Great training folks. This is a really inspiring thread.
You have all convinced me. I registered for the full on 11/10. Looking forward to following all of the updates.
Great training folks. This is a really inspiring thread.
You have all convinced me. I registered for the full on 11/10. Looking forward to following all of the updates.
And here's my week:
Stats:47yr (day before marathon in 4wks), 152 lb, 5'10", father of 2, stubborn as s**t, hobbyjogger for 17yrs.
Target: Great Bruges Marathon, Belgium October 20th.
Location: Scandinavia
Mon: Rest
Tue: Easy 6.8mi (8m/mi)
Wed: Easy 6.5mi (7:52/mi)
Thu: Rest
Fri: 9x800 (2:55/56/55/54/55/56/54/54/52). approx 2:30 jog rest. Total 10mi
Sat: Recovery 6.8mi (8:32m/mi)
Sun: Long run 21.4mi including last 5k at M-pace (6:37/mi)
Total: 51.2mi Mon-Sun.
Happy with my week. 50 miles is pretty much my max week mileage. Really happy that I could bounce back after the half in copenhagen and do solid training. I was afraid that I might get the cold back. The 5k M pace today in the end of the long run shows peak shape is approaching. Really low puls compared to earlier weeks even if legs felt like totally beat up.
To be honest, My legs are trashed pretty much all the time! Balancing on a razor edge here. But I get there in the end. Soon taper, sweet taper!
Northener wrote:
And here's my week:
Stats:47yr (day before marathon in 4wks), 152 lb, 5'10", father of 2, stubborn as s**t, hobbyjogger for 17yrs.
Target: Great Bruges Marathon, Belgium October 20th.
Location: Scandinavia
...
Happy with my week. 50 miles is pretty much my max week mileage. Really happy that I could bounce back after the half in copenhagen and do solid training. I was afraid that I might get the cold back. The 5k M pace today in the end of the long run shows peak shape is approaching. Really low puls compared to earlier weeks even if legs felt like totally beat up.
To be honest, My legs are trashed pretty much all the time! Balancing on a razor edge here. But I get there in the end. Soon taper, sweet taper!
See you in Bruges.
I’m a little slower (PR 3:13) so I will go with the 3:15 pacer.
I haven’t run the Great Bruges marathon yet but I’m familiar with the region.
The course is very flat.
First half heading North to the Belgian coast, then turnaroud back to Bruges heading South.
The wind might be an issue so I advise you to follow the weather forecast.
I will definitely follow my pacing group during the first half to avoid running into a headwind.
Toadlips - I've been following this thread, and you've given out some very good advice. I'm curious. If the tables were turned and somebody asked for your input based on the weeks you've strung together, what would you advise?
Btw - I'm also running Chicago . Would like to crack 2:57. Hope to see you right there!
Charlesvdw wrote:
See you in Bruges.
I’m a little slower (PR 3:13) so I will go with the 3:15 pacer.
I haven’t run the Great Bruges marathon yet but I’m familiar with the region.
The course is very flat.
First half heading North to the Belgian coast, then turnaroud back to Bruges heading South.
The wind might be an issue so I advise you to follow the weather forecast.
I will definitely follow my pacing group during the first half to avoid running into a headwind.
Great! I've never been to Belgium before, so it will be fun to go there. Yeah, I figured that it might be wind sensitive. I live on the west coast scandinavia, so wind and rain is second nature to me... I figured that if the wind is hard, I try to find a group that passes the half in 1.27-28. If not I guess I have to stay behind the 3h pacer for the first half. Not optimal, but we'll see on race day.
Looking forward to Bruges, heard it's a really nice city.
Hope everyone had a good week!
Had an interesting week that included a 3-day bachelor party with a non-running group...so had to modify schedule in anticipation of that...
M: 6 miles easy before a day trip to houston, texas
T: 10.2M to work including 3.5M of intervals at
runnerchef wrote:
Hope everyone had a good week!
Had an interesting week that included a 3-day bachelor party with a non-running group...so had to modify schedule in anticipation of that...
