Marathon Training Thread Week Ending 3/4

Pablo - You are right that it isn't necessarily a 9 mi tempo, guess that isn't the best name for the workout. I do it this way for a few of reasons: 1) I like to ease into my tempos so starting with an uptempo mile helps me out, 2) I find that mixing up the paces can be beneficial (simulate races, get accustomed to changing paces, etc), less of a rhythm run, a bit more focus on understanding pace/feel 3) I get more miles at a good effort, while still averaging a quick pace. The 5:40-45 miles break things up and allow me to get more miles at a hard effort while they don't really break me down.

I could probably do 9 miles straight at 5:20 pace, but this workout lets me run stuff closer to HM pace and get my body used to what that feels like. And finally, I get bored of doing tempos over and over, so this changes things up a bit. Not sure how helpful it is, but I like it.

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

Terrible start to the week. Unplanned day off due to work, sluggish running, workout cut short. Felt great at the end though. Great long run today.

M Off. Too busy at work

T 7M fartlek. Worked the uphills

W 10 total 4 AM recover 6 PM Easy

Th 10 total 6 AM with 2 mi @ 6:28; 1 Mi 6:18 stopped workout. Felt terrible. PM 4 recovery

Fri: 4 recovery. Needed a down day like this

Sat: 8 with 16*200 in 40 sec. with 200 jogs. Wanted to get in an "easy" quality day

Sun 16 at 7:03 (last 7 under 6:40 pace). Felt great

55 miles

Felt bad after bagging the thursday workout. Had redemption on the weekend with some good quality on Sat and Sun.

Goal Race: Boston

Goal Time: 3:00 to 3:05

Mon: 8.5 (terrible)

Tue: 12 total (10 @ MP + 5)

Wed: 5

Thur: 0

Friday: 14

Sat: 12.5 total (with 5 x 1000 @ 5K pace with 2 minutes rest)

Sat: 18 total

Total: 70

Strange week. Monday had a terrible run but then bounced back with a strong run. Didn't plan on doing a strong paced run, just felt good and kept going. Then Wed my legs had nothing again. It was so bad I took Thursday off. I was going to do a 5 mile race on Sat so I figured I would rest. But then it turns out I had to watch my son on Saturday morning, so the race was out. So I did a long treadmill run on Friday night and followed it up with a strong saturday run. The intervals felt good and I could have gone faster. Good sign. Finally, 18 miles on a treadmill on Sunday. Even with the very bad couple days, I salvaged a decent week. Need to get off the treadmill and out on some hills, but overall was happy. Next two weeks hoping to really get the milage up, but I need to listen to my body and rest when I need to.

Goal Sub 2.30

Race London Marathon

Next Race - HM, 4th MARCH

M: DAY OFF - 8 miles really easy, 6.55 miling

T: (am) 5 miles (pm) 1 mile, 6x1km, 1 mile (4.45, 3.10s, 4.55) 3 mins rec between mile and kms, 70 seconds recovery between kms

W: 13 miles at 6.50 miling.

T: 8 miles easy at 7 minute miling.

F: 7 miles easy

S: Day Off

S: HALF MARATHON 68.38

Week Approx. 63 miles

RACE - The race went great, really enjoyed it, and I am chuffed with the time, especially as I was aiming for sub 70 mins. I went off pretty steady and kept clocking off 5.12 miling, until last few miles which were pretty hilly. My calf also started hurting during last km, which was fine during the race but is pretty sore today, so no running. Next time I'll shot for 67 somthing!

samblackbones - congrats on the prize

2nd marathon - superb tempo, finishing off with a 5.03 is rapid

marmite - Well done on the 10, 72 at Bath seems well within your grasp

brumrunner - Great session on Tuesday and congrats on the race, excellent last 5k, 16 mins is shifting

Pablo - Great session on Sat, and still not a bad week in terms of mileage, your training has been solid and you are in great shape, hopefully an easier week and the Achilles pain will ease off

Cyhawk - sorry to hear your shin is giving you problems, thank god its not a stress fracture, hopefully the exercises will clear it up

Goal Race: VCM (5/27)

Target Time: TBD

I ran 4 miles this past week and 10 miles the week before. My knee was really giving me some trouble, and now I'm glad to say I think it is behind me. Getting back on the horse now, and should be averaging a lot more than I have been for the next 10-11 weeks. Ideally 60+ but I'd be happy with 50mpw, as opposed to the 30ish I've been doing since November.

Goal: Belfast City Marathon (7th May)

Time: Sub 3.45

Took most of the week off due to the ankle pain I had last week. Did my long run yesterday 16 with 12@7.50 avg 8.20 for the 16 on a hilly course.

