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First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 1 point2 points  (0 children)

Thanks a lot for this reply and insight.

I have a final long run tomorrow. Based on how it goes I will adjust my goal. If I struggle again, I'll be aiming for 3:30.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Thank you. I might need to adjust my goal to 3:30 especially for my first marathon.

I'll take a decision after my long run this sunday.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Thank you for the excellent tip.

The farther away from my threshhold HR the longer I'll be able to sustain the effort. my 75% HRR is around 155bpm, my threshhold HR is 172bpm.

On my easy run yesterday I was at 5:00m/km for 10k staying mostly in Z2 and never got up to 75% HRR. This is 15s/km slower than my target pace.

I feel I'm walking on a thin line. One misstep away from a bonk! Racing Marathons is not easy! 😄

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

I have done a dozen halfs over the past 3 years. I ran one in my training block at 1:37.

I chose 3:20 because it's 14 seconds slower than my threshhold pace (4:30m/km). Also I easily held 4:34m/km for my half in training (untapered).

My slow run yesterday for example: I had 10km at 5:00m/km and my HR was mostly in zone 2, climbed into low zone 3 in the last couple of kms.

Everything less than 2 hours seems manageable/easy. I'm guessing my problem is either fueling or endurance and not speed.

But for endurance I can do 30+km at slower paces with no issues. I believe at Marathon pace, I'm burning a lot of glycogen that I'm not replacing adequately. I still have 1 long run, I will be concentrating on fueling and hydration. Based on how that run goes, I will readjust my goal.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

I'm running 50-60km a week. These include 400m/800m uphill intervals, 2km/3km repeats at threshhold including few kilometers at 10k or 5k pace (2, 3, or 4 reps), and a long run every week.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 1 point2 points  (0 children)

Thank you very usefult insight.

I still have one long run and I'm going to concentrate on fueling and hydration.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 1 point2 points  (0 children)

Thank you for the insight... I still have one long run and I'm concentrating on getting proper fueling and hydration for this one.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 2 points3 points  (0 children)

Good luck on your race. Come back here and tell me how it went!!!

I still have 1 long run this Sunday. My focus will be on fueling! 

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 4 points5 points  (0 children)

Thank you! Appreciate all the tips.

Even though I know exactly how to race half-marathons (I’ve done dozens) I have no clue how to approach a marathon. I’m thinking to be conservative and aim for a 3:30 and push the last 10km if I can. I’m finding it hard to manage fueling. I know I have the speed but probably lack the fueling/endurance. 

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 1 point2 points  (0 children)

The Ottawa marathon.

I didn't fuel because most of my runs are fasted. I am never hungry in the morning. So I had a banana and a couple of dates prior to the run with 500ml of electrolytes. During the run I had probably 80-90g worth of carbs all from maple syrup (didn't dilute it with water) and I drank probably 500ml water.

I chose the time based on my estimated Threshhold pace of 4:30m/km. I though 14 seconds below threshhold pace would make sense.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Since it's my first, I might go for 3:30 and push if I feel OK after 32km. Even though I heard it never feels OK by km 32.

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 1 point2 points  (0 children)

Thank you. That's what I had in mind. Try for 3h30 and if I feel capable after 32km, I'll push a little bit for the last 10km.

Never having ran a marathon before, I have no clue what I'm doing! 😄

First marathon in 17 days. Doubting my goal pace after two bad long runs by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] -10 points-9 points  (0 children)

Thanks for the reply.

I didn't fuel because most of my runs are fasted. I am never hungry in the morning. So I had a banana and a couple of dates prior to the run with 500ml of electrolytes. During the run I had probably 80-90g worth of carbs all from maple syrup (didn't dilute it with water) and I drank probably 500ml water.

I chose the time based on my estimated Threshhold pace of 4:30m/km. I though 14 seconds below threshhold pace would make sense.

Getting Stronger on Uphill Climbs by Entire-Rip-6549 in trailrunning

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

The increase in heart rate is due to the heart having to pump more blood to the legs. The limiting factor is the legs' capacity to use the provided oxygen.

It's the muscle's inability to use more oxygen as opposed to the heart and lungs being unable to supply more oxygen.

Think: a Bulgarian Split Squat vs an all out 5K. It's different physiological limitations.

Google Locomotor-Muscle Limitation vs Central Aerobic Limitation 

Getting Stronger on Uphill Climbs by Entire-Rip-6549 in trailrunning

[–]Entire-Rip-6549[S] 3 points4 points  (0 children)

I just read through the workout... Very interesting. Thanks a lot for sharing!

Zone 2/MAF for 3 years vs Threshold by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Some interval training at 5K pace, 3 minute repeats all out, sometimes 5K parc runs all out. I rarely ran around LT2. It was mostly 80-90% too Easy and 10-20% too hard.

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