Marathon Training Thread -- Week Ending 1/16

Goal: Gold Coast Marathon 07/03 (24 weeks)

Goal time: 2:35

Conditions: Once again a mix of rain and humid 80degrees. Floods throughout Queensland are mainly 50 miles away so little impact here on the Gold Coast, I havn't run through anything over knee deep!

M 10(7:57)

T 16(7:59) / 5(8:33) w strides and drills

W 10(7:42) / 5(8:04)

T 15(8:26) / 5(7:22)

F 10(8:19) w random fartlec / 5(7:42)

S 8(7:13) w 5k steady (18:55)

S 20(7:14)

Total: 110

Still a long way from goal race so going through my first ever base. Will continue with some strides, fartlec and tempo over the next 6 weeks before moving into more marathon specific work.

Nole/cadilac: your training logs are motivating

rhrunner: Solid race. Well done!

Goal: Boston 2:44

Mon.—9mi.

Tues.—morn. 10mi./eve. 5mi.

Wed.—morn. 10mi./eve. 5mi.

Thurs.—10mi. with 9mi. tempo 58:20. (+1mi. dn).

Fri.—morn. 9mi./eve. 6mi.

Sat.—10mi.

Sun.—16mi. after dark.

Week: 90 miles with one a good longer tempo run. That's slow, but it’s a tough, hilly course at 7000ft.. So I’m pleased with the week. It feels as though I benefit from the doubles with a relatively slow morning run and quicker shorter run. The mild winter makes it much easier.

Cadillac: I'm amazed at your ability to run 20mi. multiple times throughout the week. Any advice on how to approach those?

marmite - Appreciate it. It's great seeing you be able to log some miles. If all goes well a couple weeks at +60 plus and you will start feeling fit again.

VF Runner - Sorry to hear that. You're definitely making the right call by taking time off. Play it smart. Good luck with that cross training.

SilkySlim - I have you down for a PR. Just go out there, have some fun and race hard! You're fit. The FSU UNF UF are all separate track meets this spring that I plan on jumping in unattached and getting dragged along to a ridiculously fast 5k. I don't care what place I get, this season is all about time. Need to lower my 5k PR before attempting the marathon again in the fall.

rhrunner - GREAT JOB!! I know it wasn't your goal, but sounds like you learned a lot and can run much fast in the future. Way to hang tough those last couple miles. From 20:10 5k to a 2:36:30 in 4.5 months?!? What? That's ridiculous... you must have had a running background before getting a little out of shape.

CTA - Nice week. Your training is steadily progressing. I hear you on slow and steady long runs. ughhhhh

cadillac - The ultimate compliment coming from you. Mr. 7000 miles. Thanks, and yea the more I run the easier mileage is. Not really looking forward to a down week this week.

Also, just like Hans E. I am amazed how you can throw down 20 miler after 20 miler after 20 miler. I did 20 yesterday and I'm not looking forward to 10 today. haha

Vancy Pants - Like I said to SilkySlim, just go out there to have fun and race like an animal. You are going to crush!

Another - Major props for all that treadmill running. I know it's tough for all you folks up north. I complain about the FL heat in the summer, but at least I can still run in it. Best of luck with the weather.

Feeling Great

64 total

up 7 from last week, going to maintain 60-65 for a couple of weeks - no w/o's yet, maybe next week

M easy 7 @ 8 & strides

T 11 mile progression

W 8 @ 7:45

Th 8 @ 7:40

F 6 tempo @ 7:20 & strides

Sa 15 easy @ 8:00

Su 6 @ 7:45

weather affecting paces

Wow, some really great training going on this week! The same cannot be said for me, but that's to be expected only one week post marathon.

rhrunner - Major congrats on the marathon! Sounds very similar to my experience last week...a ~3 minute positive split, slight crash at the end, but not enough to really cost significant time. Overall, great race...rest and recover properly, take the rest of this month VERY easy, even if you feel good. BTW, congrats on the age group victory! At a race that big...that's quite an accomplishment!

NoleRunner - Sick week man, slight aches and pains are perfectly normal (IMO) running at the level we do....just keep an eye on them to make sure they don't become anything more. Good Luck at Matanzas this weekend! My buddy, the one who ran 2:31 at Jax Marathon, is running that race...I'd say he'll be 15:30 at best, he doesn't have much speed right now. He may be someone for you to run with.

marmite - Good stuff, keep it up!

