Marathon Training Thread - Week Ending 3/11

Aim: 2:45 next May

Mon.: 10mi. (7:52).

Tues.: 11mi. (9mi. in 59:02 [6:33], ~MP adjusted for altitude; 2mi. down)

Wed.—5mi.

Thurs.—9mi. (7:56)

Fri.—13mi. in hills (7:39).

Sat.—10mi. in 1:22.

Sun.—22mi. (20mi. in 2:21 [7:05]; 2mi. down easy)

Week: 80 miles. The last two weeks have been very tough with work deadlines, very late night runs, a stomach virus, and insufficient sleep overall. This one ended well enough, though mileage has been down in the last two weeks. Hopefully I can put together eight solid weeks from here on out – the prospects seem pretty good.

Brum - smart training after your half. The track session and long run look awesome.

Drey - terrifyingly impressive week.

Pablo - really sorry to hear that, as you've been looking superb in the run up to Gate River. Well done for finishing. As you mentioned a bit of "down time" in the near future would no doubt do no harm.

Stormin - it's a pleasure to see you getting back to your best. Big congrats on the sub-30, that's class.

80-90miles - your Friday tempo run was really impressive.

CTA - great to hear the training is coming together, really solid set of mile reps, nice.

cyhawk - think you're doing the right thing and the cross-training is definitely the way to go in the meanwhile.

Plenty of great training from many others too - keep up the good work everyone.

M - 8 easy

T - 8 easy

W - rest

T - 8 easy

F - rest

S - 4 easy

S - 15 (incl. Bath 1/2M - 73:18)

Total: 44

Purposely had a very light week ahead of Bath. Plan was to try and stick with a training mate for as long as possible as he's in good shape right now. Gun went and he legged it. Decided to try and go with it, through 3M in 16:09 (~10k race pace) so knew we'd totally overcooked it by then. He then went out the back door. I was quite happy to get round in 73:18 all things considered. So it's all going in the right direction, last weekend's 10k equaled the best time I ran in 2011 and yesterday's 1/2M was 27sec faster than I managed last year. So think I'll have to give London a punt and see what happens.

Rockford 20 May, 2:35

Mon - 6ez

Tue - 8 weird. Started a four mile tempo but got a little less than two miles into it and I just didn't have it. I shut it down and just got the miles in.

Wed - 12 easy.

Thur - 4am easy. 7pm progressive in 40 minutes.

Friday - 10 easy.

Saturday - 20 in 2:16. Really windy. One of those runs that just wears on you. I ran 12 seconds per mile faster at the same heart rate last week.

Sunday - 8 miles easy.

I figure this was a recovery week. I'm okay with that. Seems like I need them more the older I get. On the plus side, I'm thinking about heading to Ohio for the Outdoor Masters National track meet. Looks fun. I was thinking about heading over to Indy for the indoor nationals, but I hear it's canceled. USATF is apparently struggling with event management.

Anyway, see you on the roads!

VF Runner wrote:

Yay! pablo is human after all. Sorry, just hoping to give you something to chuckle about. I would say odds are low that intestinal issues like those are training or fitness related. I suppose possibly it is a sign to back off for a week or so, but most likely it's just one of those fluke occurrences.

LOL, thanks VF! I realize that it's unlikely that overtraining was the root of this episode, but it does make me step back and look at my training as a whole. The last time I took more than three days in a row off was April 2010...and I've run 3 marathons since then. I'm pretty good about taking a day off when I feel I need it but I was pretty shocked to learn that. I'm thinking after my Corporate 5k (April 12th) a week or two off is in store for me.

Stormin - Good Lord that is a quick 10k!

CTA - You've been crushing the training recently! >100 miles in a week is hard enough if you're not traveling. I chuckled at your Sunday run. With the quality you had during the rest of the week, you shouldn't worry about the long run.

marmite - Holy crap, you really went after it in your half...I'm sure your last 10 miles were tough! Great time, and I'm excited to see that you've decided to give London a shot...I definitely think it's the right decision the way you've been running.

marmite - I had a sneaky look at the results before you posted and spotted your time. Amazing that you can run 73 and not even be within 10 mins of the leader! Sounds like you took it out hard.

See you on the start line at London!

Goal Race: Boston

Goal Pace: 3:00 (but falling further and further away)

Mon: 8

Tues: 10

Wed: 10

Thur: 10

Fri: 9

Sat: 12 (w/7 at MP)

Sun: 20

Total 79 (most ever run in a single week)

Not a great week. Most run were at an easy pace with a couple solid miles. Every run but Sunday was on the Treadmill, ugh, but at least a caught up on all my TV shows I've been missing. Still, Sundays long run (first 20 miles since 2010) showed me I am far from my goal. Really struggled on the hills. My left hamstring and right IT band were really bugging me. One is overcomensating for the other. Plus, tried using lighter weight shoes and ended up with blisters. Need to really get out on the roads and the hills more. Also need to get some strength training in to balance me out.

