon, she doesn’t need to worry about getting in enough bike training to ride 112 miles first and can therefore do the 20 miler even if it takes 3:30 or whatever without ruining the rest of her training.
I just reread his message. When I see things like “I convinced her”, and we are “debating”, I clearly see he may be trying to control her. This is why I just offered, give her what ever support she needs, but, let her do it on her terms. Forget the times!! I know that if I tried to tell my wife how to do it, she would be doing none of it. Us type A’s just need to make sure we are mellow with our spouses, in my experience.
My wife does ZERO ZERO sports. But, by trying to be supportive, and a little pushing, :o), I have gotten her to do a half marathon last year which she did not want, or think she could do. (She walked most if it by no one knows that, she finished!!) Now, she has asked are we going to do it again this year. I am going to try to see, again, if she will do a full marathon by support and a little pushing again.
I also got my wife, after 24 years of marriage, to learn to do a little swimming for the first time in her life this year. I convinced her to do a complete tri at the Davis Tri where the swimming was in the pool. (I told her she could not drown and got hold on to the rope lines.) I can not believe how many people she tells about her first and only tri race so far!!
So, with my wife, and my kids, I try to first lead by example. I wonder if 20 races this season is enough? And, I try to give support and hints. But, I can not look at the results via my timeline, which is have it done yesterday. Sometimes it takes years before they are ready to give something a try.
My wife, daughter and sister in law did a sprint tri as a team last weekend. They got third place and each got a medal! (There were only 3 teams) My wife is still talking about this is the first award she has ever won. She took it down to have it engraved!! Am so proud of her!!
So all the above things keep telling me that I have to look at things from her shoes, not time. So, her doing a race once has the same impact to her as me doing 20 this year.
I wonder if more us Type A’s would mellow out that there would be less threads on ST talking about being single? I am very lucky my wife is a type z. :o)
Only took her 8 years of doing some various races to get one.
The trick is to find a real real small race!! The other is as you get older, there are fewer folks.
At some road races we did last year, she missed on getting awards since she was just about last, or last in the race, but in the 45-49 age division. Now she will be in the 50 and above which have fewer folks. Shall be interesting to see how she reacts since there will be a much better chance for her to get some awards now. It may actually make her train a little more. Since my wife has scolosis (?), and was in a brace for 3 years in high school, her ability to complete any race is something I was very proud of her trying and doing!!
As I get older, I sure hope my body can stay in one piece since I do see a large drop off of folks racing starting at 50. At this point, completing the race is more impressive than the time!! I always smile when I see the battles on ST about time, and “BOP’s”, etc. I just wonder if these folks will be able to even race when they get to be my age. So many seem to be willing to destroy their bodies!! This is why I believe, and practice, quality is better than quantity! If I complete my first IM in 8 days, you will be hearing a lot about this since I would have proved it. But, until I do finish, I am not going to say it can be done, but, I sure am going to try!!