London Marathon 22 April. 4 weeks to go.
Monday: 12 easy (12)
Tuesday: 13 easy (13)
Wednesday: 14 steady (14)
Thursday: 10 easy plus some 400s at 80% effort (11)
Friday: 12 easy (12)
Saturday: Parkrun 5k. 1st in 15:46. Heavy legs (12)
Sunday: 3 hours. Sore. (25)
Week total: 99 miles
2012 total: 946 miles
Biggest week I've ever done just on singles. I went out hard in the 5k chasing someone and blew up big time. Heavy legs. Today's run hurt and I didn't manage the last 5 miles hard like I had planned. Still fairly happy with my week.
Looking forward to hearing how everyone got on this week.
That's a nice 5k at the end of a big week. Pretty nice to "blow up" and still win.
I'll post a lot more later since I found your post as I'm sitting here waking up getting ready for my long run. Good stretch at FMP and biggest week ever so hopefully I'll have some energy to type later.
Goal: london sub 2:58
M: 7 tm / 8 (with gf at 9:00)
T: 16 (3, 6x1M, 7) with 60 secs. (6:37,6:18,6:19,6:19,6:21,6:14)(6:21 avg)
W: 4 tm / 12.5 (8:40)
R: 5.5(9:10) / 10.5(8:20)
F: 13 (with gf at 8:50)
S: 12.75 with 4@7:06, 5@6:44(9@6:53)
S: 14.25 (8:30 to 8:00)
Solid week. Mostly easy running except two quality workouts.
Tuesday mile repeats were very controlled; slower than last time but easier. On saturday, i was planning on running easy but after 2 miles, i felt good and then ran 4 at 7:06 average. I then decided to run 5 more by feel at marathon effort and ended up with 6:49, 6:39, 6:41, 6:42, 6:47). Very satisfying workout. No long run though.
Good luck to all. VF - i hope you hit 100.
T: planned off
W: 9/5 (short workout)
Again, Tues is difficult, I'm in class, teaching, office hours from 12-9pm. Have to be better at getting my work done so I can run in the morning. 70+ next week.
Goal: Sub 2.30
Monday: 8 miles easy running, 7.30 miling
Tuesday: 2 miles warm up/down. 8 x 1 miles off 60 seconds in park - 5.03, 5.04, 4.58, 5.03, 5.05, 5.06, 5.03, 5.05
Wednesday: 13 miles @ 6.45 miling
Thursday: 8 miles easy running, 7.30 miling
Friday: 6 miles easy running, 7.30 miling
Saturday: 23 miles in 2.13.14 (Long run but included session) 2 miles warm up (6.52, 6.58), then straight into 4 x 4 miles with 1 mile recovery at sub 7 minute miling (21.56), 6.52, (21.51), 6.52, (21.42), 6.53, (21.37), 2 mile warm down, 6.48, 6.54 - Felt good throughout session
Sunday: 7 miles at 7 minute miling
Weekly Miles - Approx. 77
Really pleased with this week. The Tuesday session was hard and I ran the reps a little quicker than I should have. Nevertheless got through it.
Saturday was a marathon session, and I was dreading it but it went well. I think I was on for about 2.33-2.34 had I ran the last three miles. Really looking forward to the marathon now, and for the first time I'm confident of sub 2.30!
- brumrunner - Congrats on the win and also, swift time! Massive week also, hopefully your legs don't feel too battered tomorrow
- CTA - Massive week. I am sure you will be so strong, 2.58 won't be a problem. I take my hat off to you running 7 miles after a session, good work!
brumrunner - Nice win and very strong week! With that volume, I'd expect your legs would feel a little heavy, especially considering the pace difference between the 5k and marathon.
CTA - You've been absolutely nailing the mileage recently! No worries about the lack of a long run though, I think the overall mileage trumps that.
80-90 miles - Excellent long run this week! You absolutely should be confident about a sub-2:30, with the shape you're in, the only thing that would prevent you from that would be from some unforseen circumstance.
