My mother-in-law lives in Corning and we make frequent trips there. If it wasn't so close to Chicago, I would run the last half with you. But a week out, I don't think that would be a good idea.
I would do 5 or 6 with you, though. Maybe jump in from 18-24 or something?
Goal Race: Berlin Sept 2010
Goal time: 2:57
Mon - 6 @ 8:19 recovery with 6x100 strides (HR=74%)
Tues- AM 4 @ 9:05 recovery(HR=72%);
Tues -PM 9 with 5x1600 [6:30,6:28,6:26,6:27,6:21]+1:15 rest
Wed - AM 4.5 @ 8:55 recovery (HR=71%)
Wed - PM 8 @ 8:30 (HR=70%)
Thurs- AM 5 recovery (HR=68%)
Thurs - PM 8 @ 8 (HR=74%)
Fri - 7 incl 16x300 (60-61 seconds) with 2 mins rest
Sat - 5 @ 8:47
Sun - 15.5 @ 7:50 average (progressing from 8:20-7:45-7:25 with last half mile at LT, kept this run intentionally light - i didn't pick up the pace until halfway) (HR=76%)
Total - 72 for the week with 3 doubles
This is a pretty solid week for me. The 5 x 1600 was fun and didn't feel hard. I have never done this before and i enjoyed it. It was on the road. The 16x300 was a bit harder than it felt last time but perhaps it was cumulative fatigue. I've now done around 23 consecutive days of running - i should probably back off even though i don't feel tired. I was worried that PF was coming back on the same spot that i once had it but it is gone today. I should take a forced down week - should i take off the mileage uniformly or drop the recovery runs or the quality workouts? I start my 18 week Pfitz in two weeks. Should i take this week to be down or next week?
Another - are your 200s and 400s from a running start or from rest? Those are pretty good times.
tane - if you are doing a HM then Pfitz will definitely kick you into shape. Those mid-week medium runs are key!!!! But i would keep the Sunday long runs below 20. I agree with Another that 12 weeks is enough for a HM. But for a full marathon i would stick with the 18 weeks. I think that if you are inexperienced then you would need as much of the endurance phase as possible.
I am following Daniels 5k-15k training for 5-6 weeks. Only the first one is a standing start. The rest is basically interval into recovery into interval... The recovery intervals (equal distance) were run at about 9:42-9:58/mile pace. 8k worth of running. Running @ this pace definitely makes me appreciate how good our faster runners on here are. My 400s are run at mrb's half marathon pace, I could "maybe" run a mile at that pace. Maybe if my life depended on it I'd make it 2000m...
The paces are determined from Daniels' VDOT chart and a VDOT of 56ish...
Goal Race: Houston 2011
Goal Time: 2:45
I'll chime back in after three weeks of laziness after Boston. I'm not real sure what my race plans are for the future as we are eight weeks away from our first kid, so I have no idea what my free time will look like. I do have a very understanding wife who has already made it clear that she has no problem with me continuing to train. I would like to get some 5Ks and 10Ks in for the next few months and then plan on doing Houston again in January.
M: off
T: 7 medium
W: off
Th: 5.66 easy
F: off
Sa: 5K race (16:59 - 5:25, 5:30, 5:31, :33) - 7 total
Su: 5.66 easy
Total - 25ish. That makes for about 54 miles in the last three weeks.
I was very surprised at my time Saturday...if you don't count my high school days many years ago, it's a PR by about 50 seconds. My previous PR was from late last year during Houston buildup. I didn't know what to expect but was amazed when I went through the first mile in 5:25...I would have guessed I was running closer to 5:40-5:45. It was definitely a nice surprise.
I'm planning on ramping the mileage back up to 50-60 range. For those of you doing the Daniels 5K-15K training, are you condensing the 18 week schedule or doing the whole thing?
mrb - NICE RACE! You would have killed 1:08 in better conditions.
Thanks for the advice pablo, Another, and CTA. I think you're right about doing the 12 week/55 mpw cycle before I try something harder. I'm not sure I'll be ready for it anytime too soon but hopefully I can get started before too long!
By the way I chose this plan over Daniels and others only because I haven't read any of there books yet, not because I think Pfitz's is better.
tane - I've had more marathon success with Pfitz over Daniels.
brett - I'm just picking 6 of the weeks off the schedule. That's enough for me. My body is too old to be doing 10 400's at mile pace, etc. This stuff usually shreds my legs.
Thanks for the info Another- that is a great help. I guess I'll have to do some more homework and just make a decision. I'll have to see when they usually close so that I don't wait too long.
3TM- If you end up being up there for the marathon then that would be awesome. I hope I'm feeling good enough to make you work to pace the last few miles but most likely you would be dragging me along haha.
Some cracking training again this week.
mrb - absolutely superb run at Indy mini mate. That's a brilliant time in any conditions and with the wind you had it's all the more amazing. Awesome.
brett_j - excellent 5k, nice one.
Goal Race: Berlin
Goal Time: sub-2:30
Mon: am - 6 easy / pm - 6 easy
Tue: am - 5 easy / pm - 12 (incl. 2 x 15 min @ ~6m/m)
Wed: am - 5 easy / pm - 6 easy
Thu: am - 5 easy / pm - 6 easy
Fri: rest
Sat: 5 easy
Sun: 14 (incl. Tewkesbury 1/2 marathon)
Total: 70
Cut-back week following 3 weeks of high mileage. The 1/2M on Sunday was extremely tough. Was out for dinner the night before the race with my other half. We were booked into somewhere with really great food, so it seemed daft not to have good wine (and plenty of it....) with the meal. Haven't tried racing with a hangover for quite a few years and within a few minutes of starting I remembered why ;-) Finished in 2nd place (1st V40) in 74:39, so all things considered it could've been worse. Splits as follows - 5:30, 5:48, 5:44, 5:41, 5:41, 5:45, 5:48, 6:02, 5:31, 5:29, 5:50, 5:34, 5:36.
