Shortshorts - Nice half! I think you'll be pleasantly surprised how easy 6:00 pace will be come raceday...just don't get caught up in the atmosphere and kill yourself before mile 16. You sound like you've put the work in, trust the training.
Cutter - Damn man, impressive race! I'd be happy with the 15k you split en route in my upcoming 15k. I guess this means you'll do the 5k, and not the 15 at Miracle Miles? Sounds like sub 2:30 is in the bag...good luck in the next week.
Goal race: wineglass
Goal time: 3:20?
52 this week with a 15k race today and a tempo workout. Ran slower than I wanted. Still, the 5k splits were about what I did for an all out 5k at the end of june, when I got my iron diagnosis. Progress. I'll get my latest bloodwork this week.
It was pretty a pretty awesome Masters Champs 15k today. Inspiring to race with them. Less inspiring to have them all crush me! (Though I did beat the 90+ age group winner)
Good luck in all the tuneup races.
shortshorts wrote:
Navy - I agree with the advice to start off around 2:50 until 17-18 in. It would be much better if you ran an "easy" 2:50 with something left in the tank than if you bonk and run/walk home to 3+. For your past marathons, did you do a lot of longer 20+ mile runs? Just wondering because it looks like you hit the wall pretty hard. Maybe you need to try more GU/gatorade during the race? Idk, just throwing it out there.
In 95 I wasn't a very good runner. Still kind of new to it. I can't remember my weekly mileage, but it was probably only 40-45 mpw. But I did do several 20 milers. In 2006 I was a much better runner, and I did 3-4 20-21 milers in the 8 weeks leading up to the race.
Although I haven't done anything longer than 18 in the last 6 months, I feel like my conditioning is even better than 2006. I've had big PRs at every distance from 5K to 10 miles in the last 10 months or so. I'm also about 8-10 lbs lighter than in 2006. (I'm 5'9" and 145lbs).
I did take GUs in 2006. In fact, I remember feeling a little queasy after about the third one.
Bay State Marathon, Oct. 18
Goal: sub-2:30
loholloran, best of luck, back on your feet soon.
Pablo, hell of a week. Very solid. I started this week coming off a pretty huge workout last Sunday and it took a few days before I could get in some more quality again:
Mon: rec. on trails, 8 tot.
Tue: a.m. 9 p.m. 5, 14 tot.
Wed: a.m. 7.5 p.m. 5.5, 13 tot.
Thu: a.m. 15 (6:35 pace) p.m. rec. 5, 20 tot.
Fri: a.m. 9.5 w/ 16x100m strides, p.m. 4 1/2 rec., 14 tot.
Sat: a.m. 7 p.m. 4
Sun: Wapack Trail Race, New Ipswich, NH. 17.5 miles, est. 3700' total climb, 1st place, 2:24.10. Ended up being a tough race, climbing towards the end was brutal, plus I had to work hard after turnaround to drop a guy.
Week Total: 99 miles
Beat up from the trail race in terms of leg soreness and from a couple wipeouts. Otherwise doing okay; not a lot of quality this week but I think I'm still good for my goal...
Goal Race: Chicago
Goal Time: sub-2:40
Another bad week for me. After getting myself back up into the 90s last week, I figured to do the same this week. Then a hill workout on Tuesday absolutely destroyed my legs for the rest of the week. I'm still trying to recover. Instead of hitting near 100 I did another 65.
MON 5.5 easy
TUE PM: 9.3 easy, PM: 10.2 hills. 4 x 1 mile up Eastern Ave in Arlington. Really killed my legs
WED PM: 6.15 easy. Was supposed to be 14 but legs are destroyed
THU Off - business trip
FRI 19 miles easy. Was supposed to include 8 miles at MP but legs were still destroyed. a lot of stopping and massaging in the second half.
SAT 10 miles easy. Was supposed to be a 10/10 double but just couldn't run until evening.
SUN AM - 5 miles easy. Was supposed to be another 10/10 double but legs still destroyed.
Total: 65 miles. All in all a very depressing week
Goal Race: Chicago
Goal Time: sub-2:55
Age: 37
Second PR mileage week for me. Though pales in comparison to most of you. Decent LT run last Friday, with a good, easy 22+ on Sunday. Rest of runs were very easy, like most of my quality days they are on the easy side, with picking pace up maybe last mile:
M AM: 6.11 @ 8:27 AHR 119
M PM: 3.89 @ 8:33 AHR 121 (Treadmill)
T: 10 @ 8:09 AHR 127
W: 15.05 @ 7:53 AHR 136
R: 5.22 @ 8:32 AHR 124
F: 12.5 @ 7:18 AHR 149 (7 LT @ 6:26)
S: 8 @ 7:55 AHR 137
S; 22.33 @ 7:39 AHR 138
Tot: 83.1
MaxHR is 183-187...
