Fall Marathon Training w/e Aug 9/10

Goal: 2:35 @ Twin Cities 10/5, then 3HR pacer at Chicago 10/12

This was a semi-recovery week meaning I didn't do any doubles and instead tried to get more rest.

Sun: 10K race in 33:47 - Finished 12th OA and 1st Master

Mon: 8.5 easy

Tues: 10 @ 5:59 pace /1st 5.5 @ 6:08 - next 4.5 @ 5:50 pace

Wed: 10 easy @ 6:38 pace

Thur: 11.5 @ 6:00 pace / 1st 5.5 @ 6:11 pace - next 6 @ 5:50 pace

Fri: 10 easy @ 6:47 pace

Sat: 24.5 @ 6:37 pace

Total: 84.5

Chicago 2:50 - 3:00

Monday- 7 miles

Tuesday- 7 miles

Wednesday- 6 miles am and 11 pm 6 x 1 mile 6:25 down to 6:13 with 500 meters rest

Thursday- 6 miles

Friday- 9 miles

Saturday- 18 miles

Sunday- 12 miles, 3 x 2 miles in 12:55, 12:53 and 12:50 with 500 meters rest

76 miles total

goal 2:55

60 total, highlights: 4x1600s w/ 400 jog 608 avg

8 miles @ MP

20 mile progression 734 overall average

Gelindo: I'm planning a 3x2 mile workout tomorrow and was wondering what kind of splits I should be hitting - thanks for posting. Nice workout the day after a long run.

Detroit, 10/18

Goal: 2:35

This goal might have to be revised. I've had about a month of inconsistent training because of a piriformis injury. I should finally be able to return to consistent training this week. Last week, I only ran 20 miles and the week before I only ran 15 or so.

Decent week for me...it was actually my highest mileage week of the year (hold your laughter please). Staying healthy remains goal #1 - and I will continue to only run 5 days per week.

Goal: Chicago 3:10

Mon - 5 easy

Tues - 5 (Avg 6:56)

Wed - off

Thurs - 6 (with 5 x 800 avg 2:59, jog 400 rest, felt easy)

Fri - 5 easy

Sat - 16 (first 10 Avg 7:55, last 6 Avg 7:20)

Sun - off

Total - 37 miles

Keep up the good work everyone.

Thanks for compiling T-squared!

Erie 9/14: Goal 2:50? (still deciding)

Still working through IT band injury but things are looking up:

Each day I run a steep uphill for 4-5min for warm up and lots of stretching:

M: 45min pool run/20 elliptical/Stretch/Core exercises

T: 48min pool run

W: 6.5mi run indoor turf (very spongy indoor field at Pitt)

Th: 60min elliptical

Fri: 6.8mi run indoor turf/48min pool run

Sat: AM: 7mi run on roads PM: 6.8mi run on trails

Sun: 12mi run on roads/trails

I finally hit the roads but am maximizing my time going uphill since this doesn't aggravate my IT. Crazy, yes, but I have been taking the bus downtown (which is at the rivers and low elevation) and running uphill home and hitting any hills I can find on the way. It is kind of strange to be looking forward to uphills since I know I don't have to worry about my knee. ;) Good association to have, I guess.

I am pretty sure that my IT band is not all that tight but is being pulled anteriorly by a sore R knee, a flare up of runners knee (inflammed soft tissue under patella) since this is where the tightness seems to begin and radiates laterally. Hopefully I am on the mend. Not running through any pain and being cautious with every step!

Hey Mark,

I'm a big believer in goal pace work for long intervals/tempos and I don't typically stray too far from that. Being old (52) and slow I concentrate more on strength and less on speed so I'd rather do more miles a week at goal pace than fewer at a faster pace. Over the next couple of months I probably won't increase my pace on this workout just add more miles, ie, 4 x 2 miles, 3 x 3 miles etc. Also I do my long intervals on grass with a little bit of a hill to reduce the pounding and chances of injury. Hope this helps.

TCM - 10/4

Goal - 2:50ish - still deciding and could use help!

Sun - 12 miles @ 6:28

Mon - a.m 7.5 on hilly trail

p.m. 5 miles easy

Tues - 7.5 miles on hilly trail

Wed - 7.5 miles easy

Thur - 12 total - 4 x 2 mile tempo, 1/2 mile recovery (11:45, 11:41, 11:28, 11:35)

Fri - 5.5 miles easy

Sat - 18 miles @ 6:36

75 miles last week, 67 this coming week.

