Marathon Training Thread - Week Ending 2/26

Goal Race: 10/21 Baystate

Time: TBD

M:0

T:0

W:6

Th:6

Fr:10

Sa: 7

Sun: 13 incl 7@6:02 (part of the relay in the race cyhawk ran)

M/T was a carry over apathy from last week. Today's relay we went out knowing 610pace would win it so we went for that, all 555-605 paced (6.1 or 7 mi)

It certainly was windy out there, especially w/o any groupings. Aim for that pace in Oct.

Cyhawk- that start was terrible, i was @ the "7:00 pace" sign and couldn't budge towards the front...wish the start was much, much wider (or runners placed themselves accordingly). Tried to find ya' but couldn't move. nice job all things considered!

themack wrote:

Cyhawk- that start was terrible, i was @ the "7:00 pace" sign and couldn't budge towards the front...wish the start was much, much wider (or runners placed themselves accordingly). Tried to find ya' but couldn't move. nice job all things considered!

Never ceases to amaze me how people who are not very fast feel the need to line up in the front of a race. I try to seed myself about where I think I'll finish and figure it all works its way out in the end. We must have been running very close by, though I'm guessing you hit 7 in front of me. In any case, glad that is over . . . on to Boston!

Pablo - hell of a payday. enjoy

VF - you'll get that sub 5 soon enough

All others - training is looking good/great

Goal Race - Boston

Goal Time - 2:4X:XX

(also a 10k next weekend and the Carlsbad 5000)

M - Off (still sick)

T - 10/w/ 5x 1 mile in 540-545 on 9 minute cycle. Not to challenging of a workout, but I didn't eat lunch beforehand so my stomach shut down completely after the 4th mile.

W - AM 16 PM - 4

Th - AM 11 PM 7

F - 11 w/ 4x 1000 moderate/500 hard/500 rest on hilly grass loop.

S - AM 7 PM 5

S - 12 w/ 5mile race in 28:46 PR - 3rd age group (a very soft age group!)

Week total - 84 miles (YES!)

Sundays race was perfect. My legs were heavy from the mileage and two workouts this week, but I felt great putting 5:45's down the whole way on a hilly course. For the first time in ages I am feeling like all is not lost for Boston. Going to run long on wednesday again this week.

Goal: NJ Marathon 5/6, sub 3:10, hopefully 3:05

M 6x800 (2:51, 52, 53, 52, 53, 49) 400 jog rest

T 6 easy 7:59

W 9.5 total incl 4 tempo at 6:40

Th 7 easy 7:54

F 6 easy 7:52

Sa 22.8 @ 7:54, half into the wind

Su: off

Week total: 58

Feb total: 195

Pablo, I'm new here but congrats on that 5K. Have learned a lot about training by reading these threads!

Pablo Congrats, super nice prize. I can't imagine a sub 15 can be to far away for you.

marmite Nice workouts and a solid 10 miler.

brumrunner Very nice 20mi.

Goal Race: Wrightsville Beach Half Marathon March 18

Goal Time: sub 77

M- 14mi @ 6:54avg

T- 6mi treadmill @ 7:30

W- 8mi @ 7:00

T- 6mi treadmill @ 7:30

F- 8mi incl 5k (17:25) 5 x 200m with 200 walk/jog in 33's

This was meant to be a 5k @HM, 1k float, 5k @ HM. I totally screwed the pooch. Did not have great legs and there was a 20mph wind. Long story short, I pulled the plug after 1st 5k.

S- off (unplanned)

S- 16.5mi @ 6:44 avg

Week Total = 58.5mi

@samblackbones - that is an impressive week. you are going to beat me at Boston, so I hope you go low 2:40s, else I am screwed!

Boston

Here's my week -

S - 18

M - 10

T - 10.5

W - 11, 10k tempo 35:58, a little slower than last week. My legs were heavy from my first real long run. Still, I ran by feel and my last 1k was my fastest.

T - 8.5

F - 10

S - 10, This was supposed to be an interval session but I woke up to snow so I just put in a tempo. I did it by feel and don't even know how long it was.

Total - 78

Pablo - I think they call what you've been doing lately being on a roll. Keep it rolling.

Brumrunner - very impressive 20 miler

80-90 - three really solid days, I get the distinct impression that my long runs need to be faster.

