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Hi there, I am running my first marathon - Brighton - a month form now (eek!).
I am looking for some advice/reassurance on the pace to go at.
Have been running 2 years and am 40. Averaged 20-25mpw last year, averaged 35mpw in November, then I had 2 weeks where i hardly ran over Christmas due to an achilles flare up, and then since mid Jan i have averaged 38mpw (peaking this week/next at around 50); I have not quite done the miles I hoped to as I had to drop some easy runs to nurse the achilles but have been consistent about quality sessions - long runs, tempo runs and some medium-long midweek runs. The last 3 weeks I have added an interval session with 5x1000m intervals @7mm pace. Achilles is now much better and am feeling much stronger.
Long runs since the start of December have been 21, 20, 18, 17, 15 and 6x13. Generally the long runs have been at 9:30-9:45ish pace, except the 20 miler a few weeks ago where I ran the first 10 at 9mm pace (which felt comfortable) and the 2nd at 8:15 pace - and felt relatively ok at the end and only took a couple of days to recover. In the last 4 weeks I have started adding some marathon pace running (which I set at 8:30 for lack of any better idea); I have a 18 planned for Sunday with a block of 14 at marathon pace and then a 21 miler next week before tapering.
I ran a half a month ago in 1:42:30 which is just over 2 mins faster than my first half back in September.
So the advice I would like is:
- Is sub 4 realistic?
- Would going out with the 3:45 pace group be too ambitious?
Advice from those with experience would be much appreciated!