Sub 20 5k

[TheEd]

keep providing feedback and ask the questions ...

getting marathon pace runs in is most important

finishing off with marathon pace at the end of the long run is important .. this is all about form .. learning to maintain form while tired and being able to disassociate from what the body is feeling, however in a group training session it should be a lot easier

what end time in the marathon are you looking for?

on we go

TheEd

[runninggirl]

Thanks for the feedback. I will look to do the 32k with last 16k at marathon pace this weekend then
I am hoping to run somewhere between 3:20-3:30 for the marathon.

[runninggirl]

Hi TheEd,

I thought I would update you on the weeks training. A friend talked me into a different workout other than the rolling hill workout. We ended up doing
5 x 1 mile with 2 min rest at 10 seconds faster than marathon pace. My mile times ranged between 4:33-4:40 per km pace.
Today was the 32k run with last 16k at marathon pace. The workout totally fell apart. I had a hard time keeping the marathon pace after a few miles so settled into a comfortable pace. Total time was around 2:51 at 5:19 pace.
My legs felt heavy and breathing was hard. I am not sure if it was due to it being a really cold morning (I had a hard time moving and breathing in the cold)or not having a day off from running in 2 weeks.
I guess this week would be the 2k workout and then long run of 2 hours?

Becky

[TheEd]

B .. maybe consider looking at a marathon target time that is less and then on the day maybe you can look to go quicker

your 2k pace should be on 4.30 per k = 45 minute 10k time to make the marathon pace easier

so if you do the 2k session, start with 4.45 per k and then if you feel strong then speed up over the lst 2k

you cannot expect to run faster if there is nothing there, if you do so, then it is not trainingbut simply depleting you

here's to a good training week

onwards

TheEd

[runninggirl]

Hi TheEd,

That sounds good. Just a couple of questions.
The friends I am training with are considering making the long run this weekend another 32k run. I was thinking of running 25k but feel I could use another 32k run. In my experience it seems more detrimental at this point to run 32k two weeks out from the marathon. What are your thoughts?

Then on thanksgiving (10 days out from the marathon) there is an 8 mile (13k) race that I was thinking of running but as a marathon pace workout. What are your thoughts on doing that workout 10 days out from the marathon.

Thanks in advance for your time and help.

Becky

[TheEd]

Hi B .. best go with your gut instinct .. stick to doing 25k, if you were on top of your runs then 32k would do no harm

you should be getting used to marathon paced runs

as long as you don't go too hard in the event

good luck

TheEd

[runninggirl]

Hi TheEd,

That sounds good. Thanks for your feedback😀

Becky

[runninggirl]

Ps. My gut right now is to do this marathon as a training run and gear up for another marathon on 1/18/15. I feel like I am behind in my training and could use some more time to gear up for a decent marathon. If that is the case the 32k run this weekend would probably be ok.

[runninggirl]

Hi TheEd,

I thought I would update you with this last weeks workouts.
Sundays long run with 2 weeks out from the marathon was 25k @5:13 pace.
Today I ran in a Thanksgiving run at a marathon pace effort. I really focused on form and feeling comfortable during the race. The race distance was 13k and I ran 4:46 pace.
I am wondering what your thoughts are on my final week of training before the marathon? I have been feeling flat in my workouts and don't feel like I have any speed in my legs but maybe this is normal with marathon training?
My thought is for this Sundays run (a week out) run 20k then tues either 400s or a Fartlek run. Would love to hear your input.

Thanks,

Becky

[TheEd]

eat protein while you can now to help with muscle recovery

you need to ease off completely, don't do a 20k run, it is not necessary

if anything simply run 20 minute runs everyday at marathon pace

hopefully it all pulls together

no speed work no more testers

good luck

TheEd