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Marathon Pace?

864 Views 14 Replies 11 Participants Last post by  roots
I have a spring marathon coming up. My last 3 marathons have been around 3:48. I want to run at 3:45. I have always gone out at either 8:35 or faster and tried to hold pace or else gone slightly fast 8:25 to allow for fade. I was reading Alberto Salazar and he says go out at 8:40 and run the second half at 8:30. I'm afraid to try this because I think I'll fade anyway.<br><br>
I average only about 40 miles a week during training maybe hitting 50 miles on my longest week. I think that part of why I fade is low mileage, but I think I'm stuck with that mileage.<br><br>
Should I try Salazar's slower start?
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True for me. My 3 best marathons (all PRs) came with negative splits:<br>
What you described is exactly my outlook at the start of a marathon: To plan to run the first 2-3 miles as I would a weekend long run. I have learned that it is detrimental to me to try to hit MP from the first mile. When I run the first two miles like a long run, I've effectively turned my 26 mile race into a 24 mile race. The body (and mind) warms up to the task and I avoid my old common error of running a too fast mile in the early going.<br><br>
Also consider that not all marathon courses are created equal. Some courses (i.e. Flying Pig) naturally set up for a negative split.<br><br>
As for training, my experience is T-pace runs (more than MP) make the difference. Developing the body to process lactate, in my experience, is the major limiting factor in marathon performance. Build up to 40-50 minute sessions at your true T-pace and you minimize the dead legs late in the race.<br><br>
Great input here.
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A separate metric for determining MP, I've found that it's about 35-40 seconds slower than your T-pace.<br><br>
That is, if you've performed a phase of LT or T-pace workouts, then you should feel really comfy marathon racing at T + 35 seconds.
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