Marathon Training W/E 1-7

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Damn!

Did I fall asleep and miss Christmas again?

Baltimore (Oct. 11) Goal: sub 2:20

Monday: 20 miles total...3 miles easy....3 miles at ~5:10 pace on grass....3 miles easy....3 miles of 1:30 HARD/1:00 easy....3 miles easy....3 miles alternating 800s in 2:30 and 2:50....3 miles easy....HARD! 4:00 uphill....cool-down

Tuesday: OFF....tired...busy

Wednesday: am: 5 miles easy on T-Mill/pm: 8 miles easy

Thursday: 20 miles total--all on grass....6 x 2 miles at 10:30 with the last one in 10:10 all with 800 recovery in 3:00.

Friday: 4 miles easy...didn't really feel like running....tired!

Saturday: am: 10 miles easy/pm: 5 miles easy

Sunday: 22 miles total--10 miles "warm-up" at 6:00 down to 5:40s with 3 miles of harder downhill running to beat up my legs a bit then 10 miles at 5:20 pace with the last mile in 4:55...felt good.

Total: 94 miles

Only ended up getting in 55 miles last week in 5 days...my wife gave birth to our son Evan David on Weds. the 27th!!! It's been tough finding time to run and I'm exceptionally tired, but I'm excited and should be able to find time over the next 5 weeks.

DRB, congrats on the baby! And those are some tough looking workouts too.

My week was decent...not doing too much marathon specific stuff just yet as I'm still gearing up for a 10 mile race effort.

Goal NYC, sub 2:20

8-31-08:

PM: (drove over to New Haven) Easy 30min on the streets

(4 miles for the day)

9-1-08:

AM: RACE: New Haven 20k....17th place, 1:03:11 (5:06/mile pace ave.)...ran alone the second 10k in "no man's land" way behind the real elites.

splits: 4:57, 5:06, 5:04, 4:58, 5:06 (25:12 for 5 miles), 5:13, (31:29 for 10k),4:59, 5:10, 5:06, 5:16 (50:59 for 10 miles) 5:03,4:59, 2:08 (last 0.4 miles)

(18 miles for the day)

9-2-08:

AM: Easy 51min trail

PM: Easy 40min trail

(12 miles for the day)

9-3-08:

AM: Easy 51min trial

Weights, Drills.

PM: "Vo2max Prep" 8 by 1000m @ 3:02 ave. w/1:30 rest including 100m jog.

hit: 3:04, 3:04, 3:02, 3:02, 3:02, 3:01, 3:03, 2:53

I wasn't feeling real great today...maybe it was because I just raced a 20k,maybe it was because it was 85 degrees and sunny, maybe it was because my back and my foot are in the hurtbox also.

(18.5 miles for the day)

9-4-08:

PM: Easy 52min trail. My ankle has pretty bad tendonitis from yesterday's workout so not much running.

(7 miles for the day)

9-5-08:

PM: Easy sapsucker trail in 73min...still some pain.

(10 miles for the day)

9-6-08:

AM: "Lactate Threshold"

4 by 2 miles on trail...(reps 1 and 3 uphill, and 2 and 4 downhill.)@ 11:30, 10:54, 10:28, 10:13 w/3min rest between.

felt pretty good, right ankle tendonitis hurt.

strides, Drills

(14 miles for the day)

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WEEK #15: 83.5 miles total

another "low" mileage week for me, but I need to stay healthy and I got in quite a bit of quality miles doing the 20k race and two high volume workouts.

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http://www.geocities.com/sagecanaday/index.html

I look lame posting after these last 2 studs, but I'll jump in this thread if that's alright. I haven't done this in a couple years. Prepping for Baystate Marathon on 10/19. Due to recent injuries, I haven't trained much in the last year, but I'm trying to put together 10 weeks of running, just to get a sub-3/Boston Qualifier. Previous 3 weeks were 20 miles, 50, and 54. This was week 4...

M - 5 miles at 6:20 pace.

