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Mar 2008
10:30am, 29 Mar 2008
3,028 posts
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hellen
Ian, yes, if you are feeling good and the weather is kind your 22 miler will hopefully help you deduce something. I did mine last week as was knackered before I started so it was useless as any indication.
Bob, at the beginning of the year my 70% pace improved to 10/mile, even managed a 13 mile 9.59/mile 69% run a while back.
About 6 weeks ago I decided to do a run at my PMP of 9.30/mile, it turned out to be 70%!!! So I started having your sort of thoughts. However, since then, it appears that that particualr run was just a one off!!! I dont want to put down your run and say it was a one off like mine but I remember at the time a few people (lums was one of them) telling me about one off they had had.
so, if that latest run one of many for that HR and that pace? If you have found that your 70% runs over the last few weeks have all been around that pace then maybe you need to aim a bit higher than 8.30/mile for your marathon. Although, as Ian says, dont get too carried away and start close to 8.30, prob no faster than 8.20 and see what happens.
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Mar 2008
10:54am, 29 Mar 2008
3,030 posts
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hellen
bob, you could try doing a large part, or all if it is not going to be a massive one, of your LSR at 8.30/mile to see how it feels and what HR you get. You can then look at what sort of drift you get
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Mar 2008
11:01am, 29 Mar 2008
158 posts
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IanRunner
Thanks Hellen, hopefully it will be nice tomorrow, its windy today so im hoping that will die down!
I know P&D reckon that your 22 miles training run should be around the same sort of time you will do for your marathon.
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Mar 2008
11:09am, 29 Mar 2008
3,031 posts
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hellen
mmm, yes, although mine was slow (my slowest ever LSR) is was stil too fast. I stuck an extra mile on so my 23.1 mile run ended up being a few mins faster than my marathon time. In terms of HR it was OK for Pz and Dou though, it averaged 72%. That is a constant problem - I do the HR they say but the pace works out too fast!!
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Mar 2008
11:47am, 29 Mar 2008
3,117 posts
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Girlie
Final long run here. 10 miles at 80% roughly Mp so ok with that., still got cold virus so hr all over place.
will have to start HRM training properly after FLM as I am drifting bakc towards pace training, also improvements have stopped although marathon fatigue could eb a huge factor there.
hoping to replicate today's pace at flm and I will achieve my goal
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Mar 2008
11:54am, 29 Mar 2008
15,318 posts
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Hendo
Bob - no harm in checking your RHR. How "good" was your max test?
Just as a comparison, as we are pretty close speed wise, my 70% pace is 9mm, if not a bit more, but that said I have been doing under 9mm for 68-70% recently on good days.
Also, did you go balls out on your last half? If so I reckon "around" 3:45 should be doable.
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Mar 2008
11:55am, 29 Mar 2008
15,319 posts
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Hendo
Going on a quick straw poll we had a while ago, the old adage of double half time plus 20 was more accurate than any race predictors for marathon times.
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Mar 2008
2:41pm, 29 Mar 2008
159 posts
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IanRunner
I think Hendo might be impressed!
Just did a nice recovery run.
5 Miles
Average pace:8.46/mile
Average heart rate:62%
Tried my best to keep it low as I've 22 miles to do tomorrow!
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Mar 2008
3:06pm, 29 Mar 2008
3,654 posts
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eL Bee!
Good run Ian 
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Mar 2008
3:29pm, 29 Mar 2008
103 posts
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StuartM
LSR today, didnt feel good before start, mostly self inflicted, first 12 miles went ok all below 9:00m/m and then just ran out of steam so had to slow down. Stats look ok but this was the worst feeling run I can ever remember, first marathon only 4 weeks away so this didnt do confidence any good at all. Hope next weeks 22 goes better, will go back to old route. 20 miles 3:05 @64%
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