Great week guys!
Cutter, I trained a guy to a 2:27 (Chicago 2006) who ran 1:06 for a 20k the labor day before. I think he was in 2:25 shape, too, so you're definitely in the range of a 2:30. This is also a guy with a 1500 background, so if you're more of a distance guy, you'll be set.
I had a good week overall, but on my Saturday workout my hip/hammy locked up and I wasn't able to complete it like I wanted to. More to come on that below:
Goal: NYC Marathon
Time: 2:40-2:45
Mon- Off. Work was really busy and couldn't motivate late night knowing I had to get up at 5:30 to go running.
Tue: 14 (AM: 5.5 @7:27 pace, PM: 8 @6:52 pace)
Wed: 10 (crushed a progression run. Started at about 6:40 pace and by the end was probably down around 5:10 pace for 1/2 mile)
Thur: 13 (AM: 8.5 @6:49 pace, pm: 4.5 @7:00 pace)
Fri: Easy 8.5 @7:10 pace
Sat: 12 (1.5 warmup. 4 miles in 24:00. Felt VERY easy. 3 miles in 17:06. 1st mile was an uphill 5:56, second and third miles were downhill 5:35s. Had to stop halfway through the 2nd mile and stretch hip and hammy. Not happy about that. Finished with a 1/2 mile in 2:35 before hip gave out again. Called it a day and jogged 2.5 back)
Sun: 19.5 in 2:14:30 (6:53 pace). New longest time on my feet. Last 6 miles were at about 6:40 pace and felt completely normal. This may have been closer to 20 and faster then 6:53... but can't tell because was on trails for about 10 of it.
Oh...
76 Miles for the week (in 6 days)
Including yesterday's 6, 83 in the last 7 days...
Baystate October 18th
Goal: Sub 2:31
Monday: 10 miles easy
Tuesday: 25 min warm up, 5 x 1000 in 3:09 to 3:11 with 90 sec rest, 1 x 1000 in 3:10 right into 3 laps at 5:44 pace, 1 lap rest, 3 x 1000 in 3:09-3:11 with 90 sec rest, 5 x 400 in 72-73 sec each with 200m in 90 sec rest.
Wednesday: 9 miles easy
Thursday: AM: 9 miles easy PM: 4 miles easy
Friday: 12 miles with 7 miles @ 5:46 pace overall. Started out around 5:50 pace and worked into about 5:40 pace.
Saturday: 18 miles
Sunday: 8 miles easy
83 miles Total.
Good week. Have been around 80 miles/week for the last 5 weeks with similar weekly structure. I have also done a few 20-22 mile runs with MP sections of 5-10 miles.
Little Papi wrote:
Baystate October 18th
Goal: Sub 2:31
Tuesday: 25 min warm up, 5 x 1000 in 3:09 to 3:11 with 90 sec rest, 1 x 1000 in 3:10 right into 3 laps at 5:44 pace, 1 lap rest, 3 x 1000 in 3:09-3:11 with 90 sec rest, 5 x 400 in 72-73 sec each with 200m in 90 sec rest.
That is a serious workout! Even if I set the 1K intervals at my 5K pace (3:22-3:25), I don't think I could manage that. This is why I'm deluding myself and should not run a marathon. Oh the dilemma!
This morning I did about 7.5 miles with 5 x 1k at 3:21, 3:24, 3:19, 3:22, 3:18. All on 2:30 active recovery (easy lap). The slower 1K efforts had 3 upwind legs vice 2.
damn, little papi, nice workout. You and me might have a race on. Are you doing Ollie or Lone Gull? And if so what are your goals?
No Ollies for me. I will be at Lone Gull. Looking to run a PR at Lone Gull. I would like to be under 32:30. Not sure how fast the course is though.
Nice run at the trail race! See you at Lone Gull if you are going to be there.
Back of the pack-er here
Harrisburg - Nov. 8
Mon off
Tues 8 mi.
Weds 6 mi.
Thurs 8 mi.
