Marathon Training Thread -- Week Ending 12/26

Pablo,

Yeah, the 10k was 6 weeks ago. It was a very crowded race though, and looking at past results, the half I am in will not have many guys under 75. I am going to do a long effort at goal pace in a couple weeks. That may be an indicator.

Some great training again, despite this being Christmas week. Well done all.

CTA - Thrilled that you're going to be doing London. It's a fantastic race.

Week 3 of return to training last week. 20M in 4 runs, 2 x 4M, 1 x 5M, 1 x 7M on Mon, Wed, Fri & Sun. Couple of bike sessions in the gym on Tue & Thu.

Pittsburgh May 2011

Looks like everyone is surviving the holiday insanity quite nicely. I am still resting, doing elliptical workouts every other day. Still having some mild pain at base of big toe and occassional kneecap discomfort. My plan is to take a few more days off from running and then getting back to it this weekend. Looking forward to re-joining the real training world!

Goal: Boston

M : 45 mins

Tu: 50 mins am + 10 strides / 40 ms pm

W : 2 x 3M at 5:10 pace.

Th: 60 mins am / 40 mins pm

F : 10M @ 5:40 + (15 min wm / 10 min cd)

Sa: 65 mins

Su: Off

68 miles

Didn't feel like getting out in the blizzard Sunday. So I took the lazy day options. Yesterday wasn't much fun either.

Jrunner2k wrote:

My work schedule doesn't allow double runs (overtime 3x a week) so I have been stacking "doubles" right after my usual run. Hopefully this pays off in terms of aerobic value, I know it can't hurt at least. One more week of unstructured training, then I will start focusing on workouts a bit more.

Huh, I'm confused. You've been stacking doubles right after your usual run? Does that mean you're running your "double" right after your main run? If so, wouldn't that really just be a single run with a slight break in between.

My typical time between doubles is around 10-11 hours (before and after work)...counting from when I finish the first run to starting the second run. But I have gone as short as 5 hours between runs. You absolutely CAN hurt yourself if you're doing your doubles too close together, IMO.

Liberty Park - Nice Wed and Fri workouts! 2x3mile @ 15:50 is pretty damn quick...what kind of rest did you have between the sets?

I think he's talking about running then biking immediately after. or vice versa.

At least I hope so.

NoleRunner26 wrote:

I think he's talking about running then biking immediately after. or vice versa.

Yeah, I thought of that not long after I posted. Then I looked more into the week he posted, and that's most likely what he was referring to. Damn LetsRun and their lack of editing features.

Question for the group...

Do you ever plan days off in your schedule?

Typically, I don't, I just take them as needed. But this week, I'm actually planning a day off tomorrow...not because I feel like I need one, but because I just realized it's been almost 2 months since I had one and I'm now trying to taper for a marathon.

I have always taken off days because I knew that was the only way I could recover enough. As I'm learning to run easier for most of my runs I don't feel they are as necessary. I think I was always look to take at least 1 day off every 2nd or third week though.

What's an off day?

Haha. No, I really don't plan off days unless I am coming up to a big races like you are. I remember being in a similar situation as you leading up to Chicago (~1.5 months w/ no off day) and forcing myself to take one.

Honestly tho, I don't know how helpful they are unless they are immediately after a big race.

Goal Race: Myrtle Beach Marathon

Goal Time: 2:50

M: 7 easy

T: 9.5 AT run (6:20) 3 recovery PM

W: 7 easy

R: 20 x 200/200 rest (total time 33)

F: 7 easy

S: 4 easy

Su: 16 steady at 6:42 pace

Total: 65 miles

Easy down week after the first 2 days. Started to feel some small pulls in my right achilles from being home and surrounded by hills instead of at school on the flat beach.

About off days I had an off day scheduled for Christmas with the option of going 4 or 5 easy. I think this was mostly because of time restraints instead of rest for the body but it would have been my first off day since October when I was sick.

pablo - I never plan off days. I take them every now and then due to something like a blizzard or those days where I just don't have time to or don't feel like running. After my one ultra I didn't exactly plan the off day I took, but had a strong suspicion I'd end up taking one, if that makes sense.

If you don't feel like you need one, I probably wouldn't take one. I doubt it will hurt though.

Lots of good training going on. I'll start posting my weeks after this week as this will be my first official training week. Last week was 49.1 and it was nice to see some return to normalcy of my pace vs. HR. Still not where I want to be in April, but to be honest I'm glad. I don't want to peak in mid-March.

Of course with the start of training and workouts we get hit by a blizzard. My "love" affair with the TM appears to be continuing. I'm hoping that maybe Thursday I'll be able to head outside. Tomorrow's 12 mile workout with intervals should be a blast.

