Marathon Training Thread - Week Ending 4/1

Lots of good training out there, especially for Boston. Hopefully you'll all run fast and get your times.

This was my training week for Boston, which will be a weird race for me because it will be my first marathon in a long time where I know I am nowhere near PR shape and will not attempt it at all. So I have no clue what I'll try to run in 2 weeks. My legs have been dead for previous weeks so I cutback the mileage a little and took a day off. A 10k race yesterday pushed my long run to this morning.

M: Off

T: 8 @ 7:45 (4x0.38mi + 1x0.50mi @ 10.4mph) (TM)

W: 12.51 @ 7:46

R: 6.99 @ 8:30

F: 6.12 @ 8:09

S: 5 @ 8:17 (TM)

S: 2.25 @ 8:18 // 6.22 @ 6:18 (6:09, 6:15, 6:29, 6:28, 6:21, 6:13, 1:17 (5:52/mi))

Tot: 46.1

M: 17.33 @ 7:43 (This morning)

About Boston, I know people (who've run 2:29 at Boston) that use a spreadsheet that will allow you to get a mile by mile pace breakdown due to elevation, etc. I've used it successfully the past 3 years. Helps from not going out to fast which is hard not to do at Boston. Especially that first mile and if you are lined up front...

Goal race: Utica Boilermaker 15k

Goal: 51

Mo: 10+ (7:32)

Tu: 12+ (6:56) incl. 10k of 200 on/200 float in :40/:55

We: 4 AM (7:56) / 9+ PM (7:24)

Th: 9+ (7:29)

Fr: 5 (7:42)

Sa: 8.5 AM (7:05) incl. 5k race in 16:56 / 6+ PM (7:41)

Su: 16.5 (7:09)

Week: 81

YTD: 929

overall a decent week. i was pleased with the 5k on Saturday; i haven't run a faster 5k in a while now. and it was pretty even: 5:27/5:30/5:23/0:36. looking to keep the mileage growing while adding hills this month.

Sounded like a lot guys had either tired legs or frustrating races this week. I didn't race, but I fall in the very tired legs column. Very rough week for me as well.

Another relatively low mileage week. 51 miles. Nothing out of the ordinary for this training cycle, but I do worry how things will play out on race day. I think i will just have to say i am going to race 5 to 10 seconds slower than my estimated fitness.

Goal race: Country Music Marathon. April 28

Goal: 2:40 or so

M: 5.5 miles easy

T: 3.5 miles easy

W: 18.4 miles (7:12 avg)

TH: 1.4 miles

F: 7 miles (8:50 avg!!!) that was a slow day. but i knew it was important to just go with it if i wanted to get my legs back.

S: 10 miles (7:50 avg)

Sunday: 5.1 miles (7:40 avg)

So i had done a lot of running in my brooks t7s last week. i think it actually was 29 of my 62 mile. in any case, Monday and tuesday i could tell my calves were still fairly tight from my saturday 8 mile HMP tempo. sunday i felt like i was compensating in a weird way for the tightness so i didnt want to mess around with something like that during my longest run. i decided to postpone the long run until wednesday.

that meant doing the planned 22 miles after work. fine in theory, but i realize now i did not eat enough during the day. It was supposed to just be an easy to moderate paced run at 80 percent of MP pace, so about 7 to 7:12 pace. it was going fine, but by mile 12 i was feeling super dehydrated and then at mile 14 i started feeling super hungry and light headed. i had drank something at mile 10, but it was enough. i was out of fuel and water. it was weird to get the cramp up feeling and lightheadedness just at 7 min pace. luckily my loop goes near my house at mile 18 because i was just beginning a bonk at that point. my last mile was 7:22 but that last quarter of that was much slower than the first 3/4s. when i got home i was cramming food and water down. i was so hungry.

the next day i felt like i had run a marathon the day before. the rest of the week was just easy miles to get my legs back under me. they finally felt like they were coming back on saturday and sunday. i think i should be good for my long run on tuesday.