Sorry I didn't post last week, but I've mentioned I've been feeling a little lethargic recently and overall, the running just isn't going very well right now. I've also been battling a lingering achilles issue now for a little over a month and that kinda leads into the next few paragrahs.
Well, I had a 10k yesterday and I think my body is finally rebelling against me. First four miles went well @ 5:05, 5:03, 5:04, 5:04 (20:17 through 4 miles). However, just before mile 4, I took a sharp turn (this course has a lot of sharp turns) and rolled my ankle pretty bad. It felt okay at first, but not long after mile 4 the pain got to be unbearable, so I literally limped home to finish somewhere in the low 34's...after being on pace for a mid 31.
For those keeping count, that's two utterly horrible races in a row. If this isn't a sign to take some time off, I don't know what is. I've looked at my old logs, and the last time I took more than 3 days in a row off was back in 2008. This is long overdue. Unfortunately, it may take a week just to heal up the ankle/achilles.
I think I'll take at least 2 weeks of no running at all (more if everything isn't healed) and slowly start building after that. I've got nothing on the horizon for a while, so I suppose this comes at the best possible time. Not exactly how I wanted to finish my "season" but c'est la vie. My only goal this winter/spring was to break 1:09 in the half, and I did manage to pull that off.
I'll continue lurking here, and may post occasionally but I won't have anything relevant to post for a while. Good luck to all those with marathons coming up in a next month or so!
Goal (revised, see below): showing up
After 42 miles in 24 hours last weekend, including a 10k race, 12 miles on the treadmill in Mizuno Wave Universe shoes, and a 24-mile slog through a SoCal winter storm, I developed a case of posterior tibial tendonitis. Rested Monday with only a short 3 miler. Did 12 Tuesday and felt the pain. Suffered through 8 Wednesday and did zero Thu and Fri. 6 yesterday but already felt out of shape after only 2 days on the bench.
Nursing it with tons of massage and hoping for the best. But Boston is very tenuous at this point. First injury I've had in about 4 years. I knew I was pushing too much but there's only one way to find your limit!
Goal: Boston Sub 2:45
Monday: 2x5K tempo on hilly loop with 5 min recovery jog in 18:00, 17:55. Legs were still pretty tired from the 27 last Saturday. PM: Easy 5. 15 for the day.
Tuesday: Easy 5 on trails
Wed: AM: Easy 5. PM: 2x5K on hilly loop in 17:30 and 17:40 with 3 min recovery jog. 15 for the day.
Thurs: Easy 9 on trails.
Friday: 10 on trails. Course record for the loop. Solid run.
Saturday: 22.5 in 2:30, 6:40 avg. on the marathon course. Pretty stiff headwind the whole way so this was a good run.
Sunday: Easy 3 miles on track (quads wanted no part of any uphills or downhills.)
80 miles for the week.
All in all, I've run more miles than before CIM but have not done as much speed or tempo work. I'm 159 lbs. I'd like to be 155 but the weight doesn't seem to want to come off this time. I might tighten up the diet a bit the next few weeks but I hate going to bed hungry. . .2:45 seems very realistic if it's a good weather day and I don't go out like a monkey.
Pablo: That's bad luck about the ankle. Make sure you get some massage work done on your calf - it will help with the recovery for your ankle. Time off is a good thing - there is a lot of science behind time off correlating to improved athletic performance, especially for someone who trains as hard as you do. Enjoy the time off!
S - 23, average 6:45 but I was rolling and throwing in some at close to 6:00.
M - 10
T - 8
W - 10mi tempo in 55:55. I had low energy mid week and practically slept while running this. Pretty pleased considering how I felt.
T - 7 in my new flats for the race
F - 10 easy
S - 15x1k in 4 groups - 3,5,5,2. Here are my splits. Each dash is a 200m active recovery. 3:27-27-27---21-18-18-17-17---15-18-17-12-9---05-01. This was a really good workout. I didn't feel taxed too much in either cardio or muscular.