Was happy to have got it done. Ankle pain came back at about 15.5 miles in but it wasn't as bad, happened again going up a short sharp hill, have kinesio taped it to see if that will make a difference.

Everyone seems to be heading towards their goals nicely.

Finally fully catching up with what everyone else did this week.

samblackbones Nice job on the race at the end of a big week!

stormin Ditto ^

marmite That's a pretty deep race field. Nicely done.

brumrunner Glad the race went so much better than you thought it might based on the week. Hope that calf recovers well.

themack Eating right? Sleeping well? Get your iron checked? I'm sure you've thought of all these, but just throwing it out there.

ladyluck Welcome! Marathon training can be strange. You can have an amazing effortless feeling workout in the middle of a big week and then struggle during a down week. Focus on the overall, not the individual.

80-90 Another nice result in what was apparently a good week to race!

nirunner Hope the ankle responds well after yesterdays long run.

Race: April 1

Goal Time: 2:25 (I moved it down from 2:30)

I will be very quick today as we are quite busy today at work; but not so busy to post. :)

Monday

Am. 15km PM. 10km

Tuesday

Am. Long Run 35km - 2:11:24(22miles at 6:00 pace)

19:41 - 18:46 - 18:27 - 18:32 - 18:04 - 17:54 - 19:54

The weather was quite bad again, got some snow/rain at the very beginning, later it was just drizzling. I was really looking forward to this session, but once I was out of the door it was just bad. I was still surprised to run the pace I ran.

Wednesday

Am. 15km Pm. 10km

Thursday

Am. 10km Pm. 5*2000m w/2' Recovery

6:31 - 6:22 - 6:18 - 6:16 - 6:11... the reps felt easy, the weather was great; really enjoyed it.

Friday

Am. 19km Pm. 10km

Saturday

Am. 10km Pm. 10km

Sunday

Am. 10km race near my hometown; won it in 31:31; course certified as 10K, Garmin was slightly under. It was nice race, legs felt ok as I took two days easy before.

Weekly Total 185km (115 mpw)

This week we are supposed to have very nice weather, looking forward to the workouts. Too bad that tomorrow I cannot take a half day off of work for my long run. I will have to do it early in the morning (5am) and I just know it will not be as "quick" as I would like to.

Goal Boston 2:29

M: 4x100, 4x200, 4x400, 2x800 equal recovery. No watch

T: 65'

W: 70'

H: 10' easy 50' uptempo 10' easy

F: 60'

S: 165'

S: 55'

~ 75 miles

Started off strong this week, but was feeling run down by the weekend.

Great posts again on this thread!

M- easy 3.7 miles. 8:45 pace. Wow, didn't realize i was going that slow until i check after. That's what i needed i guess.

T- 16.1 miles. First mile in 8:28. Next 4 in 28:53. Next miles in 6:59, 6:55, 6:43, 6:54, 6:55, 6:51, 6:50, 6:46, 6:48, 6:39, 6:42. Felt real strong today. It was a 75 degree day. Crazy for february. The unexpected heat took a little out of me. But still felt good.

W- easy 4.8 miles. 8:20 pace.

Th- easy 6.9 miles. 8:05 pace.

F- Medium long 10.3 miles. First mile in 8:43. Next 4: 28:48. Next miles in 6:55, 6:46, 6:40, 6:44, and 6:41. Felt real strong this morning.

S- easy 5.5 mile. 8:00 pace.

Sun- 7 miles. Hill repeats. 8 by 35 seconds on steep hill.

54 miles for the week.

Ready for tuesday's long run with marathon pace worked in.

Goal: Stay healthy

After dealing with a nasty case of patellofemoral pain syndrome for almost three months and six weeks of physical therapy I feel like I am finally healthy again. Unfortunately, because of the knee issue I missed both trail ultras I signed up for this winter (no refunds), however I learned an important lesson: introducing +30mi long runs along with hills is a bad idea.

M- off

T- off

W- 6 (v.easy)

Th- 4.5 (easy)

F- 8.25 (progression- 6:54-->6:08, avg'd 6:37/mi)

Sa- 5.5 (v. easy)

Su- 13.5 (progression - 7:15 --> 6:12, avg'd 6:40/mi)

Tot- 37mi

Feels good to be on my way back.

Goal Race - Wrightsville Beach Half Marathon 3/18

Goal Time: Sub 77min

Wow there are some great training weeks and quite a few very impressive races throughout the thread. Congrats to all.