Goal Race: Boston

Pace: 3:03

Mon: 8

Tues: 12 (w 8 at MP)

Wed: Off, Sore and taxes!

Thur: 14

Fri: 10

Sat: 10

Sun: 16 steady

Total: 70

This week could have been a lot worse. My right shin had been bothering me, so with me needing to get my tax stuff together, I rested on Wed, figuring I would make up the distance this weekend. Thursday felt good so I figured that was that… until Friday. I never had more pain in my shin than I did in that run. The last 5 was a death march back home. I really thought I had a serious problem. Fortunitly, I iced and stretched the hell out of it and it felt much better by Saturday night. Still decided against pushing it with 20 on Sunday. Now I feel better, especially with new shoes. Still want to try to get some more quality work in next week, but am unsure when it just isn’t going to make a difference with the race two weeks away.

Categorically, 1st Time, SamB, Another and other Boston runners – how much are you tapering? I was originally thinking about cutting back 20 miles from my high weeks (to about 60), but I do want to squeeze ever last bit before the race. But eventually, running 20 miles won’t really matter to the race. I need to see where to draw the line.

Stormin – Its amazing that such a large race would make such a big mistake. The first thing race officials should do is make sure the runners are all going the right way!!!! Sucks, but still a good race

Drey – When is your next race? You shouldn’t let this performance get you down, fighting the wind alone for the second half a marathon would be the worst. You are sure to hit your goal next time.

brumrunner you're looking sharp 3 weeks out. good amount of quality at the right time.

the mack building the miles

fitzwell looks like a good plan to just be getting your legs back under you right now with easier miles.

kr i like how you state your current MP fitness. i try to do that too. even if your goal is 15 to even 30 seconds faster per mile, i think it helps to acknowledge your current level so that you know you are getting the adaptations you need when you go out and run slower than your eventual goal pace. helps you focus on the right thing. and way to muscle through ha

VF runner looks like another solid week of running for you

stormin gah, yeah technical problems in races are extremely frustrating. you are there ready to go, focusing on your effort level, your competition, etc. the last thing you want to worry about is getting off course. in any case, it looks like your legs are ready to race fast. more fuel for fire. they will be there the next time out.

drey same for you. it looks like you got out a little ahead of pace. maybe adjusting the pace a little bit your effort would have been worth 2;26 on that day. once you bonk, its a different ball game. but on a windy day i think it was the right decision to try to run with people. not to mention you went for it. you have to take those risks

2nd marathon nice long run workout

samblackbones looks like your tempo is right where it should be. do you run that 8 mile tempo in your marathon racing shoes? flats? which ones if so?

1st timer i like the idea of more of down week 3 weeks out

Aim: 2:45, late May

Mon.—7mi. easy.

Tues.—11mi. late at night.

Wed.—14mi. (7:32 ave.).

Thurs.—11mi. total w/ 10mi. in 67:20

Fri.—14mi. in hills in 1:51.

Sat.—10mi. easy.

Sun.—21 mi. (20mi. in 2:17:43 –6:53; 1mi. down.)

Week: 88 miles (ytd 1117). A hectic week at work got in the way of doing anything faster in the early week. Thursday’s 10mi. was MP effort or better for me, given the hills and altitude (7000ft.)– in any case, a good indicator on a familiar course. The long run went very well. It was the kind of drop in pace that one hopes to see six weeks before the race. Daniel’s calculator puts it as equivalent to 2:08 at sea level.

Clearly you must know that is impossible to say whether you can do it based on one week of training. That said I think you can do it based only on your 19 mile run. The rest of the workouts are useless in predicting.

Thanks for the kind words guys.

Foogo - I did the tempo in trainers, but usually I would do it in my marathon flats. They are not that different (Nike streak 3's for the race/New Balance 890 v2's for the tempo). Usually I do longer tempos in my marathon shoes, but my feet were feeling a little bit raw so I opted for more cushioning.