M: 6 miles easy before a day trip to houston, texas
T: 10.2M to work including 3.5M of intervals at
Not sure what happened here...
M: 6 miles easy before a day trip to houston, texas
T: 10.2M to work including 3.5M of intervals at 545 / 5.2M home
W: 15.2M of commuting back and forth
Th: 15M commuting back and forth
F: 20 mile long run, 14 @ 8, 6@6:25- felt very strong for last 6 miles, HR was well in control
S: 3.5 mile trot
Sunday: 1.5 mile death trot (hungover)
78M total....this week also will have its challenges. work dinner Weds night, followed by a 4-day trip to Cancun MX for a very close friend's wedding...will do what I can!
Started my taper this week (going for a 2.5 week taper reducing volume only while maintaining intensity).
Goal is Marathon on 10/7/2019 - want to split like 1:40, 1:35+
This training cycle has been about weight loss and getting back into running after a year hiatus and a substantial weight gain. I have lost 20 pounds over the cycle and have run 50+ mpw over the last 6 weeks.
Monday - 4 miles easy 7:51 - felt very comfortable
Tuesday - 4 miles AM (extremely hot, but pace felt comfortable) - 7:40
- 4 miles PM (treadmill) - felt verrrry easy
Wednesday - off (drove 13 hours on Tuesday night for vacation)
Thursday - 2 miles up + 3 tempo at 6:55, 6:41, 6:40 + 1 down - total average was 7:20
Friday - 4.1 miles at 7:40 pace - felt very comfortable
Saturday - drove 13 hours home - off
Sunday - 12 mile medium long run 7:59 average on ~ 4 hours of sleep. (Last 3 at 7:30, 7:30, 7:20) Felt pretty depleted on this one. Legs feel depleted while typing this, but I'm thinking about
Today's goal is to do a 4-6 mile MP run (7:30 pace) (will probably do 4 miles in the spirit of tapering)
Midweek tempo run will be standard at 3 miles continuous.
Saturday is a 10k time trial which will be 9 days out from the marathon. Thoughts on this? Aiming for a 41:00/42:00, but thoughts of sub 40 keep entering my head :)
LebanonHills wrote:
My only comment would maybe be your easy days. I know those paces are within the prescribed easy pace range but maybe they are a titch fast? From my own experience i feel like I’m trucking if running sub 8 on easy/recovery days. I’m more likely to be at 8’30. Something to consider. Easing off on pace on recovery days might help the rest of the week.
LebanonHills - Thanks for the feedback! I used to run all of my E days at around 7:45 pace, so this year's cycle represents a bit of a shift toward slower paces, more miles, and better recovery. Since I'm not hitting my workouts like I'd like to, you may have a good point about slowing things down further. There's always this thought in the back of my mind that if I slow it down too much, then I'll lose some overall speed. I'm entering the taper phase now, and I think I'm going to avoid the urge to get in extra miles and stick with the plan in order to ensure full recovery for the big day.
last chance runner - Nice 5k win! You've got the speed. Good luck with your HM!!
RunGuy Midwest - "If the tables were turned and somebody asked for your input based on the weeks you've strung together, what would you advise?" -- stone cold, man! Well, I think I've got a shot at sub-3. I'm just a little concerned that I haven't had that "magical workout" that doesn't end in some kind of fade at the end. It does knock my confidence a bit since I've had better workouts in the past where I've had less overall training volume, slower M paced workouts (in general), etc. and NOT hit sub-3 in an actual race. Maybe all of that can be attributed to fatigue, weather, etc. I can say for certain that I've done the most volume this training cycle and that I've at least equaled the number of M/T pace miles that I did in my only sub-3 to this point, so hopefully I can just trust that training is there and that the legs will magically appear on race day.
I'm going to go out at 6:45 pace by my watch and see what happens. Please note that might be anything from 6:46 to 6:52 pace, although I have the Stryd footpod now and I'm hoping to see some improved accuracy! My old watch had me at 6:45 pace when I was actually running 6:52 according to the course. There is nothing more demoralizing than thinking you're killing it while slowly coming to the realization that your sub-3 dream is actually slipping away from you!
