Toadlips wrote:
I think you may even have a bathroom/weather/etc. buffer built-in
I may need it. Potty breaks have been a problem. Of my 16 marathons during the past two decades, the best was 3:12 three years ago, but it should have been faster. A stop in that race cost more than 3 minutes - I had a long wait for the single porta-john at 15K.
That's one of the downsides to urban races - no brush or cornfields available for a quick "nature break."
last chance runner wrote:
Jack Horner Boogie Nights wrote:
M28, 180, live in IA
Prs: Marathon – 3:16 May 2019 (only one so far… walked/jogged the last 10k after coming through 20 in 2:15)
Half 1:21 April 2019
Jack, your 15K last week translates to a 2:50 marathon (Daniels VDOT), as does your half marathon from April. If you've logged the long runs/mileage, a sub-3 is gonna happen this time.
How tall are you? At 5'11", I've raced at 180 lbs (168 now), and certainly couldn't match your race times at that weight. Impressive.
Thanks for the encouragement. I am 6’3. Was 160-170 in hs college when i ran then ballooned up to 225 in 2017 before i really started seriously training again.
What was your May marathon? It must have been small if you went miles without seeing runners or spectators.
Posting this weeks training.
34/m/6'2"/187 lbs
Goal race is a week from tomorrow. HM w/ a target time of around 1:25.
Started taper. Traveled to Denver for work middle of the week so some runs at altitude.
Sunday - 8 miles easy (8:57 to 7:28 w/ 8:01 average)
Monday - 6 miles easy (8:42 to 7:05 w/ 7:50 average)
Tuesday - Off/travel
Wednesday - 1 up then 2 mile/1 mile/ .75 mile/.5 mile w/ 800 jog recovery then 1.25 down. Ran 12:20/5:58/4:25/2:55. Felt strong but altitude was a bit tough. Path was also slippery.
Thursday - 8 easy to moderaste (8:28 to 7:05 w/ 7:39 average)
Friday - 6 east (8:27 to 7:36 w/ 8:00 average)
Saturday - 10 with first 7 progression then last 3 hard controlled at HM pace (not looking at watch). 8:01/7:29/7:27/7:14/7:09/7:00/6:29/6:08/5:57/5:42. Felt FANTASTIC. Last 3 miles felt controlled hard but not nearly all-out. Heart rate never broke 160 during the entire run.
Total: 46
One more week. Feeling great and really excited. Picked up a pair of next %s because I have been seeing them so much. Good luck everyone who is running Chicago next weekend.
last chance runner - If taking a bathroom break puts your sub-3 in jeopardy, you're going to have to make a tough decision. You may as well make that decision right now so that you don't have to make it in the field. I'm not going to tell you what to do, but I am going to tell you a story of an amazing man, a great man who heard the call of nature but refused to heed it. The "Bajsmannen", or "poop man", as he has been known since exploding onto the road running scene in 2008, left it all on the course in the Goteborg half-marathon. If you've not seen the results already, steel yourself what is to come when you hit the search button. It's not pretty, but sometimes grit and determination doesn't look pretty. Sometimes it looks like dirty motor oil mixed with corn and peanuts, dripping down your legs. When asked if he ever considered to stop and clean it off, the Bajsmannen replied "No, I'd lose time. If you quit once, it's easy to do it again and again and again. It becomes a habit." Simple as that.
And last chance runner, I have a revelation: the great man in this particular story was not me.
highhoppingworm - I'm happy to see that you're shooting for 1:25! You've been putting in great mileage and your workouts look awesome. Go for it!!
--------------------------------------
And now for my update....I remain 5'8", male, 47, and about 145 lbs., my actual target weight.
