Marathon Training Week Ending Jan 21

Goal race: Myrtle Beach Marathon - Feb 17th

Goal Time: 2:55-3:00

Starting to feel fit again. Had another solid week this week.

Mon: 4.5 miles recovery run

Tue: 12.4 miles easy

Wed: 12.2 miles easy

Thu: 15k run at marathon pace (6:45) + 5k cool-down

Fri: 12.3 miles easy

Sat: 12.5 miles easy

Sun: 21 miles @ marathon pace + 15-20 seconds (7:03)

Total: 87 miles on singles

(easy runs 7:30 to 8:00 pace)

Felt very good on Sundays long run. Finished feeling like I could have gone a couple of more miles and recovered well, felt good on this mornings recovery run.

I was pleased with the work I put in, but I wish I could be running by tempos faster. Starting a double or two this week.

M: 14M

T: 14M Progression run

W: 6M

Th: 12M

F: 13M

S: 11M 12X150m

Su: 25M - 2M WU/12M tempo in Manahattan HM/11M back to BK

95 miles

Im weird, I start my weeks on sunday...

Marathon: ING Georgia

Goal: 2:35

Sun: 18mi

Mon: 9mi easy

Tues: 12 mi w/8x400m hills

wed: 14mi med/hard

thurs 11mi easy

fri: 12.5 w/2x6k at pace

sat: 7mi easy

total: 83.5 singles

gotta get a few more doubles in this week

Good gosh, I looked at the calendar last week and Boston (my first) is only 12 weeks away!!! And damn this training over the winter is hard- only an 8 miler here and there- only ran 32 miles for all of '07 before last week.

Got in 36 for last week with a hard 12 miler last night.

Bumping up to 40 this week, with a 16 miler in there somewhere.

Bump for the Monday crew...

Goal 2:35 - 2:37 BOSTON

M- AM 10.3 PM 7

T- 20 Hilly

W- AM 8 PM Water Run

T- AM W/U 2 -6 x 1000 1.5 C/D PM 12

F- 15.4

S- 13.5 (STRIDES)

S- 8

WEEK TOTAL 101.2

Training for a 2:25 (but really want a 2:22, obviously). a down week b/c i had some infected blisters.

M: 10.5 with some 150m strides

T: 6.5 easy

W: 13.5 with some pushed hills

R: 5 (blisters destroyed me)

F: off blisters

Sat: 8

S: 18 avg 6:20 last three 5:40

61.5

I think I'd like to re-join this group:

Boston, sub-2:30 (or top 50 if bad weather.)

week: 70 miles with 17 @ 6:10s (6:30's-->6:00's) and 5 easy runs.

This week marks the beginning of real training: Alternate Sunday's between 20-22 and a 12-mile MP; weekly 4-5 mile AT's; 3-4 pool workouts; 4-5 easy runs.

Anyone else adding cross training to boost fitness? I've never really stuck with a XT program, so I'm hoping regular pool running will bring some much needed results.

Goal Marathon: Boston

Goal Time: 2:37 (6:00 pace)

100 miles this week, even. Didn't plan it that way: I have no hangups about doing "just" 99 mpw. But I had thought I was going to be much higher actually and then decided to back off. Skipped my second run on Sunday and it just came out to that.

Key workouts:

Tuesday: 3 x 3200 meters at TEMPO pace (5:32 / mile) with 60 second rests. 11:02, 11:07, 11:17. Not bad but the rest should have been 90 seconds as the final one shows, I think.

Thursday: 4 mile tempo over hills. I had planned for this just to be an easy fun run with a bunch of people but a mile into it I decided to try to catch the leaders and started doing 5:40s. Average pace worked out to 6:00-ish which was fine

Saturday: 20 miler on the Battle Trail with 5 miles at goal MP. Felt good.

London 22nd April

Goal 2.5X

Managed 55.5.

Poor week, need more longer runs plus double days!

Why go for the doubles? I don't know your situation, but if you are working and/or are married with a family I'd stick to singles. I used to train with the Farm Team back in the day and would see way too many guys pushing doubles for no reason. Really, the 4 miles in the morning is not really doing that much besides taking away from your recovery and sleep. It seems like you have the mileage thing down... good long runs, 12-14 on a daily basis. The only thing a 4 miler will do is break you down (unless you don't have a job and can sleep until your next run). Recovery is just as important as the long and hard stuff.

Before adding doubles add in more long tempos... Do 12-15 milers @ goal pace or mile repeats. Run harder on your daily runs then just adding doubles to add them. I am convienced if you are not a 2:20 or below you shouldn't do them...focus on the other stuff.

Just my opinion though...

Actually im just doing grad work right now, so I have the time to fit them in. Also when I am doing them, they are nice and easy and more of a shake-out for the next day. And for the sake of recovery, ill split a couple of those long runs from being 11-12 miles to 8/5 or 9/5, an easy way to bump up the milage a bit and let the body recover. And as for the tempos I switched over to 10x1k at 10k pace and ill hopefully get in 3x6k this week. The advice is always appreciated...

Race: Eugene/April 29

Goal: 2:35-2:38

Week of 71.5 with a "long" of 15.5; maintenance miles or some up uptempo work. Nothing planned as a workout for this past week, just making sure to switch gears and break the monotony. It was my third real week of training since Chicago. All things considered, I'm happy with how the buildup is starting.

Goal: 3:30 or under, AT&T Austin Marathon 2/18/07.

Total mileage: 33

Sunday 5 miles recovery

Monday OFF

Tuesday 5 miles training

Wednesday 5 miles training

Thursday 8 miles tempo

Friday Cycling 25 miles (XT)

Saturday 10 miles training

I'll join in if I may.

London, April 22, 1st marathon. Goal 2.40-45.

Coming back from 3 weeks foot injury (previously hitting about 65-70 mpw with long run at a hilly 18) so only singles this week and an extra rest day.

Mon Rest (first run back was Fri and ran Fri, Sat, Sun)

Tue 4x (5mins hard, 30 sec jog, 1 min faster, 90 sec rec). First quality session back.

Wed 8.5 miles run home from work.

Thu Rest (all day meeting).

Fri 9 miles steady.

Sat 7 miles, hilly and muddy.

Sun 13 miles, hilly and muddy.

45 miles. Lacking fitness after break, but no reaction from injury, hope to step up next week.