Fall marathon training update, November 21

Hey flightless and others running Philadelphia, how did you do?

thanks wstuart for checking in. Sorry you couldn't make it to enjoy a great marathoning day (in the 40s all the way and low winds).

long winded, indulgent, race report follows ...

I ended up taking 4:15 off my 2:53:19 PR to do 2:49:04. Going in I told myself I'd be happy with anything between 2:46 and 2:50.

Although it was a decent PR and I ran good splits (1:23:59/1:25:05) I never really settled down and enjoyed the race. Mile 12-13 was about the only time that I felt relaxed. But (but) there was no wall either, and that made for a PR so I'm happy.

Took gels at the start, 7, 13 and 20 which I'm sure helped with keeping up the pace to the end.

Opened in 6:16, a tad too quick, then knocked off the next 20 miles between 6:22 and 6:28 (2:08:05 at 20 miles). As I say, never felt settled but the miles just kept turning over and I was at 21 without hitting the wall. Slowed a little in the 22nd mile (6:34) with the climb out of Manayunk, and then up and over the ramp back to Kelly Drive. Next couple of miles also in the low 6:30s, and I was beginning to wonder if/when I'd hit the wall, but keep pressing while I was feeling good. At about 24.5 I had that moment where I passed rapidly from looking around, enjoying the scenery to just making it from cone to cone. But 24.5 is almost home, and while 25 was a 6.44, I got through 25 to the finish at 6:37 pace. Could see the high 2:48s ticking away down the straight! But couldn't quite get there.

I am walking downstairs properly today which leads me to believe I left those 5 seconds out on the course! Next time, right?

My enthusiasm for, and confidence in, marathoning restored after the disaster at Grandmas, my plans now are to (recover) do Boston easily in April so I can spend spring doing shorter races and get the mid-range speed down, then do Chicago next October, and hope to get south of 2:45.

Congratulations on your new pr.

Nice run, flightless! I've got a friend who ran a 3:07 which was a big PR for him. Weather was OK?

Here’s my week:

Mon - DNR - resting the Achilles

Tues - 2.7 miles easy - testing the Achilles, no pain/tenderness, although a bit of a “funny” feeling (maybe a pressure or tightness). Cancelled plans to run in the afternoon with my son, just to be safe.

Wed - 8.2 @ 114 bpm - testing the Achilles again - same funny feeling as yesterday, but less pronounced and started later (again no pain or tenderness). Cancelled on my son once again – better safe than sorry.

Thurs (AM) - 7.2 @ 120 - no problem

(PM) - 3.8 @ 110 with my son on some trails. Really nice run, worth the wait.

Fri – 11 miles incl 5k + 3k @ 3:31

Sat (AM) - 8.3 @ 118

(PM) - 6 easy

Sun - 18.3 incl 10 @ 6:20/141 bpm avg, then a couple of hours hiking through the woods with my son later in the day.

That makes about 65-66 miles on the week. A little lighter than I would have liked, with CIM in two weeks, but OK considering I got through a brief Achilles scare pretty much unscathed. I think the key was backing off completely for a couple of days when it was just starting to talk to me, instead of running until it turned into legitimate pain or tenderness.

I don’t know what it is, but something about being outdoors can change a teenager’s mood from one of indignant “attitude” to one of pure joy. On our hike we got scratched up by tree branches, peed in the woods, and also found a beaver dam, a stone foundation from an old farm house and silo, a makeshift dump with a vintage porta-potty, and all kinds of other fun stuff. My son couldn’t stop babbling about the fun he was having. And then, once back home, Mr. Hyde reappeared. Gotta love kids… :-)

Have a great week, everyone!

Hey Flightless,

yeah, I'll take the thread over for the winter/spring schedule. You've beaten me to the punch the last two weeks.

Training is going well here. On week 4 (I think?) of my 24 week buildup to Boston. Hit 60 miles on 7 runs with two workouts: a fartlek workout on Wednesday and some easy 400's at 10k pace on Saturday. I'm starting to get the training bug again, which should help keep me motivated during the cold and slush. This week could be cold/rainy in New England.

Good luck to everyone still yet to race and happy Thanksgiving.

Flightless, congrats on your race!

More congrats for flightless. After following your training for several months, I knew you would do it. Best of luck in Boston and maybe I'll see you in Chicago in October '06.

And even more congrats on a great effort to flightless on the PR.

I had a couple friends from Pittsburgh area that were there and one of them ( a guy in his mid-20's )ran a PR of 3:05.

Thanks for the support, all. I've enjoyed having this thread to post to every week, good accountability for the training.

The weather made it a PR day. Maybe 39 at the start with really light winds, probably 48-49 by the finish with winds a little stronger. Just warm enough that you were comfortable in a tank top, but just cool enough that most people were wearing light gloves.

Congrats flightless,

I am also shooting after a sub2.50 pr next year after a few dissapointing races around 2.55 and 3hours.

Can you give me an overview of youre training,mileage,long runs speedwork etc

thanks

reg

bump

Great effort flightless.

Taking over 4 minutes off a p.r. is a big result.

Well Done.

Just recovering from N.Y.C. and starting to prepare for some Masters Track.

I have never run track before and am rising 53. This will be a real challenge for a slow old bugger.

Main aim is to improve my speed and then prepare for some halves and ultimately run the Queensland Masters Marathon Championships.This is normally run in july and is incorporated into the Gold Coast(Australia)Marathon.

Last year My age Division(50-55) was won in 2:37.

I have no high expectations.With a best on this course of 3:22.I am forced to Be realistic.

However If I can run well and some of the better runners do not turn up I am a rough chance of running a place.This based on previous results.

As the slowest Marathoner that Has posted on this thread dont laugh when I say My main Goal this track season is to Break 20min for 5k.If I can you will know about it.

Reg,

Happy to send this by email if you like. You can email me at the above address if you want.

Good work in Philly, flightless! High 2:40s sounds a lot better than low 2:50s, huh? Keep the ball rolling.