Thanks for all of the comments and suggestions. I'll definitely be ramping up my mileage to the 45+ range for my 10 peak weeks leading up to my taper. I feel like this will be my first, legitimate BQ attempt as my past attempt was half-assed and ill-trained for.
Thanks again!
3:03 on 40 mpw? wrote:
How did you run a 3:03 on 40 mpw? Did you do mainly long runs and easy running?
Impressive!
Yes, exactly. I threw a lot of goal pace miles into my long runs and the rest of the week was easy 4-6 mile runs, occasionally with a couple of goal pace miles thrown in to break up the monotony.
With my long runs, I would run each distance for two weeks in a row, then take a week off. The first 14-miler, for example, would be entirely easy pace. The next 14-miler, I would start with an easy mile and then alternate between goal pace miles and easy miles.
The 3:03 could have been a sub-3 at the time, by the way. In the last few miles I blew up pretty hard and lost at least 5mins of time.
Go for it!
Thanks for the advice!
I ran 1:42 half on 26.7 mpw and only 1 11-miler, and am shooting for 3:25 for my first full, with Boston dreams in '21 or '22. I am giving myself time to get my times down. My PR for the half is 1:39 even, so am grateful to be under 1:40.
The 1:42 I'm proud of as well having nailed it with only 7 weeks of minimal mileage and still sub-8 pace. I know I'll be capable of more once I go to 55-60 mpw.
Ran 6 in 48 yesterday after a bad bacterial infection all week, but ran easy. I know I am getting in shape when I'm running at 8 min. pace and feeling strong at 45% effort (EZ run). This will set me up to do harder workouts at 6:50-7:20 later on.
the mileage seems too low. I would try to get that up. Not sure you need 2 days of speed work. I feel running more miles is more beneficent than speed work for someone with lower mileage like you. I ran 1:30 for a half in college off of 15-20 miles a week. Longest run I did was 10 miles (6:54 pace) 2 weeks out. If that felt good, which it did, I was gonna say screw it and tow the line even though my training was poor.
I don't think I could BQ off my half even if I was training like you. Give it your best shot this fall, and keep gradually increasing those miles. 2020 will be a better time to shoot for it if you can stay consistent and healthy. Off days are important too. I agree with whoever said that. Maybe 1 every 10-15 days or so. Best of luck!
Thanks man!
My lifetime PRs aren't great--18:33 for 5k and about 41 for 10k, 1:39 for the half.
But even when I ran the 1:39 I peaked at 40 mpw.
I would love to get to 55-60, even doubles (2 miles in the morning for 5 days is 10 free miles), plus my afternoon run, long run on Saturday and EZ recovery Sunday.
3:25 is a conservative goal. I want to go out at a hobbyjog-esque 1:44 at the half for my first 'thon but feel like I have 90% left. The real race starts at mile 20.
Little update on my training for the past two weeks (race is not until mid-September, so mileage won't be in the 50-60 range for two more weeks):
May 13 to May 19 - 41 miles total, including a 5 mile tempo run (6:30 pace) and a 10 mile "long" run
May 20 to May 26 - 43 miles total, including a 6 mile tempo run (6:30 pace), speedwork (8x400), and an 11 mile "long" run
I'm definitely dedicated to nail my training this time around. My last attempts have suffered from not being dedicated to my training (~30 MPW, rarely hit my speedwork, etc.).
Started at 33 mpw on 3/9 and ran a 1:40-ish half, but am shooting for 3:20 for my full. Am at 40-42 mpw right now (5/28). Hoping to get to 65 this summer. I don't know if that will BQ but it'll at least give me a good base for my first full.