Marathon Training w/e May 27th

Great week MTH.

I managed 71 during a busy work week. Just steady running, but still rebuilding after the nightmare that was London.

Aim to go 80+ this week with a hard session and a tempo run. How did HHH get on in his marahthon?

Congratulations to HHH, who ran a 2:20 yesterday at Ottawa! Way to go!

MTH, Great week of training. How often do you do the 25K?

I will increase my base to 70 in the next 4 weeks. M pace (6:50) for a 25K would be tough right now. I have some work to do, but 2 months to do it.

Week 4: Base building

Marine Marathon, Goal- 2:59

Mon-Fri 8 E (40m)

Sat- 16 E

56 Tot

E pace 7:50-8:00m/mi

Still working my way back slowly for mileage.

Roughly 44 miles on 6 days with 1 unplanned day off and 1 tempo run on an 85 deg day.

Congrats to HHH, great job!

MTH, what is your marathon PR and what is your goal for July 14th? looks like a great week of training, keep it up

EWH,

I try and get in 2-3 runs of 20-25k @ marathon pace in the last 6 weeks before my taper. This was the first one and I had only planned on going 20k but felt so good I went the whole 25k.

I don't taper for it but I do cut back slightly the day before.

It's a great confidence booster, knowing the 60%+ of what you want to do on race day you have already done a few times in training.

Kyle,

I'm no real sure what to expect in July. I just started doing doubles again (I did them in college years ago) about 4 weeks ago and it boosted my mileage from 80-85 per week to 100+. I'm still adjusting to the mileage increase and am hoping my legs respond with some improvement in pace in June. This thursday's marathon pace run was a positive sign.

From what I've experienced and what other runners tell me you can count on Grandfather Mountain to be 10-15 minutes slower than a normal/flat marathon course (as its at 3500' altitude and then having a 1000' gain in elevation - finish @ 4500'). Having said that I think I'm currently in about 2:47 shape on a good course and hope to improve this several more minutes in the next 5-6 weeks as my body adjusts to the new mileage level. So it looks to me that a GFM goal time of sub 3:00 looks realistic maybe as low as 2:55. But I'm not setting anything in stone at this point, we'll see how things go and then set a more solid goal at the end of June.

MTH

Columbus, 10/21, goal time 3:10 - 3:15

Mon. easy 3 miles with my son in stroller

Tues. 9 miles

Wed. 8.5 miles

Thurs. 11 miles

Fri. 9 miles

Sat. 8.5 miles

Sun. 16 miles, the last 2 at MP, goal was 7:15, ran 7:10, and 7:11.

65 total miles

Good week, highest weekly mileage since college (1995). Legs feeling good, cutback this week to 55, then back to 60- 70 over the next few weeks.

On a side note, my wife ran 19:27 at a local 5K, not bad considering she gave birth 10 months ago, and my 4 year old ran in the 50 yard kids race and had a blast.

Fall Marathon -

Richmond (probably) Nov 10

Great job with all you guys doing the high milage, and great marathon, HHH!

I'm toying with the idea of trying some higher mileage in June (in the 65 mpw range). I've run 60 mpw once and am concerned if I move it up too high, my sesomoiditis will return

Mon off

Tues 6 mi.

Wed 4 mi.

Thur 6 mi.

Fri off

Sat 14 mi.

Sun 6 mi

Just easy running last week to get the last of the marathon kinks out and with a Memorial Day 5k (22:48) today. Looking to bump the mileage over 45 this week and knock about 30 seconds off that 5k time at another one this Saturday.

Have a good week and stay healthy.

Hey Guys,

As reported, I ran a 5min PB to run 2:20:52. Very pleased, was 12th overall and the 2nd Canadian across the line. But of course it would have been sweet to get under 2:20. So as long as I pass the pee in the cup test, I will have a decent pay day. Split through in 68:20ish so exactly where I wanted to be feeling excellent. Last 10k was a bit windy and just couldn't get the km's back under 3:20 but still, shouldn't complain too much. Passed a lot of guys in the 2nd half, apparently I was about 33rd at half way. Of course a few of those would have been pacers. So I will take 2 weeks off and then 2 weeks easy before getting back into training. I am planning a late fall marathon and hoping to get under 2:20. Hope you all had a good week. Matt

Mon: AM: 4k tempo + 20x(50m fast, 50m steady) + 5x100m, jog 100m recovery

PM: 18mins

Tues: AM: 30mins

PM: 18mins

Wed: AM: 4x3mins, rest 3mins

PM: 18mins

Thurs: AM: Travel to Ottawa

PM: 30mins + 2x(2x30m), jog returns

Fri: REST

Sat: AM: 30mins

PM: REST

Sun: AM: Ottawa Marathon: 12th place, 2:20:52. 5min PB and 2nd Canadian finisher.

Not sure what that all adds up as I haven't done it yet...Have a great week guys.

Well done HHH!

Excellent result!

Way to run Matt. To hit a 5 min PB when you are that fast is rare indeed. Enjoy some well deserved down time!

Congrats on the big PR HHH. Hopefully I can run a similar time in about 2 1/2 weeks.

Goal Grandma's sub 2:22.

Started the weeks off looking for my 5th straight 100+ mile week and 8 out of the last 9 have been 100+ mile weeks. But I was feeling a bit too exhausted by Tuesday so I decided to reduce the milage this week.

Monday - 16 Easy

Tuesday - 10 Easy

Wednesday - 4 wu, 6@goal MP (5:23), 4 cd

Thursday - 6 Easy

Friday - 4 wu, 6 Fartlek 1 on 1's (5:40), 4 cd

Saturday - 6 Easy

Sunday - 6 Easy

Total of 72 miles.

Grandmas - OTQ

M : 14 + Strides

T : 14 - 8 x 1min on / 1min off

W : 16

TH: 7

F: 15

S: 12

Su: 22 - 2nd hour of the run uptempo to MP

Total - 100

Awsome 'thon HHH.