Marathon Tips or Tricks or Whatever you've learned (20 mile update)

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2005-09-25 9:22 PM

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Expert
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Kansas
Subject: Marathon Tips or Tricks or Whatever you've learned (20 mile update)

Well guys & gals I ran my long run on Sunday… The weather was nice and so with the moonlight in the sky I started out at 6:00am it was very dark out still the path was hardly lit. It was kind of cool at first but I had 2 or 3 spider web face plants!!! The coolness of the moonlit path was overshadowed by the thought of a spider crawling in my hair.

The rest of the run went well around mile 14, 20, 21, and 22 I hit some tough hills that made me think to myself “why am I doing this??” originally my run called for 20 miles but ended feeling really good and running 22 miles.

My splits are as follows:
1/10:35
2/9:25
3/9:08
4/8:49
5/8:43
6/8:35
7/8:25
8/8:30
9/8:30
10/8:06
11/8:24
12/8:53
13/9:11 Time 1:55:16 (Avg pace 8:51)
14/9:32
15/8:25
16/9:00
17/9:04
18/9:06
19/9:36
20/9:22
21/10:01
22/10:38
Avg Pace 9:05
Time 3:20

So do I have a shot at a sub 4 hour marathon? I mean if it weren’t for those stinking hills I feel that my time would have been better (fyi: the marathon I’m running is flat to down hill)



2005-09-25 11:39 PM
in reply to: #253206

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Subject: RE: Marathon Tips or Tricks or Whatever you've learned (20 mile update)
I would say you would.. I would be cautious of starting out too fast.. 1st 2 miles look like a nice warm-up, then miles 8-12 look AWESOME!! Second split looks like it may have hurt a little... 4 additional miles in TOUGH PHSYICALLY.... MENTALLY HANG IN THERE, and you will it that 4 hour time barrier now problem.. Look at your splits... you could have ran the last 4.2 miles in just under 10:00 pace, and your right there... plus when it gets towards the end of the run (last mile or so) you have a rejuvination about you.. You are thrilled to be at the FINISH... Every one screaming for you.. You've GOT IT!
2005-09-26 10:09 AM
in reply to: #253206

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Subject: RE: Marathon Tips or Tricks or Whatever you've learned (20 mile update)

I agree, a sub-4 is possible.  I also agree with Steve (swbkrun).  It's better if you're able to keep your splits even, or even shoot for negative splits on the second half.  Start slower than you feel is right.  You can always pick up the pace.  I like to chop my race into pieces.  10k at a time.  Watch your 10k time and adjust from there.  Just my 2cents.

-Michael

2005-09-26 10:13 AM
in reply to: #253206

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Subject: RE: Marathon Tips or Tricks or Whatever you've learned (20 mile update)
ott13979 - 2005-09-25 8:22 PM

It was kind of cool at first but I had 2 or 3 spider web face plants!!! The coolness of the moonlit path was overshadowed by the thought of a spider crawling in my hair.



Ain't that the worst... check that, the worst in hitting the spider web, clawing at your face, then looking down and seeing the owner of the home you just destroyed standing on your chest staring up at you and then totally flipping out. Not that that's ever happened to me.

bts
2005-09-26 1:53 PM
in reply to: #253206

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Subject: RE: Marathon Tips or Tricks or Whatever you've learned (20 mile update)
Don't know how crowded your marathon is going to be but try to avoid weaving through the crowd to the extent that you can; even if that means going slower in the beginning.

I failed to do this my first marathon (NYC) and paid for it dearly. Weaving in and out taxes your quads in ways that your training does not (unless you like to slalom while your run) and can cause severe cramping in your muscles. Nothing more enjoyable then limping from first aid station to first aid station for a rub down after a year of training.

Regardless of the crowded conditions at the front it will eventually thin out (at NYC it's just about half way, 1st avenue) and you will be able to pick it up if you are still feeling strong.

Also, remember to have fun. The fact that you felt good enough at 20 to go a few extra miles bodes well for you. Good luck.
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