Marathon Training Thread - Week Ending 5/9

Goal Race: Philadelphia (11/21)

Goal Time: Sub-2:35

Mo: 0

Tu: 9 miles easy, including 4 x 2 min between mile-5k pace; 8 hill sprints

We: 10 miles easy

Th: 6 miles at 6:10ish pace

Fr: 0

Sa: 0

Su: 16 miles easy

Total: 41 miles

I might start to add heavier mileage next week

Pablo- Impressive workouts. Doesn't look like you lost much fitness since the marathon.

Goal: Chicago 10.10 (2:30-2:40)

M- off (scheduled)

T- am 8 (4mi tempo - 6:04,5:57, 5:49, 5:45 -- felt like crap the first 2mi, probably b/c it was early in the morning) pm 4.5

W- am 7 pm soccer game

Th- 7

F- 8 (strides)

Sa- 5

Su- 10.5 w/ fartlek 3 x (3min,2min,1min) with the reps around 5:30 --> 5:15 pace

Tot- 50mi/6d

Lacked a bit of motivation this week mainly because of poor planning. The two workouts went well though. The tempo on Tuesday didn't feel good but I was happy I stuck with it instead of bagging it after the first mile.

Marathon - Richmond Marathon - 11/13/2010

Goal - 2:59

Hello all -

Pablo, it looks like you're going to have a great summer of racing, keep up the training. As for me, I took 5 days off and ran Saturday and Sunday. Felt ok.

Monday - REST

Tuesday - REST

Wednesday - REST

Thursday - REST

Friday - REST

Saturday - A.M - 30:50 easy

Sunday - P.M - 41:13 easy

Have a good week everyone!

Race: Chicago

Goal: 2:35

Mon- 4

Tue- 5

Wed- 6

Thur- 7

Fri- 9

Sat- 8

Sun- 11

Total: 50

Felt awesome Thur -Sun, not only for my first week back, but just in general. Felt the best I've felt in months... if not years. A little sore, but other then that, have been feeling great. My weeks are going to look a lot like this going forward, just more mileage.

Race: Rocket City Marathon, December 11th

Goal: Sub 2:40

Mon: 9 miles easy

Tues: 4.5 miles easy

Wed: 7.5 miles easy

Thur: 6.5 progression (2 at 6:50, 2 at 6:35, 2.5 at 6:15)

Fri: Day Off

Sat: 6 miles medium (6:40s)

Sun: 12.5 easy with 8x100m strides halfway through the run

Week: 46 miles

I easily get bored with training and decided training somewhat seriously for a marathon could keep me motivated. I've never raced over 10k and I am coming back from a few weeks off because of some shin issues.

Before that, I had about 10 months of mainly easier running after taking off 2.5 years. My training plan is going to be Canova influenced, but I will increase the length of the introduction cycle because my gas tank has a long way to go. This should be an interesting journey and reading about all of your experiences should keep my motivated and somewhat held accountable.

M - OFF

T - 8 miles w/ 3 x 1 mile (5:10, 5:12, 5:09)

W - 9 miles

R - 7 miles

F - 6 miles

Sa - 16.5 miles; Indy Mini Marathon (5:32, 5:14, 5:19, 5:11, 5:24, 5:06, 5:19, 5:15, 5:08, 5:06, 4:59, 5:09, 5:04 - Total 1:08:18; 14th overall)

Su - OFF

Total: 46.5 miles

Ran the Indy Mini half marathon yesterday. When I got up and looked out the window, I saw all the trees bent over from the wind. Then I went outside and realized just how ridiculous the wind was. 20 mph sustained, 40+ mph gusts, stuff blowing everywhere. Basically the first half was into the wind and the second half was with the wind (more or less). The part on the Indy 500 track was really tough because it's so open. I tried to tuck in with other people, but it was hard at times because it was pretty strung out. It was incredibly difficult to get into a rhythm because there would be segments with lots of wind and then brief sections with no wind. It was like a fartlek. During the first 8 miles or so, I was kind of struggling. The pace was way slower than I wanted, and it was kind of discouraging. But I knew I was running pretty well just based on position. So I stuck with it, and around mile 9, I started to feel stronger. We started to get some tailwind at that point, so I went with it. I really started rolling at that point. The harder I went, the better I felt. I started passing some guys, and that gave me confidence. I ended up splitting a 15:39 last 5k, which kind of blew my mind (my 5k PR, set two weeks ago is 15:04). I finished really strong and ended up 14th overall in the race. While I really wanted to go under 1:08, I was very pleased with my effort in this race because of the conditions. There is absolutely no doubt in my mind that I put in a sub-1:08 effort in good conditions. Either way, it was a 41 second PR, and I ran with some very solid competition. I'm really happy with where things are. I'm going to take a brief break now and then get back at it. Gotta get ready for Chicago in October.