I also need to actually to start considering my weight. 171.2 lbs on Sunday. I was 157-158 ish before New York. Not good. (I like to call my running "weight" training).

I might run a new 10 mile race on LI, that starts and finishes at the Blue Point Brewery. Only if its not a blizzard. Not expecting anything...

Still hoping that 2:47:xx or 2:4x:xx will be my time in Boston.

Goal Race: Boston

Goal Time: sub-2:33

M- 13 (easy = 7:15-8:00/mi on trails)

T- 12 (easy)

W- 11 (easy)

Th- 13.5 (easy)

F- 10 (6:20ish)

Sa- off (planned)

Su- 11 (easy -- snow, snow, snow)

Tot- 70.5/6d

Decent week here. Still back on the east coast loving the trail running. All my runs were at an easy pace except for Friday. I decided to do all singles becaues of the craziness of the holidays, so it has been nice to get my running out of the way in one shot in the morning. Planning to add doubles when I head back to Chicago next week.

Goal Race: National Marathon, D.C., 3/26/11

Goal Time: 3:15

Monday – 1.82 easy

Tuesday – 5.59 easy

Wednesday – 1.82 easy + 8 hrs skiing

Thursday – 1.95 easy

Friday – 11.02 easy

Saturday – 3.26 easy

Sunday – 3.24 easy

Total: 28.7 miles

Slow jogging this week as I’m trying to recover from some minor, nagging injuries. Also, tough to fit in mileage with travel, relatives, weather, etc. This week will be more of the same (hopefully with higher mileage).

Lots of good training going on. I'll start posting my weeks after this week as this will be my first official training week. Last week was 49.1 and it was nice to see some return to normalcy of my pace vs. HR. Still not where I want to be in April, but to be honest I'm glad. I don't want to peak in mid-March.

Of course with the start of training and workouts we get hit by a blizzard. My "love" affair with the TM appears to be continuing. I'm hoping that maybe Thursday I'll be able to head outside. Tomorrow's 12 mile workout with intervals should be a blast.

I also need to actually to start considering my weight. 171.2 lbs on Sunday. I was 157-158 ish before New York. Not good. (I like to call my running "weight" training).

I might run a new 10 mile race on LI, that starts and finishes at the Blue Point Brewery. Only if its not a blizzard. Not expecting anything...

Still hoping that 2:47:xx or 2:4x:xx will be my time in Boston.

pablo wrote:

Question for the group...

Do you ever plan days off in your schedule?

I don't ever plan days off. Like you said, I just take them if they're needed or if lack of time dictates it. I don't even take days off when tapering before big goal races. I have in the past but have found I actually feel better race day when I stay in the flow. Just reduce mileage and intensity.

For those who have noticed my lack of running/reporting:

I took about 3 weeks off with nearly no exercise whatsover once my achilles was hurt. Then, I joined a gym so I could use the elliptical to maintain SOME fitness. Did that for 10 days then started mixing in a tiny bit of treadmill with the elliptical. I have run 2 days this week without pain so I think I am getting back into it. I'll rejoin the thread again next week.

Pablo - my bib # for Disney is 26. I am definitely going to start. I don't know if I'll do the whole thing - play it by ear. I will stop immediately if the achilles flares back up but I can't go watch my wife and not do it. I figure I can try for 2:55 or 2:50 and if all goes well go for 2:4X. Anyway - what's your bib #? I'd like to at least meet you before you go get your PR!

I don't really plan days off either, but I usually know when I need one upon waking up on that particular day. Today coincidentally was one of those days. I've been somewhat tired for a week or so, but I was completely exhausted today and knew even jogging through it would hinder my recovery, so I took the day off.

mlbfan24 wrote:

I've been somewhat tired for a week or so, but I was completely exhausted today and knew even jogging through it would hinder my recovery, so I took the day off.

That's the last time I took a day off as well. It was on the weekend and had the alarm set for 6:00, I woke up....said "eff this" and went back to bed for another 3 hours. I guess I needed the sleep more than the miles. You just have to take those days as they come...because when they do, it probably means you really need it. I consider myself a very self-motivated person when it comes to running, but I know when I need a day off.

Thanks for all the comments everyone! I'm actually taking today off, it was very nice to sleep in before going to work. Getting more sleep turned out to be my deciding factor in the day off today. I'm at the later stages of a cold and a little extra sleep could help knock it out completely.

Road Racer - Yeah, that'd be cool to meet up at the start line. I'm bib # 47...and will probaby be wearing my white "Florida Track Club" singlet. Though depending on the weather, I'll probably have something over that until the gun. I don't take too much stock into extended forecasts until about 4-5 days out. We can work out details next week...or you can just shoot me an email, whatever you like.

Thanks Pablo. I took a 5 min jog between. It was somewhat similar to the 10k that I ran a few weeks ago and the workouts i did before that.