T - 3 miles running, while my kids were riding their bikes

W - easy 7 miler and easy 4 miler

Th - biked 32 miles in the a.m. Ran 7 miles, including an informal 5k at work. 5:40 pace, and I felt awful.

F - easy 8.7 miles

Sa - Biked 28 miles, then ran 10, with some miles in the low-6 range

Su - 6.7 miles early, including some sub-6 miles. Easy 10 later. Biked 42 in the late afternoon.

Ran 62, and 102 on the bike.

Chicago - Goal - 2:55 - might have to re think this to

3 hours.

Monday - 45 mins

Tuesday - 1 X 1km, 1 X 1600m, 1X1km, 1X1600m, 1X1km

Wednesday - 60 mins

Thursday - 6 X 1 mile

Friday - 60 mins

Saturday - 60 mins

Sunday - 1/2 marathon - hilly course - 1:28

Goal - Geneva 28th Sept 2:17

Week 5 of 8

Monday off and travel to altitude

Tue 70 mins with last 20 steady then strides + 40 min very easy

Wed 68 mins incl 8x12sec hill sprints + 38 mins easy

Thr 40 mins easy + 50 mins easy incl 7x200m fast stride

Fri 90min including 60min fartlek alternating approx 1km HM/10k pace with 1km steady (average pace for the hour was MP).

Sat 60 mins moderate + 42 mins easy

Sun approx 30km with 3x7km at MP in freezing, pouring rain.

As usual there is more detail abotu the workouts and the use of an altitude 'top up' on the website

http://adrianmarriott.blogspot.com/

3 weeks to go now. Have a good week everyone.

Adrian

Bay St Sub-3

M - 8

T - 9.5

W - 10/W 7 @ MPR

T - 6

F - 6

S - 21

S - 6

Chicago, 2:50 - 3:00

Monday - 14 miles

Tuesday- 7 miles

Wednesday- am., 7 miles with 8 x 150 meter strides pm., 10 miles with 6 x 1 mile 6:17 avg.

Thursday- 7 miles

Friday- 7 miles

Saturday - 20 miles

Sunday- 12 miles with 3 x 2 miles, 12:50 avg.

Total: 84 miles

A tough week for me but feel good that I can run pace on tiered legs.

Columbus Oct 19

3:35 BQ

Monday 19

Tuesday 6

Wednesday 10

Thursday 7

Friday off

Saturday 11

Sunday 16

Lots of miles (for me) and my legs feel it. Did the long run on Labor Day; it was hot and I wasn't really recovered from a half-marathon two days earlier, so it was a struggle. Felt stronger by weeks end and had two decent longish run over the weekend at a stronger pace. Started throwing in the Brad Hudson 8-sec hill sprints during the runs.

Hope everyone stays healthy out there.

Good luck.

Goal - Chicago 3:10

Ok week for me - no real workouts though.

Mon - 6 (no watch, decent effort, maybe 7:00 pace?)

Tues - Off

Wed - 5 easy

Thurs - 10 with 8 at MP (felt good)

Fri - Off

Sat - 5 easy

Sun - 20 (7:43 avg - a few 1 min water/stretch breaks, but overall not too bad)

Total - 46 miles

Half marathon this upcoming weekend, so I'll get a decent gauge of my fitness. Good luck everyone.

Goal: 2:35 @ TCM on Oct 5 / Four weeks to go!

Also pacing 3H group at Chicago on Oct 12

Although I'm struggling a bit with some aches & pains in my left leg overall it was a decent week.

Sun: 10.5 @ 6:38 pace

Mon: 10K race / 33:21 Went out too hard (5:10) and then ended up running alone the rest of the way. Finished 7th overall and 1st master. Weather was a bit warm.

Tue AM: 9 easy

PM: 10 @ 6:32 pace

Wed AM: 10 easy

PM: 11.5 @ 6:23 pace

Thur: 11.5 on treadmill / 6:00 pace @ 2.5% incline

Fri AM: 10 easy

PM: 10 @ 6:26 pace

Sat: Day Off / At a Y camp w/ family

Total: 91 miles

Nice work yesterday as well Tom. You are fit and ready to roll in 4 weeks. Hopefully the weather cooperates.

