I should write here how I am training for my next marathon. But I'm a bit late for that, the next race is just around the corner. So here are only the thoughts for today...
The race on Sunday is going to be my 5th marathon. And the 5th SEB Tallinn Marathon will take place on 14.09.2014. Yes, have participated in all of them. And only in them, so far.
My personal best so far is 3:48:11, run at SEB Tallinn Marathon at 9.September 2012. All the times so far:
| 12.09.2010 | 4:21:17 |
| 11.09.2011 | 4:27:28 |
| 9.09.2012 | 3:48:11 |
| 8.09.2013 | 4:09:31 |
So what can I expect this year? I started training early enough on spring, from the end of April. I have been following the Adidas miCoach marathon training plan with target time 3:30:00. So that what was my expectation at the spring...
But summer has done some corrections to the plan. First of all, I had a thee week break in trainings during my summer vacation in July/start of August. That means I missed some very important long run sessions. I managed to do the longest one, that's good. And I was not sitting on coach during the vacation. I had a skip in trainings last year as well, but the difference was in timing:last year I had goo training coverage in July but missed trainings in August, more closely prior to the marathon race.
So, what is my current state? And, more importantly, how should I run the race to avoid the WALL? My last race was 14 km "Run around the lake Ülemiste", which I completed in 1:04:59. That's about same as on year 2013, and 3 minutes better than on 2012. The run score provided by miCoach was 711, which should mean marathon time 3.32:32. I'm not that optimistic, I had rather high HR (180, my max HR should be around 198, and average HR during 5-6 km races has usually been over 180) during that race and I'm afraid to hit the wall due to insufficient number of long runs during the summer. And, I had the wall last year, when I targeted 3.45:00 based on similar race time. But it is still a good marker about my abilities...
On last Saturday I had a "Fast finish long run" scheduled, which gave some very good information. It was a three stage run: 20 min "green" run + 30 min at marathon pace + 10 min "yellow" run. It taught me that increasing HR from 165-170 range to above will actually give very little gain in speed... Another good learning was from "marathon pace green run" on Wednesday. It told me I'm not ready for pace above 5:00 during the marathon race. The HR data of those runs is still in my Polar watch, I need download it and make some analyses prior to race day.
But I think I have enough information to make a plan for Sundays race:
1. Keep the HR below 165 during the first 10 km
2. Keep the HR below 170 between 10km and 30km
3. Hope to finish with PB around 3:45:00
The HR 170 sounds a bit high but I have had average HR 170 during all 4 marathons so far...
So what's next? Just one short 30 min training tomorrow or on Saturday and then the Race start Sunday at 9:00. I'm sure I will meet some wall on the road, but I hope it is only the city wall around the Old Town of Tallinn :)
Happy training,
Gert
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