Allen1959 wrote:
Outsiderunner, on the subject of tapering, I thought I would share my actual training log leading up to my masters' PR marathon. I was 43 years old at the time, and my performances and goals were very comparable to where you are now.
My marathon went EXACTLY as I had planned. My goal was to run comfortably under three hours (it had been 20 years since I had last accomplished that), so I planned to race at 6:45 per mile. The marathon went perfectly, with just a slight negative split.
Below are the six weeks from my peak mileage week to race day. I had averaged 42 mpw for the prior three months.
6 WEEKS TO GO (peak mileage week)
Su: 5 x 1000m @ 3:26 w/2 min recoveries
M: 5 miles @ 7:40/mi
T: 23 miles @ 8:29/mi
W: 8 miles slowly w/5th-7th @ 7:49, 7:10, 6:23
Th: 14 miles @ 7:02/mi (on marathon course)
F: 7 miles @ 8:34/mi
Sa: Off
TOTAL: 63 miles
5 WEEKS TO GO
Su: 5 x 600m @ 2:00 w/2 min recoveries
M: 5 miles @ 8:08/mi
T: 21 miles @ 7:21/mi
W: 4 miles slowly
Th: 14 miles @ 7:10/mi w/10th-12th @ 6:50, 6:45, 6:16
F: 2 miles slowly w/6x100y strides
Sa: Off
TOTAL: 50 miles
4 WEEKS TO GO
Su: 5K Race: 17:48
M: 17 miles @ 8:04/mi
T: 4 miles @ 7:48/mi
W: 4 miles @ 7:48/mi w/6x100y strides
Th: 7 miles easy on Half Marathon course
F: Off
Sa: Half Marathon Race: 1:22:47
TOTAL: 51 miles
3 WEEKS TO GO
Su: Off
M: 9 miles @ 8:30/mi
T: 5 miles @ 7:34/mi w/4th @ 6:35
W: 20 miles @ 7:48/mi
Th: 5 miles @ 9:16/mi
F: 2 miles @ 8:50/mi
Sa: 7 miles @ 7:50/mi w/10x100y strides
TOTAL: 48 miles
2 WEEKS TO GO
Su: Off
M: 3 miles w/1.8 mi @ 5:55/mi
T: 17 miles @ 8:23/mi
W: Off
Th: 9 miles @ 8:40/mi w/3x90sec @ 5K pace
F: 2 miles @ 8:45/mi w/90sec @ 5K pace
Sa: 5K Race: 17:32
TOTAL: 39 miles
MARATHON WEEK
Su: 5 miles @ 7:39/mi
M: 7 miles @ 8:04/mi
T: 4 miles @ 8:05
W: 4 miles @ 8:20/mi w/6x100y strides
Th: 4 miles @ 8:30/mi
F: 2 miles @ 8:45/mi
Sa: Marathon: 2:56:03
TOTAL: 26 miles (plus marathon)
For what it's worth! It was interesting for me to look back on that training. That was my 23rd marathon, I think, and the last one until this past fall ... more than 13 years later.
-Allen