rolling the marathon dice

cgres123

20.1 Mile run this AM temp was 57 degrees at the start 100% humidity as the sun started cresting the trees the temp went up to 67 degrees with reduced humidity of 54 %. Since this was a training run for Philly marathon I reduced my Vdot 2 points. I ran 5 miles at pace plus 15 sec and then 5 thru 20 at pace minus 5 sec. I was spot on to the second at 20 miles.

 

Nutrition was spot on with yesterdays fueling and today's breakfast. I consumed about 70 oz of fluid, 5 gu's , 3 shot blocks. Awesome intestinal program thanks to Core Diet not even a fart.

 

I , as mentioned above, reduced my Vdot 2 points. At this AM run I really don't know if I could have held that pace for another 6 miles. The protocol is reducing 2.5 Vdot points for a Mary. 

 

Question is do I roll the dice and run Philly at the 2 point reduction or the 2.5. Given the temps and humidity of today I'm sure it will be a lot cooler for the Marathon next month thereby helping me to stay cooler which means a lot ?

 

Steve West

David, sounds like a perfect RR - Go with the 2.0. On race day, keep an open mind about the last 6 miles. For me, at mile 20 of most of marathons, I switch to 'best possible pace'. Sometimes it is all I can do to hold, other times it's 15 to 20 seconds faster.

If you had been just holding on today for the last few miles, sure, drop back 2.5 but I don't think you need to. If it were me I'd be leaning the other way..... to 1.5 instead of 2.0. Not saying you should entertain that idea, but I know I would be tempted.

Just how much do you really want to gamble? What is the risk and what is the reward? Looking for a PR? What Vdot would you need to get there and how does that compare to what you ran today?

new2703

You'll be fine with 2.0 reduction. You've followed the plan from the beginning so you've spent a lot of time training at MP pace. Trust your abilities and try not to get in the way

robin sarner

Toss the pace and go with heart rate?

cgres123

@ Steve,

Just how much do you really want to gamble?

I have done a few marathons and always blew up. I never ran one the correct way as my training was an internet program of one kind or another and I have an opportunity to PR up to close to an hour. That is how much I have messed up the marathon.



 

What Vdot would you need to get there and how does that compare to what you ran today?

. I'm not guessing on my Vdot which is 40 and I understand where that leaves me and I'm fine with that.



@ John, HA.. thanks for you vote of confidence !!



@ Robin, I have this year not even used a HR strap and I'm more into the fitness is in the muscle not HR. I gage myself by RPE.. Thx for your reply though

new2703

David sounds like you have 2 goals here. To complete the marathon without blowing up and to set a PR. If 2.5 allows you to accomplish both goals go with that. You could also set a range 2.0-2.5. Good luck and remember your legs will be a lot fresher after two weeks of taper.

Steve West

x2 what John says.

Remember - plan the race and race the plan.

cgres123

Right on thx ALL

mgraffeo

David,

I can relate. I've blown up catastrophically in my last two open marathons, walking huge chunks of the last 6-8 miles of each for various reasons. The experience sucks!

As a result of that, my current marathon PR is likely 20+ minutes off of what I could hit if I just ran one a little extra-conservatively. If I were training for one now (no plans in the near future), I'd be planning to just run one conservatively to get back on the bandwagon of executing well, even if it meant I might leave 1-3 minutes on the table. Trading "damn, I bet I could have run a little faster" for "shit, I should have known better" is not a good trade, IMHO.

I'd go with the 2.5, and if you get to mile 20 and feel awesome, you've got 6 miles to pass people and make it up!

cgres123

Thx Mike.. so you been there too, not fun.

mgraffeo

Definitely not fun! After walking it in once, I swore I'd never do it again. Then, I did it again. Learning experiences, I call them!