Marathon Training Thread - Week Ending 1/23

Goal: London in 2:56:xx

M: 3 recovery / 6.5 easy

T: 10 inc 6x1M with 75 secs rest in average 6:29 (6:37, 6:34, 6:31, 6:28, 6:25, 6:17)

W: 3 recovery / 9 @ 8:01 progression ending with 7:35, 6:57, 6:37. Felt great.

R: 7 @ 8:13 tired legs

F: 8.5 @ 8:11 very hilly

S: 4 @ 8:25

S: 20 @ 8:05 steady easy

Week total = 71

YTD = 204

Decent week for me. Mile repeats felt easy, i really like starting out slow and then working my way faster with each successive repeat. 20 miler on Sunday felt very easy. I kept the pace constant intentionally. I am going to rotate through 3 types of Sunday long runs: marathon pace, Daniels' Tempo-Easy-Tempo, and steady-easy. I don't think i will do anything longer than 20 milers as i think that more than 2h30mins is just too damn long and takes alot out of me.

Another: Your training has been going very well lately. I was impressed with that 24 miler you did last week. You also seem to be rotating through those Aerobic Power workouts - so i guess this week you are doing 2x5M? Will you then go back to the beginning with a 10x800m, 6x1M?I noticed that you have been running these workouts much faster than you did last cycle so you seem to be converging to a 2:48 fitness level, very nice!

Troll under the bridge wrote:

You had an awesome Disney Race!

Your time at Disney translates to your Chicago predicted time.

Disney has a lot of tight turns through the theme parks where you have to slow down.Disney has a bad habit of watering down(cleaning) the course surface thru the first 5 miles in Epcot.In Chicago you won't be running in the dark for the first hour.The Chicago course is flat and fast.This is road racing with long straight streets and the massive crowds will cheer you on.Just get away from the start clean because Chicago has become a cattle drive.My PR was on that course in 2:41:07........Congrats on Disney! AWESOME!

Good Luck at Buck Showalter Field and see you at Gasparilla!

Wow some one on this board ACTUALLY RUNS!!!

Shocker!

Uhhh, thanks. The turns in the theme parks didn't really bother me until the last 3 miles going on the boardwalk and through MGM and Epcot, that's when it really slowed me down. I ran Chicago in 2009 from the A corral and crowding wasn't an issue at all. This year will be even better because I qualify for the elite development corral. I'm assuming you're an Orlando runner knowing where the Pines race is, nice to see another local here.

BTW, there's like 20 people that regularly post to this thread....and they all run, who'd a thunk it?

Abu - Great week, especially done on all singles...those 12 weeks are going to be here before you know it.

Another - Go back to this thread from July and August...I seem to remember you saying you'll take the winter weather over the summer any day of the week :) Though I will admit, you guys in the Northeast are getting destroyed this winter.

niarun - I only notice back tightness when I'm running a hard workout, and I arch/flex my back when the effort level gets high. Maybe you change your stride on the TM?

Hans E. - I've found that I definitely run better quality runs in the afternoon. BUT, the motivation to wait until the afternoon is usually about half of the motivation for my morning runs, so if I wait till after work...many times I simply won't do it. I'll always sacrifice a little quality if it's the difference between doing the run and not doing it.

stamford - Wow, you're right...a 10:30 2 mile in no way correlates to a 4:10 1500me. Great job! Keep that arch in check, I've had major problems with both feet before...and it usually stems from something as simple as a tight arch, calf, hamstring, etc. Stretch those calves and hammys religiously.

Silky - GREAT RACE! You definitely had more in the tank, and by the end of the year could easily be 1:11 or faster. When I ran 1:09 a month and a half ago, my last mile was 5:15.

Lawyer - Great week, do you have any tune up races between now and the marathon to get a better gauge of fitness?

NoleRunner - My buddy ended up fading hard the last mile and ran like 16:00...that was his first 5k in over a year. I'm thinking of doing a 10,000me at the UCF Invite on 3/25...they have a 5,000 the next day. Usually there's a solid group of guys running around 15flat, you should think about coming down for it.

blaznbison - Great 5k! Don't underestimate the amount of time lots of turns take away when you're running 5k pace. Last year, after TCM, I ran a 5k in 16:02 on a course that had two-180 turnabouts and lots of turns...3 weeks later I ran a 15:17 on a fast course.

mlbfan - That's a sign of a smart runner...to be able to cut a workout when you know it will do more harm than good. As competitive as runners can be, it's never easy to pull the plug on a workout, but sometimes you just need to. No worries, it's the trials and tribulations of the 100+ mile weeks.

CTA - Great set of miles, getting faster every mile, that's my goal for pretty much every workout I run.

CTA - Most of these workouts are on a TM, so I don't think they are a true measure of fitness. I think I'd be slower on the roads. Yes this week will be 2 x 5mile. Most likely on the TM again. And yes I will go through the cycle again in 3 weeks.

pablo - I'm not really complaining about training in the winter. I've actually come to accept the TM and I believe you can get better workouts running indoors that trying to run outside in the crap that has been our winter.

