Training Log for a 2:30ish Boston Marathon 2018

Any updates? What should runners wanting to meet their goals be focusing on 45 days out?

reed wrote:

vivalarepublica wrote:

Anyways, I came to this thread because I want to run a sub-2:30 marathon by the end of the year, so I'll look around some more and see how it goes.

As for recovery, I was pretty wrecked after the race. Hard not to be even with the easier effort. Was able to get in a 2 mile shakeout on Sunday, mainly just to get my dog some exercise. Ran something like 8-8:30 pace (no watch) and definitely could've gone a few more miles but 2 miles was fine.

Hoping to be able to get in over 40 miles this week with no days off unless something starts to hurt.

My recovery went pretty well after the 50k, defintely could tell that I sandbagged it.

My strava is here if you're a nerd like me, but if you're hoping to see solid marathon training, look elsewhere.

I ended up hitting 62 miles the week after the 50k (last week) which was better than I'd expected. No workouts, just easy running and probably only a few miles under 7:00.

This week was back in full swing with moderate mileage. Did a track workout tuesday, basically 5x1k in 3:11 (actually 900 on, 100 flat, 300 on x5 with 400m jogs in 2min). that was better than expected and felt pretty quick for once. Friday I did an easy tempo session, just 5x4min on, 1min off running about 5:25-5:30 pace. Sort of a CV workout although in reality I just went faster than my planned 5:35 pace.

Then I got talked into participating/racing a 10 miler today to complete our team as the 5th man. Just started out at 6:20s for 3mi then got down to 5:40s by the end, ran 60:55ish. Solid moderate effort and fun to negative split big-time. I'll do 8-12min easy tomorrow to hit 70-75 miles for the week.

Racing a half marathon next Sunday, hoping for 73ish.

Hey Reed, nice to read from you.

My week was a bit weird. I ran a pretty good 10k last week and had the best tempo run since years on Thursday (5 miles progressive, from 5:23 >> 5:05, avg. 5:15) but was very tired afterwards, so decided to keep mileage in check and even have a rest day. Will probably ramp up the volume next week, too. At least the shorter stuff already gets way faster.

If the long runs don't go too well I probably stick to a couple shorter races in spring and summer and run a fall marathon as I still feel like the consistent mileage is hard on my body. But I'm definitely having fun and hope to see the 2:2xs again and prehaps even the 2:1xs again (although that is a far cry from my recent shape)...

back in the MF day wrote:

If the long runs don't go too well I probably stick to a couple shorter races in spring and summer and run a fall marathon as I still feel like the consistent mileage is hard on my body. But I'm definitely having fun and hope to see the 2:2xs again and prehaps even the 2:1xs again (although that is a far cry from my recent shape)...

Yeah, I wish I could just delay the marathon for a couple more months. Not possible when you want to race the big boys!

Nothing exciting in my build over the last month. Had a niggle that cut my peak mileage week a few weeks ago from 90 miles to 82 and cost me a workout. Also crapped the bed a bit on my 4 x 2 mile tempo workout last week (only getting in 3 x 2 miles and at a much slower pace than intended), but nothing unusual really there - what training cycle ever goes exactly according to plan?

I did have some good workouts in that time frame - ran my marathon paced run in the context of the Gasparilla Half Marathon and went sub 1:15, as intended. It hurt more than it should have, but that's also a pretty common experience for me, and given the 70 degree temps and near 100% humidity at the 6:00 am start, it really isn't surprising.

Ran 18 this past weekend on some soft and hilly clay roads about 35 minutes from my home (the same place where the Brooks Hanson team is doing their winter training in anticipation of Boston - I have been seeing them out there most weekends). Did a nice 10 mile progression with the last 9 at 5:52 pace and finished up with 8 miles at 6:22 pace after that, averaging a bit under 6:10 pace for the entire 18. Given the footing, the rolling course and the wind, I was pretty pleased with the workout.

This is my last peak mileage week before I start to slowly wind the mileage down. I will race the Gate River Run 15k on Saturday, so that will be my only workout of the week - the rest of the week will be easy mileage with a goal of 90 miles, most of it front loaded from Monday through Wednesday so that I can get a sense of where my fitness is on Saturday. I ran 50:15 there last year on a warm day, and the weather is looking better and I think I am fitter this year, so maybe I have a shot at sub 50:00 if I have a good day. That would bode well for Boston.

Smoove, say hi to Shaddy for me! He's out there training with Dathan.

Also, I wouldn't worry too much about Gasparilla. The winners only ran 63 so conditions must've not been good at all.