VFrunner - That sucks, but it's better for something like this to happen now while you're still mostly building mileage. Don't see this hindering your overall training at all.

blaznbison - For you, a 2:35 wouldn't need hardly any specific training. I'm sure you'll still have tons of residual fitness from Rocket City.

EightRunner - Glad to see someone here shooting for the Trials.

txRG - Off days just happen sometimes, no worries. With your injuries in the past, it may be good to take a day off every week to 10 days.

lymp noodle - Douchebag. Take that shit to any of the other threads.

Goal Race: Chicago???

Goal Time: 2:28???

Decent week for me right after Disney. I've got a few localized spots that have pain and swelling, but nothing serious. As far as overall fatigue and soreness....I have none, but I need to get rid of the pain in my achilles before ramping up again. I sent in my entry for the Gasaparilla 15k in 6 weeks, so that will be my next big race.

M: OFF

Tu: OFF

W: 4 easy (7:48)

Th: am - 6 easy (7:57) / pm - 3 easy (8:13)

F: 6 easy (7:50)

Sa: 8 easy (7:17)

Su: OFF

Weekly Total - 27 miles

YTD - 117 miles

Goal Race: Boston

Goal Time: 2:33

M- 13 (Glorious day for a run, but immediately afterward my right achilles was very sore -- same injury that plagued me before Chicago)

T- off

W- off

Th- 5 (hardly any pain in achilles)

F- 8

Sa- 10

Su- 1.5 + indoor soccer game

Tot- 37mi

Well, my right achilles spoiled another week of training. Nevertheless, it feels better now and I am happy that I was cautious and took 2 days off. I need to resume the preventative/strengthening exercises.

Goal Boston sub 2:30

M: 65 mins

Tu 13 miles steady (~6:00)

W: 90 mins + strides

Th:70 mins

F: 65 mins

S: 10M tempo (~5:40 - 5:45) (15 mn wm / 15 min cd)

Su: 70 mins

~ 82 miles

Did my long run today instead. Increasingly difficult to put in mileage. :(.

Here was my week:

M: 8.5 am

T: Off (knee hurt)

W: 5 am / 8.5 pm

Th: 4 am / 10 pm (8 miles at 6:00/mi pace or so, not sure)

F: 5 am / 8 pm

Sa: 10 am (w/ 8 short pickups)

Su: 19 pm (wanted to go longer but didn't feel great last couple miles)

Total: 78. Not a great mileage week due to the day off.

pablo wrote:

Goal Race: Chicago???

Goal Time: 2:28???

I'm debating doing Chicago as well. It'll be good if we both do it so we can share some ideas. Your bearded-bandanna comrade from Twin Cities also may jump in it.

Marathon: Austin 2/20/11

Goal: 2:33

M - 9mi - a.m. (73:23, snow)/9mi - p.m. (64:35)

T - 11mi - p.m. (81:13)

W - 2x3mi (17:48/16:44 on treadmill) 11 total (73:20)

Th- 11mi - p.m. (82:48)

F - 11mi - p.m. (77:00)

S - 8mi - a.m. (61:18)/10mi - p.m. (59:29 on treadmill)

Su- 16mi - a.m. (125:46)

Total - 96mi, not much/any quality

Another one probably for Chicago here, although I'm not going to decide anything until after Vermont City.

Hans E. - I'm not really sure there's anything specific I do that helps me with the 20 milers every day. It's just something I've been building up to for a few years without any loss of training from injury, etc. I guess I try to eat something after every run, usually a PBJ, potato chips, ice cream, or a generic brand of Oreo-like cookies. I don't ever stretch or ice, so sometimes I'll be pretty stiff when I stand up from lying or sitting, but that goes away once I start moving. A typical day of meals is whole grain oatmeal, sandwiches on whole wheat bread, and whole wheat spaghetti, in addition to snacks, so I think having a very high carbohydrate intake is the most significant thing here.

Race: Boston Marathon

Goal: 2:39:59

Mon- 4 on treadmill. Felt awful!