Also, I do believe I would prefer to run outside if we'd have a normal/average winter up here (for Long Island). -2F is not normal for Long Island. Ever. The average temperatures for this time of year are supposed to be 38F/22F. 22F would feel like a heatwave. It has only been average or above average 2 days this year. And that was Jan 1st and 2nd. And those runs outside were awesome....

And when it gets warm it is usually accompanied by snow/sleet and rain. I'd rather run inside on the TM than outside in that.

So right now, I still think July and August are the worst. Winter sucks, but I can get good runs on the TM since my basement is still rather cool and I can open a window to cool down. In the summer, there is nowhere to run and get cool.

Mid-March until early June and September through November are the prime running months up here in the Northeast.

My main concern about the TM running is how it will translate to outside.

Wow guys... you all are fast. I think I would have a hard time running faster then 16:15 right now, but am still very confident in my sub 1:14 and sub 2:40 goals. In fact, I think I can get closer to 2:37:00 and 1:13:00! I think it has to do with young legs and being closer to your college fitness then me. But maybe I'm underestimating my 5k fitness... who knows.

Goals: 1:13:00-1:13:59 half, 2:37:00-2:39:59 full

Races: NYC Half, Boston Marathon

Mon: 7.5- felt ok after the 1/2 marathon "race"

Tue: 6- wanted 15 (6&9) but never got out for the second run

Wed: 15.5- AM: 7.5, PM: 8

Thur: 15- AM: 9, PM: 6

Fri: 15.2- AM: 9, PM: 6.2 (Started off at 7:30 pace for 2 miles on the treadmill before going to 6:45 for a mile and then worked down such that the last 2 miles were 6:00 pace down to 5:00 pace. Last 2 miles were maybe 11:00 or so?)

Sat- 10

Sun- 20.3 (2:20:05)

Weekly Total: 90 miles, Yearly Total: 259 miles

Very solid week of training. Mostly easy mileage with the exception of a short progression Friday afternoon. 3 more weeks of mileage (hopefully 100+) before starting formal workouts. Will run hard when I feel like it, and may start doing strides as I have time, but that's it. May also jump into a 4Miler and maybe an indoor race at the Armory in early Feb as some pre-cursor workouts. Don't have any goal times for those races. Have run every day so far this year (last day off was Dec 26th) with the last 4 weeks being 71, 70, 77, 90. Feel like I'm starting to get fit. Forgot how boring running 20 miles is, though.

Goal Race: Boston

Goal Time: 2:30

M: 4 recovery from Arizona Marathon

T: 4 recovery from Arizona Marathon

W: 4 easy

T: 4 easy

F: 6 easy

S: 6 easy

S: 7 easy

Total: 35 miles

YTD: 223 miles

Legs were a little sore on Monday and Tuesday from the race last week but after that my legs felt phenomenal. Just going to build easy mileage through mid February and then start back into workouts again.

Nice racing and training this weeks guys!

Thanks everybody. Props to Nole and Blazn on their nice early season 5ks. Awesome seeing all the mileage folks are putting in. Can't wait to see the payoffs this spring.

The more I think about it, the more I love the half-marathon distance. Not as frantic as a 5k, but still heavily endurance based like the marathon. I am already rerouting my spring schedule to include another half and 15k as key races building to a June marathon.

Hey fellas, been off the internet for a few weeks, but I have been putting the work in-

NoleRunner: solid 5k! Love the attitude you are taking in races, more of us can use that mentality!

Goal Race: PD-FD 5mile 3/26, Chicago PD Memorial 5k 4/30

Last 2 weeks:

64mpw+"24"spinning. Good week! Felt flat by sunday.

Sun 1/23: 15mi, 1:47:48,7:09/mi. 20deg out, windy, Felt flat

Sat 1/22 AM: 8mi. 730's.

PM: bike35' 124bpm

Fri 1/21 AM: 59' - 9mi, 6mi loop steady from Columbus Circle: 639,637,610,630,613, 550.

PM: 30',127bpm bike

Th 1/20: AM:58:00. 8miWindy out. 730-740way out, 655-710back.

pm: 30' 119bpm spin bike.

Wed 1/19: am:59:00 ,9mi. 154bpm. easy to and back, 6mile loop steady- 620-614-558-622-606-603. not moving as fast as I wanted due to the early start (6am) 5hr sleep.

pm:30'spin bike 121bpm,+ core.

Tues 1/18 am: 60'spin. 144bpm Good hard workout-rainy and cold out today, so I took my day off from running.

Monday 1/17 AM: 11.1mi,1:18,135bpm. +strides.

pm: 32',4.4mi (7:17/mi) lift after (dead,squat,push,pull.)