Total - 90
Three weeks to Boston. I just want to stay healthy.
Pablo That sucks about the race and the ankle. Heal intelligently and quickly. Some down time is (so I hear) one of the best things you can do for long term results. Well miss your stellar weeks and hope you pop in so we don't completely miss out on your commentary as well.
80-90 Pablo is right, that's a heck of an MP session. Nice run.
1st timer Some nice runs and I think you are certainly on pace for your goal. Frankly I won't be surprised if you go a few minutes faster.
CTA Thanks for the thought and to make a long story short, YES!
Mon - 6am 6pm (7:30ish easy)
Tues - 4am 12pm (7:3x, PM was 5 w/u in 36:42 5 tempo in 31:14 then some c/d.)
Wed - 5am 15pm (7:41, 7:03)
Thurs - 6am 4pm (7:45,7:?? Way tired this day)
Fri - 14 (7:03 Better than I expected)
Sat - 10+ (7:3x easy included 8x100 strides)
Sun - 18 (7:03 avg. 4 w/u very easy then 2x5 @ FMP w/ 2 min steady between. 33:33 Gradual up, 32:55 back then eased into 2 more miles at 7 before cooling down for 2)
First triple digit week and feeling fairly normal at the end of it. The tuesday tempo was quite a bit slower than two weeks ago, but on a much harder course so I'm happier with this one. Apparently 7:03 was my pace-o-the-week. If I would control my efforts more during the week I'd have a better shot at hitting MP for 10 on Sunday, but I'm very happy with this run. Coming along nicely. Now the big question is how will I feel this week?
I have went all trails this week, I bike to the trails and back it is usually 6-7 miles. I was running laps on the golf course until today but I got told I can't do that anymore by the head guy I guess. So I need to find more grass and run on that. Running the tight corners and steep slopes is helping strengthen everything. The biking helps too, I agreed with my coach to redshirt this semester, looks like I will be a 5th year and it will give me a solid chance in the marathon
Wednesday 3- ran with minimalist shoes on and did some form drills too
Running miles 41
Biking miles 65.5- came off the bike on a corner this week too, bike and myself went on the grass and all is good
Hope everyone had a good week
Pablo, sorry to hear about the, hope the ankle isn't too bad. I hope in a week or so, you are feeling better. Enjoy your time off, and thanks for all your advice and posts.
VF Runners - Superb week, your VO2max must be huge, what with all those miles! I'm sure you will be fine next week
Categorically - well done on the 10 mile tempo. That's one of my favorite sessions. Will you increase the distance?
Mary thon - Yep, this is my first marathon. I've run 31.01 for 10km and 14.48 for 5km.. but that was a while ago. Also 3.54/1.54. Hopefully the marathon goes ok. Fingers cross 2.29.59 or quicker!
Marathon: April 1, 2012
Goal Time: 2:25
Am. 10km hilly at Ski resort
Pm. 10km (5:14 mile pace) + 5*1km with active 2 rest at 6:20 pace
32:42 + 3:15 3:12 3:12 3:09 3:02
I originally planned on doing a 20k tempo, but ran my workout shortly after my lunch and at the 10k I got some side ache and went to jogging. After the ache went away (10 minutes of easy jogging) I continued with 5 by 1k. It was not a bad session but I was little disappointed about not finishing the tempo run as I think I could have finish at the pace I was running had not been for that side ache.
Am. 10km (7:22 mile pace)
Pm. W-up, 30 Minute Timed Run (9.65km 4:59 mile pace avg.), W-down
3:04 3:09 3:11 3:06 3:05 3:06 3:08 3:09 3:04 1:57 (3:02 pace).
There was a very small race at my home town track which I hoped into. After Tuesdays workout I was planning on 3:15-3:20. I went out quicker, then decided to run 3:10s but after 3km I have unintentionally started to pick it up; it was a controlled effort very happy with the run.
