Okay, I know, I fell off the face of the planet! I haven't been really following trifuel over the past while, but I know I need you guys now!
I am training for the PEI marathon in October. I have two goals...one is to use the marathon to help me get my marathon experience up and my times down so I can someday hit Kona...two is to use this marathon to qualify for Boston. To do this I have to hit 345 in PEI. I am comfortable with illness, weather and wind shutting me down and preventing it, but if all conditions work out, I would love to run it fast enough for a BQ.
So goal pace is 520min/km. I raced 15 yesterday at an average of 448min/km and wasn't dead, but it was a race. All the calculators and "experts" are saying I am capable of going under my qual time. Very cool. Problem is, how do I do that in the race...what are your best marathon tips? Am I shooting too high? It's my third marathon (one stand alone at 453, longest training run 25k, not pretty, other in my first IM was 502...nuff said). I have run two thirty kms, 32 this weekend, 30 next weekend, then tapering...following Runner's World Advanced program, feeling good, minor tweaks that I am taking care of to prevent them from becoming injuries...
So yeah, can I do this? How do I do it? I think my body may be there, but am worried about headspace...feeling confident that it is not a "lofty" goal...that is what may be escaping me!
I miss you guys.....
Pacing and nutrition are the
Pacing and nutrition are the keys to running a great race if you have put in the adequate training. Stay on top of your nutrition as if you don't, your race will unravel and unravel quickly. Set up a plan for pacing and follow it. Resist the urge to push it out of the gate as it can destroy your day later on.
Each person is unique with how they set up their race day plan and you have to know what works for you. I really have to resist the urge to run to fast out of the gate. To do this I force myself to run at my goal pace for the first few miles (4-5) and then SLOWLY ramp up the pace and adjust for how I feel. I feel like I am crawling early on for how I really feel, but it pays dividends later on.
If you set up a good pacing and nutrition plan, I don't see why you can not finish under your desired time.
Okay perfect, thank you.
Okay perfect, thank you. That's my struggle because the women I normally race I like to blow them up in shorter stuff, then I hang on...not always fun nor effective! On Sunday in the 15k I raced, I did my goal pace til turn around, got passed a bunch and was ticked off...so then at half I felt good and opened up, taking45s off each kilometre. I went from 7th to a sprint for second (that I lost...no problem, she was quick!) and realised why I shouldn't blow people up...
I have a working nutritional plan that I have tweaked in my two 30's.
Great advice...
Good luck in October Sue. I
Good luck in October Sue. I hope that you meet your goals. IronDan gave some great advice. The only thing I would add, and it will not apply to this marathon as the bulk of your training is finished, would be to add volume to your training. My biggest gains occurred when I went form averaging 40-45 miles per week to 60-65 miles per week. Adding a mid-week run of 12-14 miles in addition to the weekend run of 18-22 also paid huge dividends, especially in the last 10k of the marathon.
Hi dear, I am Heathcliff.
Hi dear,
I am Heathcliff. Running is my favorite exercise. Now a days I do only this exercise.
You share very good information regarding the running, I thank for your tips. I will get more benefits from your tips by apply these during my running.