Robert Grumbine
Time for another dip into the pool of collective wisdom ...
As I mentioned in a different post, I'm trying to figure out what time goal (hence pacing) to go
for at the Marine Corps Marathon.
I've gotten in enough long runs, of long enough distance, to be confident of finishing. But I have
no decent mileage base (maybe 25 mpw, vs. 35 mpw before my 50k trail race), and no speed work to
speak of. I'm wondering about how to reset the goal pace so as to a) finish relatively quickly for
me and b) not flame out early.
Some times: 5 times my 10k time from this spring -- if I'd had the base and speedwork, I'd have
started at this pace and tried to pick it up to the 'experienced marathoner's figure of 4.75 times
10k time. --I did run a 10 mile course at the 5x pace, on a course that was more difficult than the
MCM and held this pace fairly easily.
add 15 minutes to the 5x -- makes a round number, and is a bit slower than my ordinary (non-marathon
training phase) easy 10 mile run training pace. While a pretty bad idea, I did carry this pace for a
half marathon distance in the summer's sloggy humidity. In better weather, that's probably
equivalent to 30 seconds/mile faster (back to the 5x pace).
add 37 minutes to the 5x -- Leads to a different round number and is slightly slower than my 20 mile
LSD run that was in excellent weather, no crowds, etc.
What I actually do on race day will, as always, be on my own head and result from the conversation
between me and my legs. But I'd like to hear some ideas about translating what experience I've
gotten to race day execution. For instance, I was coaching a friend for a 10 mile race, with her
aiming for survival. She was quite concerned that 90 minutes or so in training wouldn't be long
enough to complete the race. Since I know the 90 minute to 2 hour realm, I was able to tell her
with reasonable confidence that she'd be able to do it ok -- such being the nature of 90-120
minutes. She finished in 2:03, and the race was going so easily she didn't realize she was on her
last mile until the finish line came up.
So, how do things work for marathon distance?
--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this
great facility makes them less appreciated than they would be had they been presented in a more
abstruse manner." Two New Sciences
As I mentioned in a different post, I'm trying to figure out what time goal (hence pacing) to go
for at the Marine Corps Marathon.
I've gotten in enough long runs, of long enough distance, to be confident of finishing. But I have
no decent mileage base (maybe 25 mpw, vs. 35 mpw before my 50k trail race), and no speed work to
speak of. I'm wondering about how to reset the goal pace so as to a) finish relatively quickly for
me and b) not flame out early.
Some times: 5 times my 10k time from this spring -- if I'd had the base and speedwork, I'd have
started at this pace and tried to pick it up to the 'experienced marathoner's figure of 4.75 times
10k time. --I did run a 10 mile course at the 5x pace, on a course that was more difficult than the
MCM and held this pace fairly easily.
add 15 minutes to the 5x -- makes a round number, and is a bit slower than my ordinary (non-marathon
training phase) easy 10 mile run training pace. While a pretty bad idea, I did carry this pace for a
half marathon distance in the summer's sloggy humidity. In better weather, that's probably
equivalent to 30 seconds/mile faster (back to the 5x pace).
add 37 minutes to the 5x -- Leads to a different round number and is slightly slower than my 20 mile
LSD run that was in excellent weather, no crowds, etc.
What I actually do on race day will, as always, be on my own head and result from the conversation
between me and my legs. But I'd like to hear some ideas about translating what experience I've
gotten to race day execution. For instance, I was coaching a friend for a 10 mile race, with her
aiming for survival. She was quite concerned that 90 minutes or so in training wouldn't be long
enough to complete the race. Since I know the 90 minute to 2 hour realm, I was able to tell her
with reasonable confidence that she'd be able to do it ok -- such being the nature of 90-120
minutes. She finished in 2:03, and the race was going so easily she didn't realize she was on her
last mile until the finish line came up.
So, how do things work for marathon distance?
--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this
great facility makes them less appreciated than they would be had they been presented in a more
abstruse manner." Two New Sciences
