Question for Runners

jtintx

I started running in January 2009. I ran my first marathon in Dec. 09. I am hoping to knock about 50 minutes off of my time last year (I had some foot issues and finished about 30 minutes slower than I hoped). Currently I am running about 20-30 miles a week. I do speed work, HIIT or 800 intervals, on the treadmill on Mondays, tempo runs of about 3 or four miles on Weds, and long distance runs on Saturdays. I also do a couple of easy runs about twice a week. I also do cross training, swimming and biking, on other days. I rest on Fridays.

My training plan says that to run at my marathon goal time of 4:30 that I should run my long runs at between 10:49 and 11:49/mi. I'm able to do that. My question/concern is....I don't think I can go any faster than that. I did a long run of 12 miles yesterday at a pace of 11:09/mi. and I honestly don't think I can go any faster. When will I, or will I ever, see any improvements in my pace? From what I've read the speed/tempo work should help me increase my long distance pace...but it isn't getting any faster. Should I be doing something different? The marathon is the first week of December and I just don't seem to be making any progress. Advice please.

tiffanygil

I don't know the answer but Ive heard interval training increases your speed and it has mine but I just started running a few months ago and I am no where near your caliber. But I wanted to tell you that 11:09 is incredible for 12 miles!!!! At least in my eyes. WTG!!!!!

AnaKarinaH

Tiffany, I was intrigued by your weight loss and was looking at your pics. I would truly like to say you are an inspiration to me! Keep it up! You look beautiful!

MacMadame

This has been my experience: if you are going faster than race pace in your tempo runs and doing your speed work and doing strength training as part of your cross-training, you will be able to go faster during the race. The reason is: it's a race! Your adrenaline will be going and it will help you pick it up. The other stuff gives you the ability and the race gives you the mental edge.

Trust your plan...

jlewis2896

Bump! I am having the same problem, although I have never run a full marathon. I run a 10 minute pace whether I run 6 miles or 13 miles..... That is the pace I train at, and that is the pace I race at.

Way to go on your progress and completing a marathon already! In less than 1 year -- that is phenomenal.

I can say that one thing that makes me feel more confident is hill repeats.

jtintx

Thanks Tiffany...and congratulations on you spectacular weight loss!

MacMadame-I'm still not confident. It doesn't seem like the plan is working. I appreciate your reply.

MacMadame

Just remember that the purpose of each type of workout is to build up a certain part of what you need to be able to do it. Each part works on a different area of fitness. So the purpose of the long runs is not to work on running the race at race pass. The purpose of the long runs is to build up your endurance and aerobic base.

As an example, when I did my half-marathon, the longest I had run at any one time was 10 miles and I had done that a few months before the race. (I switched coaches to one who doesn't believe in doing a lot of long stuff and also life happened and it killed my long runs.) But I was doing strength training and speed work like crazy and a lot of tempo work running 6.5-7.5 miles at faster than race pace.

By the time the race rolled around, I was able to beat my planned pace by 2 minutes! (Running just under 10 min miles instead of the 12 I thought I'd be able to do.)

jtintx

By the time the race rolled around, I was able to beat my planned pace by 2 minutes! (Running just under 10 min miles instead of the 12 I thought I'd be able to do.)

Wow, that is awesome. I guess I'm jumping the gun. I still have two more months to train. Hopefully I'll see the payoff at the end. BTW, are you training for a full or half ironman on November? Good luck!!!

jalyner

You're all amazing inspirations! I've never run more than 7 miles in my life and, because I've injured myself two years ago, I've been afraid to push myself too hard. Do you hurt when you run? Do you run through pain? I would LOVE to say I've run a marathon, but it seems impossible. Would you recommend getting a coach or can I do this on my own?

jtintx

You're all amazing inspirations! I've never run more than 7 miles in my life and, because I've injured myself two years ago, I've been afraid to push myself too hard. Do you hurt when you run? Do you run through pain? I would LOVE to say I've run a marathon, but it seems impossible. Would you recommend getting a coach or can I do this on my own?

You should check to see if there is a runnng club in your area. Ours is awesome. They have everything from walkers to the really fast guys...something for everyone. You can run a marathon! It doesn't take any special skill. You just need to start with a plan and work your way up SLOWLY. When I run over 10 miles it starts to get uncomfortable...but it is not PAIN. If you have PAIN you need to stop. Pain is a sign of injury; discomfort is a sign that you're asking your body to do more than it's used to. And over time it will adapt. A coach would be a nice luxury, but is not necessary. Good luck to you, I know you can do it!

jalyner

Thanks, jtintx. There is a running club here but I've been aprehensive about joining because I assumed I'd be to slow for everyone. I didn't want to be the only one having to walk between miles. I'll certainly check it out.

JustBeckyV

I am training for a 1/2 marathon that is about a month a way. I have been trying to work on speed and tempo but don't do a great job lol I figure if I can do it in 2 1/2 hours I will be happy.

MacMadame

BTW, are you training for a full or half ironman on November? Good luck!!!

My first full!

LotusF1ower

I started running in January 2009. I ran my first marathon in Dec. 09. I am hoping to knock about 50 minutes off of my time last year (I had some foot issues and finished about 30 minutes slower than I hoped). Currently I am running about 20-30 miles a week. I do speed work, HIIT or 800 intervals, on the treadmill on Mondays, tempo runs of about 3 or four miles on Weds, and long distance runs on Saturdays. I also do a couple of easy runs about twice a week. I also do cross training, swimming and biking, on other days. I rest on Fridays.

My training plan says that to run at my marathon goal time of 4:30 that I should run my long runs at between 10:49 and 11:49/mi. I'm able to do that. My question/concern is....I don't think I can go any faster than that. I did a long run of 12 miles yesterday at a pace of 11:09/mi. and I honestly don't think I can go any faster. When will I, or will I ever, see any improvements in my pace? From what I've read the speed/tempo work should help me increase my long distance pace...but it isn't getting any faster. Should I be doing something different? The marathon is the first week of December and I just don't seem to be making any progress. Advice please.

Interval training will help.

Something like 5 x 1 mile @10 minute mile pace.

Walk after you have run your first mile, keeping an eye on your heartrate, wait until your heartbeat reaches 120bpm and then do your next mile, do that five or sixe times, then warm down.

By running faster (but of course, for a shorter distance), letting your heartrate fall to 120bpm and then going off for the next rep, gives you an oxygen deficit, it is beneficial to running (even though you may not think so at the time when you are panting and gasping whilst running lol).

Doing interval training twice per week will sharpen you up and gradually you get used to the faster pace. Then when it comes to running for the whole distance, going at a pace of, say 10:49 will not seem half as hard as it did before.

All the best in your running, best sport on earth in my opinion

izobel

You can do it in 4.30!!! I'm sorry I don't do miles at all but I am a slow runner and did a marathon in 4.22. My regular runs were always around 6 minute kilometres and for my long runs - 36km the longest - 7.30/km. This is much slower than you. I ran 50km (30 miles, I know that one!) a week for two months before the race. I never ever did speed training. Of course I think it is very important, but I am a tortoise not a hare, and I have to enjoy my training. Hydrate well, take gels and the atmosphere of the race will definitely get you across the line in 4.30. Good luck!!!