Chicago 2:30
mrb- Smokin' half in some tough conditions. Extra tough-guy points for not letting up when you saw that conditions were going to be bad. Put your feet up and have a beer. You deserve it.
Just starting to feel a little spring in my legs, again. I don't plan on doing any real workouts unless I feel inspired next week. Holy F, pablo (15:38!! 3wks after Boston!). You are on different planet in terms of recovery! Another, I *think* I could handle 400s but I just don't want to. ;) (Am I just avoiding the truth?)
M: 6mi (6:40s)
T: 6mi (6:50s)
W: 8mi (6:40s)
Th: OFF
F: 8mi (6:40s)
S: 8mi (6:30s)
S: 14mi (6:45s)
50
Pablo - I only feel the usual sluggish and heavy legs feeling, some mild soreness in my right hamstring but nothing major.
Mrb - Great race, congratulations! I can see you running a low 2:20 in chicago.
marmite wrote:
We were booked into somewhere with really great food, so it seemed daft not to have good wine (and plenty of it....) with the meal. Haven't tried racing with a hangover for quite a few years and within a few minutes of starting I remembered why
This made me laugh, I've done my fair share of runs the night after a drinking session...never a race though. Pretty good race considering your mileage the last few weeks. Though it does look like you fell asleep a couple of the miles in there, understandable if you had a hangover!
brett - Great 5k! Thought you were running 5:45's, and you were actually running 5:25's...much better than the other way around. I wouldn't worry too much about training when the kid comes. Do what you can, when you can...don't force anything.
Spaceman - Good luck with the 10k this weekend!
Another - Nice week, especially the 2's and 4's.
CTA - Nice week as well. It's good to take a down week, even if you feel like you don't need it. Typically I do them every 4th week (if I don't need it any sooner), always including a day completely off. Watch the PF, it can show it's ugly side very quick and without warning. Stretch your calves and hammy's religiously.
Pittsburgh Joe - I don't know about being on another planet regarding recovery, 50 miles (in 6 days) 'aint no joke either. Plus, remember, it was a 3 mile...not a 5k. I really feel like I have to hold myself back from hammering every run, so runs like those are kinda like an "energy release" run.
For some reason, I posted under wrong name earlier in post. Not much to report anyway.
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. Friday was first run that felt normal. Will continue to slowly build mileage.
Brett - congrats on an awesome 5k! That propels you solidly to sub-2:45 as a goal! Btw, at first i thought that your closing 33 seconds was for 200m and i was in shock! But i now realize that it must be for 5k-3mi which is still around 5:00 pace -- wow. Great finish!
I'm on sabbatical teaching and doing research in Saratov, Russia, which is making training interesting. Haven't found gels yet and just discovered a store which has powerade. I do have access to good, old-fashioned bananas, though.
Goal: Sub 2:40 at September Marathon
M:9 miles
T:9 miles with strides (6x20 seconds)
W:9 miles
T:9 miles with strides (6x20 seconds)
F:15 miles
S:9 miles
S: Planned day off
Also, 2x20 minutes core/strength training (again, no gym equipment here, so I'm curling kitchen chairs and doing a lot of body weight exercises)>
Am training hard this week, will be traveling to do guest lectures next week and will probably just get in a few easy runs, then will begin Pfitzinger 70-85 plan in late May. Just getting base in right now...most runs around 7 minute pace.
kstoltz wrote:
no gym equipment here, so I'm curling kitchen chairs...
Nice...I'm only up to curling toasters, maybe next week I'll move up to chairs.
pablo wrote:
kstoltz wrote:no gym equipment here, so I'm curling kitchen chairs...
Nice...I'm only up to curling toasters, maybe next week I'll move up to chairs.
One summer during college, my brother and I were literally living on rice and beans (he had an unpaid internship and I was working two min wage jobs). I would lift with gallon jugs full of water. No joke.
After reading your post I can't help but think of Rocky IV. In my mind I see you lifting old wagons full of people and working out with an ox yoke. I really hope this is an accurate picture. If not, don't tell me.
Pittsburgh Joe wrote:
pablo wrote:Nice...I'm only up to curling toasters, maybe next week I'll move up to chairs.
One summer during college, my brother and I were literally living on rice and beans (he had an unpaid internship and I was working two min wage jobs). I would lift with gallon jugs full of water. No joke.
I had to do leg lifts for a while to strengthen my VMO (inner quad), so I put a couple textbooks in a plastic grocery bag and looped the handles around my ankle. Works pretty well, and you can probably get 30 pounds of books in a bag.
pablo, similar feeling on most of my runs. Despite still feeling a little beat up, I keep drifting toward 6:20 pace. I feel like I should be rolling 7min pace and I am just trying to put one foot in front of the other. But there I am again pushing just a little bit each mile.
Pittsburgh Joe wrote:
pablo, similar feeling on most of my runs. Despite still feeling a little beat up, I keep drifting toward 6:20 pace. I feel like I should be rolling 7min pace and I am just trying to put one foot in front of the other. But there I am again pushing just a little bit each mile.
I've noticed that, even doing high mileage, when I'm not doing consistent workouts (at least 2/week) my average daily pace picks up quite dramatically. Maybe this is why I usually race pretty well off pure base mileage. Perhaps I'll try that training next marathon...lots of miles at an honest pace.