Hi Everyone,
You have all heard me preach about the TWO biggest mistakes marathon runners usually make:
1. Arriving OVERTRAINED at the race
..... most schedules have you running LONG LONG runs too close to the race, from which it is impossible to recover to maximize race day potential. I harp on this over and over again, as these poor runners with a marginalized base/ability put in 20 milers or even longer within 6 weeks of the race, or worse!, instead of focusing on half marathon distances at increasingly faster speeds.
The GGGS's never stop in relentlessly trying to overtrain us older, every day genetically inferior, heavier MOP'ers. (middle of the packer's) with JOBS.
Remember, if you are female, and over 98 lbs., or male and over 118lbs., you are OVERWEIGHT for this sport! LOL!
2. GOING OUT TOO FAST
..... oye vey, like how many times we got to go over this one??? You can read my other blogs on the subject of negative splits. Until you learn to control your ego, which some never ever master in running, you will not optimize your marathon effort. Succinctly, you run the second half faster than the first half. Even if it's ONE second. If you can't believe this works, or you are unable to to this, I understand. But you will never run your best race, IMO!
So, if we do not violate either rule 1 or 2 above, how do you know what pace to run at?
If you GUESS, more than not it will be wrong, either slow of too fast.
At least too slow leaves you alive, and you can practice a negative split, and get even faster next race. What a concept.... focus long term!
Too fast is too miserable. You learn nothing, and your next race becomes another ego driven crap shoot almost surely ending in missed splits and tons of pain. I am an average athlete, who is a subset runner, who has run tens and tens of BQ's, and I am always TRYING to run negative splits. It's just plain easier and more successful to run that way!
One of my favorite indicators is half marathon time. Common wisdom for faster runners, under say, 3:30, is to DOUBLE your hard half effort, and add 10 minutes. Add time as you float out the overall time. Say, 4:00 hours, add 15 minutes. These are perfect efforts, not adjusted for weight, temperature, altitude, age etc. so in reality, I like to automatically add 5 minutes to those numbers, run the first half accordingly, then run a negative split. Train shorter, muscle building speed increasing workouts and say nyet to overly long runs that teach you to run slow, and eat precious muscle tissue.
Also, this methodology makes you focus not on distance,
BUT ON HALF MARATHON TIME, where the SPEED is!
The Yasso 800's indicator time, even in my "prime" in my 40's was unattainable. That's because I weigh at least 40-50lbs. more than the guys writing these articles. (see my blogs on the GGGS.... genetically gifted, genetically sifted). For me, it was always a minimum of 10-15 minutes more than indicated yasso times. See below for a host of indicators, or find your own.
(But I LOVE laddered every other week 800's for building speed for marathon runners).
So my advice:
1. Be more astute in your pre race indicators. The links below help in a variety of ways to set your pace based on immediately preceding performances.
2. You gotta RACE 1/2's and below, for at least 4 months prior, then keep extrapolating. 10k's are a must, and you need to master the half long before 6 weeks prior to your marathon race.
The last 6 weeks is almost all taper, baby!
3. IT DOESN'T MATTER WHAT YOU WANT TO RUN, IT ONLY MATTERS WHAT YOUR FITNESS LEVEL WILL ALLOW! STOP LYING TO YOURSELF, and start running like a controlled, negative split, realistic ATHLETE, not some unhappy high mileage weeny running flameout with excuses. :>) (is there anybody I didn't offend?)
4. .....and hey, read this blog more often! Thanks for listening.
Yasso 800's
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
5, 10 and half conversions:
http://runningtimes.com/Article.aspx?ArticleID=6765
Galloway
http://www.jeffgalloway.com/resources/gallracepredict.html
PacePredictor
http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html
You have all heard me preach about the TWO biggest mistakes marathon runners usually make:
1. Arriving OVERTRAINED at the race
..... most schedules have you running LONG LONG runs too close to the race, from which it is impossible to recover to maximize race day potential. I harp on this over and over again, as these poor runners with a marginalized base/ability put in 20 milers or even longer within 6 weeks of the race, or worse!, instead of focusing on half marathon distances at increasingly faster speeds.
The GGGS's never stop in relentlessly trying to overtrain us older, every day genetically inferior, heavier MOP'ers. (middle of the packer's) with JOBS.
Remember, if you are female, and over 98 lbs., or male and over 118lbs., you are OVERWEIGHT for this sport! LOL!
2. GOING OUT TOO FAST
..... oye vey, like how many times we got to go over this one??? You can read my other blogs on the subject of negative splits. Until you learn to control your ego, which some never ever master in running, you will not optimize your marathon effort. Succinctly, you run the second half faster than the first half. Even if it's ONE second. If you can't believe this works, or you are unable to to this, I understand. But you will never run your best race, IMO!
So, if we do not violate either rule 1 or 2 above, how do you know what pace to run at?
If you GUESS, more than not it will be wrong, either slow of too fast.
At least too slow leaves you alive, and you can practice a negative split, and get even faster next race. What a concept.... focus long term!
Too fast is too miserable. You learn nothing, and your next race becomes another ego driven crap shoot almost surely ending in missed splits and tons of pain. I am an average athlete, who is a subset runner, who has run tens and tens of BQ's, and I am always TRYING to run negative splits. It's just plain easier and more successful to run that way!
One of my favorite indicators is half marathon time. Common wisdom for faster runners, under say, 3:30, is to DOUBLE your hard half effort, and add 10 minutes. Add time as you float out the overall time. Say, 4:00 hours, add 15 minutes. These are perfect efforts, not adjusted for weight, temperature, altitude, age etc. so in reality, I like to automatically add 5 minutes to those numbers, run the first half accordingly, then run a negative split. Train shorter, muscle building speed increasing workouts and say nyet to overly long runs that teach you to run slow, and eat precious muscle tissue.
Also, this methodology makes you focus not on distance,
BUT ON HALF MARATHON TIME, where the SPEED is!
The Yasso 800's indicator time, even in my "prime" in my 40's was unattainable. That's because I weigh at least 40-50lbs. more than the guys writing these articles. (see my blogs on the GGGS.... genetically gifted, genetically sifted). For me, it was always a minimum of 10-15 minutes more than indicated yasso times. See below for a host of indicators, or find your own.
(But I LOVE laddered every other week 800's for building speed for marathon runners).
So my advice:
1. Be more astute in your pre race indicators. The links below help in a variety of ways to set your pace based on immediately preceding performances.
2. You gotta RACE 1/2's and below, for at least 4 months prior, then keep extrapolating. 10k's are a must, and you need to master the half long before 6 weeks prior to your marathon race.
The last 6 weeks is almost all taper, baby!
3. IT DOESN'T MATTER WHAT YOU WANT TO RUN, IT ONLY MATTERS WHAT YOUR FITNESS LEVEL WILL ALLOW! STOP LYING TO YOURSELF, and start running like a controlled, negative split, realistic ATHLETE, not some unhappy high mileage weeny running flameout with excuses. :>) (is there anybody I didn't offend?)
4. .....and hey, read this blog more often! Thanks for listening.
Yasso 800's
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
5, 10 and half conversions:
http://runningtimes.com/Article.aspx?ArticleID=6765
Galloway
http://www.jeffgalloway.com/resources/gallracepredict.html
PacePredictor
http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html
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