Tue- 14/ 9&5

Wed- 12

Thur- 12/ 6&6

Fri- 8

Sat- 10

Sun- 17/ 2 up, 2 down, Naples half in 1:17:30... Basically did this at the faster range of my goal mp (5:55-6:05). Went out too hard for the effort I wanted (5:38) settled into 5:48s, then slowed things down for 2 miles before finally finding a groove at mid 5:50s. Definitely ahead of where I was this far out from Chicago. I ran 1:20:20 at the Bronx half 2 months prior to chcago and doubled that in the marathon. With the same effort I now ran 3:00 faster 3 months out. I know that once I start workouts, I have a DRAMATIC increase in fitness, so think 2:37'ish may be a realistic goal as we get closer. Won't nail a concrete goal until after the NYC half in march. Think sub 1:14 is a solid goal there, possibly faster, bit we'll see.

Weekly total: 77. Wanted 80'ish but with traveling and the low Monday, didn't happen. Last 7 days have been 80, though, as I got in 7 today.

blaznbison24 wrote:

I'm debating doing Chicago as well. It'll be good if we both do it so we can share some ideas. Your bearded-bandanna comrade from Twin Cities also may jump in it.

Great! Like I said in my Twin Cities report, he was a great guy to pace with. We ran a little quick for miles 15-18, but nothing I couldn't handle.

Obviously I haven't made a decision yet, but it's definitely on my short list for the fall. I feel like that race will give me the best opportunity get in a group and let it roll. If it's the same as last year, we'll have till late August or early Sept to make a decision because we qualify for the "elite development" program. I'll make a decision within the next few months though.

Plus, the possibility of heat doesn't scare me, training through the summer in FL, anything will be cooler than that.

4TM - Great race in Naples! You've definitely made some strides in fitness over the last year or so. I certainly wouldn't put 2:37 past you, but you've still got a long way to go before you can start aiming for it...you're going the right direction though.

Pittsburgh May 15

3:35 goal time

Nothing to report this past week. I've been sick with a cough/cold and off work a few days. Can't get much sleep due to coughing spells, so resting up and letting everything heal. Planning to head back out on the roads this weekend.

I did pick up an antique Concept2 Model A rower off of Craigslist for $30. Does anyone do any stationary rowing for crosstraining?

Go Steelers!!

Thanks pablo! Was planning on the rest of the month easy already.

NoleRunner, thanks as well! I did have a running background, I ran my first marathon when I was 21 and went 2:32:08. Used to be putting in 100+ every week and I ran in college as well. 2010 was a rough year motivation wise and job schedule wise, I doubt I had 100 miles from January to August. My progession to this race was 20:10 5k in September, 36:24 10k in October, 27:54 5 miler in November and now this. I am ready to train hard for Boston and hopefully be back to where I can realistically give my PR a scare.

Big improvement over last week, not quite where I want to be but...

M - 9 easy

Tu - 10 (4 miles of 2 hard, 1 easy, averaged 5:51 pace for the 4 miles)

We - 10

Th - 10

Fr - 8

Sa - 13 (10 mile race, 55:34. Brutally cold).

Su - 4. Calves felt terrible. Thats what I get when I only put on racing shoes once every few months...

64 miles.

Yeah Pablo,

I'm very confident about being fit enough to run 2:37. I think had things gone slightly different in Chicago, I had a 2:38 in me... so I'm sure I can knock a minute off. The bigger questions are how I will handle the Boston course this year, will I stay healthy enough to get my training in, etc.

The Naples Half wasn't an all out race effort. I was running hard, but I wasn't racing. I have a ways to go, but its not as far as it seems. I wanted to start off at 6:00 pace and then drop down to 5:55s, and after starting at 5:38, thought "maybe I can PR". After a few more miles, realized I wasn't going to, and so shut it down for 2 miles (6:01 and 6:04) before finally getting into that mid 5:50s rhythm. I've never been this fit 3 months out from the marathon, so I'm feeling positive right now for sure!

Abu Seyame wrote:

Well, my right achilles spoiled another week of training. Nevertheless, it feels better now and I am happy that I was cautious and took 2 days off. I need to resume the preventative/strengthening exercises.

Sorry to hear about the achilles pain rearing its ugly head again. You were smart to immediately take 2 days off.

Question - what preventative/strengthening exercises do you do? Yesterday, I had my first pain-free run (only 4 miles) in 2 months and after reading your post I realized I probably should do something preventative as well.