Am. 10km (7:12 mile pace)
Am. 20km (6:56 mile pace) Pm. 10.5km (6:48 mile pace)
Pm. W-up, 8.2km Cross-Country Race (29:56), W-down
3:26 3:50 3:11 3:53 3:38 3:34 4:18 3:20 0:45 (3:57 pace)
Again, small race near my home-town. It was really hilly course but I ran it as a workout.
Pm. 15km (6:35 mile pace)
Weekly Total: 132km (83 mpw)
After four weeks at 115mpw I have cut down on mileage but kept the quality the same. It is exactly one week until the marathon. Next week I plan only one easy tempo run on Tuesday (15km at 5:35 pace) and easy track session on Thursday (probably 3*2km)
VF- good job. Feels great, huh? Push through for another one!
80-90- i stole that idea from Daniels. He has sessions of 3 mile tempo followed by an hour easy followed by another 3 mile tempo. I have done that in the past but i prefer 6 miles at threshold followed by 1hour easy.
Pablo - sorry to hear. As you have said in the past, you usually bounce back fast after an ankle roll, i think you said that your ankles are used to it after so many times.
Categorically - i agree about staying healthy. When is the hay in the barn though?
I havent decided yet what i will do in terms of mileage over the next few weeks.
Brumrunner- nice blowup!
Brumrunner Your week sounds pretty tough; quite a lot of miles done on single runs. If I were you I would not be surprised to feel little flat on a race day. And great Sunday btw.
80-90 miles great week; strong session on Tuesday and nice long on Saturday. I think you will go deep under the 2:30.
Pablo enjoy your rest, it is well deserved after that half marathon.
Categorically great week; you nailed all of the key workouts, track-tempo-long looking strong, keep it up.
Goal Race: VCM (5/27)
Target Time: 3:15
Monday: Rest (Biking)
Tuesday: 9.9 miles steady
Wednesday: 9.9 miles easy
Thursday: 8 miles easy
Friday: 3.1 miles easy
Saturday: 7 miles easy on TM @ 8:00 pace
Sunday: 3.1 / 8 miles easy (11.1)
My mileage is less pathetic when I realize it's the most I've run in either a 6 or 7 day period since 2005. Gonna keep truckin' on 'cause that's all I can do right now. I have 7 or 8 weeks left to build fitness before the taper so slacking off is going to get dangerous.
Great training and racing, everyone.
Brum - nasty 5k for tired legs.
Pablo - bummer man I hope your body comes around soon.
1st timer - training looks good man Ive been trying to track down boston equivalent hills on my longer workouts, but I'm jealous of your familiarity.
Goal - Boston
Goal Time - 2:4X:XX for today I am thinking 615 pace so 243 tentatively.
T - AM 6 PM 10 w/ 6 x 1000 (3:12 avg) + 4 x 400 (68/69/68/70)
W - 11.5
Th - 12.5 w/ 5 mile tempo 540 543 541 551(rough patch/directions) 540
F - AM 10 PM 6
S - 24 easy (706 average)
S - am 6 pm 6
Weekly total 102.
I feel good. I finished all of the workouts from this thread over the course of my boston build up: http://www.letsrun.com/forum/flat_read.php?thread=2487659&page=0
I've averaged 100+ over the last 4 weeks, and have gotten in some pretty damn good workouts. The shame is that I am finally feeling good and I have to start tapering! Hopefully keep fitness where it is this week, but I am going to run the Carlsbad 5000 sunday as a dress rehearsal/pre boston booster so I want to keep things pretty relaxed after weds. If the weather is right in Boston I think I have a shot at a good time.
Hi, I understand some of you are from the UK
I'll be in London June 9-17 for work. Can you let us know if there are races in or within easy access from London during that period?
Don't mind whether it's 5k or 42k. Would love to run in the UK since I don't go to that part of the wold very often.