Goal race: Half-marathon (8/21), full marathon spring 2011

Goal time: 1:40, 3:30

M: Off

T: Off

W: Off

Th: 2 easy

F: 3 easy

Sa: Off

Su: 5 (8:40/mile)

Total: 10

I had my half marathon last weekend so I eased back in this past week. I'm going to get adjusted to running Tuesday through Sunday and build up my base. I'm thinking I'll get up to 55 mpw and 13+ mile long runs and then do Pete Pfitzinger's 55+ mpw 18 week plan even though I'm not doing a full this fall and my half will come too early for the taper. I just want to get through a cycle and see how it goes, then maybe I'll increase mileage and try the next one up. What do you think?

Goal Race: ? fall 2010

Goal Time: sub 2:40

M - 5 mi easy

T - 5 mi mod

W - 8 mi easy

T - 5 mi easy

F - 10.5 mi steady

S - 5.5 mi easy

S - 8 mi mod

Total - 47 mi

Still no workouts. Still in long, slow recovery phase. Maybe some fartlek or progression this week. Fridays was first run that felt normal. Will continue to slowly build mileage.

Goal Marathon-??

Goal Time- 2:35-2:45

Still undecided on a marathon. Thinking maybe Baystate at this point. I had been keen on Wineglass but the early Oct date worries me because it can still get pretty hot up there.

M- 3 easy

T- 7 with about 4 miles of 2 on/ 2off fartlek

W- 3 easy

TH- 3 easy, 3 on treadmill at 6:00 pace

F- AM: 3 easy/PM: 3 easy

S- 3 easy

S- 6 moderate

Total: 35

Damn mrb that is flying. Nice run!

Awesome run! Not a lot of people to tuck in behind when you are in the top 15 in a race. I'm guessing that's a good problem to have. I was out in that on a 6 mile run and kept looking around to see if there were tornadoes and where my cover would be if there were one.

Toronto?

3:1x

40 miles, two sets of striders and on 10 miler in 7 runs. Missed three runs this week due to feeling off. Trying to get all the runs in next week and hit 50 miles.

mrb - Great race! I heard about those brutal winds from others who ran the race. Considering you were that close to your goal time in those conditions is awesome. A sub-5 11th mile, tailwind or not, is really damn impressive.

greg - Looks like the "sauna marathon" didn't have too many lingering affects. You know, I almost signed up for Richmond as my fall marathon. It's closer to home, consistently good weather, and I've heard nothing but great things from those who ran the race.

3TM - 50 miles on your first week back...pretty good stuff. Good to see you're keeping the mileage easy for a while. No need to start workouts for Chicago until mid-July (or thereabouts).

blazinbison - Welcome. This thread has some magic, it is filled with like minded folks that can definitely offer good training advice and great motivation.

tane - I think it's a good idea to try out the Pfitz 18/55 plan before starting your marathon cycle. That way, you can tell how your body reacts to the workouts/mileage/etc. before diving in blindly for your marathon. If it feels comfortable, I'd bump it up prior to your spring marathon, if you're struggling, keep it at the 55 plan and, theoretically, you should handle it better in the spring. Maybe Another and/or CTA can better answer your question, they've done the Pfitz program, and I haven't.

lohalloran - I'll refer you to Another as well. I know he was considering Baystate, Mohawk-Hudson, or Wineglass as a fall marathon. I'm sure he's done some research on which one will present the best opportunity for a fast race with good weather.

mrb - Holy shit man, nice run!

mrb,

Awesome race man. Very solid. In those conditions, you're probably more like 1:07 low or under. I've noticed 2 things.

You don't get back what you lose on an uphill with a downhill.

You don't get back what you lose on a headwind with a tailwind.

The energy required to run into a wind is exponential to that your saving when its at your back. Well done man.

Pablo,

yeah, I'll probably hold off on anything other then strides until mid Jul. Even then, I'll probably just do a tempo run a week, and a few races (a 5k and a 5M) before starting the real work in August. Then 6 weeks of marathon specific work and a 3 week taper. BTW, included my e-mail address. If you can send those logs, that would be awesome.

Race: Chicago

Goal: <2:48

Mon 4 AM / 7 + strides PM

Tues 4 AM / 7 PM

Wed 4 AM / 7 + drills, strides PM

Thur 6

Fri 4 AM / 7 + strides PM

Sat 9

Sun 17

___

Total 76 miles

Yeah I followed the discussion the other week. Bay state seems to be the deepest in terms people between 2:30 and 3:00. Unfortunately Mohawk Hudson is out because I have a friend getting married that day. I'm actually already signed up for Chicago but not going to be able to do it. Wineglass looks cool but the prospect of running alone in lingering summer heat is scary.

Goal Race: Wineglass 10/3 & New York 11/7

Time: 2:48 @ Wineglass

3rd week after Boston. Still another down week, but actually did one workout.

