re: Official Running Log/Marathon Training Thread

Did my half marathon yesterday and felt great. Beat my 1:45 goal time by more than 2 minutes. Strava has me at 1:42:39. Course measured long on GPS so chip time was 1:43:40
Glad to contribute to the total miles on the TD club. Time to decide my next goal or race

Going over my Hal Higdon 5K intermediate training schedule. It starts tomorrow. Came across this in week 2 and need some clarification on what exactly this means:

quote:

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Every other week on even-numbered weeks, you will do a tempo run. We start today with 30 minutes. In subsequent weeks, you will increase the time (and length) of your tempo run from 35 to 40 minutes, before dropping back to 30 minutes in the final week while tapering for the race. Here's how to do a tempo run. Run for a half hour, building up to near 10-K pace near the middle of your workout. You won't be able to hold this pace long, so think of this workout as a gradual acceleration to a peak followed by a gradual deceleration.

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I don't know what a 10K pace is. How long do you hold that pace and what is the pacing supposed to be before and after?

@AS

You can use a race time predictor to find your 10k based on your 5k race time. General rule of thumb is the 10k pace is about 10 seconds slower per mile than your 5k but it varies.

@ TA

It’s the time on your feet that matters, not the distance. Novice plans are for finishing not PRs. You’ll be fine. If you need the confidence booster you can always do more but watch your form, if it starts to fall apart you’ll risk injury.

Tornado,

I'm doing my first marathon using a novice plan and to Burt's point I'm focusing on learning the process, understanding miles & recovery, and finishing injury free.

It is my goal to have many more & much faster than this one.

I am doing Hal Higdon Novice but adding about 150+ miles over 18 weeks because I built a base over the summer.

For pace in January , I have no clue. I have a runner here, kballa6, I am following close for pace and training.

My run on Saturday was just at the only pace I know how to do

Most use Garmin, but there are plenty of other options out there such as Suunto and Coros. A lot of runners here probably use their Apple watches. You can also run with your phone and record directly to Strava. I've never done it, but I think it is fairly easy.

Rsande63, which marathon are you training to run? I'm doing some sort of Hal Higdon plan where I have two 20 milers scheduled, with the first one last week and the second one next week.

It’s kinda mixing me up with the times and distance but what it sound like it wants you to do is a progression, which is a type of tempo run. You could, like you suggested is do a slow warm up think closer to 11:00-11:30 with your current fitness (adjust based on your breathing), hit that middle mile at 9:20 for the full mile (think 8 or 9 out of ten effort compared to your 5k) and bring it back down to your 10:00 range on the cool down. For a little over 3 miles or 30 minutes.

You’ll panic at first and it will feel really hard, but after the first 1-2 minutes you’ll settle in and it will feel accomplishable.

Weather finally a little cooler this morning, though it may have something to do with my running at 5am. Got 5 miles in at 8:34 pace, which felt great after a summer of 9:30 to 10 min miles.