General Discussion Triathlon Talk » Help me "Climb over the Wall" Rss Feed  
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2015-10-31 7:13 AM


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Subject: Help me "Climb over the Wall"
I am running my second half marathon next weekend. I have only been running regularly since February but have improved immensely since the beginning. I do one long run a week and a number of shorter runs / tempo / speedwork. Every time my long run is more than 8 miles I hit a wall and my times start dropping quite a bit. I am not sure if it is a mental issue as this has been the case every time I go over 8 miles. Here is how my 10 mile run went yesterday. Any advice on how I get past this would be appreciated.

Mile 1 10:49
Mile 2 10:31
Mile 3 10:32
Mile 4 10.19
Mile 5 10:44 (ate cliff bar which slowed time down fiddling with this)
Mile 6 10:29
Mile 7 10:29
Mile 8 11:16
Mile 9 11:18
Mile 10 11:08

Thanks


2015-10-31 7:41 AM
in reply to: Chitwnnole

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Boise, Idaho
Subject: RE: Help me "Climb over the Wall"

I don't see that much variation to worry about.  Could be slight elevation changes, irregularities in GPS, could be your body starting to process that Cliff bar, headwinds/tailwinds, who knows.  As you said-you've only been running since Feb.  That's like being in the first grade at Runners School.  AND THAT"S OK. You're still learning your pace, learning how to push-when to push.  It looks like you're doing GREAT. 

If you really want to 'grove' your pace-go to the track and do those repeats...over....and over.....again.....and again    and again.......Good Luck!

2015-10-31 8:30 AM
in reply to: Chitwnnole

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Eugene, Oregon
Subject: RE: Help me "Climb over the Wall"
I would try starting a little slower and see if that allows you to finish stronger. It just seems like you are still developing the endurance to hold a 10:XX pace for 10 miles and just aren't quite there yet. Try to see if you can start a bit slow and then run a negative split (last five miles faster than first five). I know--easier said than done. Since getting back to running in my 40's, pretty much every time I've run a half-marathon, my pace has done something similar in the last 3-5 miles. I just haven't put in the miles and haven't developed the endurance to hold the pace I optimistically think I can beyond 8-10 miles.
2015-10-31 8:45 AM
in reply to: Chitwnnole

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Subject: RE: Help me "Climb over the Wall"
We run about the same pace, and I would not call a 45 sec slow in pace toward the end of a 10 mile run hitting a wall. Just some natural fading. The more you run the longer you will stay at you fresh pace before fading. Keep up the good work.
2015-10-31 10:08 AM
in reply to: #5149989

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Subject: RE: Help me "Climb over the Wall"
Don't beat yourself up over this. Ten miles is a substantial distance! Your solid miles 6&7 @10:30ish, relative to the pacing that went before, followed by the drop in pace signals to me your stamina is not quite there. Maybe start that first mile at 11:15-11:20 and then work your way down to what your goal pace might be. Above all, accentuate the positives in your training, and realize improvement over time is not a straight line.
2015-10-31 9:40 PM
in reply to: Chitwnnole

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Los Angeles, CA
Subject: RE: Help me "Climb over the Wall"
Do you start your long runs at a guilty pace? I recommend you start at this pace then run a little faster after you're halfway through so that you finish with your fastest split. Maybe save the last mile for a nice easy jog to aid cooling down.

Also recommend you bring a gel with you instead of a Clif Bar. Those can be hard on the stomach while running.


2015-11-01 9:16 AM
in reply to: kloofyroland


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Subject: RE: Help me "Climb over the Wall"
Thanks everyone for the great encouragement and Ideas. I am still learning how this all works and my times have really been getting better all the time. I am also learning the whole nutrition and hydration game and that has been a challenge for me.
2015-11-01 9:29 AM
in reply to: kloofyroland


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Subject: RE: Help me "Climb over the Wall"
Originally posted by kloofyroland

Do you start your long runs at a guilty pace? I recommend you start at this pace then run a little faster after you're halfway through so that you finish with your fastest split. Maybe save the last mile for a nice easy jog to aid cooling down.

Also recommend you bring a gel with you instead of a Clif Bar. Those can be hard on the stomach while running.


I sure do and that first mile is a real culprit as I have this mentality of "get a good time on the first one so you don't have as big of a deficit to make up the rest of the run" Not the best thought process I would guess especially on the long runs.
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