Thanks Pete. Congrats to you on your race. Were you happy with it? Are you running TCM also?

Congrats on fatherhood Dave!

David Cohen NYC 11/2 Goal: 2:35

9/1: am-4 easy/ pm-7 easy

9/2: am-6 WU to hill, form(a's, b's, heel over knees, karioke, lateral quick feet, and high knees) and 8x:08 hill sprints. CD to weight room and did exercises (core, pull-ups, dips, and push-ups to fatigue)

9/3: am-3 WU with 4xaccels during, then b-skips on track, and 2 hard strides into 2x2 @ HM then 2x1 @ HM all with 400 rec. (11:15, 11:17, 5:37, 5:37). 3 CD. First HM paced workout to prep for the Philly Distance Run (9/21)--went well. 13 Total

9/4: am-7.33 easy finished at weight room, did exercises/ pm-4 easy

9/5: am-10 easy (5 out then back) on rail trail/ pm-4 easy

9/6: am-4.75 WU to hill form and 8x:08 hill sprints. CD to weight room--exercises. 6.75 total.

9/7: am-5 WU into 14 miles at MP by going 3.5 out then back 2x on rail trail (1:24:16-6:01 avg). 1 CD. 20 total in 2:09:25 6:27 avg.

Congrats on fatherhood Dave!

David Cohen NYC 11/2 Goal: 2:35

9/1: am-4 easy/ pm-7 easy

9/2: am-6 WU to hill, form(a's, b's, heel over knees, karioke, lateral quick feet, and high knees) and 8x:08 hill sprints. CD to weight room and did exercises (core, pull-ups, dips, and push-ups to fatigue)

9/3: am-3 WU with 4xaccels during, then b-skips on track, and 2 hard strides into 2x2 @ HM then 2x1 @ HM all with 400 rec. (11:15, 11:17, 5:37, 5:37). 3 CD. First HM paced workout to prep for the Philly Distance Run (9/21)--went well. 13 Total

9/4: am-7.33 easy finished at weight room, did exercises/ pm-4 easy

9/5: am-10 easy (5 out then back) on rail trail/ pm-4 easy

9/6: am-4.75 WU to hill form and 8x:08 hill sprints. CD to weight room--exercises. 6.75 total.

9/7: am-5 WU into 14 miles at MP by going 3.5 out then back 2x on rail trail (1:24:16-6:01 avg). 1 CD. 20 total in 2:09:25 6:27 avg.

84 Total

CIM 2:25

Monday - 12 Easy

Tuesday - 2 wu, 1 strides, 400/800 Continuous workout (70/3:03), 2 cd

Wednesday - 10 Easy

Thursday - 2 wu, 5 Fartlek 1 on 1s, 3 cd

Friday - 8 Easy

Saturday - 6 Easy

Sunday - 2 wu, strides, 10M race 53:39 1st, 2 cd

Total of 70 miles. Brought the mileage down a bit for the race this week. I wanted to run about 53 minutes but told myself I would be happy with anything under 54. I usually get a couple of 10 milers in per year and I haven't run that fast since 2003, so I will take it. Ran it alone from start to finish, so I would probably be a bit closer to 53 with some help.

goal: 2:55

nagging things messing with me.

20 on monday. 8:00 pace for 1st 5 miles, worked down to 7:14 average over the last 5 miles. 7:33 avg for the whole run

Thursday - 4 mi road tempo (was supposed to be longer and faster but ended up at 637 avg)

Sunday - 15 crappy miles

60 for the week. Had planned on higher mileage by now but stuff keeps happening

San Antonio 2:45ish

Mon 10 easy

Tues AM 4 easy PM 16 X 200 @ 39/40, 200 rec @ about 51-53 (4 mile avg about 6:15) 7 miles total

Wed 7 easy

Thurs AM 4 easy PM 2 w/u, 5 @ 6:09, 6:07, 6:06, 5:57, 5:48, 2 cd

Fri 7 easy--felt like 90 years old

Sat 15 right at about 7:00 pace

Sun 9 easy

72 total