CTA - Riverside drive is a great run

Aim: 2:43 in late May

Mon.—10mi.

Tues.—15mi. early morning (7:54).

Wed.—9mi. total with 12x~410m steep hill repeats (2:02ave.)

Thurs.—10mi.

Fri.—9mi.

Sat.—11mi. with 8km in 30:53 (6:12 ave).

Sun.—20mi. in 2:34 (7:44).

Week: 84 miles (ytd 645). Since Friday I’ve had a stomach virus which forced me to skip a second run on Friday and caused difficulties in my long run today. Other than that it was a decent week.

Nice race, marmite, I’m impressed by your progress after your injury. I like the 10 mile distance – it’s just right for marathon prep and the calculations of pace are so much easier (than in say a 15km).

Correction -- ytd 625.

Debut Marathon: Manchester Marathon 29th April

Aim: 2:18

Next race: Trimpell 20 (as tempo 5:35s 4th March)

Monday

AM: 6 Miles 43:23 Avg 7:14

PM: 10 Miles 66:48 Avg 6:41

Tuesday

AM: 6 Miles 42:25 Avg 7:04

PM: 11 Miles including track session. 2k in 5:59 on own, 2 mins rest, then 16 x 400m off 30 secs with group. Mostly 67's some 66 / 68 but carried away with on last one 59.

Wednesday

AM: 5 Miles 37:01 Avg 7:24

PM: 13 Miles 1hr30:43 Avg 6:59

Thursday

AM: 5 Miles 36:25 Avg 7:17

PM: 8 Miles 55:47 Avg 6:58

Friday

8 miles 54:32 Avg 6:49

Saturday

5 miles 35:09 Avg 7:02

Sunday

19 miles including 3 miles 22:00 Avg 7:20, Snake Lane 10 mile Road Race 50:28. On Garmin 10 miles in 50:21 (4:53, 5:01, 5:01, 5:10, 4:55, 4:52, 5:04, 5:11, 5:12, 4:59). Warm down 6 miles 41:46 Avg 6:58. Stitch at 7 miles ruined chances of a pb or sub 50 but solid effort.

Total - 96 Miles

Still don't feel like I belong in this thread but it is motivating me to stay on top of things.

Marathon: Belfast Marathon 7th May

Time: Sub 3.45

M:8 Easy

T:10 with 5@HM Pace

W:Off

T:3 Easy (cut short due to work)

F:10.5 with 6@M pace

S:8 Easy

S:16 Long on hilly route

Total:55.5 (longest week ever)

Had a mishap on a dodgy footpath with loose paving slabs and have tweaked my left ankle. It hurts a lot when I am going uphill. Planning on taking a couple of days off this week in the hope it gets better.

nirunner-

you certainly do belong here...its helped me for motivation so far and i've only participated the last 3-ish weeks. Congrats on the longest week, even with a day off! Certainly be careful with that ankle but keep up the hard work

May HM, TBD

sub-75

Mo: 8 (7:26)

Tu: 10.5 (7:13)

We: 10 (7:32)

Th: 12+ (7:33)

Fr: 8+ (7:44)

Sa: 17 (7:20)

Su: 9 (7:18)

Wk: 75

YTD: 530

motivation was low early in the week. happy to end up where i did. i think i need a race to keep my motivation up. i'll target an 8k this weekend, and see where is my fitness.

I missed posting the last few weeks...

Next Race TBD

Last week was 62 miles

This past week

M - 7.6 at 730

T - 7 in AM at 740

5 in PM at 740

W - 7.2 at 720

T - 5 in AM at 735

6.2 in PM at 707

F - 9 at 715

S - 7.1 at 745

S - 13 at 705 (650-615 last 6.5 miles... a bit fast but was bored)

Total ~67

Goal Boston sub 2:29

M: 170'

T: 60' + strides

W: 55'

H: 65' uptempo

F: 65'

S: 160'

S: 65'

~ 98 Miles

Took advantage of the holiday an ran for almost 3hs then did almost the same run on weekend. Feeling strong.

samblackbones No worries here. Lifetime best is about 4:40 so the sub 5 was just something to shoot for since I was running the races.

nirunner I second the thought - of course you belong here. During your off days to heal the ankle do some walking, some ankle mobility (the old alphabet with your toes routine) just to make sure you get some blood flowing through there to help with the healing.

Wow, this thread has picked up some steam recently...