Monday - 70 mins ez

Tuesday - AM 40 mins PM 60 mins w/strides

Wednesday - PM 3 X 2 miles

Thursday - 40 mins PM 60 mins w/35 mins MP

Friday - rest

Saturday - 10km race - 39:00

Sunday - 16 miles

Chicago, sub 2:30

M 9.5 ez

T 4 am, 6 pm

W 10 ez

R 12 hard, 1 ez cd

F 4 am, 6 pm

S 9 ez

S 2 ez, 13.1 @mp, 1 ez

Columbus Oct 19 (10 weeks to go)

gaol 3:35

Monday off

Tuesday 8 w/3 x 1mi@7:02

Wednesday 6

Thursday 8

Friday off

Sat 8

Sunday 18

Total 48 miles

Had a decent week. Mile repeats didn't cause any achilles flareups so I took that as another indicator that I'm healing up. (Still have soreness in the morning but it goes away after I walk around for a couple minutes and is fine the rest of the day.) Planning a 6 mi. tempo at MP this week as well as a 5k Saturday.

Hope everyone stays/gets healthy!

Goal: San Antonio around 2:45--I won't say sub because 2:46 would be ok.

Knee injuries have kept me from getting much mileage but they seem to be fading so hopefully I can get in a couple of good months before November. I'm training in Texas therefore all workouts are in pretty hot weather (both tempo runs were in well over 90 degree temps).

Mon. 5 miles easy

Tues. 2 mi. wu, 3 X 2 miles, 3:00 recovery, 12:23, 12:13, 12:13, 0 mi. cd

Wed. 8 @ about 7:15 pace

Thurs 7 total, 1 easy then 6:44 down to 6:11

Fri 6 easy

Sat 8 easy (7:15)

Sun. 13 about 7:10-7:20 pace--tried to pick it up last 4 miles but legs said no.

This upcoming week and last week are/were more speed-oriented for a 5K race this past Sat. and a CC race next Saturday of roughly the same distance. Then it's back up to 70 mile weeks until Sept 21.

Mon: 6 miles easy

Tues: 2 mile warmup; 3 X 800 (3:00 avg); 1 X 400 (88) 2 mile warmdown.

Wed: off

Thurs: 2 mile warmup; 2 X 1000 around 4:00 w/lap jog; 1 X 800 in 3:03; 2 mile warmdown.

Fri: 2 mile warmup; 800-600-400 on track; 1 mile warmdown.

Sat: 1 mile warmup; 5K race in 20:42. First 5K in several years. Not the sub-20:00 I had hoped for. The race was a joke, however; some local TV news guy was the honorary starter and kept us waiting for about 10 minutes with humorous anecdotes about himself. This gave plenty of time for several fat people with i-Pods to jam the front of the starting line. I can't recall starting a race so pissed.

Sun: 10 miles; first 5 easy; last 5 in 39:59.

total for week: 35 miles

Baltimore (Oct. 11) 9 weeks to go!!!

Goal: sub 2:20

Monday: am: 6 miles easy/pm: 6 miles easy

Tuesday: am: 17 miles total...all at Cromwell Vally Park...workout consisting of 3 x 3k (hilly 1500 road section...out and back (more uphills on way out)) with 3:00 jog recovery then 4 x :45 hills. 3k splits 4:57/4:47...4:47/4:41...4:41/4:30..../pm: 4 miles easy on T-Mill (8:00/miles)

Wednesday: am: 15 mile run (HILLY on roads) with last 10 minutes picked up (last 5 mins. hard uphill)/pm: 5 miles easy

Thursday: am: 6 miles easy/pm: 6 miles easy

Friday: am: 17 miles total...workout consisting of 4 x 800 (2:30 rec./including 400 jog)/6 x :12 hills all-out (STEEP!!!)/4 x 800 (2:30 rec.)...800s were in 2:23, 2:22, 2:21, 2:19/2:22, 2:20, 2:20, 2:16 (last 200 in :31...in control)

Saturday: 7 miles easy

Sunday: 23 total...all at Loch Raven Reservoir. 3 mile easy warm-up/18 mile harder aerobic progression run/2 mile easy cool-down. 18 miles were run on out and back measured mile along the reservoir....splits were: 5:52, 5:50, 5:47, 5:49, 5:41, 5:45, 5:40, 5:44, 5:36, 5:36, 5:33, 5:37, 5:31, 5:29, 5:25, 5:19, 5:15, and 5 mins all-out uphill. (Felt incredible...coming around!)