2:57, you say? Are you running in Wave B, by any chance? If so and you hear someone yelling "Toadlips in the houuuussse!", that would be me.
runnerchef - If you could tone down your 3 day drinking binges and start running slower than me, it would really make me feel better about my lot in life.
Toadlips wrote:
runnerchef - If you could tone down your 3 day drinking binges and start running slower than me, it would really make me feel better about my lot in life.
haha! Gosh yesterday was a struggle to get in any mileage....up next, 4 days in Mexico...
For what it is worth, I am with you re: the recovery pace and mentally feeling like you're losing speed. I HATE seeing 8 handles on my runs but I have gotten comfortable with it as (1) I still crank it up every now and again and (2) I like seeing the build-up in mileage. Cant wait to see what you can pull off here!
Monday - 5.2 m @ 815 to work / 5.2m @ 8:15 to home
Tuesday - 3x1 mile reps (.5 mile jog) at 6:00 / 6:15 (uphill) / 5:55 - took an hour break to wake up my daughter and eat breakfast, then did a longer commute to work to wrap up 14 miles for the morning - trying to get it all in!
hello there. wrote:
Saturday is a 10k time trial which will be 9 days out from the marathon. Thoughts on this? Aiming for a 41:00/42:00, but thoughts of sub 40 keep entering my head :)
I say go for the stretch goal and see what happens.
New to this thread but I'm on the quest to break 3 four weeks.
Current Pr's: 3:02, 1:22
I've been averaging high 40s-50mpw for the last 8 weeks or so and was building up from 35 for the 8 weeks before that. I put in a really strong week last week:
M: 5Mi LT run @ 6:24 pace on the track, 1.5 mi wu/ 1.25 mi cd - 7.75 mi
T: 5 Mi Easy @ 8:38
W: 10 Mi MP Run @ 6:42 pace - 500+ ft elevation gain, felt strong and closed the last mile in 6:28. Short WU and CD so only 11ish miles on the day.
Th: 3.5 Mi Easy @ 8:36 (and then rode the e-bike too and from work ~10mi each way)
F: 6 Mi Progression 8:30->6:57
S: 16.5 Mi LR - Averaged 7:28. Dew point was 68 and I ran the first 8 miles into the wind. Thought it would be nice to have the wind pushing me back, but the heat and humidity cooked me instead.
Su: 5.1 Mi Easy @ 8:46
Total: 55Mi - Highest week of training cycle. Previous Weekly mileage: 54.2, 53, 48.6, 37.4, 54.4, 50.6, 44.9, 50.7, 25.8, 44.9, 43.5, 29.8, 34.1, 35.5
I forgot to add I'm 25M - ran in high school and had pr's of 4:28 (1600), 10:20 (3200), and 16:57 (5k XC).
I was always low-mileage (25-30mpw) until the last 3 years, but I have had inconsistent training with several stretches of only running 50ish miles per month for a few months.
This will be my 3rd Marathon: previous 2 were 3:19 after hitting half in 1:29 and 3:02 after hitting half in 1:32. Also the marathon is in 4 weeks, I had a typo in the opening line.
Checking back in here. I am less than 4 weeks away from goal race. I am at about 90% as I've been battling a cold the last week to 10 days. It has never been too bad, and I hope I'm basically out of the woods. I held off my usual mid-week workout last week, and I probably will this week too unless I feel really good on Thursday say. Despite that my easy runs have felt normal and my long runs have been on point. So, I think it's mostly a superficial cold. Not gonna push it, and just hoping every remnant is gone by this weekend!
Happy to see most have a had great training/races here!
Looking for some thoughts. I'm skimming the thread and comparing a bit, but just curious what some people think.
Ran 3:04 in Philly last year and 61 for Broad Street Ten Miler this spring. Felt great racing but a little core strain messed up May/June. For the most part been averaging 55mpw since July. Workouts were kind of a struggle through July and August, but the last few weeks things have started to click a little more.