Here's how my week went...all easy mileage due to my hamstring issue, which I will get to in a moment:
Sun, Mon, Tues: 7.5 miles
Wed: 15 miles @ 8:00 flat
Thu, Fri, Sat: 7.5 miles
60 miles total. That 15 miler on Wed was supposed to be a workout, but my ham had none of it. It is feeling better, however, but not 100% at the time of this writing (Saturday 10:22PM Eastern time). I'm contemplating going through with the planned 3E+1T+2M+1T+2M+2E (11 miles) workout tomorrow morning, but I'm not sure if that's a great idea. It's definitely feeling better, but it's a fine line between testing it to see if it's better and continuing to make it worse, so I have that to consider.
If the hamstring isn't feeling 100% by Thursday, I think I have to throw in the towel on Chicago and come up with a plan to rehabilitate and hit another marathon in November...I really want to get it over with because there are a lot of things I'd like to eat in October, especially around Halloween.
Wzup everyone.
All good here in the northern part of europe. Managed to finish off another week. Race day is getting closer...
47/M 150lb/5'10" target: Bruges marathon October 20th.
This week was start of taper. Pretty much same as always, but a bit fewer reps in workouts and long run not as long..
Mo: Rest
Tu: Rest
We: 8.1mi at 6'22/mi, total 11,6mi at 6'40/mi
Th: Rest
Fr: 6x800m at 2'53 with 2'40 jog rest. Total 6.9mi
Sa: Easy 6.5mi at 7'40/mi
Su: Long run 16.8mi with last 5k at 6'37/mi
Total: 41.5mi
Children were coughing on monday. Started feeling something in my windpipes and was sure I was getting sick again (ironically I'm a microbiologist by trade...), but nothing came of it! normally I get sick if someone just sneezes in a room...
Wednesday felt really good. I feel light and crisp (managed to loose a few pounds and am now at race day weight). Happy when it was over as I'm getting mentally tired of these workouts. Friday I went indoors to the treadmill as again it was raining and some hard wind. Really felt like not doing this one, but once I started, it felt really good and I killed it! Today's run was only 16.8mi which was nice. No more +20mi!!! Thank you. Felt okay, but a bit tired legs.
Highoppin: Looking good! I'm super curious of what time you're going to get on the HM. I think you're going to totally crush it! My guess is 1.21-1.22 if you are not too conservative in the beginning. Don't look at the watch too much, just go! I had a friend bring a pair of NEXT% over from Berlin last week. Going to be sweet to try them on next week MP run. I have the 4%, let me tell you, if you haven't tried to run in the next% yet, you are in for a pleasant surprise :-). Dare to rest next week! Not too many miles at hard paces. You got this, trust your training!
Toadlips: Too bad with your hamstring. Maybe it is wise to rest it and don't force T pace on it. Sounds like it's almost healed. Be patient. Hoping for a fast recovery!
That's all. One more week to go before entering race week. Next week will be sweet. 6.3mi at MP, 4x800, and 10mi long run. Keeping the structure and reducing reps and mileage even more. Total miles for next week: approx. 31mi.
Marathon results:
TL;DR - 3:17 with splits of 1:39, 1:36
goals going into this race were to:
1. Run the whole way. Check!
2. Go out conservatively and negative split. Check!
Race went really well. I had a really solid taper and carbo-load. My nutrition during the race and hydration during the race was executed perfectly. I'm actually surprised at how much I drank during the marathon. I couldn't even begin to guess how much I drank, but it seemed like a lot. Was eating "cliff - energy blocks or whatever 33.3 calories x 6 cubes Q 30 minutes with a bit of caffeine in each cube." Drank about a liter prior to the race.
Race conditions were near perfect 60 degrees and cloudy. Couldn't have asked for better conditions. Pacing was on point.
1. 7:32
2. 7:41
3. 7:36
4. 7:31
5. 7:31
6. 7:33
7. 7:31
8. 7:41
9. 7:32
10. 7:31
11. 7:33
12. 7:31
13. 7:30
14. 7:25
15. 7:35
16. 7:30
17. 7:30
18. 7:37
19. 7:31
20. 7:33
21. 7:36
22. 7:26
23. 7:21
24. 7:20
25. 7:25
26. 7:00
0.3 (~2:30. 6:33 pace).
