General Discussion Triathlon Talk » Training Pace? Rss Feed  
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2008-09-22 4:19 PM

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Subject: Training Pace?
So today I did my annual PT test for my Air Force Fitness test. I did pretty well, compared to two years ago where I was in the 14 min range. (if you are interested in my time today feel free to look at my log)

Disclaimer, I have had a few injuries over the last year (Shin splints and hamstring pulls) which have forced me to cut back on my running for a while. In addition to the injuries, I have moved, started a new job, and did not race AT ALL this year.

I am scheduled to do a marathon in April 09, and based on my PT test run, I am wondering how much slower I should train for the marathon? I know I should try and keep my HR in the Z1/Z2 most of the time, but I was just curious if there is an opinion on how much slower I should train based on my "race pace" when I get into my marathon training mode here in about a month or so?

Thanks for the input.


2008-09-22 4:38 PM
in reply to: #1689021

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Runner
Subject: RE: Training Pace?
What feels easy when you go out and run?  That's probably a good starting point.
2008-09-22 4:43 PM
in reply to: #1689021

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Subject: RE: Training Pace?
you might try following jack daniel's formula based on your PT results. google it.
2008-09-22 5:15 PM
in reply to: #1689021

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Subject: RE: Training Pace?

Loosely based on your PT time, you could expect to run about a 3:20 marathon. That would make your marathon pace about 7:45. Training paces for many of your runs would be 60-120 seconds per mile slower - or between 8:45-9:45. Tempo runs would be faster.

You would be doing yourself a favor if you started getting in some very regular running as many marathon plans assume you are starting with a decent base. If you're in the 15-20 miles/week range when you start training it will be much easier.

2008-09-22 5:21 PM
in reply to: #1689021

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Runner
Subject: RE: Training Pace?

Here's my problem...

A 1.5 mile run is not very indicative of long course fitness.  In fact, most pace calculators do a horrible job going from short distances to marathon.

If you have something longer, or past experience training for a longer event, I'd go with that.  The calculators will give you a general idea as to what to use, but I wouldn't take them as gospel, either. 

2008-09-22 5:40 PM
in reply to: #1689138

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Subject: RE: Training Pace?
Scout7 - 2008-09-22 4:21 PM

Here's my problem...

A 1.5 mile run is not very indicative of long course fitness.  In fact, most pace calculators do a horrible job going from short distances to marathon.

If you have something longer, or past experience training for a longer event, I'd go with that.  The calculators will give you a general idea as to what to use, but I wouldn't take them as gospel, either. 



agreed. sign up for a 5k or 10k and see what you can do there. or just build up to some heavy base mileage at a pace where you can talk a bit +- 1 min/mile as you feel.


2008-09-22 5:42 PM
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2008-09-22 5:52 PM
in reply to: #1689021

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Subject: RE: Training Pace?

The training calculators project a potential on the longer stuff "Assuming you do the work necessary to acheive it"

Why not use the faster short distance time to set up your training plan.  If your body cannot handle the work load you can adjust for that.  If you set it up on the slower lsd pacing, you may not be stretching yourself enough to achieve what is possible for you.

But it does all boil down to - do you want to do the work necessary and , can your body handle it?

Runner's World has a generic training calcultor that could give you a intial pacing to go from and the McMillian Calculator can give you an idea of the intensity/pace to target in various types of workouts.

 

 

 

 

2008-09-22 6:57 PM
in reply to: #1689021

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Subject: RE: Training Pace?
Thanks for the comments thus far. I am slowly starting to build my mileage back up to between 20-25 mpw. I have to do it VERY slowly because I have had some shin splints that have been recurring over the last several months.

I don't have any recent race results to use as reference, but, this time last year I easily ran 10 mi @ 8:32/mi pace. I am probably a little off that now just because of the decrease in training. By the time I start the marathon plan in Nov/Dec, I should be back to that level.

The last stand alone 5k I did was Mar 2007, and I did a 25:08 then. I think I would be considerably faster now. Maybe I'll find a 5k and 10k to do before I start my Mary plan to get a more current starting place.

I typically try to keep my run between 9:15-10:00 min/mi that keeps my HR between my Z1/2 range depending on the heat and humidity.

Thanks again

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