Since July, one weekly workout and long runs on weekend (16, 10, 18, 15, 19, 18, 17, 20, 16, 19, 17)
Since early September by week with workout and long run.
8/26-9/1
Workout: 6x 2k @ 6:20 pace w/ 200jr.
Long run: 20 miles averaging 7:30. 4.5 miles @ 6:55.
9/2-9/8
Workout: 3200/2400/2400/3200 w/ 400 jr. Averaged 6:30
Workout 2: Five mile tempo @ 6:30
Long run: 16
9/9-9/15
Workout: 5 x 1k @ w/ 200 jr. Averaged 6:30.
Long run: 19 total. 13.1 at RNR Philly. Ran controlled 1:25:33. 4 warm up, 2 cool down.
9/16-9/22
Workout: 4K "coaches race" at local xc. Averaged 6:45 on HILLS (HILLS!!!) and grass. Not fun.
Long run: 17 with 6 @ 6:50.
9/23-9/29
Workout: 7 x 1600 w/ 200jr avg 6:40 under control.
Long run: Goal is 18 w/ 6@ MP.
So, thoughts? Is sub 3 at Chicago attainable? I know if it is it'll be close, but looking for some thoughts.
vivaxpizza wrote:
So, thoughts? Is sub 3 at Chicago attainable? I know if it is it'll be close, but looking for some thoughts.
You ran 6:06 pace for 10-mile race earlier this year? Daniels equates that to about a 2:51 marathon.
I know you had some down time since then, but your training looks solid. Nice string of long runs. Decent mileage. Even your recent "controlled" HM effort equates to a 2:59 marathon.
In your position, I would feel very confident of sub-3.
last chance runner wrote:
vivaxpizza wrote:
So, thoughts? Is sub 3 at Chicago attainable? I know if it is it'll be close, but looking for some thoughts.
You ran 6:06 pace for 10-mile race earlier this year? Daniels equates that to about a 2:51 marathon.
I know you had some down time since then, but your training looks solid. Nice string of long runs. Decent mileage. Even your recent "controlled" HM effort equates to a 2:59 marathon.
In your position, I would feel very confident of sub-3.
Yeah, the spring was kind to me, especially off the base of a 3:04 in November (and that 10 miler is a notoriously fast point-to-point with a slight net down hill. Total racetrack!). I just feel so far from that person right now. Everything seemed to click that block and now it's just a struggle. But thank you for the feedback! I'm hoping I'm not just beating myself down, but a little nervous. Debating going out with the 3:05 group at Chicago, at least for 8 miles or so.
runnerchef :
Dude... You're a monster! Getting 78M in a week with 3 days party... That's insane! Good luck with 4days in Mexico this week :-) I've only done 78M like 4-5 times ever. Take care though so you don't get stuck with a cold or so.
finallyransub17:
Looking good! Nice week and good mix. I also keep my easy days easy. Nice LT. If that was a controlled effort and no rest, you are on your way to sub3. If you have long runs in there (some +20mi) then you are probably there. Seems like you have the stamina if you ran 3:02 with a 1:32 first half last time. I'm on the same type of volume as you. Normally I run ~43mi/wk with highest at 50-55.
THOUGHTSLEADER:
Glad to hear you've battled your cold and are back on track. Keep up the work!
vivaxpizza:
The workouts below, what were those? LT or MP effort. I guess LT right.
Workout: 6x 2k @ 6:20
Workout: 3200/2400/2400/3200 w/ 400 jr. Averaged 6:30
Workout: 5 x 1k @ w/ 200 jr. Averaged 6:30
Workout: 7 x 1600 w/ 200jr avg 6:40 under control.
you dropped from 6:20 to 6:30 for the longer ones and then 6:30 on the 1ks. If you go out and run 4-5mi at LT with no rest you would get a pretty good answer of where you're at. Hard to judge the sub3 as you're missing long MP runs. Maybe do some of those? like 6-10mi at 6:40-6:45 and see how that feels. Also, maybe you should run your long runs slower, like 8min/mi and add some miles in the end at 6:40-45. Just some thoughts.