BQ dreaming?
Earlier in the year I signed up to race the Bay State Marathon (MA). Advertised as flat and fast - a good BQ race. Qualifying for Boston was my intention. The race is Oct 16. I just competed IMMT one week ago. I clearly didn't do the math at the time, and now have some concerns over whether or not I can get prepared for this and race it to my potential.
Running background: Only 1 standalone marathon, 4 years ago - I was much slower and undertrained. I just broke 4 hours. 2 years ago I ran a couple Half Mary's at 1:34. I was in good run shape. Last season I topped out with a 50 VDOT, but never got to use it after crashing my bike one week before IM. I estimate my current VDOT at around 48. My long training runs this year leading up to IM (16-18 miles) were at 8:10-8:20 paces. I did not push these runs until the last couple of miles and worked to keep in the TRP zone. I ran 4 miles yesterday - HR was a bit elevated, legs still tired, and I was a bit gassed.
At my age (46), I'll need at least a 3:25 time (7:49/mi pace) to qualify. Realistically, it's more likely like a 7:45/mi pace to be safe.
Am I capable of running < 3:25 marathon on a good day with my VDOT and running background? AND, if I am capable, can I rebuild my speed with enough time to do this?
Running background: Only 1 standalone marathon, 4 years ago - I was much slower and undertrained. I just broke 4 hours. 2 years ago I ran a couple Half Mary's at 1:34. I was in good run shape. Last season I topped out with a 50 VDOT, but never got to use it after crashing my bike one week before IM. I estimate my current VDOT at around 48. My long training runs this year leading up to IM (16-18 miles) were at 8:10-8:20 paces. I did not push these runs until the last couple of miles and worked to keep in the TRP zone. I ran 4 miles yesterday - HR was a bit elevated, legs still tired, and I was a bit gassed.
At my age (46), I'll need at least a 3:25 time (7:49/mi pace) to qualify. Realistically, it's more likely like a 7:45/mi pace to be safe.
Am I capable of running < 3:25 marathon on a good day with my VDOT and running background? AND, if I am capable, can I rebuild my speed with enough time to do this?
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Comments
Do you just want to BQ or do you want to actually run Boston? Last year, you had to be about 3 minutes under actual BQ time to gain entry. At 3:22, you'd have to run 7:41s or :42s. We're in the same AG, I've done 8 standalones and have BQd, I'm right at 51 vDOT and with my current fitness am positive I could go at least 5 minutes under our BQ time, if not 10. But it takes me a long time to recover from IM, so I think I'd be staring at a 3:35 or 3:40 if I tried to race one 6-7 weeks post-IM (but my last BQ was exactly 3 months after IM Frankfurt). If you could really be a 50 vDOT, that would help. If you were running 40-50 miles per week in IM training from Wk13-18, that would help. And if you can really bounce back immediately from MT and dive into a solid 4-week block, maybe. I still think it's a stretch, but the degree of probability depends on some of the answers to the above. Either way, have fun and stay healthy.
MR
You will need to be able to run 7:40s....and typical race guidance is 6 at 7:55....then 14 at 7:35...then you are gutting it out.
Your body will hurt, a lot. But you are mentally ready. The key is can you get physically ready.
We know it takes about 6 weeks to get your run legs back (10/1)....and race day is 10/16. You need to still focus on recovery...no real running can help you recover faster...short 30' runs, easy, will help you get "running" loose, but I'd prefer you swim and spin...and massage it out.
We'll need to plan some key workouts for you, and your nutrition strategy ... what say you?