I am looking to do a marathon in October. The info on the C2 site says that this should be around 2:17 splits for me. I think this is about right and consequently I have been trying to do my training at or around this level.
I have a couple of points on this and would appreciate some advice.
Firstly, I find keeping my pace down to 2:15 ish quite a challenge. Left to its own devices my natural rythym gets me to around 2:08. This is good for distances up to about 10k. (Used to be about 5k but now apparently much fitter). The SPM at 2:08 is around 27. If I go higher SPM the split reduces.
If I slow the SPM I find that I still drift towards 2:08. Staying at 2:15+ seems to require little physical effort but a lot of concentration.
Should I just go with what feels right and slow later or does it pay to kepe the first 20k or so at 2:15?
Secondly, nobody is going to do 84 x 2:15 splits. There will be times when this is quicker and some slower. Again my natural cadence on a long piece is to gradually speed up over the first half, struggle in the third quarter and recover in the last. Over 10k this is not a problem. Over 42k it might be.
Would it be sensible to start out at 2:20 and only pick it in the last quarter or is a more even pacing better?
Never been beyond 23k before so looking for help from those who have.
Pacing for the Marathon
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- webberg
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Pacing for the Marathon
Uphill to the finish
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- Stan
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When I did a marathon last year I set off at 2:10/500 and went through the half way stage in about 1 hour 33 and was feeling fine until about the 25k mark. The splits then began to drop and I had to get off and stretch a few times.
The pace may feel good at first but that wont last.
This time I feel more confident that I will be able to hold the 2:10 pace (unless Simsy sabotages my machine first) , having done several 30ks this season, of which the only really painful one was the first one. I strongly suggest you try a 30k at your intended marathon pace - this will highlight any problems and will let you know if that pace is realistic. It may be worth dropping the drag factor which may make the 2:15 feel more normal. The 30k will also give you the confidence that you will be able to complete the whole thing.
I will now sit back and await the more sensible advice from Uncle Mike
The pace may feel good at first but that wont last.
This time I feel more confident that I will be able to hold the 2:10 pace (unless Simsy sabotages my machine first) , having done several 30ks this season, of which the only really painful one was the first one. I strongly suggest you try a 30k at your intended marathon pace - this will highlight any problems and will let you know if that pace is realistic. It may be worth dropping the drag factor which may make the 2:15 feel more normal. The 30k will also give you the confidence that you will be able to complete the whole thing.
I will now sit back and await the more sensible advice from Uncle Mike
pb times
- Thomas W-P
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I have done two marathons and tried to do both at 2:15 pace.
The first I died after 2 hours 30 minutes and struggled over the line an hour later.
The second I stopped every 10km for a stretch and buttock massage and then got back on and tried to keep the split at 2:15 (the average obviously changed).
This was completely unscientific and both marathons were done in almost identical times.
The thing I learned is that altough 2:15 feels trivially easy for the first hour or so, it catches you out soon enough. So don't think that 2:17 is an easy pace. Marathons hurt. Do the 30km - I didn't first time round - only did a half marathon and paid the penalty.
The first I died after 2 hours 30 minutes and struggled over the line an hour later.
The second I stopped every 10km for a stretch and buttock massage and then got back on and tried to keep the split at 2:15 (the average obviously changed).
This was completely unscientific and both marathons were done in almost identical times.
The thing I learned is that altough 2:15 feels trivially easy for the first hour or so, it catches you out soon enough. So don't think that 2:17 is an easy pace. Marathons hurt. Do the 30km - I didn't first time round - only did a half marathon and paid the penalty.
- Mike Channin
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Uncle Stan is spot on in his advice - the 30k at planned pace is the key and will tell you roughly how the FM will feel.
Going off way too fast is a certain recipe for distster on the marathon - you WILL pay for it. If 2:15 seems easy, enjoy that fact. It won't 25k later.
Going off way too fast is a certain recipe for distster on the marathon - you WILL pay for it. If 2:15 seems easy, enjoy that fact. It won't 25k later.
5'11", 50 - older, slower, greyer, fatter (and needs to update the sig times too)