26-08-2015, 10:52 AM
Thanks TheEd, your feedback is much appreciated. Good confirmation on the rolling hills session.
I'll be sure to not speed up the 2k session, but keeping it easy and relaxed is not going to happen unless I reduce speed substantially :p Thinking of shooting for slightly slower than last time, what do you think of 3:55 starting pace for the first couple and then speed up to 3:50 for the last few?
I see your point in not putting any performance pressure on myself, but honestly that's impossible for me to do. As much as I'd like to race the marathon comfortably and just enjoy the experience, I am competitive by nature and would like to race the marathon as fast as I can. I realize that I am a racing newbie and especially on this long distance, but I feel strongly committed to do my best during the few last weeks and in the race itself to maximize my performance.
I guess this is the time to start talking about Marathon pace and my capacity there. Since last fall, when I started thinking seriously about the Marathon, I have had the 3 hr mark in the back of my head, as an ambition. I raced the half in 1:26:14 in Sept 2014 and am reasonably comfortable about my current fitness level being at least on par with that, probably I am in better shape now. I have a hard time letting the sub 3 hr dream go, even if I am not fully accustomed to the longer distance.
On yesterday's easy run I threw in 3k @ anticipated marathon race pace (or slightly faster) in the middle. Basically had 3k warm up (5 min/km), then 3K @ 4:12 min/km and avg HR of 166 (max 173) and ended with 3k warm down (5:30 min/km).
I do see a lot of Marathon programs where sessions @ marathon race pace are frequent. One such session which I find interesting is called Italian interval, it should be run 17-19 days before the marathon (in addition to long runs in the weekends) and consists of 15 min warm up, then 20 k of alternating 1k of 10 sec slower than marathon race pace and 1k of 10 sec faster than marathon race pace, making you end up with 20k @ marathon race pace overall. Sub 3 hr means 4:15 avg pace, hence would be alternating between 4:25 and 4:05 if I do this workout. Obviously this is a very tough workout and should be run on a flat route.
What do you think of doing this session instead of the rolling hills on Tuesday? The plan for the coming days would then be:
Today: easy 30 min recovery
Thursday: 5 x 2 k @ slightly slower speed than last time
Friday: Rest
Saturday 3 weeks before Marathon: 35k very easy (will do it slower than the last few long runs)
Sunday: easy 30 min recovery
Monday: 10k easy
Tuesday: 15 min warm-up, then 20k @ marathon race pace (Italian interval)
Wednesday: easy 30 min recovery
Thursday: easy 1 hr
Friday: Rest
Saturday 2 weeks before Maration: long easy run, max 30k (will do it slower than the last few long runs)
Sunday: easy 30 min recovery
The last two weeks I expect to gradually reduce quantity and effort in the sessions, in order to build a surplus towards the race.
Lots of thoughts I guess, but at its core my question is simple: substitute the rolling hills session next week with a marathon specific race pace session or not?
Thanks in advance for your honest answer and also your thoughts on my sub 3 hr target, given my current capacity. :please:
Chris
I'll be sure to not speed up the 2k session, but keeping it easy and relaxed is not going to happen unless I reduce speed substantially :p Thinking of shooting for slightly slower than last time, what do you think of 3:55 starting pace for the first couple and then speed up to 3:50 for the last few?
I see your point in not putting any performance pressure on myself, but honestly that's impossible for me to do. As much as I'd like to race the marathon comfortably and just enjoy the experience, I am competitive by nature and would like to race the marathon as fast as I can. I realize that I am a racing newbie and especially on this long distance, but I feel strongly committed to do my best during the few last weeks and in the race itself to maximize my performance.
I guess this is the time to start talking about Marathon pace and my capacity there. Since last fall, when I started thinking seriously about the Marathon, I have had the 3 hr mark in the back of my head, as an ambition. I raced the half in 1:26:14 in Sept 2014 and am reasonably comfortable about my current fitness level being at least on par with that, probably I am in better shape now. I have a hard time letting the sub 3 hr dream go, even if I am not fully accustomed to the longer distance.
On yesterday's easy run I threw in 3k @ anticipated marathon race pace (or slightly faster) in the middle. Basically had 3k warm up (5 min/km), then 3K @ 4:12 min/km and avg HR of 166 (max 173) and ended with 3k warm down (5:30 min/km).
I do see a lot of Marathon programs where sessions @ marathon race pace are frequent. One such session which I find interesting is called Italian interval, it should be run 17-19 days before the marathon (in addition to long runs in the weekends) and consists of 15 min warm up, then 20 k of alternating 1k of 10 sec slower than marathon race pace and 1k of 10 sec faster than marathon race pace, making you end up with 20k @ marathon race pace overall. Sub 3 hr means 4:15 avg pace, hence would be alternating between 4:25 and 4:05 if I do this workout. Obviously this is a very tough workout and should be run on a flat route.
What do you think of doing this session instead of the rolling hills on Tuesday? The plan for the coming days would then be:
Today: easy 30 min recovery
Thursday: 5 x 2 k @ slightly slower speed than last time
Friday: Rest
Saturday 3 weeks before Marathon: 35k very easy (will do it slower than the last few long runs)
Sunday: easy 30 min recovery
Monday: 10k easy
Tuesday: 15 min warm-up, then 20k @ marathon race pace (Italian interval)
Wednesday: easy 30 min recovery
Thursday: easy 1 hr
Friday: Rest
Saturday 2 weeks before Maration: long easy run, max 30k (will do it slower than the last few long runs)
Sunday: easy 30 min recovery
The last two weeks I expect to gradually reduce quantity and effort in the sessions, in order to build a surplus towards the race.
Lots of thoughts I guess, but at its core my question is simple: substitute the rolling hills session next week with a marathon specific race pace session or not?
Thanks in advance for your honest answer and also your thoughts on my sub 3 hr target, given my current capacity. :please:
Chris