“I]f you’re searching for an elusive BQ, here’s what the data show: slow your runs down, choose your course wisely, shoot for a negative split, and remember that practice makes perfect. It may take a couple of marathons to get it absolutely right, but that experience will be invaluable.”
This was a surprise to me:
“While many newer distance runners tend to focus on flashy long runs, the distance of the longest run was not strongly correlated with a BQ. Comparing BQ runners and all other athletes, the distance of the longest run was 20 to 22 miles across each marathon. But, the base mileage was higher for BQ runners, bearing in mind that base volume matters more than the distance of any long run. BQ runners at CIM averaged 65 miles during their peak week, while the rest of the field averaged 50 mpw. Similarly, Chicago BQers averaged 57 miles during peak week, compared to the rest of the field’s 41 mpw peak week.”
Not shocked at all. Running marathons fast, takes a fair amount of investment in running. While more miles is not the only answer to getting faster, one has to get a certain amount of miles in per week to be able to maintain fitness and be able to do workouts which will allow you to run the marathon fast.
Once you get to a certain amount of miles per week, and fitness, it is then about making sure you are getting quality miles in, but that line is like 40-55 miles per week. Lower than that, and you have to have raw talent and other cardio fitness to maintain the effort.
At least that’s my experience, and I just barely bq’d at 55mpw the past two years, but I’m older with and ‘easier’ sub 3:20 bq time, sub 3:10 would be likely 63-70 mpw territory for me if I were under 45. (I’m aiming for 3:10 this spring)
Sensible advice.
Just curious . . . how do you maintain that much mileage in the winter, and for that matter, in the summer heat?
(3:10 would be very fast for me. )
I’ve averaged just under 40 miles per week this year. I run typically 5/6x a week. I fit running in around life, so early before work, some times at night. If I’m dropping kids off to something I may park and run, instead of just going home. I have friend whom I regularly run with which helps with the winter dolldrums. Having races helps. I do take limited down weeks, only one single digit week all year. I manage to stay healthy by not over extending. I am leaving some gains out there, but I would rather be out there than on the sidelines.
Specifically for the winter/summer timing is key. I go when it’s warmest in winter (I work at home), and coolest in the summer (early), I have a dreadmill, and a good heat/cold tolerance. Oh, and good gear. Gloves and tights and hand warmers are your friend.
I don’t have real answers, this is my biggest milage running year ever by far, but also my best in terms of performance. Prs in 10k, and half by big margins.
Good luck, and keep at it.