Garmin had me at 26.32 with an average pace of 7:29 per mile. Pretty happy with the result.
I was hoping to maybe break 3:15 as an A+ type of goal. didn't materialize though. happy with the good finish. i had a good kick. legs feel pretty dead right now, so i left a lot of it on the course. 2nd fastest marathon of my career. ran 3:09 when I was 23 back in 2010.
just wanted to say that since this is the sub 3 hour thread, I'm looking forward to using this race as a stepping stone towards hitting that "less amateur glory"!
Running Indy 11/8.
Monday 12 (8:30-7:40)
Tuesday (rest)
Wednesday 10 (7:30)
Thursday 4 (9:00)
Friday 20 (8:15 - 7:15)
Saturday 3 (9:00)
49 total for the week. Next week is a tune up race to see where I am at with 5 weeks to go.
I think I'm trending towards 3:05-3:10ish but we'll see after this week
Congrats hellothere! Any other marathon results this week? I'm into my last two weeks now. Getting anxious to do this!
I started this past week pretty sore after last Saturday's half marathon. It's no wonder - I averaged 6:08 for the middle 8 miles of the race, but during at least the last four months I never ran a single training mile that fast. In fact I see only 2 miles under 6:30!
But in the past four months, I did race five times, including an 8K at sub-6 pace, and was on the track for couple 5K pace workouts.
My stats and week: 43yo, 168 pounds, 5'11"
2 weeks to go
Sunday- off sore from Saturday HM
Monday- 9 miles at 8:33 pace
Tuesday- 5 miles 37:51 with 4th at 6:35
Wednesday- 20 miles at 7:48 pace
Thursday- 5 miles at 9:16 pace
Friday- 2 miles slow
Saturday- 7 miles easy with 10 strides
- Total 48 miles -
toadlips - Happy to see that poopman wasn't you. If I have to stop, I'll stop. Lots of country roads, so I'll have some options, ha. Also, I second the advice to not push the T pace this week. And keep Chicago on your calendar.
highhop - Very strong workouts. Enjoy your taper and good luck.
Northener - Good looking first taper week.
epg0 - Your tuneup race should be interesting, I'm betting you surprise yourself. Your 20 miler looks a lot like mine this week, and I'm feeling confident of sub-3:05. For my 20, I started with an 8:23, closed with 7:15, 6:57, 8:12, 7:08. Hit a little wall there at 18.
hello there - Awesome race. Great pacing, negative split, and that closing mile is phenomenal. Gotta be riding high now.
Keep at it.
Northener - Sounds like you are enjoying your taper! Now just hang tight and don't hurt anything -- that's my advice! :)
last chance runner - You definitely deserved a break after that half. I would be feeling that half for a week or two. I'm looking forward to see what you can do in two weeks!!
hello there - Looks like you had a solid plan and executed it perfectly. Congrats on achieving a 9 year PR today! One step closer to the coveted sub-3.
Northener and last chance runner, thanks for the advice! As it happens, I had been reading the schedule wrong. Since I skipped the mid-week workout, I hadn't checked it off, so the actual "workout" for today was a 90 minute easy run.
For the first half of the run, my hamstring almost felt normal. At some points on the second half, I felt some minor unpleasant twinges, but overall it felt solid.
On Tuesday, I'm supposed to run 3E+3x(1T w/2 min rests)+2E...I'll have to see how I feel after tomorrow's 60min E run...I have a feeling I might be feeling close to 100% on Tuesday, and there is a strong temptation to get some quicker running in. I've had nothing but easy runs the past week...
This is my marathon week, folks! If it were not for the hamstring, I'd be chomping at the bit!
epg0 - Long run looks good for your goal, but that tune-up race will give you a little more info!
Great running everyone!
