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I think the reason you're seeing that advice repeated so often is that many people have a natural habit of running all their runs at around the same pace.

Even if you're trying to segment into "workout" runs versus "recovery" runs, it's natural for many to say to themselves on a recovery day, "hmm, I'm feeling pretty fresh, maybe I'll go just a little faster and get more benefit out of it!" But the problem is that when you do that, (a) you don't really go fast enough to get more training benefit, and (b) you still lose the recovery benefit. So when you get to the next "workout" day, you're not as fresh as you could have been, and you can't go as fast as if you had truly recovered. As a result, your workouts sort of converge into this muddled middle.

People have written whole books about this, with the takeaway being: you're best off running about 80% of your training very slowly, and 20% very fast. Segment your runs by effort, and avoid the temptation to cheat faster on recovery days, because it'll hamper you on your true workout days. Thus, the ever-present incantation to slow down.

I have the Polar M400 and have been using it since late October. It has a chest strap heart rate monitor (the new Polar M430 is more expensive but does heart rate without the strap) but I don't notice it on my runs at all. Here's the one I bought on Amazon and I wrote a [blog post on my thoughts](oatmealrunner.com/blog/2017/06/03/oatmeal-runner-reviews-polar-m400-watch).

Not sure if it syncs to RunKeeper since I sync to Strava but I'd be surprised if it doesn't. It also comes with heart rate training programs which I used for my most recent half (wrote a brief [post about the program on my blog](oatmealrunner.com/blog/2017/04/12/running-with-heart-rates)). Right now I'm using a Hal Higdon program and can add those runs into my watch and not have to remember how far I'm suppose to run each day (which is so helpful).

I have small ears— everything falls out. My airpod pros even work themselves out of my ears if I talk too much with them in! I bought some inexpensive hooks on Amazon that keep them in place while I run. I keep them clipped onto my case cover and only use them when I’m running. They’re really soft and comfy too. Just a helpful thought if you already have AirPods.

https://www.amazon.com/dp/B089B4CFSC?ref=ppx_pop_mob_ap_share

I agree with others here.

I did something similar; I took a week off to rest my knees from heavy and/or repetitive impact. Until they felt better. I stuck to walking slower than normal after two days or so of almost total rest.

I used these ice packs & still use them on running days just to help prevent any soreness. They fit well over knees & don’t leak: https://www.amazon.com/dp/B08FGLN597?ref=ppx_pop_mob_ap_share

Try adding strengthening & stretching exercises for your knees & legs. I’ve noticed being sure to stretch my IT bands & inner thighs has helped; I’m not sure what kind of muscle tightness you might also have, but it’s worth a shot.

Anyway, TAKE CARE of yourself first & give yourself the grace to rest, recover, and essentially start back over at a better building-up rate. It sucks but it’s better than completely ruining your knees.

I live in Grand Rapids and will be doing the half marathon on October 16 as a training run for my December 9 full marathon at Tiberias. October is the best month to run in Grand Rapids. Mid-October is typically sunny, cool, and dry. Your running economy (VO2 Max) will be much better than it has been from June through this week before the weather changed on Wednesday.

My recommendation is to go to Meijer, Target, or WalMart and pick up a pair of cheap sweats and lightweight water resistant gloves. Wear them to the race. Take the sweats off and throw them aside five minutes before starting time. They'll be washed and donated to one of the homeless shelters downtown. Keep the gloves on.

You're going to be cold those last five minutes before the race and the first five minutes of the race. After that, your body will warm up and you won't notice it. In the unfortunate and unlikely event that there is steady rain that morning, wear a well ventilated water resistant running jacket. I use this inexpensive one from Amazon. You can remove it and stow it if necessary when it quits raining or you get too warm. You can expect to use the jacket throughout the fall, winter, and spring.

I'm definitely not an expert (the NYC Marathon is going to be my first as well!) but going from 10:30/10:45 to a 10 minute mile seems like pretty good progress to me?

I personally am not planning on going that heavy with the clothing - early November in NYC generally isn't that cold (though I guess it depends on where you're coming from and what you're used to), so I'm not anticipating needing a hat or gloves. I've seen lots of people suggest bringing a heat shield blanket (the type you sometimes get at the end of a long race, something like this https://www.amazon.com/Coghlans-8235-Emergency-Blanket/dp/B002YLF5YE) that you can toss before the start. I'm going to play it a bit by ear depending on what the weather looks like as we get closer to race day, but right now I'm planning on wearing 3/4 length pants and short sleeve shirt to run in, plus an old long sleeve race shirt that I can toss, plus a blanket (of the heat shield type). I've heard people at other races mention that they go to a thrift store before race day and buy cheap clothes there to wear to the start before big races, so that's another idea.

There's about a 0% chance that it'll snow. It basically never snows around that time of year in NYC anymore. It could definitely rain, though. I'm sure things will be different during the race, but when I run in the rain I just try to go a little slower and more carefully, yeah, and just watch where I'm stepping.

There is a book on low carb endurance diets:

https://www.amazon.com/Practical-Low-Carb-Training-Principles-Athletes-ebook/dp/B08ZNRX5JS/ref=sr_1_5?crid=3N42F815R7G5F&keywords=practical+low+carb&qid=1660290844&sprefix=practical+low+carb%2Caps%2C265&sr=8-5

I personally dont follow the approach in this book.