Bad week for the digestive system with Pablo and CTA. Of course you both followed through and finished, which is the important part

Stormin - wherever that race was, remind never to do a race in that town, 29 and 32 for the winners, Crazy fast

Goal race: Boilermaker 15k

Goal time: 51

Next race: 5k, 31 March

Mo: 7 (7:43)

Tu: 11 (7:27)

We: 8 (7:54)

Th: 13+ (7:16)

Fr: 9.5 (7:51)

Sa: 17.5 (7:22)

Su: 3.5 AM (8:04) / 7+ PM (7:43)

Wk: 77

YTD: 680

little slower week, but mileage is still building. i'm happy with the consistency this year.

10/21 Baystate (might change but same month)

Time: TBD

M:0 (unplanned)

T:0 (very tough schedule on tuesdays)

W: 7 hilly

Th: 7 steady

Fr: 8

Sa: 9

Su: 13

43 ish, beecoming more motivated with weather/trails. shorts twice this week. might hop in st pattys 5k next weekend, we'll see

Coming back to comment on the training and try this "bold-ing" :)

Overall seems that everyone had a great week with exception of Pablo's last 5 miles of the race... keep it going. Reading the workouts and seeing everyone to get progressively faster and stronger keeps me going as well.

Pablo - no worries, everyone has an off day from time to time and that's why we have something called the next race. Just be glad it did not happen during the marathon. If that would come at mile 5 of a marathon, than it would be painful 21 to go.

Stormin - I am surprised how easy you took it the week of the race. I have been always worried that if I have a workout on Tuesday and then just "jog" until Saturday I would feel sluggish. I usually include another light session on Thursday. I should try your way sometime.

80-90miles - Nice Friday; if I got the math right, 5:20 mile pace.

Goal Boston sub 2:29

M: 65'

T: 4x1, 4x2, 4x4, 3x8 (10' wm / 10' cd)

W: 60'

H: 65'

F: 65' + strides

S: 155'

S: 65'

~ 83 miles

Boston 3-2-1 was a big workout in college. I think that it is great 10k simulation workout. I've continued to run it from time to time for that effect. The first time you do the work try 15k-10k-5k paces with full recovery - which means no longer enough that your are no longer breathing harder then a regular run. The second time try 10k-4M-3k that way you are running race pace for half the distance.

Target Race - Belfast City Marathon 07/05/12

Target Time - Sub 3.45

M: 8 Easy

T: 11 inc. 2x3 miles at HM pace (7.20)

W: Rest

T: 12 Progression on hilly course

F: 6 recovery

S: 6 easy

S: 17 - Part of this was a 10k I took part in. Ran 10 miles before the start of the 10k and then the 10k in 45.42 (hm pace again).

Total: 60

All in all a good week for me, ankle seems to have settled down again. Was really really tired during the 10k but I suppose that might be a good thing at this stage. Did feel a bit silly jumping in a race to do a HM pace tempo thankfully it was a charity race so it seemed to work out ok.

Impressive weeks from everyone.

Pablo, I would say a stomach issue and light headedness would point more to a mild virus than anything too serious, but backing off for a week is never a bad idea.

Goal: Country Music Marathon, April 28th. Sub 2:40

M: 5.6m at 7:52 pace

T: 17m. First mile w/up 7:56. Next 4 28:24. Next 11 in 6:50, 6:49, 6:42, 6:26, 6:28, 6:24, 6:25, 6:25, 6:27, 6:26, 6:24, 6:45. 1:54:55 total. 6:46 average.

W: 4.5m at 7:47 pace.

Th: 7m at 7:43 pace.

F: 10.73m total with a 5.73 mile tempo run. Tempo miles in 5:42, 5:45, 5:38, 5:44, 5:37, 4:06 (5:37 pace)

S: 3.9 at 7:20 pace

S: 10.3m. 5:42, 5:45, 5:38, 5:44, 5:37, 4:06 (5:37 pace)

Tuesday long run was good. The miles that were done in the 6:20s were supposed to be marathon paced. I was shooting for around 6:10, but I did not force anything since it did not pop out on its own. It was my first long run with marathon pace in it, so i figured i would just go with the flow. I am still getting my strength under me for the distance.

Do you guys do your quicker longs/ marathon paced runs in the shoes you are going to run your marathon in?