Sun 1/16 (72mi/wk + "12" xt)

11am: 1:40:10,14.7mi,

25up, 8x1mi tempo with 3:00jog. 600,543,546,540,546,540,556(hilly),541. didn't feel like a normal long run, so I made it a long tempo-ish/half marathon effort workout.

pm: 4.2mi,treadmill, 30:00.

Sat 1/15/11

10am: 57:40, 8.35mi, 144bpm

Friday 1/14/11

630am: 58:00, 8.75mi.

6mi CP tempo from Columbus Circle: 620/616/553/635/549/550. Good running for 6am! + deadlifts,overhead press.

5pm: spin bike 35',127bpm.

Thurs 1/13/11

11am: 60' spin, 30at 120bpm,25 at 145-150bpm.

530pm: 10'jog + strides, 200meter in 28, 40' cooldown (Millrose "Trials") (Running a 4x1lap relay at the millrose games for charity vs the fire dept)

Wed 1/12/11

4pm: slow 70', 9mi. +lift. 2hrs sleep last night (late work)

Tues 1/11/11

900am: 8mi 62' run, ok pace, 7:30 down to 640s+ 6strides.

Mon 1/10/11

1:40:00 run, 14miles, 6:57pace, progression from 730s down to 630s second half.

Goal: Boston ~2:25

M : 140 mins

T : 60 mins

W : 12 M fartlek

TH: 80 mins

F : 70 mins

Sa: 50 mins

Su: 50 mins

~ 80 miles

Good news was I ran up the Philly Art Muesum ala Rocky this weekend. Bad news was the snow on friday stopped me from doing a tempo run and then I got ripped at my bachelor party on the weekend so the tempo wasn't happening then eiher.

Yo dude... sorry I couldn't make it to the party! I hope you had an awesome one dude. Nice week anyway.

Goal Race: Eugene Marathon 5/1

Goal Time: 3:35-3:40 (first marathon)

Monday: 3 miles easy @8:39 + weights

Tuesday: 6 miles marathon pace @8:15

Wednesday: 3 miles easy @8:30 + weights

Thursday: 6 miles..was supposed to be a 4xhill in there, but the hill was too muddy, so I found a smaller hill and did 8x

Friday: off

Saturday: 5 miles easy @8:45

Sunday: 13 miles long run @8:43

Monday: 10 miles. Stiff and sore legs. (10)

Tuesday: 4x2k (6:38,6:36,6:38,6:31) mile steady warm down, ran to track and back (12)

Wednesday: 10 miles on canal towpath. Late in the evening. Felt good. (10)

Thursday: Track: 4x800,4x600 (2:28/27/28/18/1:46/46/46/46) with 200m recoveries, ran there and back (11)

Friday: am 4 miles in 30 mins (4) pm 10 miles on the winter route - easy out, hard back (10)

Saturday: 2 mile tempo (10:44), 8x400 hill reps (80,82,78,79,78,78,77,76), 1 mile (5:20), jogged home (12)

Sunday: Sutton Park via Spaghetti Junction 21 miles plus looping (22)

Week total: 91 miles

2011 total: 271 miles

Highest weekly mileage yet and feeling good for it.

Goals: 2:26:45

P.R. 5k 15:04, 8k 25:04

Mon- 2mile warmup, 1,2,3,1,2,3 min fartlek with same recovery, 5:56, 5:33, 5:31, 5:30, 5:29, 5:27, very controlled, 2mile cooldown (9miles)

Tues- 9miles easy

Wed- 6miles easy

Thur- 2mile warmup, 5mile tempo 27:29 (on treadmill 1.5 incline), 2mile cooldown

Fri- 9miles easy

Sat- 11miles easy

Sun-5miles easy, strides

Total-58miles

This is my 3rd week back from taking 43 days off for an injury. I will be running a marathon at the end of May, hopefully I can really get rolling again before then. Both workouts this week were very controlled. I felt very smooth.

nice nice, ya im not training for a marathon.

Age: 43

Goal: Austin 3M Half 1/30/11 sub 1:19

Boston Marathon 2:45-2:47

Monday: off

Tuesday: a.m 4.5 miles at 7:00 pace. PM: 2 miles easy, then 6:19, 5:59, mile easy, mile in 6:00, mile easy. 11.5 total

Wednesday: 7 easy on treadmill 6:57 pace ave.

Thursday: 7 easy. average 7:30 pace

Friday: 1.5 mile warm up. 4 mile tempo on treadmill 6:07, 6:03, 6:00, 5:56. 2 minute recovery and another mile in 5:46 (2:56/2:50). no warm down due to blister. 7 total

Saturday: 6 miles easy. 7:40 pace.

Sunday: 10 miles first 5 in 34:22, last 5 in 32:10. Felt fantastic the last 4 miles. Was holding back and still running sub 6:15 pace the last 3 miles.

_____________________

Total for week 48.5 miles.

Feeling really fit. Weather looks good for Austin. May revise my goal to sub 1:18.