marathon training week ending 3/24-5

Haven't seen a track since January...

M: 18M - short Long run that I didn't do b/c of race change

T: 17M - Intervals - 6 x (5:15on/1:45off) + 6x200m

W: 15M

Th:17M - Intervals - 15 x (1:15on/:45off)

F: 14M

S: 15M

Su: 22M - Long - ran sub 6 pace b/w the 1hr & 2hr mark.

118 Total

Have an HM this Sunday - mostly a training run for Grandmas.

Goal Marathon: Boston

Goal Time: 2:40

Decent week. 88 miles Once again though I let myself slack a little and ended up with about 10 miles less than I had planned. I've done that many, many times in this training cycle.

Mon: AM: 6, PM: 9. All easy, recovering from NB Half Marathon

Tue: 5 easy. still recovering, skipped track.

Wed: 15.5 easy over hills. Felt OK. Pace was faster than I thought it would be

Thu: PM: 5 warmup, 4 hard over hills (5:29 pace), 4 cooldown.

Fri: 8 easy

Sat: 19 with 12 at 6:00/mile. This was my goal MP but after this run, I suspect that goal is a little ambitious.

Sun: 11 easy.

I'm scaling my goal back a little to just breaking 2:40 instead of running 6:00/per mile (2:37:19). I'll leave that option open if I feel great on race day but it just seemed a little too hard on Saturday

Goal: Grandma's SUB 2:22.

Mon: 12 Easy

Tue: AM - 7 Easy / PM - 2 warmup, 4 Tempo (5:40), 2 cooldown

Wed: 14 Easy/Med

Thu: AM - 10 Easy / PM - 2 Warmup, 4 Fartlek 3 on 2's (5:42), 4 cooldown

Fri: AM - 10 Easy / PM 12 Easy

Sat: 23.5 Easy

Sun: 15.5 Easy in hills

Total of 122. Got the mileage done but not the workouts I wanted. I have been battling sore calves for a couple of weeks (since my Half Marathon on the 11th). Cut the tempo short on Tue and the fartlek short on Thursday because of that. Also was going to throw in some MP work on Sat but calves still sore so I went easy. Hard to recover from sore calves on high mileage, go figure.

Goal Race: Boston 3:12 - 3:15

Sun pm - Easy w/ 2-3 mi @ MP - 151 min / 19.0 mi - rolling hills, out&back, windy&cool but nice day

Mon pm - E rec - 36 min / 4.0 mi - dreadmill

Tue am - Easy - 31 min / 3.8 mi - dreadmill

Wed pm - 2x (40minE+20T) + 10 min E - 131 min / 16.6 mi - dreadmill

Thu am - Rest - work sched too busy today - 0 min / 0.0 mi - off

Fri am - Easy - 64 min / 7.8 mi - springlike nice day

Sat pm - Easy w/ strides - 32 min / 4.0 mi - even warmer 60 deg out today

Total 55.2 mi

PF in right foot still an issue. Hurt like hell before my long run Sun so I put off the run all day.

Rolling on the golfball is the only thing that helps so far. I seem to be able to manage it enough to run but I can tell it is having an effect on my whole right side.

Goal: Flying Pig May 6

3:40

Monday 1hr spinning

Tues 8mi (w/ 6x800@3:32)

Wedns 10 mi

Thurs 6 mi

Fri off

Sat 8mi (4mi in 32min.)

Sun 18mi

Total 50mi

Felt good to finally get 50 miles in and two hard (for me) workouts to go with the 18. Was dead tired after the Sunday run.

Goal Marathon: Boston

Goal Time: 2:36

Solid week 97 miles. Turnover finally coming around.

Got the endurance.

Need the speed.

Half this upcoming weekend.

That's when I see where I be.

Mon: 10 easy with strides

Tue: 12 treadmill 2 warmup 500's + 6x1000's 3:20 + 1:40 rest + 2 400's 5:00 1:15

Wed: 12 easy

Thu: 16 tempo 3mi wu + 5mi hard .5mi easy then 3mi,2,1 hard is 5:56 down to 5:40 pace

Fri: 10 easy

Sat: 22 hill loop start 7:30 down to 6:40 pace

Sun: AM 12 start easy with some light pickup. PM 4 easy

Avegage Joe - I saw your NB half time. I heard the wind was horrible, even worse than usual. You should be able to nail 2:37.

boston bobby wrote:

Avegage Joe - I saw your NB half time. I heard the wind was horrible, even worse than usual. You should be able to nail 2:37.

