running question... re: making improvements

as you all know my marathon time sucked balls... i'm happy i did it, but i acknowledge that there is a LOT of room for improvement!!

now, being that i'm still a new runner, i'm not even sure what i did wrong.

how does one go about analyzing, critiquing what you do, when you have no idea what you're doing wrong and/or right?

i really want to get better at my running. i'd love for my next marathon to not be an all-day event
how can i do this?

running question... re: making improvements

I'm working on speed too. Hal Higdon has great plans to improve. I'm going to sign up for a half and follow his intermediate program. The key is tempo runs. You begin with easy running, build in speed near the middle, then return to easy toward the end. Intervals are key so that's what I'm focusing on- Interval running.

I'm secretly hoping to qualify for Boston at some point! Doubt it will ever happen but I would love that.

Re: running question... re: making improvements

running question... re: making improvements

I look at my split times and try to figure out where I went wrong. For example, until recently I always started too strong. I would notice my first 5 k would be at my typical 5 k pace. That isn't good when there are still 23 more miles to go! Fr example, this NYC marathon, I started at the only available pace: slow. The bridge is very crowded. But from miles 9-15 I opened up a lot. I ran slightly too quickly which is why the hill at mile 15 slowed me down so much.

Now, I use my Garmin watch more efficiently. I pay attention and slow down if I need to.

I trained for negative splits too. So I start slower then I want to finish and save some energy for the end. I really pick up the pace in the last half of the run.

Re: running question... re: making improvements

Running form may also be something slowing you down and could even lead to injuries. Being an efficient runner with good form is important if you want to improve speed.

This is something that you usually learn from a coach or maybe even watching videos? I changed my form over the last year when I had an injury that was due to overuse and heal striking. I'm a forefoot runner now and I have quicker steps--its improved me significantly!

http://www.youtube.com/watch?v=9zkapadQwHk

Message edited 11/22/2013 4:00:39 PM.