I can't believe you're about to start winding down the training...that makes me feel very underprepared, which I suppose I am.

I'm racing a half marathon this weekend and just hoping to run 73:xx which would be a PR. I've barely done any HMP/tempo workouts so I'm just gonna get out at 5:35ish pace and see what happens. If somebody else is running 5:30s I'll definitely latch on unless it feels dumb. It's not a big race but a couple guys usually break 70 and then it's sparse from 71 to 74. I could get lucky and have company but I'm expecting the worst.

After that I'm going to force the volume for a couple weeks, hoping to be close to 90 mpw. I'll probably do some easier but higher volume workouts next week, something like 10x800 at CV pace on the roads. All depending on my recovery of course.

Well, the intensity should stay around the same for the upcoming three weeks, but my volume is going to steadily, but slowly: drop:

72

63

63

54

40 (for the week ending on the Sunday before the marathon).

Not too much excitement since I last checked in. I've dropped the mileage a bit and jumped on the track for some faster stuff over the past few weeks to prepare for a half marathon this weekend. I'm hoping to run in the 67 range, but we'll see how it shakes out.

Feb 12-18: 125 miles (16 with middle 8 AHL 5:10/5:55 [6:04], 4x800 @ 2:20 on 200 (1 min) jog, 20 long run [5:55])

Feb 19-25: 100 miles (11 with 2x3 road miles@ 5:12 average each [5:52], 4x1200 @ 3:36-38 on 200 (1 min) jog, 16 long run [6:06])

Feb 26-March 4: 93 miles (6x1 mi on 3 min 5:00 down to 4:45, 8x400 on 200 (1 min) jog 68 down to 63, 17 long run [6:05])

March 5-11: 90 planned (2x2 road miles earlier this week at 10:12, 10:06 on 5:55 mile float, Half Marathon race Saturday March 10- shooting for 67)

I'll briefly crank my mileage back up for a couple weeks following this race and do a couple quality marathon simulation long runs, but we're getting into the home stretch in terms of training.

On another note, does anyone have any insight into what being in the "elite" corral entails? I've been able to get very little info on this point. Should I plan on having my own bottles? Are there separate bathrooms/waiting areas? There are just some small details that go with it that will change how I approach race day. Thanks for any help in advance.

KY you must be bib #47? I wonder what the cutoff was for the elite corral...

Anyway, you ought to have separate bathrooms at least and access to some kind of tent. I have no more info than that.

I'm bib #203. So I guess the goal is top 200? Gotta beat your seed.

A friend of mine was in that corral last year. You get your own bus from Boston to the start line with all of the other elites and your own warm up area, which last year was I think in a gym at the HS. You'll get to see Galen get rubbed down by his coaching staff beforehand. I can't remember anything about bottles. So maybe, maybe not.

Are you using the Vaporfly this weekend?

I am wearing the Vaporflys in my 15knto confirm heir suitability for Boston.

Elites have a separate area, separate bus, separate corral. I was able to finagle a VIP sticker last year from a friend, and they get you into the school gym, but that's separate from the elites. I'm guessing they are elsewhere in the school.

Not sure about bottles.

My guess is you'll get an email on the next few weeks with more details. I got one for being ranked in the top 10 of my age group last year, so they will definitely communicate with the real elites if they communicate with the faster age groupers. I haven't gotten that same email yet even though I am going to be intop 10 of he age group yet, so I just think it's a matter of time before they contact you.

My week:

M 9.4 easy

T 10.6 w/ 12x400 in 77.1s with 55sec/200m jogs. not hard but was hoping for 75s. tired from last weekend?

W 11.2 easy, cramming miles a bit early this week

Th 10.6 easy, skipped smaller workout

F 8.2 easy, not even strides or anything. tired

Sa 6.2 easy. a few slow strides at the end

Su 19 w/ 13.1 race, details below

total 75 miles / one easy workout and a 90% effort half marathon

I'll start by saying I had low expectations for this half. PR was 1:14:05 from 2014 and haven't raced one since then. Back then I was in 15:45ish 5k shape training for 5k/10k. Same race but slightly different course this year with added turns. Lots of turns actually. The Houston half has only seven 90 degree turns...this half has 37. Thirty-seven! and 3 of those are 180 degrees. Some may be easier turns than others but still...that's nuts. Not hilly but does have 200' of up/200' down mostly over bridges which probably is worth 15 seconds or so. Strava GAP was 2 sec/mi FYI.