Thanks. I'm not ruling it out or anything. I'm going to play it by ear. If sixes feel good, I'll hit them.

But I've been expecting to break 2:40 at all 3 Bostons I've run and never come even remotely close. All 3 times I've hit the wall by 16 miles at the very latest. My Boston times have been 2:53, 3:01, and 3:07! (The last one, was on the really hot 2004 race though). So let's just say I have a healthy respect for the Boston course.

Race: Rotterdam Goal: 2:25

Mo: 11mi 5 x ~1400m (4:30, 4:23, 4:18, 4:25, 4:25) faster than normal, legs still heavy from Saturday

Tues: 10mi

Wed: 10mi

Th: 10mi

Fri: 10+ mi with strides

Sat: 9mi

Sun: 19mi total. Half Marathon, 1st, 1:09:30.

Total: 80mi

I was happy with the half marathon as a solid training effort. I maintained the same steady pace the whole way, didn't press at the finish, and felt like I could maintain probably another 10km at that pace. The legs felt very smooth the whole way, but I had a few blister problems with the new racing flats and also some stomach discomfort in the last 5km. Neither problem was too bad, but I was glad I didn't have another 13 miles. (Good things to know before the marathon). 3 weeks to go, and nothing big left on the schedule.

bump

Finally back to running daily after Feb. marathon.

M = 30'

T = 30'

W = 52'

TH = 48'

F = 30'

SA = nt (~30')

SU = 48'

total= 33 miles

- next week 40, then back to 50's and 60's

- might run God's Country June 3rd

NY MARAthoner, Question: do you do single runs or doubles? Impressive totals if they are singles (heck, impressive either way)

A good week of training. I recovered well from last weekend's race down in Calgary though was certainly feeling the affects of being in the 3rd heavy week of training. A bit over 100miles for the week but feeling very good. Saturday's workout went amazingly well, 3 fastest laps on each of my first laps of each rep. Crashed a bit on Sunday's run but not every run is going to feel amazing! Looking forward to next week's recovery week.

Monday:

AM: 30mins

PM: 10x800m uphill, jog down recovery

Tuesday:

AM: 45mins

PM: 90mins

Wednesday:

AM: 45mins

PM: 10mins tempo + 4x(4x50m) uphill, jog down + 16x200m uphill, jog down +4x50m uphill strength work

Thursday:

AM: 60mins

PM: Massage + 30mins

Friday: REST

Saturday:

AM: 3x3miles, rest 5mins

PM: 30mins

Sunday:

AM: 21miles

Hope you all had a good week.

Matt

Goal: Boston 2:32

3/19: 9 easy

3/20: 10-2wu/3cd 9x400m hill

3/21: 13 AM-7@6:00/PM-6 steady

3/22: AM-9 2wu/1cd 7x800m @2:29 400jog

PM-6 progression run 6:30->5:40. Felt easy.

3/23: 7 easy

3/24: 8 easy

3/25: 23-4@6:50,4@6:40,10@6:30,4@6:20,1@6:00.

TOTAL: 85mi

Great week. My all-time high mile week, even with some good quality sessions in there. Feeling strong.

I got in 56 miles and a solid 20 miler which ended in a series of hills in my prep for Boston.

I also had 2 good tempo runs of 10 miles including 5 or 6 miles at 30 sec. faster than MP.

Feeling good heading into the 1st taper week.

Boston, 2:5X

M:6 easy (day after 18 miles)

T: 9 with 8 X 800 at 3:00 to 3:05

W: 10

Th: 12 miles at marathon pace

F: 9

Sa: 8

Su: 17 steady, stronger for last 4 miles

71 for the week. Feeling good. Took yesterday off ... first day w/o running in over 30 days. Final weeks will be 50, 35, 25 miles.

Another sorta strange week for me. I've been having trouble with my legs while sleeping. Hopefully I'll get it figured out soon.

Mon: 6.2 miles recovery

Tue: 12.5 miles easy

Wed: 9 miles easy

Thu: 10 miles @ MP (6:30) + 4.5 mile c-d

Fri: 12.5 miles easy

Sat: 12.5 miles including 4 x 1000 @ 3:56 with my daughter

Sun: 8 miles @ 7:00 pace

Good week until Sunday. Legs just felt really dead so shut it down early and called it a week.

Mon 8 AM EZ PM 4x1 @ 5k pace 2m w/up & cool down

tues 6m ez

Wed 8 AM PM 8m 6 @tempo

Thur 6 m ez

fri- rest

Sat- 20 hilly course

sun 6 ez

70 miles

goal sub 3 Country Music Marathon in Nashville.