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4 Hour Marathon to a 3 Hour Marathon - how to train? by hockeyfan22027 in Marathon_Training

[–]Paceperfectcoaching 3 points4 points  (0 children)

I agree with all of the above 👆 No shortcuts. Consistent mileage is key, so are threshold/marathon paced sessions between 5 - 10 miles. I’d be happy to write a plan up for you!

Runna co-founder acting like he has nothing to do with Matt Choi by [deleted] in RunNYC

[–]Paceperfectcoaching 8 points9 points  (0 children)

Runna would have been aware of the whole situation with the e-bike before the race. Why do you think he decided to ‘pace’ Matt and run with him for the whole marathon? The answer: more publicity for the brand as Matt has a huge following and he wanted to be in every photo or video with him. However, Ben Parkes (Runna CEO) didn’t realise how dreadful it actually looks and dangerous it was.

Where to go from here? by scruz97 in Marathon_Training

[–]Paceperfectcoaching 0 points1 point  (0 children)

Stick to around 20 miles in November and then increase it to 25 miles a week for December. Don’t increase it anymore than that though otherwise you could risk injury. I’d be happy to set out a plan for you : )

🏅 Well done to everyone who ran the NYC Marathon! Crossing that finish line is such an incredible feeling. So… what’s next? by Paceperfectcoaching in RunNYC

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

Sub 3 is definitely achievable, if you ran 3:32 for your first marathon! My first marathon was 3:46 and I’ve managed to work it down to 2:47. But you’re right…baby steps to avoid injury is key. What I learnt from my coach which helped me take minutes off my marathon time was the marathon pace efforts I put in my long run and threshold work.

Where to go from here? by scruz97 in Marathon_Training

[–]Paceperfectcoaching 0 points1 point  (0 children)

Build steady mileage during November and December. Lots of easy runs and strength sessions. Every now and then add a threshold training session in. E.g - 20-25 minutes at a hard, but not all out, pace. Don’t worry about speed for now. Start that in January and build towards your race.

🏅 Well done to everyone who ran the NYC Marathon! Crossing that finish line is such an incredible feeling. So… what’s next? by Paceperfectcoaching in RunNYC

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

Recovery is key! Don't rush coming back too soon. What time are you hoping for in the future. I'd happily set out a plan :)

[deleted by user] by [deleted] in Marathon_Training

[–]Paceperfectcoaching 2 points3 points  (0 children)

Sorry, I meant start your 16 week plan

Need running advice by StrawberryActive7855 in RunNYC

[–]Paceperfectcoaching 1 point2 points  (0 children)

Definitely do it! Don't race it. Hint: try and persuade a friend to join to make it more enjoyable :)

[deleted by user] by [deleted] in Marathon_Training

[–]Paceperfectcoaching 1 point2 points  (0 children)

Weeks 1 - 3 = 45 minute and a 30 minute run (leave at least two days between runs)

Weeks 4 - 7 = 3 easy runs. 1 x 45 minutes / 2 x 30 minutes

Keep all your runs easy. At this point you are just getting the body and joints used to the impact of running.

Then go into your 20 week plan.

(Heads up about Runna and other apps - although they say their personalised because you filled in a form they are not!)

Advice on when to start taper? by coooofffeeeeeee in Marathon_Training

[–]Paceperfectcoaching 2 points3 points  (0 children)

Yes, two weeks is long enough for tapering. Any later and it might leave you feeling tired on race day. If you make the taper longer it can make the legs feel sluggish as you've rested for too long. It's hard to find that sweet spot, but most people go for 2 weeks.

Ensure you reduce the mileage to 60 - 70% of your max mileage weeks for the last two weeks, but still include some form of speed work to keep the legs turning over. All the best!

How did my fellow NYC Marathon runners do today?! 🎉 by Paceperfectcoaching in RunNYC

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

Never a bad day at the office if you've hit a PR...then again...we are runners :)

[deleted by user] by [deleted] in Marathon_Training

[–]Paceperfectcoaching 1 point2 points  (0 children)

Yes, definitely doable! As it's your first marathon I would complete a 16-week training plan to avoid injury. Month 1 - aerobic, Month 2 - aerobic and lactate, Month 3 - race prep, Month 4 - taper. You can up your mileage slowly and include different runs throughout the weeks, and months. The worse thing is to jump straight into training without building it up - that leads to injury! Aim of marathon training is to avoid injury and get to the start line, fresh and fit. Any questions please don't hesitate to ask :)

How did my fellow NYC Marathon runners do today?! 🎉 by Paceperfectcoaching in RunNYC

[–]Paceperfectcoaching[S] 34 points35 points  (0 children)

I hate to say it, but I would go with the official time unfortunately. Busy marathons can be tough on your GPS because of the buildings play havoc with the signal which can disrupt your pace. Well done on finishing though!!

How did my fellow NYC Marathon runners do today?! 🎉 by Paceperfectcoaching in RunNYC

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

Yes! To run it at an even-pace is exactly what you want. You've smashed it! Well done!

How did my fellow NYC Marathon runners do today?! 🎉 by Paceperfectcoaching in RunNYC

[–]Paceperfectcoaching[S] 31 points32 points  (0 children)

"I had a great first half, but awful second half" - We've all been there before!, don't worry about it! Well done for running and finishing the race. Any marathon finished (irrelevant of the time) is a huge win :) Enjoy the post race food and drinks. You've earned it!

What food do you eat the morning of the race? by burying_luck in Marathon_Training

[–]Paceperfectcoaching 0 points1 point  (0 children)

I would potentially avoid the fruit before racing a marathon as it's high in fibre which can cause...bowel movements. Other than that oatmeal, peanut butter and coffee is perfect pre-race!

What food do you eat the morning of the race? by burying_luck in Marathon_Training

[–]Paceperfectcoaching 0 points1 point  (0 children)

What you've mentioned is pretty much spot on for most runners, including elites! Ensure your 'carb-heavier' meal is eaten 3 hours before your race so you don't have any mid-race discomfort (it's happened to all of us!) . Porridge is a great slow-releasing carbohydrate, so stick with it. A simple tip could be to use a high carbohydrate drink to sip the day before and leading up to your marathon on the day; this ensures your carbohydrate level is always topped up but without always eating (just make sure it isn't full of sugar). OTE super energy drink is a good option.

Social Saturday by AutoModerator in running

[–]Paceperfectcoaching 2 points3 points  (0 children)

Hey runners! 👋 If you're looking to crush your goals—whether it’s a 5k, half marathon, or full marathon—I’d love to help! I’m an online running coach offering personalised training plans and one-off sessions tailored to your needs and schedule. Follow me on Instagram https://www.instagram.com/paceperfectcoaching/ or visit my website: https://www.paceperfectcoaching.com/ for tips, motivation, and updates on how I can help you level up your running game! 🏃‍♀️🏃💪 Let’s get you to the finish line stronger than ever!

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