Sub-4hr marathon support and celebration thread
178 watchers
4 Mar
9:49am, 4 Mar 2024
67,998 posts
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Velociraptor
It's really difficult, as a first time marathoner, not to try to bank time early on in the race when your planned marathon pace feels ridiculously comfortable and even a bit slow.
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4 Mar
9:56am, 4 Mar 2024
23,427 posts
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larkim
Yep. At least I can give my insights, and I think I am pretty good at that holding off pace. But she does have a small tendency to go a bit quite at the start. e.g. this was her HM pacing 1) 1mi - 7:51(7:51/mi) 148/162bpm [1162b/mi] 76cal 7.64/8.77mph 2) 1mi - 7:59(7:59/mi) 159/161bpm [1270b/mi] 85cal 7.51/7.7mph 3) 1mi - 8:27(8:27/mi) 158/162bpm [1336b/mi] 89cal 7.1/7.47mph 4) 1mi - 8:16(8:16/mi) 158/161bpm [1307b/mi] 87cal 7.25/7.89mph 5) 1mi - 8:28(8:28/mi) 159/162bpm [1347b/mi] 89cal 7.08/7.33mph 6) 1mi - 8:27(8:27/mi) 160/163bpm [1353b/mi] 90cal 7.1/7.26mph 7) 1mi - 8:17(8:17/mi) 160/164bpm [1326b/mi] 89cal 7.24/7.64mph 8) 1mi - 8:18(8:18/mi) 161/163bpm [1335b/mi] 89cal 7.23/8.14mph 9) 1mi - 8:30(8:30/mi) 160/164bpm [1360b/mi] 90cal 7.06/7.56mph 10) 1mi - 8:25(8:25/mi) 162/166bpm [1362b/mi] 90cal 7.14/8.18mph 11) 1mi - 8:32(8:32/mi) 163/165bpm [1391b/mi] 93cal 7.03/7.31mph 12) 1mi - 8:22(8:22/mi) 163/167bpm [1362b/mi] 91cal 7.18/7.51mph 13) 1mi - 8:28(8:28/mi) 163/165bpm [1380b/mi] 92cal 7.09/7.53mph 14) 0.18mi - 1:24(7:58/mi) 163/165bpm [1299b/mi] 15cal 7.53/7.72mph Not terrible once the first 2 miles were done, but easier to get away with that in a half than in a marathon. |
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4 Mar
10:12am, 4 Mar 2024
68,000 posts
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Velociraptor
Not terrible, definitely not a slow death or anything like that, doesn't rule out a sub-4 marathon provided her total running volume and long runs are in place and she's disciplined enough to start off no faster than 8.45mm pace, but still a more positive split than you might hope to see in a half marathon unless there were particular challenges with the course or the conditions.
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4 Mar
11:59am, 4 Mar 2024
7,375 posts
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Oscar the Grouch
I'd day that not knowing element was key in my first marathon. Sub 4 off about 20 miles a week plus 2 circuits sessions a week. Because I didn't know, I just did it. Attempts at sub 4 after that took years until I worked out the formula for me. If I was Mrs L? Just run. Get caught up in the day. It'll be epic and emotional *regardless*.
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4 Mar
12:09pm, 4 Mar 2024
48,845 posts
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DocM
those early splits in the half will certainly show an area to improve on.I was very naive on my first marathon, and in some ways that knowledge that I had trained correctly and sticking to the plan on the day had a lot to do with successfully achieving the time, without worrying about all the things which might go wrong (as i didnt know about those things).
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4 Mar
1:14pm, 4 Mar 2024
840 posts
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solo
I ran 3.45 at London for my first marathon. In those days I didn't race a lot and the only races I had to gauge from were a 1.42 half at the GNR the previous September and a club handicap 5k race a few weeks earlier in 22.10. It was probably my best ever marathon as I started conservatively and that would be my biggest piece of advice. I averaged under 40 miles a week but completed 5 very slow 20 milers on a grass playing field due to shin splints. Has she done any other racing? I know a 5k doesn't covert per se but I always use it in my equation when deciding what is a feasible marathon pace. |
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4 Mar
1:48pm, 4 Mar 2024
23,428 posts
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larkim
She's not raced a comparable 5k this year, but was in about the same shape last year when she ran 24:05 for 5k, but I think the half is a better predictor anyway. She's performance driven to a decent extent, maybe with having me and our eldest son (sub 2:40 marathoner) in the household, so whilst she wants to enjoy the day out, she isn't interested in just making enjoyment the focus of the day! She's difficult to predict as she's on a massive upward curve on the way back from pernicious anaemia. This time two years ago she couldn't crack 30mins for a 5k and was on the verge of packing in running. Then she got 15 weeks into an 18 week London plan last year and tore a knee ligament so had to defer, and that took a while to heal. The HM she ran she didn't intend to run that quickly, and didn't taper for, so I think it is a solid mark to key off for a prediction. But nearly 4 hours of running is a long time so I don't want to make the mistake of expecting all of the lessons that I know about from the sub 3:15 pacing to equally apply to someone running 40-50 minutes longer. Thanks for all the steers so far. Her log is here if interested... fetcheveryone.com/training.php?uid=75028 |
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4 Mar
1:51pm, 4 Mar 2024
841 posts
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solo
larkim that link took me to my log
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4 Mar
1:53pm, 4 Mar 2024
23,429 posts
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larkim
How odd? Maybe she's set as buddies only. Will check!
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4 Mar
1:57pm, 4 Mar 2024
23,430 posts
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larkim
Can't see any obvious settings to change. User profile is here fetcheveryone.com/users/75028 presume that works? The other link is correct (i.e. it has the right user account linked), but must admit I get confused with the way buddies / friends etc work!
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