I'm joining this thread late but have been following along for weeks. I'd like to start being a bit more consistent on here - it certainly is keeping me motivated and accountable.
I am 9 weeks out from CIM. This will be my 2nd open Marathon - first was in 2011 where I ran a 3:21 @ Portland. Since then I have raced 3 Ironman's, I have a PB Half Ironman run of 1:27, and an open Half Marathon PR of 1:23 that is now a few years old. My goal is to break 3 hours.
Over the past 6 weeks I have averaged 56.5 miles per week and prior to that, I averaged 42 for 6 that was all easy volume. In the last 6 weeks my long runs have been in the 15-18 mile range, mostly easy with a few fast finish long runs or I've sprinkled in 8-15 x :30.
Monday - 5, easy
Tuesday - 12.6 miles with (3 x 1 mile @ Half Marathon effort (6:28 average) with 60" rest. 2 miles @ Marathon effort - 6:48 avg
Wednesday - 6.4, Easy
Thursday - 6 miles with 3 @ 6:44 average in the middle
Friday - 9, easy
Saturday - 5.3, Easy
Sunday - 12.5 with 10km race in the middle (38:14, 6:10/mi).
57.4 miles for the week.
hello there. wrote:
Marathon results:
TL;DR - 3:17 with splits of 1:39, 1:36
goals going into this race were to:
1. Run the whole way. Check!
2. Go out conservatively and negative split. Check!
Race went really well. I had a really solid taper and carbo-load. My nutrition during the race and hydration during the race was executed perfectly. I'm actually surprised at how much I drank during the marathon. I couldn't even begin to guess how much I drank, but it seemed like a lot. Was eating "cliff - energy blocks or whatever 33.3 calories x 6 cubes Q 30 minutes with a bit of caffeine in each cube." Drank about a liter prior to the race.
Congratulations! Great result. Always nice to negative split the marathon. Good luck with your quest for sub3!
Great work everyone and thanks for posing the results hello there
Had a HM tune up Saturday - had about 49 miles in the legs before hand. Perfect 50 and sunny weather - flat (140 feet of gain) course on a canal path
Had an awesome race, felt really strong throughout; second half picked up a lot of tempo and hit cruise control at mile 10 when I knew I had a PR. HR ended up in the high 170s (vs mid 180s for my other half efforts this year)
5k splits: 19:13/19:18/18:49/18:52 for a total of 1:20:37...over two min PR from my previous 1:22:50 set on same course in May. Was really happy with the result and was able to run 3 miles easy about 5 min after finishing. Thanks for the tips on managing the long run
Otherwise, ran another 7mi Sunday to close the week at 72.5 miles
Two more training weeks and 4 weeks out! Plan for me is to trim up another 3 pounds (goal 156 @ 5’11’’) for race day!
Have a great training week all!
runnerchef wrote:
5k splits: 19:13/19:18/18:49/18:52 for a total of 1:20:37...over two min PR
YAY!!! That's an awesome performance! Congratulations! Very impressive. Stay frosty last couple of weeks and you will have a great marathon run as well.
That's a great performance man. Congrats. You are going to smoke a marathon.
runnerchef wrote:
... 1:20:37...over two min PR from my previous 1:22:50 set on same course in May.
Fantastic result. Those splits and how good you felt after the race certainly show your strength and fitness, especially with no pre-race taper. Your sub-2:53 goal is looking very conservative.
Wow, RunnerChef, you had better be careful or you will end up with more glory than previously anticipated!
Nice race!!
Great performance by RunnerChef!
I'm 13 days away. Yesterday I ran 12.2 with the first mile at 7:30 and then the rest at 6:41 pace on a hillier course than what my marathon will be. I think I'm ready to go. Aiming for that BQ, so think think 1:29 or so first half and then bring it on home for a 2:56-2:57! Let's get that glory.
Thanks all! Great support group in this thread.
Anyone running Chicago next week?