Fall Marathon Training W/E July 29, 2007

guess i'll go next.

chicago sub 2:25

total - 92 miles

quality sessions - 2(5 x 1000) on hilly road loop avg 3:04 with 60-90 sec rest btw reps and 5 min jog between sets.

5k for fun in 15:50, only ran last mile hard.

22+miles at around 6:10 avg.

didn't kill myself this week as i am trying to get my mileage up.

Chicago, Oct 7

Goal: 2:55 (6:40/mi)

Mon: 5 Easy

Tue: AM 4 Easy; PM 6 x (300, 200, 100)

Wed: 4.3, aborted 10 mile run, felt like total crap

Thu: 7 Easy, trying to do a mini-taper into Saturday's race

Fri: ten minute massage, I was sore all over and very tired

Sat: Bix 7 Mile 42:33, a personal CR by almost 3 mins!

Sun: 20 (first 20 miler, tired and sore, but not bad)

63 for the week after 76 last week. Things are coming along!

Goal: sub 2:22 at Cowtown (Sacramento) Oct. 7th

Monday - 14 Easy

Tuesday - 3.5 w/u, 4 Tempo (5:38), 6.5 c/d

Wednesday - 14 Easy

Thursday - 12 Easy/Med (6:13)

Friday - 4 Easy - felt exhuasted cut run short.

Saturday - 12 Easy

Sunday - 5 wu, 10M workout/race (1st in 54:29), 5 cd. Was trying to go sub 54 (5:24 pace) but something funky happened between miles 4 to 6 and got me off pace. Not sure if the markers were off or I just slowed because of the confusing turnaround. That and it was tough footing out there. Mostly on dirt/rock. I suck at XC.

Total of 90 miles. Was suposed to be back at 100 but just didn't have it on Friday to get my 14 done that day.

Goal - Chicago - 3:10

Mon - 10 miles

Tues - 6 miles (with 8 X 100 strides)

Wed - OFF

Thurs - 11 miles (with 6 mile tempo, Avg - 6:35 pace)

Fri - OFF

Sat - 5 miles

Sun - 20 miles (3 min neg split, last 2 at sub-MP)

Total - 52 miles

Nice week for me; I'm happy I was able to finish strong on the 20 miler.

Good luck to everyone, stay healthy.

Akron Marathon, Sept. 29

Goal: Sub-2:50:00

Monday: 5 miles steady (7:00s)

Tuesday: 6 miles steady (7:00s)

Wednesday: 5 miles hard (6:00s), 10 100-meter sprints

Thursday: Off (Volleyball and Softball League Games)

Friday: (Off)

Saturday: 17-mile long run, 7:00 to 7:30 pace

Sunday: Off

Mileage really low this week, but it was a busy week for me. Solid run on Wednesday with 5 miles at around 6-minute pace followed by fast sprints of 100 meters in around 13-14 seconds. Decent long run, but had side cramps.

Nex week want to get up to around 45 miles with 19-mile long run.

The plan is to build up to 60 miles in the next six weeks with long run topping out at 22 before start to back off for marathon.

Goal Marathon: Mohawk Hudson, Oct-7

Goal Time: 2:37:xx (6:00/mile pace)

My achilles is finally healed. Taking a month off gave it the time it needed. Now it feels brand new. So late last week I got back into running and had no pain

Mon: Off (but cycled)

Tue: Off

Wed: Off (but cycled 60 miles hard)

Thu: Off

Fri: 6.5 miles easy. felt good

Sat: 5.5 miles easy. still felt good

Sun: 12.5 miles easy to brisk. Felt good all the way.

This week I am going right back into mileage almost as if I had not been injured. By next week I intend to be up to full mileage. I'm hoping that my complete rest of the achilles will allow me to do this.

Steamtown Oct 7th

Goal 2:50

Sun 19

Mon 8

Tues 10.5 (6x 800m ~2:40)

Weds 8.5

Thurs 10

Fri 7

Sat 14 (5k race; crappy)

Total 77 miles

Goal: Columbus 2:50

Mon: Steady 9

Tues: 9 w/ 5K X-Country race, used as a strong effort run

Wed: Recovery 6 @ 70-75% MHR

Thurs: Steady 10

Fri: 7.5 w/ 17-X-Minutes

Sat: Off

Sun: 16

Total: 57.5

Not a bad week, but not great. Disappointed w/ no run Saturday, but was in Columbus looking for a house again.

Richmond, Nov. 10 (???)

Goal: 2:30s (???)

Broke my toe the previous week. This would be the first time something other than an overuse injury has put me out of commission. So, my plans are up in the air until I can get back running. At least I can still bike to work.

Mon: Elliptical + weights

Tue: Elliptical and stationary bike

Wed: Bike 18 + weights

Thu: Bike 18

Fri: Bike 18

Sat: Off

Sun: Bike 15

Philthydelphia, 18 Nov

goal time: sub-3? maybe by more than a little?

