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February 23, 2005
Not slow enough
When I ran 24.5 km in 1:50:19 last Sunday, drinking sports drink each 5 km, I was probably not doing the right thing to get ready for the last 10 km of the Lyon marathon in mid-April, according to Benji Durden quoted in a Runner's World article, Breaking Through the Wall:
Durden advises aiming for long runs that last within 30 minutes of your predicted time for the marathon. For example, if you're training to run the marathon in 3:30, your long runs should last 3 hours. Marathoners shooting for 3:15 would do long runs of 2:45....
How many of these long runs should you do? Ideally five or six, but four is the minimum you need to keep from struggling through the last 10-K on race day.
According to my training schedule I only have three longer runs left before April 17: this Sunday's 26 km (16 mi), a 29 km (18 mi) run two weeks later, and a 32 km (20 mi) long run two weeks after that. I guess that last 10 km will not be pleasant.
Posted by Mark at February 23, 2005 10:11 PM