What is your end goal? Will you be happy just finishing a marathon or do you need/want to do it in a certain time.

Assuming you feel fine up until the 8th mile, maybe try running with a compression knee brace. I bought a cheap pair off Amazon a couple years back and it has been a game changer in dealing with my knee pain. Maybe try to run 14 miles with that this week and see how you feel as you run and go further if you can. No matter what, you need to dial it back after this week.

Here's what I bought: https://www.amazon.com/dp/B01NBMVZ67/ref=cm_sw_r_cp_apip_YLfLE3BAM1jii

I wore a Fanny pack and had salt packets and Gu gels. GU Energy Original Sports Nutrition Energy Gel, 24-Count, Assorted Fruity Flavors https://www.amazon.com/dp/B06XCLY3HK/ref=cm_sw_r_cp_api_glt_fabc_C9451V353GF9FFH2DNNN The consistency of Gu made me really gag at first but I started using it on my long runs for weeks building up to the marathon. They also have chews and jelly beans so it’s best to try them out and see what you like best. Salt packets were an easy way to replenish on water breaks. Good luck!

Welcome to the journey! Have you considered Hanson’s? It’s an absolutely fabulous plan. Very solid theory and science, a great community on FB, and once people try it they’re raving fans. It’s based on the concept of cumulative fatigue during training. As a result the longest long run is only 16 miles.

Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way https://www.amazon.com/dp/1937715485/ref=cm_sw_r_cp_api_i_OFPcBb30SPJ11

I would suggest that you use a plan, it will help you not overdo, something quite common when you start running.

I've used Hanson marathon program (https://www.amazon.fr/Hansons-Marathon-Method-Renegade-Fastest/dp/1934030856). There's plenty of others

It has good info and the programs are achievable. In my case, I shaved off 30 minutes from my usual time on marathon. The biginner plan is good too

when you train for a marathon, the fact that you're fine to do more one day doesn't mean you should. It's a construction, you build up capacities, speed, strengh, endurance... Rest and easy days are part of your training.

For example, If you do an interval run, something that improve your maximum speed, the next day, you shouldn't do a long run, otherwise, you'll just hurt yourself. But instead, do an easy slow run

Also, if you have knee problems, check if your shoes are right for the job or if they're dead.

When I did my first race, I was 110kilos, my shoes were for some guy weighting 70... It didn't end well

If you are looking to just finish and not concerned about pace, I'll always recommend the Non-runner's marathon trainer book. I used it, and added a 22 miler in addition to the plan to get used to "the wall" feeling. I am a runner, but this book taught me how to be a marathoner.

If you are just interested in completion and not pace, I highly recommend The Non-Runner's Marathon Trainer by David Whitsett

I can try to answer your numbered questions because I am not familiar with the courses of those city marathons. I am about a week away from running my first marathon and maybe I can be useful.

1) I am a runner like yourself, but even though I am a runner I bought a copy of The Non-Runner's Marathon Trainer because it taught me mentally and physically how to believe I can do 26.2. The program is written for 4 days a week, which a "short-medium-short-long" type distribution between the 4 days. I use my days off for either resting or stretching/yoga. My goals have changed since I first started the training. At the beginning it was only completion with no times, now I've made an A, B, and C goal only because I believe I can do it. A: 4 hr B: 4:30 C: completion.

2) I always made it a mantra to aim for completion and everything else will fall in its place. I was running 10:30 pace before and I am now comfortably at 9:00 for my long runs, and low 8 if I am pushing it. Time should not matter for your first, despite what people say. And if you are feeling it, you can calculate what pace you want in your "shoot for the moon" A goal, like my A goal. That is my belief. You are embarking on a journey that relatively very few people have done in the world.

You need to find out if your knee pain is muscular or a tendon or something else. Could it be runner's knee (Patellofemoral pain syndrome)? Have you ever tried running with a knee brace? I got one of these Pro-Tec knee sleeves even though some trainers were telling me that it wouldn't help and I never had kneecap socket swelling again, and I just ran my first full marathon last Sunday.

Makes sense. I could see building up to far and/or too fast of a pace could do that. Good reminders as I increase my mileage. I've been loosely following an 80/20 running ~~plan~~methodology to run within lower heart run zones, but even then, I often find myself running too quick. Thanks for the response!

>I think you are overthinking this :).

I knew it!

Usual temps for this race is 37F (2.7C). It's in November. Usually, it doesn't get higher than 60F(15.5C) by the end of it. This info coming from the race web page.

That was my plan to use the aid station, but do I just take one cup or two cups to drink? As I go out on my training runs, I'll be using a Camelbak Marathoner backpack. I don't think I'll have trouble hydrating the days before. Right now, I am drinking about 130oz (3.8L) of water a day. It's pretty much all I drink save for a coffee in the morning.

What do you think of this for fuel? Peter Rabbit Organics Mango, Banana and Orange Snacks, 4-Ounce

Thanks!

Yeah, I am looking at a Camelbak Marathoner. Searching around locally before I go online. It seems to have everything that I would need.

As for gels and the like, someone recommended trying these Peter Rabbit Organics Mango, Banana and Orange Snacks, 4-Ounce instead of gels.

I've just bought these calf compression sleeves after ongoing battles with shin splints. First run felt good having not been able to run at all for two weeks.

http://www.amazon.co.uk/gp/product/B00PJYBAPQ?psc=1&redirect=true&ref_=oh_aui_detailpage_o01_s00