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Sub 3:30 Stevenage Marathon 2 November
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5k 23:04
10k hilly trail (supposedly a +2min course) 50:10
Half 1:48:XX
No real proper time for Marathon as I was shot by halfway running 30-40secs slower than HM pace. Bad race. Although I managed a 4:35 two years ago on a hilly trail marathon in torrential rain.
My peak rate recently was 5mins into the start of that 1:48 half where it rose extremely quickly to 197 then settled around 170-175 but I don't remember feeling particularly bad at that point in the race. The run averaged 172.
Probably time to reassess. It's amazing how quickly you forget about all these basic things getting drawn into theoretical paces and intervals etc.
Cheers.
I guess I wasn't clear enough. One way to decide your target marathon pace is to do a HM, double it, add 20 mins or so and make that your target time.
Another way to gauge your marathon target pace/time (without doing a HM race or time trial) is to look at your hadd test (assuming you are following that training regime or something similar) and see where your 83%maxHR pace comes in. in fact I think hadd himself puts your best possible marathon at closer to 87%maxHR. However hadd is even more aggressive about pace loss as distance rises than the mcmillan calculator so and nobody here seems well trained enough aerobic ally to apply it that strictly.
Fir example, my max hr is 183 and I'd run a 10k at about 4:45/km (83%max or 153bpm). Running a low 1:30s HM would give me the same marathon target time- low 3:20s
I like comparing both methods because (I think) your 83ish% pace is a closer simulation of what your marathon effort will be like and one you can hit and test during training with less risk. The all out HMpb you'd do in that tune up race is an effort you can't afford to try too often. I think it's good to do it, but I'd see it as just confirming something I'm already fairly sure of.
Am planning my 10m or half mara for Sunday am. Dnt have a GPS, what is the best and most reliable web site for mapping a run? always used gmaps pedometer but some of mile markers surely werent right last week, 8 min mile followed by 10 min mile, defo made me doubt its reliability.
So without a GPS how are you measuring your pace/distance?
Gmaps pedometer
Did it again with map my run and got the same distance for last week's 12 miler. Guess they are all based on google maps. Have marked down every km marker via landmarks and will try and pace myself by them., might do the test run tomorrow am as got to work all weekend. Playing squash at 10:20, so could fit a ten mile time trial in before. Then play squash knackered.
Is anyone else wondering how Sunday morning went?
That could be embarrassing.
This could be the next steve way
#PrayForBasher
Anyway. I'm pain free and managed 4miles at 11:00/mi average HR 140 71%max? on Sunday morning so I've drawn up a 15/16week plan. I hope to be gently increasing mileage to 13 over the next two weeks.
I've not read Hadd but I'm going to look at my LSR pace. Which I think is usually 9:20:mi, 150bpm or 75%max.
I'm thinking of joining a club to get an independent look at what I'm doing because my ideas seem to jump around all over the place.
Yes I think the hadd document applies to well trained runners whose 5k, 10mi HM m and easy paces are much closer together and well linked to each other than most enthusiasTs or beginners. So some extra caution is needed If you are a man running north of three hours for a marathon, say. The ideas are sound, but some of the numbers are not.
I do have a sweet tooth I must admit.