Pete Tanguay

Marathon pace run

by on Sep.22, 2012, under Training Runs

2 weeks out from the marathon.  What do I do this weekend?  I need to get my head into this race and as I develop my plan, get my head in place to know what is coming, what it will feel like to execute the plan, ready to finish what I’m training for.

So, the plan for the day was to run 10 miles with a friend where the first 5 miles were about an 8:30 pace and then slow to an 8:45-8:50 pace to finish out.  Right now I am planning to have 9 min miles be my marathon pace – that is up until mile 20 when I slowly increase the pressure on the gas pedal and bring it in as fast as possible in the last 10k.  That’s the basis for my marathon plan – first 20 at a specific pace with the least possible exertion and then the fastest 10k I have based on the fuel that I’ve been able to save in the tank.

The run went well, we started out slow to warm up and then saw we were at an 8:05 pace and backed it off to around 8:30.  The end of mile 5 and mile 6 were a gradual uphill followed by a steep hill so our pace dropped but we were careful to keep our level of exertion constant.  Tried to hold back to an 8:45-8:50 pace but never got there.  It was too nice of a morning and the legs felt too good.  Steve had run 2 miles to the fitness center and was going to run 2 miles home so I cut the run at 8 miles, feeling great and ready to do it again tomorrow.

Tomorrow’s plan will be similar, slow start, faster pace until mile 5, then slow to 10 seconds slower than marathon pace for 5 miles and finish with a strong 2 mile tempo, maybe 8-8:15 pace.  All of this is to get the body really happy and content with the 8:45-9 minute pace so we can head to Chicago and run a 9 minute pace for the marathon (3:55:45) or better or if the last 10k isn’t so good, a little worse.  Starting to feel READY!!!

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