London - Not long now.

Goal: 2.30

Mon: DAY OFF

Tues: Day OFF

Wed: 13 miles at 6.40 miling

Thurs: 8 miles at 7 minutes miling

Fri: (am) 5 miles at 7 minute miling (pm) 5 miles at 6 minute miling

Sat: 8 miles at 7 minute miling

Sun: 23.5 miling (see below)

Sunday session was a marathon type session. I ran 2 miles in 14 minutes, then went straight into a paced 10km, running 34.20, I then took 15 minutes recovery, and joined in with a half marathon. I ran the first 3 miles in 5.30, then the next 10 in avg. 5.20s. I ran 70.40, finishing off with a mile recovery. legs didn't feel too bad. Really looking forward to the marathon now.

Drey, and Stormin - Absolutely gutted for you both. You are both incredibly talented, it wont be long before you both run something which most of us can only dream about.

brumrunner - Nice week and congrats on the relays, always amazes me of the quality at the road relays. Superb leg.

kr -Big week, massive amount of miles.

VF Runner - Also superb week, nice Wednesday run. I've been meaning to get my Wednesday runs near the 15/16 mark

2nd marathon - Some big runs there, do you ever double up?

samblackbones - Congratulations on the PB. I saw the results from that race, incredible amount of quality.

marmite, Brilliant Sunday run, you are obviously in great shape to pick up last 5 miles at 5.40.

blaznbison24 - Looking forward to following your training. Amazing how you said you got dropped and then dug back in with a 4.56. Hope you get your prize money sorted.

categorically - Brilliant week, amazing 10 miler tempo. Looking forward to seeing how the taper plans out. Fingers cross for that 2.27!

May Marathon

Goal: < 2:55 Stretch goal of < 2:50

M: 6 EZ

T: 10 with 2 mi @6:08; 1 mi@6:10. Trying to hit some pace work for my half on Sunday. Felt a tweak in my calf so I bagged the rest of the workout and jogged it back to the car

W: 5 EZ Calf OK.

Th: 4AM EZ; 7 PM EZ with last 2 mile at 6:40

Fri: 5EZ

Sat: 5EZ

Sun: 18 with 4 mi warmuup; HM race in 1:21:08; 1 mi CD.

total: 60

The half went well for me. Had trouble getting going, the first 4 miles were in the 6:15-6:20 range. Found a groove and hit the next 8 in 6:05-6:10. Faded a little the last mile. Might have a crack at that 2:50 if I can execute on the workouts and mileage in the next month.

You are in the vicinity. I would predict low 2:30's - 2:32ish. Marathons are tricky. Especially in a point to point race the weather needs to cooperate. Your 10 mile fartlek is pretty solid. Be honest about how you feel in those first 10 miles.

muebele With the disclaimer that Boston will only be my second marathon, here is what I've got planned. Last week (3 weeks out) was a full recovery week with my longest run being 1:20 with tempo. This week, I'll probably bump back up to 50 for the week with a progression run tomorrow of 10-12 miles. I'll also do some sort of lighter work on Thurs like running 6-8 miles alternating between 5:45/6:45. On the weekend my long run will be 10 miles but split into two runs 5/5 with 15 minutes of the second run at MP. The following Monday I'll run 5x1 mile on the track at MP with 1 minute rest. Everything else that week will be easy runs with shorts spurts of MP (no more than 15 minutes) to keep the legs snappy. This worked really well for before CIM. (My first marathon.) Hope this helps. Good luck!