Total: 112 miles

Finally starting to feel good again. Taking a much needed recovery week with one marathon specific workout of 7 x 1.5 miles with 1000 recovery moderate (Canova workout)....only getting in 70 miles.

Chicago- 2:57

Another good week for me, topped off with a long run on the Chicago lakefront path Sunday morning. It's great to see so many people running and biking.

M- Rest

T- 9 mi. steady w/ 5x100 strides

W- 14 mi. out and back on a flat crushed limestone trail. Out in 50:49, back in 48:06

T- 3.1 EZ, 3.1 @ GMP

F- 7 EZ

S- 9 mi. w/ 4 mi. @ GMP

S- 18 mi. up in Chicago. 1/2 of the run @ GMP and faster. avg. 6:56 pace for the run.

63.2 total

Have a good week!

Goal Race Muenster 09.14.08

Goal time 2.55.

81 last week. Getting there but not long to go!

Trail half next week should tell me where I'm at.

90 miles

2 easy workouts

10 weeks until baystate

hope to be under 2:35 with a lighter than usual training plan

Goal Race: Chicago

Goal Time: 2:38-2:43

Here are my past two weeks- I was away in Mexico last week so I didn't post. I had planned to run 90 miles or so down there but heat index in the 110-120 range killed my plans and I ended up having a LOUSY week of training. Back to business this week.

7/28-8/3

M- AM: 3 easy, PM: 8 easy

T- AM: 3 easy, PM: 3 up, 4 mi tempo run, 3 down. Horrible workout, very hot and humid + I got a tight hamstring so I backed way off my projected pace, felt like crap!!

W- AM: 5 steady PM: 11 moderate

TH- AM: 4 easy on hilly course, PM: 6 easy

F- AM: 20 miles in ~2:35, hilly course, very humid but felt pretty good otherwise. PM: 3 very easy

S- DNR- traveled to mexico, plane was delayed so it was too late to run when I got in.

S- 9 moderately hard. Was 95+ and very humid, heat index around 115. Felt dangerously overheated after this run, decided that I need to scrap my previous schedule, don't want to risk exhaustion or other problems running in this.

Total 82 miles

8/4-8/10

M- DNR- fishing all day

T- 5 mi progression run on treadmill in hotel fitness center. Still very humid depsite air conditioning! started at 8:30 pace, worked down to 5:15 pace. Treadmills down here can go 20km an hour, much better than the 10mph ones back home!

W- DNR Hungover?

TH- 5 mile progression run on treadmill, 8:00 pace down to 5:15

F- 5k + hard on treadmill. 8:00 down to 4:50ish for last half mile.

S- DNR- traveled home all day

S- 7 moderate + 10x100m strides. Felt great. Very rested after the easy week and very acclimated to heat after a week in Mexico. Feels like fall here in CT compared to that!

Total- 20+ miles.

Goal: NYC marathon, sub 2:20

8-3-08:

PM: Longish 102min in town, last 3 miles at 5:53, 5:42, 5:23

PM: Easy 40min trail

(20 miles for the day)

8-4-08:

PM: Easy 60min trail

PM: Easy 32min trail

(11.5 miles for the day)

8-5-08:

"Economy" + Drills

16 by 400m at 68.0 ave. with 1:30 rest including 200m jog.

hot/humid

closed in 60.0, legs stiff, but not bad for 1hr of sleep on the plane.

(11 miles for the day)

8-6-08:

PM: Easy 49min trail

PM: Easy trail 89min

(19 miles for the day)

8-7-08:

PM: "Tune-up/Tempo"

went about 3.75 miles on tempo road course, spliting 5:51, 5:31, 5:56, etc.

took a 5min rest and then

1 by 1600m on the track in 4:33. Felt decent

(8 miles for the day)

8-8-08: Easy 73min trails

(10 miles for the day)

8-9-08: Easy 32min around the parking lot at Falmouth hs in MA watching the elite mile.

(4.5 miles for the day)...after driving like 8hrs!

WEEK #11: 84 miles total

this was kind of a low mileage week for me because I'm racing Falmouth on 8-10-08