Fri off
Sat 16mi
Sun lift
Took Sunday off from running and had planned on a 5k Labor Day race but bad picnic food Sunday had me laid up until after noon the next day, so no racing. Not a great way to spend a holiday morning. Been feeling some post-run soreness/tingling in my right foot (sesamoid). Hopefully it will not get worse...
Hope everyone stays healthy.
Goal: 2:50-55
Race: Philly
My first entry, since this was the first of my 12 week training schedule. No specific workouts, mostly getting miles in - a couple of 11's and a 15.
Tuesday was 8 that started at 7:30 pace, 6:30 for most of the middle miles, and finished with a 6:00.
Total miles ended up at 55.
Rock n Roll San Antonio, Nov. 15
goal: 2:19
This will be my debut, but I think I can make a run at the 2012 trials standard.
Mon: AM: 7 mi easy. PM: 12 mi easy with 6x100m strides. 19 total
Tue: AM: 2 mi w/up, 2x6 mi tempo with 2 mi recovery (13:00) between. 5:45/mi into the wind on the way out, 5:20/mi on the way back with the wind. Got dehydrated and ran slower than I wanted. Discouraging workout. 3 mi c/d for 19 total.
Wed: AM: 17 mi at 6:24/mi. Felt much better than yesterday, last few miles around 5:30 pace without much trouble. PM: 5 mi easy, lifting. 22 total.
Th: AM: 13 mi easy, 6x100m strides
Fri: AM: 13 mi easy, 6x100m strides. Still tired so no workout today unlike usual. PM: 7 mi easy. 20 total.
Sat: AM: 25 mi long run. ~6:30 pace for first 15, then 5:30-5:40 pace for last 10. Still had energy at the end.
Sun: AM: 10 mi easy, 6x100 strides. PM: 5 easy
weekly total: 130 miles.
Nothing very fast this week. Still two months out, but I'm starting to think I should start doing more training at or below race pace. Long runs going great, but 5:18 pace doesn't feel comfortable enough yet. Open to advice.
NavyMaster wrote:
Was it the Hansons who claim to have runners do very well at marathon with long runs of only 16-18 miles? I need to check that out.[/quote]
Yes, that is one of their themes. But I don't think they would claim that this will work for everyone. Their argument is that lots of people do very well in the marathon without needing to do a long run. But your experience suggests that you are probably not one of those people.
At this point, you have essentially no time to experiment. So I would focus my strategy on trying to do something about the biggest problem you encountered in previous marathons -- the length of the race.
Impressive training everyone. I'm jealous lol.
Update on the leg- Pretty much asymptomatic day to day. Felt some mild disomfort playing in my softball league this evening but a huge huge improvement from last week before I started resting.
I'm getting an MRI on Friday. I'm expecting it to show a healing stress reaction somewhere, though based on how good I feel now I am hoping to be running again in the next 1-3 weeks dependent on what the doc says. I'll probably start cross training later this week or early next so hopefully the fitness loss won't be too bad. I'll re evaluate the goal race/pace once I'm back on my feet.
Goal <228
Mon easy 10 am 6 pm
tues 10 am 6 pm
weds wo, 3.5 wo 4x mile 1 min rec. 522-530, 4x 400 75-77, 4x 200. felt like garbage 3.5 down. 15 , pm 5 miles
thurs am 14 easy, pm 7 easy
fri 2 mile wu 2x 2.5 mile w/ less then 1 min rec. 530 pace 1st, same 2nd w/ 5:15 last mile 2 down 9 total , pm 6-7
sat 10 7 min pace
sun 12 640 pace (long run tomorrow)
Week 107 felt crappy
Monday long run went better: 26 miles first 14 630-645 pace, 10 mile tempo run first 5 at 525-535, struggled next 4 miles around 6 min pace then 24th mile was able to drop a 5:15. then 2 mi recovery slow for total 26 miles(2:48 total) a little confidence back
Debut marathon-November 8th
Goal Time-2:45
M-10
T-8 am 4 pm
W-W/O 3 mile w/u 3x1 mile (wanted to do 6 atleast, but felt terrible) 5:32,5:39&5:43+2 mile cool down.........7 miles PM
Th-10 at around 6:50 pace
F-5 miles easy
Sat- 2 mile warm up, 15k race (57:16) died after the first two miles at 10:40, 2 mile cool down........7 miles PM
Sun-8 am 2 pm
=75 miles
I want to work my way up to 100+ miles a week and then maybe come down the last 2 weeks for the marathon. I really dont know anything about it and open to any suggestions, such as what to eat the night before and maybe what to drink during. I am open to any suggestion about work outs as well.