Goal Race: VCM (5/27)

Target Time: 3:15

Monday: Rest

Tuesday: 3.9 wu, HILL REPEATS x 5, 3.6 cd (9.1)

Wednesday: 6.4 easy

Thursday: 1600, 800, 400, 200, 200 [6:24, 2:58, 1:19, 33, 32] 90 standing rest for first 1/2 of workout, 200m walk for the last hal.. 3.7wu/3.7cd (9.4)

Friday: 5.4 easy

Saturday: 5.4 easy

Sunday: 11.8 easy

>47.5<

Besides flubbing the first interval on Thursday, which was exceedingly windy, the week went pretty dang well. I'll be running some more volume this week, though I still don't see myself going past 70 or so before tapering. Starting to get a little nervous, and thinking about a couple tune-up races.

Goal Race Fall Marathon - Sub 2:25

No races planned for the short term. Im just looking to get in consistent training

Mon: am 50min pm 20w/u 2x1600 (5:00, 4:50) 2x1200 (3:40, 3:40) 1x1600 (4:48) with 2:30 rest

Tues: am 40min pm: 58min

Wed: am 35min pm 15miles in 1:30.39 avg 6:03/mile

Thurs: am 50min pm 57min

Fri: am 30min pm 35min

Sat: am 42min pm 15 miles in 1:28.50 avg 5:55/mile

Sun: am 56min pm 65min

Im really happy with the way this week went. I was planning on running a 10mile race on good friday but im not sure if i will. I have an unexpected work function on thursday evening so ill decide based on how tired i am.

There was some great training posted on this board. Drey tough break on the race. You are definitely fit and this was just a bad day.

Sorry to hear it was a bust Drey. Your training shows you're better than that, so class will out. Anything else you feel contributed to it, or was it by far and away down to the weather?

Stormin - sorry to hear you got caught up in that fiasco. Got to be gutting to come so far to get stitched up by incompetence! I've been trying to work out where it happened - were ye directed left when you should have veered right as ye came off the red paving stones by the shopping centre? I hope the foot is ok.

Congrats on the pr samblackbones!

Tiger_runner - I'm with you on the weight loss. I still need to lose 4-5kg (9-11lbs). I have lost ~2kg in the last 2 weeks though I think, so getting there.

Nice long run marmite. Looking very good for London!

Very nice HM blaznbison.

Impressive tempo categorically!

Foogo - I totally agree - it's very helpful/important to keep your training in context of your current condition. I run to effort, rather than pace, and have a number of runs from which I can accurately predict cMP, so I also get to use it as a measure of progress.

Nice long running/HM 80-90miles. Very positive for London.

Khalil and Muebele: sounds like your training's going well. Figured I'd comment on the guys in my speed bracket! Everyone else: you remain inspirational.

New Jersey Marathon 5/6: Goal 3:05

M: off

T: 10 easy 7:40

W: 8.5 easy 7:38

Th: 8.5 with 4 hilly tempo @6:16

F: 8 on Scarsdale 15K race course, meant to go easy, did 7:21 instead, a little faster than what I was aiming for

Sa: 5.5 east 7:53

Su: Scarsdale 15K race, 1:00:19, 1st in age group (30s), 4th overall (top 3 were all in their 40s, go figure?) A little bummed I couldn't break an hour, but passed the #4 runner with a mile to go, so that was cool. And it was great having my wife and kids cheer me on at the finish.

51 total, 578 for 2012, 5 weeks to go. Pumped.

HA! Dave you are right, running over a 3:00 hour marathon might not be as impressive pace-wise on this thread, but if you run a 3:05 at the Jersey Marathon, you will still beat 90% of the people in that race. Just shows you the quality of runners on the thread. Plus, everybody on this thread is supportive of each persons goals because we are all trying to accomplish the same thing, run 26.2 miles faster than they did before.

Edgemont Dave - I am definitely in your speed bracket. Your day to day training runs are faster than mine are. And your 15K race was very solid. If you had more overall volume, i would say you could definitely go for sub-3:00. What is your marathon PR?

80-90 miles: that was one heckuva Sunday workout. All i can say is WOW! Well done!

Boston and London folks looking really solid.