Let's talk marathon and training pace! (first full marathon)

blgerig

So I am several weeks into training for my first full marathon (Marine Corps last Sunday of October in DC). My A goal for this race is to finish uninjured since this is a new thing for me. Besides that I have it in my head that beating 4:30 sounds nice for a first marathon, but I really don't have that much to base it on since it is my first full. I have run 7 half marathons over the last several years, the fastest being 1:58.

For training, I do my long runs on Saturday with a running group and started with the 10 min pace group. Last week I ran 16 miles on my own at around 11 min/pace and I felt better after that run then I have with the faster group. But at the same time that feels so slow to me. So my questions: how should I be determining what my goal is since I haven't done this distance before? What pace should I be aiming for in my long runs? Or how do you determine those questions for yourself when training?

_Waffle_

Try this out.
https://www.mcmillanrunning.com/index.php/calcUsage/calculate

Enter your half time, you're hopeful full marathon time and then click on the training paces after you calculate it. It looks like your long run pace should be 9:24 - 10:42. I do mine around a 10:00 pace. As far as what your goal pace should be, I think you're target is perfect if the conditions are good and it's a good day for you.

Stoshew71

I would sign up for a half like a month to six weeks from MCM as a tune up race. Enter the result of that race into the link Waffle gave out. Remember it's a lot hotter now than in the Fall. The heat and humidity now will effect your paces. I wouldn't worry about your pacing for MCM until it cools down quite a bit.

blgerig

Thanks! I appreciate the info and the comment on the heat and humidity, they have been brutal. I am hoping the heat will break in September and I will remember it doesn't always feel this hard haha

kristinegift

blgerig wrote: »

So my questions: how should I be determining what my goal is since I haven't done this distance before? What pace should I be aiming for in my long runs? Or how do you determine those questions for yourself when training?

To estimate my goal, I usually take my 18 mile run, add 8 mile x average pace to it and then add another 10-20 minutes, and that's my goal range. I find that a range is less intimidating and nervous-making than a single time to achieve/beat.

For long runs, you should be running at an easy, conversational pace, not race pace! I learned from experience! I used to do my long runs as "practice" runs for my race pace, and my first full was real tough -- for many reasons, but at least partially because I'd done my long runs too hard. For my second full, I did my long runs at a 10-10:30 pace and then paced 9:15 for the race itself. For my next marathon (Philly, end of November) I want to try to pace 8:30-9:00 but will continue doing my long runs at a 9:30-10:30 pace at least through mid-September. I keep my pace slower because it's easier to recover from and right now because of the heat. I'm actually taking the summer off from doing speedwork, etc. and just focusing on easy, long miles because it's too hot and humid to do anything else. My paces will probably creep up faster in the fall when the temperature drops and I'll roll with it and adjust my time goals in Sept/Oct. -- so keep in mind that your goal will be easier to set in the fall when the temperatures you're training in are more similar to the temperatures you'll be racing in!

snowflakesav

Lots of great observations about running your long runs at a pace that is easy enough that you don't land on the couch recovering the entire day afterwards.

blgerig

kristinegift wrote: »

For long runs, you should be running at an easy, conversational pace, not race pace! I learned from experience! I used to do my long runs as "practice" runs for my race pace, and my first full was real tough -- for many reasons, but at least partially because I'd done my long runs too hard. For my second full, I did my long runs at a 10-10:30 pace and then paced 9:15 for the race itself. For my next marathon (Philly, end of November) I want to try to pace 8:30-9:00 but will continue doing my long runs at a 9:30-10:30 pace at least through mid-September. I keep my pace slower because it's easier to recover from and right now because of the heat. I'm actually taking the summer off from doing speedwork, etc. and just focusing on easy, long miles because it's too hot and humid to do anything else. My paces will probably creep up faster in the fall when the temperature drops and I'll roll with it and adjust my time goals in Sept/Oct. -- so keep in mind that your goal will be easier to set in the fall when the temperatures you're training in are more similar to the temperatures you'll be racing in!

Thank you so much for reiterating this! I know it in my head and have experienced this with half marathon training, but hated to slow down so much due to slower marathon pace plus heat/humidity. But with my half I did most of my long runs at 9:45-ish pace and ran right around 9 min/miles for the race itself so it's ok to be running my marathon long runs at 10:30+ if I need to.