Runner’s Dilemma #31 — A Failed Sub-4 Marathon and a New Plan
Runner's Log | Runner's Dilemma #31
Missing Sub-4 — and Starting Over with the 10K
Three months ago, I made a promise to my second kid. A sub-4 full marathon.
I did three 35km long runs. A week before the race, I ran 20km at 5:24 per km and wrapped up my training.
But I stopped at 21km.
I called my son to tell him I couldn't keep my promise, had a drink with the people who ran with me, and collapsed the moment I got home.
The next morning, my wife told me about the conversation she'd had with him.
"He said he'd come back with fire in his belly, and then he passed out letting out a nasty fart. Doesn't look like he's getting up."
"Seriously..."
"You'd better find some of that fire and study hard."
I. Upset, but Accepting It
No matter how much I thought about it, I couldn't make sense of it.
I'd been running more distance every weekend, and my pace was only about 10 seconds faster than before...
I still don't know the cause.
On race day I sweated more than usual, and it was hot. Maybe it was my body being sensitive to heat.
But that alone doesn't explain it. There's still a lot I can't make sense of.
After thinking about it for a long time, I came to this conclusion.
My body isn't ready for sub-4.
But I can't leave it at that. Not in front of my kid, who's in his second year of high school.
Instead of saying that, I wanted to say it with my actions: 'Dad did it, so you can too.'
So I've decided to try again.
II. A Different Approach
For the past three months, I focused on distance.
I've finished two 100km races (Heungtaryeong last September, Cheongnamdae this April), so I think I have a fair amount of staying power.
But running for a long time and holding a target pace over 42.195km seem to be two different problems.
So this time I'm setting long-distance training aside for a while and working on speed first.
The benchmark is the 10K.
My 10K is around 52 minutes right now. Three years ago it was in the 47s, so I've slowed down quite a bit since then.
Honestly, if all I wanted was sub-4, breaking 50 would be enough.
But I don't want to hand myself an excuse next time, like 'it was too hot' or 'I wasn't feeling great.'
So, a 45-minute 10K.
Raising the pace I can run comfortably.
That's the goal of this training.
III. Back to the 10K
Here's the plan.
| Period | Goal | Checkpoint |
|---|---|---|
| Oct – early Nov | Get used to around 5:00/km | 10K under 50 min |
| Early Nov – early Dec | Adapt to 4:45–4:50/km | 10K under 48 min |
| Early Dec – end of Dec | Go for 4:30/km | 10K under 45 min |
I'll use intervals and tempo runs to adapt to faster speeds little by little, and keep everything else easy.
One interval session, one tempo run.
The rest I'll run at a conversational pace, with one easy hour-long run on the weekend.
I don't plan to focus on long-distance training like before. But I won't drop my long-distance fitness entirely, either.
I'll check my times once a week, lightly, during the tempo run, while paying attention to how my body feels.
Honestly, I think going from 52 to 50 minutes will come with steady effort.
48 should be possible too, since I once ran 47:44.
But 45 is something I've never done, so it's a truly daunting goal for me.
Still, I've lived a life where I lost a lot by backing away and telling myself things were impossible.
So even if it's only running, I want to take on a goal that looks impossible.
And there's one more thing.
The night of the race, over drinks, I agreed to buy the drinks if I don't run a 45-minute 10K by the end of December.
"Then if I don't make it by the end of December, the first and second rounds are on me."
There's no backing out now.
Either way, I have one more reason to find some fire in my belly.
IV. And Then, the Full Marathon Again
If I get the 10K under 45, the full marathon is next.
I'm thinking of trying again around March.
This time, building on the speed I gain from 10K training, I want to be able to run 15km and 20km at under 5:00 per km.
Beyond that distance, I plan to build up slowly at my marathon target pace.
Of course, a faster 10K won't automatically get me sub-4.
Still, if I can hold the target pace with room to spare instead of barely hanging on, the next attempt might be different.
Raise the speed first, then extend the distance.
Closing
I'll tell my son I'm trying again when I get home from work.
It reminds me of what I once told him after he did badly on an exam.
My race is over too, so I'd better start again today.
If only to avoid buying the drinks ^^
Time to find some fire in my belly.
