Help me get faster with full marathon :)

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fitmomof3
Johnny Miles
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Help me get faster with full marathon :)

Postby fitmomof3 » Mon Sep 26, 2016 9:25 am

I am training for my second marathon (Detroit this October) I just set a personal best for the half marathon (1:53) and am very happy with my finish time. I ran my first full marathon last spring. My goal was just to finish and I only did hill training as speed work. I finished in 4:14. This summer I added a 13k temp run. I'm pretty sure this is what helped me pb the half. I did find the last couple of km's hard. I know for sure that I could not hold this pace for a full. Do I increase my tempo runs in order to run a faster pace for longer? My worry is injury. I tend to get a tight piraformis muscle when doing too much or running too fast. I think for now I would be able to run most of the full at a 5:40ish pace until the last 4k or so. any advice would be great :)
"I think I can, I think I can"

9 Half Marathon races: P.B.: 1:54:46
10K P.B. : 49:46

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HCcD
Donovan Bailey
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Re: Help me get faster with full marathon :)

Postby HCcD » Mon Sep 26, 2016 9:48 am

Isn't Detroit Marathon in just under 3 weeks time ?? :shifty:
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fitmomof3
Johnny Miles
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Re: Help me get faster with full marathon :)

Postby fitmomof3 » Mon Sep 26, 2016 10:00 am

yes. I've been training for 12 weeks already :)
"I think I can, I think I can"

9 Half Marathon races: P.B.: 1:54:46
10K P.B. : 49:46

fitmomof3
Johnny Miles
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Re: Help me get faster with full marathon :)

Postby fitmomof3 » Mon Sep 26, 2016 10:01 am

sorry for this marathon I'm hoping to maintain a 5:40 pace BUT for next spring/fall I would like to run a faster marathon
"I think I can, I think I can"

9 Half Marathon races: P.B.: 1:54:46
10K P.B. : 49:46

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Jwolf
Kevin Sullivan
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Re: Help me get faster with full marathon :)

Postby Jwolf » Mon Sep 26, 2016 12:14 pm

What is your average weekly mileage? What was your typical training week like? No single run (like speed work or tempo) will make or break your training-- it's everything in aggregate.

Running more doesn't have to cause injury if you keep the pace moderate and slower on easy runs.
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fitmomof3
Johnny Miles
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Re: Help me get faster with full marathon :)

Postby fitmomof3 » Mon Sep 26, 2016 2:51 pm

My weekly runs looks like this : 2X8km at a steady pace 5:30, 1 temp run 13k at 5:15-5:20, 1 10k easy 5:40 and my LSD run 6:00.
"I think I can, I think I can"

9 Half Marathon races: P.B.: 1:54:46
10K P.B. : 49:46

RobW
Bill Crothers
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Re: Help me get faster with full marathon :)

Postby RobW » Mon Sep 26, 2016 5:07 pm

fitmomof3 wrote:Do I increase my tempo runs in order to run a faster pace for longer?

The short answer is, no. Time on your feet with easy runs will build your endurance for the marathon. Most importantly, running at a pace you can hold from start to finish will get you better results than selecting a pace you think you could run for 38.2K.

Good luck in Detroit!

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Jwolf
Kevin Sullivan
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Re: Help me get faster with full marathon :)

Postby Jwolf » Mon Sep 26, 2016 6:44 pm

fitmomof3 wrote:My weekly runs looks like this : 2X8km at a steady pace 5:30, 1 temp run 13k at 5:15-5:20, 1 10k easy 5:40 and my LSD run 6:00.


That's good consistent running, but overall still a fairly low mileage plan for a marathon (looks like you probably peak at about 70K, and average closer to 55-60K). To see improvements next time I think you will benefit most from more mileage. In general, you'll be able to build up more mileage if your easy and steady runs are easier than marathon pace. And then eventually you might be able to add another hard run, for example mile repeats.
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La
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Re: Help me get faster with full marathon :)

Postby La » Wed Sep 28, 2016 1:27 pm

Jwolf wrote:
fitmomof3 wrote:My weekly runs looks like this : 2X8km at a steady pace 5:30, 1 temp run 13k at 5:15-5:20, 1 10k easy 5:40 and my LSD run 6:00.


That's good consistent running, but overall still a fairly low mileage plan for a marathon (looks like you probably peak at about 70K, and average closer to 55-60K). To see improvements next time I think you will benefit most from more mileage. In general, you'll be able to build up more mileage if your easy and steady runs are easier than marathon pace. And then eventually you might be able to add another hard run, for example mile repeats.

You could also likely benefit from doing your long runs a bit slower, say at 6:30. And do multiple 30-35K runs in your training cycle (at that slower pace).
"Maybe I will be my own inspiration." - UltraMonk (Laura)
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Jwolf
Kevin Sullivan
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Re: Help me get faster with full marathon :)

Postby Jwolf » Wed Sep 28, 2016 2:47 pm

La wrote:
Jwolf wrote:
fitmomof3 wrote:My weekly runs looks like this : 2X8km at a steady pace 5:30, 1 temp run 13k at 5:15-5:20, 1 10k easy 5:40 and my LSD run 6:00.


That's good consistent running, but overall still a fairly low mileage plan for a marathon (looks like you probably peak at about 70K, and average closer to 55-60K). To see improvements next time I think you will benefit most from more mileage. In general, you'll be able to build up more mileage if your easy and steady runs are easier than marathon pace. And then eventually you might be able to add another hard run, for example mile repeats.

You could also likely benefit from doing your long runs a bit slower, say at 6:30. And do multiple 30-35K runs in your training cycle (at that slower pace).


+1
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fitmomof3
Johnny Miles
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Re: Help me get faster with full marathon :)

Postby fitmomof3 » Wed Sep 28, 2016 7:25 pm

Thanks! My LSD run is a little slower for the first half. I end up talking to my running partner for the first half. The second half we listen to music and pick up the pace. My last training run was 38k. I know some say not to run that high but I did this for my last marathon. I didn't struggle at all and enjoyed the marathon. My pace was 6:06 and I pretty much held that pace for the whole race. I don't have any injuries - just a weak glute and some wicked blisters :(
"I think I can, I think I can"

9 Half Marathon races: P.B.: 1:54:46
10K P.B. : 49:46

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scrumhalfgirl
Lynn Williams
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Re: Help me get faster with full marathon :)

Postby scrumhalfgirl » Wed Sep 28, 2016 8:10 pm

Your times line up almost perfectly with where I was when I ran my first half (1:53) and full (4:15) back in 2007. Rather than focusing on increasing your longest run, I recommend increasing your weekly mileage though those shorter runs gradually. With time, a stronger base will help you run faster.
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon

fitmomof3
Johnny Miles
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Joined: Sun Sep 23, 2007 6:39 am

Re: Help me get faster with full marathon :)

Postby fitmomof3 » Wed Sep 28, 2016 8:18 pm

How much do you run for your weekly runs?
"I think I can, I think I can"

9 Half Marathon races: P.B.: 1:54:46
10K P.B. : 49:46


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