Ncuneo--
so you have 2 20 milers? when is the second one? and when is your marathon (in comparison to that second one?)
Im going to warn you straight out..... your first 20 miler is going to SUCK. SUCK BADLY. Suck so much that you will doubt your ability to run another 10K further..... Im not trying to discourage you
you WILL DO IT. Youll be fine--> but the doubts will still be there.
My whole point:
#1) ive been staying out of the disscussions about pace and long runs when training for fulls and halfs becuz i didnt want to *start* anything, but here's whats up.... YES, its *technically true* that your long runs are *supposed* to be anywhere from 60-90 min/mile slower than goal race pace.
BUT, and i stress BUT,
you dont have a goal race pace, is that correct? you just want to finish, and you really only have "1" pace anyway, when youre running longer distances, correct? im talking about you personally Jen. I believe in the go slower to go further motto, and i definitely think that you should, on THIS FIRST 20 miler.
HOWEVER, the running slower on long training runs is really advisable for people who are going to "RACE" the marathon.... or at least "race" themselves.....
someone who is highly trained, with different paces in their pockets they can pull out any day-- doesnt necessarily mean a competitive or professional runner, but a more advanced one. The reason their long runs are slow is because they tear up their bodies so much when they race long at race pace, that they cant afford the training time it takes to recover. A "newbie" to these long distances, on the other hand.... its just... DIFFERENT.
You cant TRAIN for 20 miles at a 12 minute/mile than "magically" expect to pull out a 10 min/mile on the big day....
YA RIGHT. a seasoned runner--> different story.
EVEN I feel uncomfy NOT doing my long runs at goal pace, or at least the 2nd half of the run at goal pace. Sometimes i do. Sometimes i even make them LA Threshold runs. But i reserve some long runs FOR goal pace, because it builds confidence... just like that "half-mary" you just did in training, KWIM?
My ADVICE to You: do this 20 miler slower--> ONLY to guarentee you finish it. T
hen do your second one, at the pace you "expect" to run the marathon at. Your NORMAL PACE-- or at least the 2nd 10 miles of it and above ALL, if at ALL POSSIBLE,
can you get another 20 miler in before the big day? (thats why i first asked about the timing of your 2nd 20 miler and the marathon).
You dont need a month to taper, IMO. Thats more for, once again, people who are RACING the race..... two/three weeks is adequate time to taper, and believe me,
the confidence and endurance you gain from doing a third 20 miler, will be priceless
other runners will give you advice "straight from the book". I am trying to give you
practical advice.
if you can get in 3 20 mile training runs, by the time you do the marathon you will be so comfortable with the distance, it will literally be cake. My first was.. BECAUSE I DID THREE 20 mile training runs ( and lots and LOTS of LA Threshold training).
So, im ready for the storm of dissaproval on my advice now