I completed the London Marathon, an incredible experience I’ll never forget. However, I can’t help but feel disappointed with my finish time. My goal was to break 3 hours and 30 minutes, but I crossed the line at 3 hours and 41 minutes. While this was an improvement on my previous marathon time of 3 hours and 53 minutes, I had trained hard and felt in great shape leading up to the race. Everything seemed to be going well until I hit the 22-mile mark, where I really began to struggle. I also found it extremely busy in the first half of the London marathon. Am I aiming for a realistic goal?
Tomas
Running coach answer: I completed the London Marathon but fell short of my goal, I’m questioning if my goal is realistic
Yes, London is incredible, and is a memory you will cherish forever, despite the slight disappointment with the time.
There are a number of observations. Firstly, your desire to run 3hrs 30mins off a PB of 3hr 53mins is ambitious (although not impossible), and it is possible you went off a little too fast. If so, you will have depleted your glycogen levels to an extent that even taking on gels is not going to refuel you sufficiently to continue the pace. Secondly, it was a hot day in London this year, and that seems to have affected many runners from 20 miles onwards – you reach the high-rises of Canary Wharf at mile 19, and that may have stored additional heat for you to cope with.
Thirdly, it is possible that you may not have run your long runs at an easy enough pace at the beginning of the training block, and, therefore, not fully developed fat metabolism, which, had you managed it, would have helped your energy levels late in the marathon. Without seeing your training plan, it’s difficult for me to assess that.
Should you aim to do another marathon again? I would say yes.
“It is possible that you may not have run your long runs at an easy enough pace at the beginning of the training block, and, therefore, not fully developed fat metabolism, which, had you managed it, would have helped your energy levels late in the marathon.”
Mike Gratton – Head Coach – London Marathon Winner 1983
Look for a marathon in the autumn so you have time to recover from London. It will also allow time to have a short block of racing, shorter races through the summer, using the fitness you have gained, and then start a new marathon block.
I would suggest starting the marathon block 20 weeks out from the target race with regular long runs – 2 to 2hr 30mins – but kept at a very steady pace, so that you build a good aerobic base first, then 16 weeks out build the pace of the long runs over time, and introduce some speed strength work like hills and fartlek. By 8 weeks out, you will experience marathon pace as part of the long runs. With a larger aerobic base, you can then add speed training like threshold and fast pace intervals at the top of the pyramid before the marathon to greater effect.
Good luck in your next marathon.
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