I still need to find the right shoes for me in any case

My Friday tempo was good. i added on .73 because everything was feeling so comfortable. i guess i should have made it something like a 7 or 8 mile tempo with the way it felt, but it was my first time out so i thought it would be better to be conservative and do that effort next workout.

I did do these in lighter shoes, the brooks t7. maybe these will be my marathon shoes. I ran my last marathon in the brooks t5, and they felt fine. Still, i crashed (quads and hamstrings cramped) at mile 24 and i don't know if that had something to do with wearing shoes that were too light.

i am 6'0 165 lbs. But again, i did not consciously notice a problem. i always feel the smoothest in the brooks t7s. i feel like they suit my gait better than my trainers mizuno elixir 6s.

Any advice on the right racing shoes and when you guys wear them in training would be great to hear.

I feel honored that CTA remembered me. The question was how was the Boston training going..... Well, not so good.

In a nuthsell..

1. 2:55 in Houston, trying to go for 2:46-2:47 (so a nice blowup there). Concrete sucks

2. First week after Houston 3 miles.

3. Ramp into Pfitz 12/85+. Did weeks of 67.8, 80, 90, then 46 in 3 days before I went on a long 12-day vacation to Hawaii. Before I left, I did a 5 LT run in an 11 miler at 6:27/mile pace. Not too concerned since I knew I had time.

4. Great vacation, not so great for running. Ran 5.2, 7.2, 6.7, 12.2, 6.4 and 8.5 while on vacation. Nice running in Hawaii, though I did run in a monsoon once (the 12.2) and it was always windy.

5. Stupid non-running injury #2 happened the day I ran 6.4. Fooling around with a surfboard in the ocean and hurt a muscle in my right ribcage. The 8.5 the next day really aggravated it, so since I was on vacation....

6. 6 days off with some cross-training (bike/elliptical) at the hotels I was at.

7. Daily huge buffet breakfasts don't help.

8. So got back on 2/27 (left 2/16). I was fat and as it turns out slow.

9. First week back was 63.7 with a 25k race at the end of the week. I "ran" 1:48:44. Last two year I was 1:38:xx.

10. Last week was 85 miles. I did Pfitz's 12/7LT on Friday. Averaged 6:41/mile. Still sucking. Yesterday was 22 @ 7:48. It hurt.

I was up to 165 when I got back. My race weight for Boston last year was 153, for Houston 152. I'm down to 161 this morning.

I'll stick with the Pfitz 12/70-85 plan until Boston, but right now its 50/50 if I'll even break 3 hours. Lucky if I get 2:55 and no shot at 2:50.

Basically I've come to the realization that I've basically been training for a marathon since last August and haven't had enough of a break to recharge the batteries. So after Boston until about the beginning of June that is what I will do. I probably won't hit over 40 miles in a week or run more than 4 times in a week. I go on another vacation to Ireland around Memorial Day...

Will start training for New York on 7/15....

foogo I'd say a couple of longer runs in you race day shoe, but not necessarily every one.

For my last marathon I ran in T6's but I put in the insole from a trainer just to give it the tiniest more cush and arch feel.

Goal: Outdoor

Plan:Survive

Monday- Today was a good day, best so far for running, was running and came up with the idea of running laps on the local soccer field as I had sore knees. The grass was wet and soggy, although my feet were soaked I got some quality miles in without any pain at a decent pace. I then had to run back, this wasn’t as bad as I thought. Something about running on the grass helped my knee. I also weighed in for the first time in a long time, I am horrible overweight for a runner which isn’t to much of a suprise. But action has been taken immediately, I should be leaner by outdoor and my knee will improve a lot I plan.

Total 7.5 run

Tuesday- This day was a beautiful day to run. I went back to the soccer fields and they weren’t as soggy. I also wasn’t feeling the whole wet feet thing today either. I did about 2 miles took a break and went on the road. It went good and I surprised myself by getting 6.5 miles. Knee pain is considerable. Did some abs too and called it a day. First day of diet was strong, weight is coming off according to the scale, gave me hope that past glories can be visited again.

Total 6.5 run 3 cross train

Wednesday- Today was a step back in running, I got out and ran 5. The pain came back and I paid dearly for skipping my icing session yesterday. I had to walk after 2.5 miles and couldn’t get my stride back after that. I was running all tight in my behind and it looked horrible eventually just high-kneed the run in and got some decent speed. Did some strides and that was not a surprise. My stride is quite choppy, nothing is working together. It could take a lot longer to get back to running a smooth tempo or interval workout.

Total 5 run 4 cross train

Thursday-Ran 5 today, wasn’t feeling good either. Running form is getting slow and limp. I have a very short stride that doesn’t feel natural or benificial to running. I think it is time to take a break from running to let some things heal. I went and did 5 miles worth of cross training later.

