General Discussion Triathlon Talk » Training Speed vs. Taper Speed Rss Feed  
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2009-02-17 1:27 PM

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Subject: Training Speed vs. Taper Speed

So I was running with a friend for the first time and he was telling me about how he qualified for the Boston marathon.  Now, I've always wanted to run it, but thought it would be near impossible to qualify.  I've been more of a casual runner in the past and haven't actual figured my racing pace.  I train at about 8 min per mile.

He told me that he trained at a 8:20 mile pace and then raced at a 7:30 pace.  What struck me was the difference between his training pace vs. race pace.  I realize you get a bump from a taper, but always thought it was just a few seconds - 10-20 max per mile. 

 So what is the difference in your training pace and racing pace?

Thanks...it may give me new hope in qualifying for Boston.



2009-02-17 1:29 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed

I will let the experts weigh in, but I am pretty sure the pace difference is not due to tapering (unless you screw up a taper).

My training pace is about 9:30-10:30.  Race pace (oly race) is high 8s.

2009-02-17 1:32 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed

This is not an easy question to answer, as most people's training paces will vary based on the type of run.

For my last marathon, I was running around 8+ for easy runs, and ran a 3:11.

I know people who run 2:45 or faster for the marathon, and they have runs that are at my easy pace.

2009-02-17 1:35 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed
Your friend's training experience is typical.  But it's not due to tapering.  If you do all your running at "race pace", it's unlikely you'll be well trained for a marathon (or any other endurance race).  You should do most of your running at a fairly easy pace, with only a relatively modest amount of running done at race pace or faster.  If you can knock out 8:00/mi day after day and mile after mile, then you could likely run near a 3:00 marathon.
2009-02-17 1:41 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed

As mentioned, it really has nothing to do with the taper (other than making sure you are rested and ready to go on race day).  It has to do with overall training loads and various paces during workouts.

The person who runs 100 miles a week at 8-ish pace is going to much much more fit and prepared to run in a long distance race than the one who only does 20 miles a week at 7-ish pace.

2009-02-17 2:24 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed
I'm no expert, but I love the McMillan pace calculator chart. It helps me to keep my "easy" runs easy and my tempo/speed workouts where they need to be. You can find it here: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm All you have to do is input one race with your best time and it calculates all of the different running paces you should be running based on the workout/race. It's great!

Aimee


2009-02-17 2:40 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed

My typical training pace and racing pace are not close at all. I qualified for Boston last year and the vast majority of my training runs were 60-90 seconds per mile slower than I ran in the race. My training paces remain in the same range regardless of the race, so for short distance races I'll be over 2 minutes per mile faster.

To get fast you have to run fast, but not very much in relation to overall volume.

2009-02-17 2:40 PM
in reply to: #1966778

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Cycling Guru
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Subject: RE: Training Speed vs. Taper Speed

Caveat to that ^^^^^^ (McMillan charts)

You should put in your MOST RECENT race time.  If you are using a 5k PR from a year ago but since then have not run as much and have a slower current 5k time (generic example), then you are doing yourself a dis-service.



Edited by Daremo 2009-02-17 2:41 PM
2009-02-22 9:33 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed
This post is kind of old I was thumbing through and I think this post could have info in it.  I am curious because for my first triathlon ever, back in november after just 4 months of doing triathlon bricks I decided to do an oly.  My brick times for the bike were about 19 mph average and 8 minute mile.  I did a lot of sprint work which I think reallly helped because after the 3 day taper (which wasnt the right way to taper)  I did the event.  My swim was bad but the bike I averaged just under 21 mph and my run was 43.10  So sprint work helps a ton.  I always think back to the olympics and that German who won the oly.  He didnt even look tired after 30 minutes of 5 minute pace.  You wonder what his practice brick times were.  Also I remmeber an interview with a guy who finished near the top and he said he had just started his speed training 2 months prior and prior to that he was in the shed all winter.  But I keep hearing.. 2 months.. 2 months.. I do know this, carb stacking and 2 days off prior to the race help a ton and my next tri I will get the taper correct.. who knows maybe 6 min mile will be next.
2009-02-22 9:33 PM
in reply to: #1966608

Veteran
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Subject: RE: Training Speed vs. Taper Speed
This post is kind of old I was thumbing through and I think this post could have info in it.  I am curious because for my first triathlon ever, back in november after just 4 months of doing triathlon bricks I decided to do an oly.  My brick times for the bike were about 19 mph average and 8 minute mile.  I did a lot of sprint work which I think reallly helped because after the 3 day taper (which wasnt the right way to taper)  I did the event.  My swim was bad but the bike I averaged just under 21 mph and my run was 43.10  So sprint work helps a ton.  I always think back to the olympics and that German who won the oly.  He didnt even look tired after 30 minutes of 5 minute pace.  You wonder what his practice brick times were.  Also I remmeber an interview with a guy who finished near the top and he said he had just started his speed training 2 months prior and prior to that he was in the shed all winter.  But I keep hearing.. 2 months.. 2 months.. I do know this, carb stacking and 2 days off prior to the race help a ton and my next tri I will get the taper correct.. who knows maybe 6 min mile will be next. 
2009-02-22 9:45 PM
in reply to: #1966608

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Subject: RE: Training Speed vs. Taper Speed
My slow runs, at low HR are about 10min/mile, but for example last week I did a 1/2 marathon race simulator run. I did a 2mile WU at 10min/mile, 6 miles @ 8:50-9:30min/mile, then 6miles at race pace with the last 2 miles at 7:10 and 7:15, followed by a 2mi CD. 16 total miles. My knees dont hold up real well to lots med-hard to hard runs, so I do a lot of longish 1hr+ runs that are slow. Just to put another example out there.


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