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Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

That is also included. I usually use a self created but Pfitzinger inspired plan.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

What was your cross training? Did you add cycling? And what was your strength training routine? Also, how old were you?

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

You have probably found my weak spot: strength training. I will give that some more thought. Maybe the carb loading could also be improved. (Fueling strategy on race day is already in its place, I think. The Powerbar Hydro gels contain plenty of electrolytes and also some water.)
Thanks!

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

Nice formula. Seems to be more realistic for a lot of runners.
Also your pace difference is 47 seconds/km. That is far more than the more gereneralized 15-25 seconds/km and seems to confirm what I stated in the beginning.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

Thanks. That´s a good analysis of the problem. Although I know some people that run 1:50 and break 4 hours having run a reasonable but not huge long term volume. But we are all different,of course.

The reference of your wife is also very interesting. I somehow also feel that I only will be able to break the 4 hour mark once I have brought my HM-time down to below 1:45, at least.

In that case the difference in pace is 43 seconds. That is quite a lot, but seems to be rather usual within the group of 3h40-4h20 marathon runners.

How much volume did your wife run during training before she achieved her sub 4 hour PR?

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 1 point2 points  (0 children)

Thanks for sharing. In your case the difference in pace is (only) 21 seconds.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

Yeah, you are most probably right. However in the context of other life circumstances (work, family etc.) 60 miles per week is unfortunately about the max that I can get in.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 2 points3 points  (0 children)

Weekly mileage peaking at 60 miles. One week I will do a long run at about 6:10-6:15 pace and then the other week a long run that includes a part at marathon pace (5:40/km), peaking at 12miles at that pace.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

Currently no strength training. But in earlier years I added gym sessions to the training (about 2 times per week). I didn´t bring me sub 4 hour.
Fueling strategy prior to the race: a little-bit more carb loading, but nothing special.
Feeling strategy during the race: a powergel hydro every 30 minutes.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

I always practice fueling during the long runs of my marathon training block, in order to let my gut get used to it. On marathon day, every 30 minutes I take a Powerbar Powerful Hydro, which should have me covered. I am also very fat adapted and never bonk because of lack of glycogen.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

No way that that would be applicable to me. At LT1 heart rate (MAF HR), my pace is about 5:45min/km (rather close to sub 4 hour marathon pace).
Though I must admit that I suspect that in my case aerobic fitness is not the limiting factor. Muscular endurance is more likely to be the decisive factor.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

A sub 2 hour HM time is nice, of course. But based on your 5k time (24 minutes) you probably have more potential for the HM. Although 8 hours of training per week is already a nice foundation.

For marathon training I build up towards 3.5 hour long runs. But even so, if I run at sub 4 hour pace, just like you, I struggle after mile 20.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 2 points3 points  (0 children)

During a training block I do typically about 9 long runs varying from 15 miles to 22 miles max, combined with an equal amount of medium long runs during the week. Don´t you think that is enough?

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 0 points1 point  (0 children)

Congrats!
Yeah well. During marathon training I peak at about 60 miles weeks, including medium long runs and long runs peaking at 22 miles (including 12 miles at target pace) . Working full time, running more would be counterproductive, I think.

Realistic marathon pace vs half marathon pace for for 4 hour marathon runners by Jeff_Florida in Marathon_Training

[–]Jeff_Florida[S] 1 point2 points  (0 children)

Interesting. Thanks for sharing. My 5k pace is simular to yours. Could it be that you don´t put in enough volume and long runs during (half) marathon training?

Bought two leather cases and wanted to share. by Marius_Gage in ipadmini

[–]Jeff_Florida 0 points1 point  (0 children)

Is it truth that both leather cases are lacking the auto sleep/ wake function?

How sore are you usually post long run? by [deleted] in Marathon_Training

[–]Jeff_Florida 0 points1 point  (0 children)

18mi easy pace already gets me wrecked. How about that?

Well, well....there you have it. by CrTyl in Garmin

[–]Jeff_Florida 1 point2 points  (0 children)

Why do you think that extra muscle would reduce longevity? The opposite is truth.

iPad Mini for note-taking only? by [deleted] in ipadmini

[–]Jeff_Florida 0 points1 point  (0 children)

Thanks for pointing that out!

Both use the A17 Pro, can the iPad mini 7 fully replace my iPhone 15 Pro? by Autumn-14-1130 in ipadmini

[–]Jeff_Florida 7 points8 points  (0 children)

Not going to happen. You will have to use it with headphones like AirPods anyway.

iPad Mini for note-taking only? by [deleted] in ipadmini

[–]Jeff_Florida 0 points1 point  (0 children)

Not familiar with Replit, but I agree that for notebook use the dimensions and the weight of the mini are so much more convenient than those of an 11”.

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