Marathon Training Week Ended 11/15

My first real week of running since Chicago...

Boston 2010

Goal: PR

M: 8 easy

Tu: 13 easy

W: 10 easy

Th: 10 easy

Fr: 10 easy

Sa: OFF

Su: 13 easy

I have a Turkey Trot (5k) on Thanksgiving Day and a half marathon on 12/5 coming up. Those should be interesting...I'm not at all in shape.

Mere Mortal - How'd San Antonio go?

How are the Philly folks felling?

Week after XC ended.

S - 0

M - 12

T - 10

W - 11

T - 5

F - 7

S - 0

45

Next week will be totally different.

I heard San Antonio was hot and humid. Reports?

Pablo - I'm going to Orlando on the 3rd and 4th instead of the 4th and 5th so no OUC for me.

Yes. Yahoo weather actually said 100% humidity when I woke up this morning for whatever that is worth. Sweating profusely by mile 5, knew I couldn't hold my pace 9. Fell off at 17, last 5 miles were torture. Oh well, guess I'll hit reset.

MM - did you bag it or finish?

Is it ok for a limey to join in?

Berlin 2010

Sub-2:30

First week back post-injury.

Mon - 2M easy

Tue - 2M easy

Wed - Rest

Thu - 4M easy

Fri - 2M easy

Sat - 5M easy

Sun - 7M easy

Total: 22M

First week of running after 18 days out with an ankle/ligament/tendon injury. Was great to be out running again, but feel like I've lost a lot of fitness.

Hoping to get some guidance/tips/advice from the contributors to this thread.

Cutter, as always, solid mileage week.

Pablo... I'll see you in Boston!

Race: Boston

Time: 2:37:00-2:39:59 (will narrow it down as we get closer)

Last week was my last (2nd) week of no running after NY. I cheated a little and ran 3 miles on Saturday at about 6:50 pace and 4 miles yesterday pushing my 2.5 yo in the baby jogger and running with a female friend I coach who is racing Philly this weekend. Was probably going 7:30-8:00 pace yesterday. Legs felt heavy and a few little nagging issues, but nothing bad.

Planning on starting at 45 mpw this week and building 10mpw until I hit 100 (last week of Dec). Then I am going to race a 5 miler the 1st week of Jan and a half the 2nd week. No plans after that as far as races.

MM, Nice race. There are some heat/humidity effort calculators that you can fool around with to see whether you had a good effort for the heat and humidity. It doesn't really help the disappointment of having a bad weather day after months of training, but it might tell you whether your training was kosher. I noticed some idiots going on about Cox running a 106, but it seems like the weather was ridiculous. All of the times were off by a lot.

38 miles for me. I was going to start back seriously this week but got some kind of bug. Highlights of the week were a tempo workout (3xmi with 1 min. rests) and a tempo raced 5k. This was going to be a serious effort, but I still felt terrible so I got a solid workout in and it was good to get back in a racing atmosphere. Also had a nice 10 mile hilly trail run.

Mid 50s this week, maybe a tempo workout later in the week. 2 weeks until my spring schedule starts.

Oh,

Spring 2010 3:15

Jacksonville Dec. 20 ( A flat and fast Marathon)

Goal: Qualify for Boston (I guess that doesn't matter anymore), finish first marathon.

M: 2 Hr long run. Ran at a good pace on hills, really happy with this run.

T: 45 Min.

W: 2 * 400/800/1200 with 1:30 rest. I wanted to do a third set but I was still sore and fatigued from Monday my longest run so far. I still managed to run 2 sets at pretty good times so I'm not too upset about not doing a third.

T: Hr run. A little tired but I still wasn't dragging my feet.

F: 30 min. run.

S: 10k race. I ran 41:09 on a hilly course. I'm probably good for 39-39:30 on a course similar to what my marathon will be. I wasn't feeling great in the morning but I am reasonably happy. I think enough speed to run as fast as I would like for a thon. I have one more 10k before the race and I want to run under 40 even with hills.

S: Rest, watched Matt Ryan suck.

I have 5 more weeks before the marathon and I'm happy with where I am right now.

Engineer - I'll be at Jax. You'll have to post your name and bib so I can cheer you on. It's a great place to run fast if the weather is right.

I'll be pacing my girlfriend in the half.

