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A 3:30 marathon: Is it in me?

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5ksandcabernets: A 3:30 marathon: Is it in me?


Monday, November 24, 2008

A 3:30 marathon: Is it in me?

I'm finally getting to taper for the Dec. 14 marathon. There is really not a whole lot more I can do to get faster. Now, it's all about the training, what I've done in the previous 16 weeks.
With that said, I've attached my 16-week training log. Each week, I ran a Tuesday tempo run of 6 to 7 miles in a pace ranging from 7:20 to 7:50. I did an 8 to 10 mile run on Wednesdays in paces ranging from 8 to 8:30. And I ran hills on Thursday, about 6 miles. My Saturday long runs of at least 18 miles were in paces ranging from 8:25 to 8:50. I kept a pace of 7:50 min/mile for a 20k in September; and I kept a pace of 7:33 for a half-marathon in November. I'm hoping to run the marathon in 3:35 or better - (8:12 pace) and if everything goes well, maybe a 3:30 (8:00 pace).

Here are my runs, broken down by week, for the last 16 weeks.

Week----Miles-----Avg pace----Saturday long run
8/3------36.24------8:23--------14.18 in 2:02
8/10-----36.60------8:37--------12.84 in 1:54
8/17-----35.40------8:37--------15.42 in 2:18
8/31-----40.96------8:12--------15.95 in 2:17
9/7------42.13------8:38--------13.31 in 1:59
9/14-----38.41------8:02--------12.40 in 1:37 (20k race)
9/21-----44.33------8:23--------18.25 in 2:37
9/28-----42.45------8:09--------12.02 in 1:39
10/5-----46.44------8:25--------20.25 in 2:53
10/19----50.48------8:20--------20.04 in 2:54
10/26----22.31------7:49--------13.1 in 1:39 (half marathon race)
11/2-----55.70------8:07--------21.52 in 3:02
11/9-----45.07------8:08--------12.00 in 1:35
11/16----55.48------8:06--------22.10 in 3:06

Total miles: 666



Blogger Victoria said...

It is absolutely in you-- I would bet you can go a lot faster than you think you can. You're posting times that are getting faster with no track workouts. Even if you don't do it this marathon, you absolutely can go faster than 3:30. I'm very sure of that. (She says from her vantage point in California...)

November 25, 2008 at 12:03 AM  
Blogger Ewen said...

I think you can do it, providing there are no "on the day" problems (bad weather etc).

First half in 1:43-4 (if it feels comfortable) would seem to be a good plan. Otherwise, 1:45-6 and maybe a negative split.

November 25, 2008 at 2:40 AM  
Blogger Derek said...

NO, I don't think you can do it, so now you need to go out there and prove me wrong!!! Since your hard-headed you should have no problem using my quote as fire to push you through those last few miles and probably run a 3:25 or something.;-)

(I hope that works, because it works with my kids sometimes.)

November 25, 2008 at 8:58 AM  
Blogger Burger said...

Hey there...found your blog through the MRT section of RWOL.

I would only say swing for the fences and go for it if you're feeling good beyond the half mark running 8:15-8:20 pace. I'm right where you are and plan on having 3:30 as my 'A' goal but will take my 'B' goal of 3:40 if all the stars do not align.

I did the Pfitz 55 max plan and based on my half (1:40:44) and 10K times (44:43), it puts me right on the cusp of a 3:30 time. I was initially training for a 3:40 but my race times put me somewhere in between those two times.

Sure, a 3:40 would make for a softer, more probable goal...but why not just put it on the line and go for it?

November 26, 2008 at 11:15 AM  
Blogger Just_because_today said...

you should just get one more mile in so that you can change the total number 666....ughhh.
we'll be watching and cheering for you. You've done the work

November 26, 2008 at 12:10 PM  

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