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Running a 3:00 marathon off of a 1:30 half

1007 Views 8 Replies 5 Participants Last post by  runninirish
OK - this will be a repeat to any of you who moved here from the CR mainstream racing forum, but since that seems to be in its final death throes as Active i figured i'd move this thread here........<br><br>
Background: male, 42, 150lbs (weight seems to be falling off as I up my mileage...), relatively new to running (started April 2006). achilles injury this summer from charging the big hils too much (3 months off, 2 months rebuilding). back running properly since October.<br><br>
I have finally gotten my half marathon time to just under 1:30 which was one of my 2007 goals (best in 2006 was 1:51!!)<br><br>
Next big stretch goal is to run a sub 3 marathon. (I ran a trainwreck marathon last year after 6 months of low/slow miles and crashed at 20 miles dragging my a$$ home in 4:10)<br><br>
I have 5 more months to train for my marathon (Edinburgh on May 25th).<br><br>
Currently training about 60MPW, I think I can get up to 75ish without things falling to pieces. Training plan is 4 weeks on, 1 week cutback. On weeks are 7 days for 65-75miles, cutback is 6 days and 45ish. I need to watch the short distance speedwork and big hills as I don't want to reinjure my achilles. Lots of longs runs (17-22 every week, with a lot of marathon pace miles/fast finishes in there).<br><br>
I am hoping to somehow pull off a 1:25 half in April and I have a couple 10k's and another half between now and then as fitness checks. I am hoping to eat a little time off during each of those. If I get to 1:25 then I can make a raceday decision on the marathon - either go for a relatively conservative 3:20 (boston for me) of go all out in search of the sub 3 (and risk an ugly crash and missing the BQ). Knowing me, unless conditions are bad, I will go for it and regret it big time 20 miles later.<br><br>
I seem to respond better to aggressive goals, but do you think sub 3 in May is too much of a stretch goal?<br><br>
- thanks, Alan
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thanks for the input.<br><br>
training paces are from Daniel's VDOT tables based on my most recent race (right now that is a 1:29:56 half, so my current M pace is 7:09, which is 3:07). i'll make them faster as my fitness check races (hopefully) get faster over the next 5 months. if i can get to 1:25 for the half i'll have an M pace of 6:46 (2:5<img alt="cool.gif" src=""> which will give me a few minutes slack on 3 hours.<br><br>
the only exception to that is my pace runs (which are kinda my poor excuse for speedwork), which are run at the goal pace for the <span style="text-decoration:underline;">next</span> race (which is either a 10k or a half) - basically i am trying to get used to running at a slightly faster pace.<br><br>
as i approach a 10k, which is usually a stretch goal, i do these once a week and progress thru 2x1 mile, 1x2m, 2x2m and then a 5k TT. i figure if i can hit that 5k on pace and still be able to kick hard for the last 1/2 lap in a solo time trial at the high school track then race day adrenalin/competition will get me thru the 10k on the big day (fingers crossed).<br><br>
i am thinking that i should probably add in some 100m strides after some of the easy runs too, as the only fast legwork i am doing is those pace runs.
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runninirish - you are already faster at 5k and half marathon than i expect to be in 5 months (and that is assuming everything goes well!), so if I have any sort of shot then it should be a no-brainer for you <img alt="smile.gif" src="">
I think it's going to be tough for me to get to 1:25 for that half <img alt="sad.gif" src=""><br><br>
here's a link to a chart that shows the time improvement I've made, and what I still need, to get to 1:25 in april. I converted 10Ks to the equivalent half time using Daniels VDOT tables. I missed my goal on 1/1 by about 35 seconds (for the 10k), so that line isn't going down quite as quickly as I wanted.....<br><br><a href="" target="_blank"></a><br><br>
Hopefully my next race, on 2/3 is back on track at 1:27:30<br><br>
- Alan
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