I need long run pacing advice

[mrshandy]

Background: GMP is 8:10 to finish around 3:34

So I'm following the Pfitz 18/55 plan which calls for my long runs to start at around 20% over GMP (9:48) and work your way up to 10% over GMP(8:59) for the last 5-10 miles. This has worked pretty good so far. I've been hitting these numbers easily and a tad faster.

I ran with some running buddies over the weekend for my 18-miler. They were fast and I knew it was going to be faster than my usual pace. But I wanted the challenge and company. I kept up with them for the first 9-miles although I was definitely huffing and puffing and couldn't really carry on a conversation. The next 9 miles I succombed to the heat and humidity and lagged behind a few minutes. It was kind of rough since I didn't have my garmin or music so it was just me and the trail and the sun without quite knowing how much further we had to go.

But overall it was a good experience and definitely a challenge. I think I finished around 2:42, which is a 9 minute pace.

Sorry for the novel, but I'm just wondering whether I should be running my long runs faster. These girls have the same goal as me, a BQ, albeit a faster BQ for one of them 3:30.

So far I've been confident in what I've been doing, but lagging behind really shook my confidence and made me question my pacing.

I'm hitting my tempo runs pretty well. I have some GMP long runs coming up so I will definitely be pushing it for those. My other runs though I usually take it easy and stick to the prescribed pace. Just curious what others do as far as pacing.

[gt7301b]

I try and use McMillian for my pacing advice. If you plug a 3:34 marathon into his calculator, he says that your long run pace should be between 8:14 and 9:30, so it sounds to me like you are on the right track especially with the heat and humidity. Keep in mind that that the weather on race day should be much nicer than your long run this weekend.

I would shake off this run and focus on staying healthy. Those girls are aiming to run their marathon faster, so running with them should be hard

[spunkypenguin]

IIRC, you're also in the mid-atlantic area? The heat and humidity this weekend were awful - I'd say this was the worst long run I've had all cycle! It killed my pace and I know the racers in VA Beach really suffered too. I wouldn't let this run get to you. Trust the plan and you'll be good to go

[osulori]

Ditto gt7301b. Shake it off (I'm sure the heat and humidity played a big part), stay healthy, and keep your focus on the runs you have ahead of you. The fact that you're hitting your tempo run paces without much difficulty is a good sign

[ebeth]

trust the training. the thing about the pfitz plans is that you do a lot of hard running during the week. this makes it hard to do long runs fast because you're working so hard during the week.

I'll also ditto gt7301b with the weather reminder. we'll all see big rewards in october and november for slogging through these hot humid long runs through the summer. I know it's hard to remember that when running 1 min/mi slower than GMP and struggling, but it happens every fall! AND aside from having weather on your side you'll also be nice and tapered and rested and well fed on race day, not running miles 38-55 of a 55 mi week.

finally, I used pfitz 12/55 for chicago last year. I most of my long runs in the 10:30 ish range and averaged 9:15 pace on race day.

[thom]

I agree with all above; it sounds like you are hitting pace just fine and having a strong training cycle overall.

I also really think the mental aspect of training is so important. You ARE doing well & completing a good training plan, and you need to BELIEVE you can hit your goal. (Obviously I wouldn't say this if your training wasn't realistic to your goal, but it really sounds like it is.)

Humidity also sucks the life and confidence out of me, so that makes a huge difference.

You CAN do this!

[cinco]

I think you got great advice in this post! I just wanted to add that my Fall marathons last year were 3:35 and 3:33, and my long runs were usually in the 8:45-9:15 range. I think it sounds like you are right where you need to be.