2nd marathon - Those are some crazy fast paces on that fartlek. I wouldn't worry about the reduced mileage, just the definition of a forced down week...it happens.

marmite - Excellent race! It wasn't too long ago where your 5k pace was slower than that. Definitely heading in the right direction.

otto - I don't know, I want the 14:59 but c'mon it's All-Star tickets! Are you planning on running Fukuoka at some point? One day I'd like to run it, but will only consider it whenever I get the 2:27 required to start with the big boys.

printer - That sucks to hear. Ligaments and tendons take a while to heal, so it's entirely possible that you tried to come back too soon.

brumrunner - That's a really impressive 20 mile tempo. It looks like you took it out a little hard though. I think ideally you'd like to see those splits reversed, even if it is just a training run. By the look of your Saturday session, you've also got some wheels as well!

80-90 miles - Good Gawd, those are some excellent workouts! I can guarantee you I couldn't run a 4x2mile workout as quick as you when I ran 2:29 back in October. Though I thought I was in shape to run 2:25 and ran the race with that time in mind. You keep this up and I think you may be primed for sub-2:25.

Drey - Nice 10.2k and congrats on the victory but that's an odd distance. And jeez, the next day you get 3rd in a freaking championship race! Sick. The game was awesome BTW. As for my next 5k's, I do actually have a track 5000m planned, I'm still kinda going back and forth on whether or not I should run though. The other one is a road 5k.

cyhawk - Nice half...and nice random fartlek!

VF Runner - Sucks that you didn't get the sub-5 but 5:09 still something to be proud of...there's always next year (I know, cliche). Good luck with the buildup to Pocono, you've got a great blend of speed and endurance right now...a great way to start a marathon cycle in my opinion.

oz - Good to see you're coming back strong. Winter is also the best time to train down here in FL. I keep forgetting that you're in Australia and are going through summer right now.

CTA - 92 miles during a week with a trans-atlantic flight?!? Very nice, and personal mileage high to boot. I appreciate the gesture, but the OTQ is so far off in the distance (if at all).

Goal: May marathon < 2:55. Stretch goal of < 2:50

Kind of a blah week for me. Felt off most of the time and couldn't make time to get in my big workout at the end of the week. Long run was decent although I felt off except for about 4 miles of it. I'll call it a down week and shoot for 60+ this week

M: 4 slow

T: 11 EZ over rolling hills Worked the uphills. ran easy the rest of the time

W 3 EZ couldn't decide to take my first day off in a month

Th 5 AM; 5 PM

Fri: 6 EZ Didn't have time for my workout

Sat: 5 EZ Argh, ran out of time for a double

Sun: 17 at 7:19 pace. EZ with 4 of last 5 at ~6:50 pace

Total 55

Didn't hit my mileage goal of 60 but I'm ahead of where I was last year at this time when I ran 2:55 at Boston. Have an extra month to get ready this year too.

Goal: 2:39 marathon. April 28.

Monday: 14.1 miles. First 5 in 36:27. Then 6:46, 6:42, 6:41, 6:41, 6:40, 6:36, 6:23 (10 sec short), 6:27, 6:30. Felt real smooth the whole run. Kept bringing down the pace. Almost ready to mix in some marathon pace in the long run.

Tuesday: 4.8 miles easy

Wednesday: 6.9 miles easy

Thursday: 10.1 miles. First 5 in 37:12. Next miles in 6:48, 6:47, 6:40, 6:49, 6:36. Good medium long run. Definitely felt some fatigue in my feet and calves. Hamstrings and quads fine, but feet are catching up.

Friday: 4.25 miles easy

Satuday: 6.1 miles easy

Sunday: 4.17 mile tempo. Miles in 5:46, 5:46, 5:45, 5:45, and then added on about another minute or so of running. I was looking to negative split more, but whenever i end up running really even splits, i am happy because it shows i was in the right effort level the entire time. I think i'll get some good benefits from this run. Felt smooth. Looking to increase this run to 7 miles.

Total mileage: 54.6.

Good week. Mileage gradually coming back. I was happy with my 14 miler on monday. longest i have run in about 9 months, but it felt like a normal run. so i think the strength is still in my legs. I put my tempo run off for a day because my legs were still a bit tired on saturday. happy with how that one turned out on sunday. Tuesday I will be going for 16 miles.