2ndTimeMarathoner wrote:

Pablo... I'll see you in Boston!

Good Deal! My buddy and I decided to run it last Thursday, signed up that night. By Friday, registration had closed. I still haven't gotten confirmation of acceptance, but I think the only way I won't get in is if they don't accept my 2:34 from Chicago.

Cutter - That's a shame about OUC, but oh well...just one less person ahead of me :)

I'm sure our paths will cross in some other races down the road.

Cutter, I'll put up a thread about Jax maybe a week before asking if anyone's doing it. Then we/I can post name and bib. Your top post says you want to run a PR, well what's your PR?

An Engineer wrote:

Cutter, I'll put up a thread about Jax maybe a week before asking if anyone's doing it. Then we/I can post name and bib. Your top post says you want to run a PR, well what's your PR?

One marathon a year is enough. I ran 2:30 in Chicago last month so if I run Jax, I'll just pace someone which is what I did last year.

Goal Race: Boston 2010

Goal Time: 2:49:59

Week 2 of HADD basebuilding (and I'm still slow as molasses).

M: 7.91 @ 7:35 AHR 149

T: 7.26 @ 8:16 AHR 139

W: 9.1 @ 8:14 AHR 140

R: 9.68 @ 7:45 AHR 151

F: 5.46 @ 8:14 AHR 132 (TM)

S: 7.11 @ 8:25 AHR 133 (TM)

S: 7.26 @ 8:15 AHR 140

Tot: 53.8

Wussed out on a "long" run last week. I'm still about 30-35 seconds/mile slower than pre-Chicago. I know its 23 weeks away but I would like to see some signs of being able to run 6:29-6:30 pace for 26.2 miles.... Its like I'm waiting for a switch to flip.

pablo - nothing like cutting it close for Boston. I believe if you submitted a registration online and have a registration number you're in. You should have a really low number for the race with a 2:34.

Goal: White Rock, 2:55

M: 7.5 easy

Tu: 9.0 total (7.0 tempo @ 6:30; 2.0 aborted tempo @ 6:30)

W: 8.5 easy

Th: 12.5 medium-long @ 6:45

Fr: 8.5 easy

Sa: 9.5 total (3 x 2.6 @ 6:40, 1.7 wu/cd/rec)

Su: Off

Total: 55.5, all at altitude

Bad week. I think the attempt to tack on another four week training cycle after the Chicago ramp-up is starting to catch up to me. Oh well, just a couple more weeks. Anyway, it was cold and dark in the mornings and I didn't feel like running -- that's why I gave up at my first attempt at a tempo on Tuesday. We got about a foot of snow on Saturday night, so a Sunday morning long run was impossible. I probably could have gone up to the plowed park in the afternoon, but didn't really feel like doing 20+ over a 2.3 loop. Then it was 8 degrees and windy this morning, so I bagged again. I'll do 8-9 easy this afternoon/early evening when it's a bit warmer and melted.

Another, have you done hadd before, and how long until that 'switch' flips and you see results? Have you had success with it before?

Race: London 2010

Goal: sub-2:40

Monday: 6 miles easy

Tuesday: 7 miles easy

Wednesday: 8 mile tempo at ~5:55 pace, 13 miles total

Thursday: 6 miles easy

Friday: 6 x 800m at 5:25 pace, 400 jog rest, 10 miles total

Saturday: 7 miles easy

Sunday: 16 mile progressive, ending at 6:00 pace

Week: 65 miles

I've done it twice before in the period between Chicago '08 and Houston '09 and from June 1st, 09 to July 19th, '09 this year (before my 12-week Pfitz for Chicago). I have found it is a good way to get base mileage up for a good marathon specific training program. The pace of the runs vary every day, but they are not fast enough where after the faster pace runs you are dead the next day.

Usually I start to see some improvements 2-3 weeks in. However, I think my body must still be recovering from Chicago.

I went from basically a 3:15 to 3:01 from Chicago 08 to Houston 09. Then 3:01-2:58 on Boston using Pfitz 12-week, then 2:58-2:55 in Chicago. Its just frustrating I'm not hitting the paces in my runs pre-Chicago. Before Chicago, pace would be my limiter in my runs, now my HR is becoming my limiter. Just have to get that aerobic engine back.