Total 5 run 5 cross train

Friday-Off was planning on taking this day off. Got home for spring break and relaxed. Knee feels better

Saturday- Off again was not planned but still helped. Getting my motivation back to running. Did some stretching and rehab. Busy day of being and back and it was dark before you know it.

Sunday- Biked around my lake at home. Felt really good to do cross-training outside. Ended up being around 20 miles. I feel like a proper bike is helping strengthen all the areas I am weak in now. Going to stuff the bike in my car for sure to head back to Mitchell.

Total Run/cross Train miles 61 (Still feel bad about counting cross-training miles)

Also thinking about redshirting this year and becoming a super-senior. Feel like I could do good if I took two more proper years of track gonna talk to my coach after spring break.

Another - We should start a support group for people who want to break 2:50 in a marathon and just can't get their shit together. In any case, I am in for NYC too (and will hopefully be running Boston slowly as well!). We can support each other in our quest for 2:50 at NYC!

cyhawk wrote:

Another - We should start a support group for people who want to break 2:50 in a marathon and just can't get their shit together. In any case, I am in for NYC too (and will hopefully be running Boston slowly as well!). We can support each other in our quest for 2:50 at NYC!

Luckily, I've already got one sub-2:50 under my belt. I often wonder if that will be my only one. Hopefully, we'll both do it in New York. I have to objectives for the rest of the year:

1. Get a BQ fast enough for 1st corral in 2013, right now my 2:55 would put me in the 2nd.

2. Get a NYQ (sub-2:50) for 2013, though I will probably run Chicago next year.

Since I am going to Boston this year without family, I was looking to share my hotel room to cut costs. Anyone interested? It would be rather cheap for a really close hotel to the main areas....

Boston wrote:

I've been following this thread for a couple of weeks and had a question. I'm wanting to run the 3,2,1 mile wo later this week and was wondering what type of pace it should be run at and rest? I'm running Boston and hoping to run sub 2:30. Thanks in advance.

When I'm in training for a marathon, I modify it a little. I do 4 mile/4:00 rest/3 mile/3:00 rest/2 mile/2:00 rest/1 mile. The paces are a little funky as I never have a set goal in mind going into the workout. I start the 4 mile segment somewhere between MP and HMP, then I just make it a goal to get faster throughout the rest of the workout.

Just doing the 3/2/1 workout, you should probably start at HMP for the 3 mile, 15k pace for the 2 mile, and 10k pace for the 1 mile.

Foogo - Absolutely you should wear the shoes you plan to race the marathon for a few long runs before marathon day. Especially if they're shoes you haven't raced in before. You need to know whether or not they'll give you any problems after 90mins-2hours of running.

Another - Vacation in Hawaii, then on to Ireland in a few more months? I'm jealous. Although I am going to Vegas in a month or so where I'll try my best to re-create "The Hangover" for a bachelor party. You have a good sense of what you're capable of in marathons. If you think you're only capable of 2:55 on Patriots day, there's no doubt that you'll hit it. I agree though, you've been at it a while and everybody needs a break every now and then (see my last few posts for further clarification).

campsrunning - Welcome! I'm also shooting for 2:25ish in the fall/early winter.

Goal Race: Chicago Marathon (10/7)

Goal Time: sub 2:30

Hey everyone. It has been a while for me. I have had a bit of a rough winter. Riding the high of my December marathon, I probably tried to ramp it back up too quickly and I paid for that. My it-band got pretty messed up. I tried running through it for a while in hope of getting in a fast half this spring to get into the elite development start at Chicago, but after having to walk in a few runs when my knee started giving out, I realized I was being an idiot. I took two weeks off, and I am now just slowly building back up. The goal race is Chicago next fall, but I am thinking of doing Bolder Boulder for fun this spring. And if I can find one with affordable travel, a fast half this summer.

This was my 2nd week back of just easy miles. I’ll spare the day to day details, but I definitely felt the lack of fitness on a few days when I tried to run at a bit more of a moderate pace.

Hit 50 last week. Planning for 60 this week. I’ll start adding strides the week after that. After some residual pain/soreness my first week back, I felt much better and was pretty much pain free this week.

Stormin: Impressive race

Pablo: Tough break, but it happens every once and a while. Recover well and you’ll be back at it soon.

Sambackbones: Great week. With smart pacing, I agree that 2:45 at boston is in your reach

Hans E.: nice MP run and long run paces. With the altitude, those paces are definitely in line with your goal.

Foogo: I usually reserve racing shoes for my long MP runs, but not my steady long runs. So pretty much every other week leading up to my race. It usually works out to 5 or 6 runs longer runs (20 to 22) on pavement in them to experience the same surface I will be racing on.