Anyway, enough about the course. The weather was perfect and usually this race has a few fast runners in the 67-72 range but this year none of them showed up. I led from the gun, gaining a 20sec lead by mile 2 which I split in 11:15 (all splits based on course markings, so who knows how accurate). We had to run about 200m on cobblestones in the first mile which was ridiculous. Easily slowed you down 5 seconds. ...Goal pace was 5:35s assuming I had competition (about 73:10) but once I realized I could win that goal was tossed aside. I was gonna be okay with 5:40s if it meant I was gaining on the field. Anyway, nothing changed and I hit 4mi in 22:36, last 2mi in 11:21. Was no longer gaining ground and I held a ~20sec lead from mile 2 until mile 9.5. The middle of the race was not noteworthy, just kept running 5:35-5:40 pace. Split 32:51 at 6mi (11:16 last 2mi). 36:51 at the halfway timing mat (73:42 pace but more turns in second half). I was getting worried that I wasn't gaining on #2 so I pushed a little after halfway and split 11:11 for 7+8 (45:04ish at 8.0). Next 2 miles were 11:13 for 56:18 at 10mi, a PR I suppose for whatever that's worth. My GPS later said 55:49 for 10mi so maybe the markers were off. Whatever. Around mile 9.5 we hit some hills and I surged to maintain the same pace. Got a small sip of water and could tell that I was gaining ground, from 100m now to 150m (according to a spectator who is a track coach). 5:36 then 5:33 for 11 and 12, then the 13th in 5:25. 4:40 pace to finish in 73:27 (5:36/mi). Won $500 for the effort which explains the conservative nature of my racing. Second place faded in the last 3.5 miles to 74:30. My first half was 5:37s, second half 5:35s. Wore the VaporFly 4% which absolutely feels great even if it's partially placebo. Wasn't too tired at any point and never really redlined other than in the last mile. Probably could've kept up that pace another two or three miles.

As a fitness indicator it's tough to say but I think I could run a Houston type of course/competition in 72:50ish which still isn't fast enough.

strava activity for half marathon here

https://www.strava.com/activities/1447913422/overview

Question: what experience do you guys have with dropping a few pounds before big goal races? I feel like I'm 3-4 lbs too heavy and I've heard that 2 lbs makes you 1min slower in a marathon.

My plan is to cut out soda (I usually drink probably 8-10 12oz sodas per week, 150 cal each) while also having more vegetables at dinner with less focus on carbs from pasta. I don't think I want to count calories but might do it one day per week to check it.

I don't want to cut back on too many things as I need to keep it up for the next 5 weeks and I need to still eat enough to fuel my running.

KYtrailrunner wrote:

Your training looks great. If I'm not mistaken, my goal race this spring is the same place you ran your 2:28. 2:27-2:28 is my goal at this point, weather permitting. Hoping to have a few guys show up in the same range.

I wouldn't focus too much on weight loss at this point in the training cycle. I think you mentioned that you were actually considering another big push before the end of the training cycle, right? I think being fueled is much more important then a couple of pounds.

Ignore those calculations. There are too many variables to factor into these kinds of decisions, and I would keep it simple from here on in.

A friend just sent me this out of the blue, a happy little coincidence:

https://bucketlisttummy.com/training-and-dieting-dont-mix/

I agree dieting is lame and probably counter productive when training hard. Eating heathy probably isn't a bad idea though but no need to restrict how much you eat. That paired with training hard should be enough to lose some lbs. Dropping the soda is a good idea as well. I limit my beer intake when I want to lose a pound or two. That's the one real lever I work with. And sometimes cutting out sugary foods.

Last week was my last peak mileage week and it made me realize how few workouts are left before the taper.

I am down to basically 7 quality days before the two week taper.

Starting this week:

- 8 miles easy, 6 x 1 mile at 5:20-5:24 with 1:00 passive rest, 2 mile cool down

- 2 miles easy, 4 x 1 mile at 5:20-5:24 with 1:00 passive rest, 10 miles easy, 15 minutes at tempo effort, cool down to 22 total

- 5 miles easy, 3 miles tempo, 5 miles easy, 3 miles tempo, 2 mile cool down

- local 10k road race, to be run for position - tempo effort

- 22 mile easy long run

- 3 miles easy, 3 miles tempo, 3 miles easy, 3 miles tempo, 2 mile cool down

- 2 up, 13 miles at marathon pace, 2 down

The toughest workouts left are the tempo-long-tempo combo and the 13 at marathon pace. The others will be work -particularly the 5/3/5/3, but should be doable. That kind of takes the pressure off generally, but adds some pressure to nail those two tough workouts.