Marmite Your week stuck out to me b/c we are in the same age group. Also I love that it is called V40. I always considered Vets to be 40+ when growing up, but now I live in the US and 40+ are called Masters. Masters makes me feel older b/c back in South Africa, masters are the 50+ age group.

M- Off (planned)

T- 8mi avg 6:58

W- 8mi inclu 6 x 1km with 200m recovery in 60sec (3:25, 3:25, 3:27, 3:25, 3:23, 3:24)

T- 5mi treadmill avg 7:30

F- 11mi inclu 3 x 2mi with 800m recov (11:18, 3:36, 11:21, 3:29, 11:22)

S- 5mi treadmill avg 7:30

S- 5mi treadmill avg 7:30

week total = 42mi

so so week for me. Tues workout was not great and took alot more effort than that should. Friday workout I was happy with and was a bit of a relief because my last 2 workout efforts (Tue and the Fri prior) went pretty bad.

Not great mileage, but two workouts for my old body is tough enough.

First time poster, long time reader.

I'm split on my goals, I'd like to run fast sometime this year, but also have a ton of fun along the way as well. I'm 43 with four kids, 40-60 hr weeks and two to three nights away from home for work a week.

That said, I ran 2:35 in 2010, my post 40 pr is a 2:32 I ran in 2008. I've run five or six 74 half marathons over the last three years, two last year. I didn't run a hard marathon last year simply due to losing desire...lost my mojo I guess.

I'm feeling back into it now. I've been getting some consistent weeks in, and last week was my first targeted training week (I like 12 week training segments).

So, I'm doing the Rockford Marathon on 5/20 and am shooting for sub 2:35. I may do the Knoxville Marathon for fun on 4/1 as we'll be traveling back to Illinois from Florida that weekend. I'm not going to race it, but I will look to put in a solid effort. As for a fast marathon, I'm thinking California International may be the best choice. This allows me to run what ever I want from June through the end of August.

Anyway, this past week thus:

Mon - 6 easy (7:30)

Tue - 8 steady (6:30)

Wed - 6 easy (7:30)

Thur - 12 steady (6:20)

Fri - 10 easy (7:00)

Sat - 9, with two easy, 5k in 16:55, four easy.

Sun - 18 progression (first nine in 1:00, second 9 in 57:30)

I'm not too pleased with the 5k, lots of excuses (no speedwork, wind, lots of turns on course, long course, 30 degrees, no one to run with after half mile...etc). It's annoying but not my focus. I'm not a good 5k runner anyway. Even when I was running 2:31, 2:32 a few years back I could never break 16 min on the roads. My first test run will be a half on April 7, assuming I do not run Knoxville...

See you on the roads!

Mo: 10 (7:39)

Tu: 12 (7:26)

We: 9 (7:03) progression 8:17 down to 5:59

Th: 6 (7:58)

Fr: 6 (7:58)

Sa: 9.5 am (incl. 8k race) / 5 pm (7:38)

Su: 16.5 (7:19)

Wk: 74

YTD: 603

kind of a "whatever" week. race ended up being more like 4.5 miles, as they cut the course short so as to avoid powerlines which were down on the course. the wind was like nothing i've raced in before. gusts were supposedly up to 70mph. i was on good pace thru 2mi, then miles 3 and 4 were into the wind... i did all the work as 6 guys drafted off me until i was spent and coasted in for a 26:23. stupid move. not sure this ended up being worth anything or not, but i think i'm getting into decent shape.

otto wrote:

@brumrummer: you sound a bit like a head case. Congrats on the win!

Are the words 'runner' and 'headcase' not interchangeable anyway?

Some great stuff going on this week.

pablo - good luck at the weekend. Hope the achilles is OK.

ladyluck and dotato - welcome

80-90miles - great half marathon. 2:30 should be easy in the shape you're in.

nirunner - go easy on the ankle

Abu - welcome back. I remember you hitting a 60 mile weekend and then disappearing from the thread for a while. This high volume stuff isn't for everyone, but I'm glad you're on the mend. Are you doing Chicago again this year?

Goal: Gold Coast 7/1 – 2:3x

M – 11 (7:36)

T – 9 (around 9 min)

W – 13 (7:15)

T – 9(8:17)

F – 10 (7:49)

S – 14 w/ 5k (17:33)

S – 19 (8:16)

Total: 85

Not a good week but it was the best I could do. Last Sunday’s run was my longest for a while and we had heavy rain and flooding and I was running through long section close to knee deep. I underestimated how much it took out of me but it was good for strength no doubt. I have another couple of hectic weeks but will try to post comments next week. The training has stepped up across the board though, not just new posters but long time posters progressing well.