M: Off

T: 5.23 @ 8:23 AHR 131

W: 7.27 @ 7:57 AHR 140

R: wup: 3.2k @ 8:16 AHR 133. Then 4x(2x(200mR + 200mJ) + 1x(400mR+400mJ)). (37.8, 40.7, 79.8), (39.8, 38.5, 79.4), (39.1, 39.3, 79.3), (38.8, 37.4, 36.8, 78.3) Total: 6.82k @ 7:36 AHR 155

F: 5.22 @ 8:18 AHR 131

S: 11.00 @ 7:44 AHR 144

S: 4 @ 8:26 AHR 118 (TM)

Tot: 38.9

tane - If you are just running a half this fall, try the 12-week plans I think. 18-weeks are just way too long. Especially for a beginner like yourself. Just try to increase your mileage to a decent level (40-45mpw). Then jump into the plan. For your first time through the plan, it might help to use a heart rate monitor also and use the prescribed ranges Pfitz gives you in his book.

lohalloran - I looked at WineGlass, Mohawk-Hudson and BayState. I think out of the three, they all have there advantages and disadvantages. However, I also have another monkey wrench in the equation. I'm running New York on 11/7 so I had to consider recovery time between the two races...

Out of all of the 3 courses, I think Wineglass is the fastest. Mohawk-Hudson the next and then last BayState. But they are all flat and fast. Weather wise, October is a crapshoot, but late October in Lowell MA can give you the crappy winter weather they had last year also. (That's one good thing about New York, it is seldom HOT in early November in NY and for some reason it is usually dry that time of year).

For Wineglass's start @ 830am. The weather has been for 3 hours...

Wineglass (10/3)

2009: 51.6F-62.5F (Clear)

2008: 46.5F-49.5F (Clouds/showers)

2007: 58.6F-72.0F (Mostly cloudy)

2006: 48.5F-57.0F (Clear/Showers)

2005: 54.0F-63.0F (Fog/Clear)

2004: 39.6F-52.0F (Partly Cloudy)

2003: 29.9F-46.5F (Partly Cloudy)

2002: 59.0F-59.6F (Rain)

Mohawk-Hudson (10/10)

2009: 54.5F-55.0F (Mostly Cloudy)

2008: 52.7F-62.5F (Clear)

2007: 57.1F-59.6F (Overcast)

2006: 52.1F-56.9F (Mostly Cloudy)

2005: 51.8F-54.5F (Overcast)

2004: 53.0F-55.9F (Overcast)

2003: 52.6F-60.8F (Overcast)

2002: 55.5F-60.0F (Mostly Cloudy)

BayState (10/17):

2009: 34.0F-46.0F (Clear)

2008: 46.9F-53.1F (Clear)

2007: 39.9F-52.0F (Clear)

2006: 41.0F-50.0F (Clear)

2005: 52.0F-54.0F (Mostly Cloudy)

2004: 45.0F-51.1F (Clear)

2003: 39.0F-52.0F (Clear)

2002: 45.0F-53.1F (Clear)

Chicago (10/10):

2009: 34.6F-46.1F (Partly Cloudy)

2008: 47.5F-62.5F (Clear)

2007: 48.0F-49.0F (Cloudy)

2006: 55.9F-58.0F (Cloudy)

2005: 51.6F-60.6F (Partly Cloudy)

2004: 48.5F-59.0F (Partly Cloudy)

2003: 57.8F-69.0F (Mostly Cloudy)

2002: 52.6F-62.5F (Clear)

The weather seems to have been most consistent for BayState actually on that date.

Thanks guys. I appreciate all the encouragement that you guys have provided throughout the buildup for this race. This thread is always so positive and full of great insight. I got a lot of inspiration reading about other people's buildups to Boston and their race recaps and everything. It's been a fun spring. I'm really looking forward to seeing where things go this summer as we all get geared up for our fall marathons. I know that I, for one, am extremely excited about the prospect of running Chicago again this fall (my second marathon). It's going to be a lot of fun following everyone's progress again.

Goal Race: Maine Marathon (10/3)

Goal Time: 2:25

Great race mrb, especially given the conditions. But even putting that aside, that's a great time.

My legs felt surprisingly awful mid-week due to the Sunday/Tuesday workouts. But hopefully the speed work will help with the shorter races coming up on my schedule. First test will be a 10k this Saturday.

M: 7.5 easy (7:10 pace)

Tu: 1.75 warmup; 2 x 2.2 mile progression tempo over hills (6:03, 1:07, 5:50 (1:32 rest); 5:36, 1:05, 5:22); 1.75 cooldown (~8 total)

W: Off

Th: 5 very slow (9 pace)

F: 7.5 easy (6:50 pace)

Sa: 1.5 warm-up, form drills, 2 sets of 8 x 200 (between 31 and 34, seriously wind aided); form drills

Su: 9 easy (6:30 pace)

Total: 42