Mo 10.10

Tu 7.70

We 11.25

Th 4.15 (AM)

4.15 (PM)

Fr 12.15

Sa 4.15 + strides

4.15

Su 12.15

total: 70 miles, mostly easy to moderate

First time posting training here, so here's my background:

Spring 03: quit smoking, started running, dropped 45 lb.

Fall 06: higher mileage (80's, lots of doubles; workouts and long runs mostly per Hanson plan/philosophy) than ever before. Dropped half marathon PR 8 minutes to 1:23:high. Hoped for sub-3 at NYCM but ran too hard too much right after the SI half PR, got injured, went into NYCM not fully recovered, ran very disappointing 3:11 in perfect weather.

Spring 07: after a postmarathon break got up into 90's and 100's, but got PF (mileage probably one factor but wrong shoes and too many hard hill repeats seem more blameworthy). Between that and other life stuff I've been real slack the last ~3 months, like around 30 MPW on 3-4 runs slack.

Decided I need a marathon as a motivator, this is my first week of reasonable mileage since early spring. Hope to run at least 90-ish and 10-13 times most weeks. Reckon on a few weeks of getting used to some volume and frequency before adding long tempos and any other "quality". Goal time uncertain because, in addition to whatever else, I finally got my thyroid levels looking good around NYCM last year; may be able to train better this fall, and easy pace has improved. Or maybe the slack summer and turning 40 in Sep outweighs that.

Columbus, Oct. 21

Goal: 3:10-3:15

Mon. off

Tues. 8 miles

Wed. 11 miles

Thurs. 6 miles

Fri. 8 miles, progression run, first 20 mins. at 7:45 pace, next 14 mins. at 6:58 pace and final 24 mins. at 6:42 pace

Sat. 14.5 miles

Sun. 6 miles

Total: 53.5 miles

Felt better this week after recovery last week. Foot feeling better. I had planned to do a 4 mile race but did not do it due to a change in travel plans. Progression run on Friday went great, glad I was able to take the pace down as the run went on. Did half of my long run on Saturday with my wife, that was nice (parents watched the kids), wished we lived closer to them!!

Keep up the good work.

Chicago sub 2:30

104 - solid tempo mid week. 2nd bad long run in a row after 3 solid 20 milers.

Other positive is that my weight is at 152! 6 lbs to go.

Richmond Nov. 10

Goal: Finish (My first marathon, maybe 3:15?)

Mon. AM 4m, PM 30min bike

Tues. AM 4.8m

Wed. AM 5.1m, PM 20min easy, 800m (2:22), 400m (68.5), 30min easy

Thurs. 8m

Fri. 4m

Sat. 10m

Sun. 4.2m

About 46 miles total this week; got up to just over 60 about a month ago, but was starting to feel pretty beat up, so I kept it light for a while. Back on the up-swing now.

Mon- 10mi easy

Tues- 12mi moderate with a quick finish

Wed- 15mi

Thur- off

Fri- 10mi easy

Sat- 5k race, first race in six months, didn't quite go as well as I hoped. Went out conservative in 5:09, kept it solid through 2mi in 10:20 and then with about a half mile to go the wheels came off. Last 1.1=6:08, ouch! Anyway, it is a start, plus it was very humid and hot. Got 8th in 16:29.

Sun- 21mi easy

Tot- 80mi/6d

Overall- The week was great except for the last mile of the 5k. Long run was awesome on Sunday though so that lifted my spirits.

I think I missed last week's posting, no reason, just busy. Last week was about 115miles. Another solid week this week, about 110miles. 2 more weeks of hills. I hope you all had a good week. Matt

Mon: AM: 10x800m uphill, jog down

PM: Active Release + 40mins

Tues: AM: 90mins

PM: 40mins

Wed: AM: 40mins

PM: 5miles tempo + 4x50m uphill strength work + 20x200m uphill, jog down

Thurs: AM: 40mins

Fri: PM: 40mins + 4x(4x50m)uphill, jog down

Sat: AM: 4.5miles, 3miles, 1.5miles tempo, rest 5-10mins

Sun: AM: 2hours 35mins

Race: Chicago

Goal: sub 2:22

Mileage: 70

M - AM 4 miles, PM 4 miles

T - 7 miles

W - AM: 11 miles 20 minutes of 2 min Hard, 1 min Easy

PM: 4 miles Easy

T - 7 miles

F - 7 miles with last 5 miles @ 5:32, 5:29, 5:18, 5:10, 5:08

S - 10 miles

S - 15 miles last 3 miles under 5:40

Was a little tired this week from the 17 miles (2 runs) on Saturday then an 18 miler on Sunday which I ran 21:50 for the last 4 miles.

Goal Race: Detroit

Goal time: 3:11

Sun am - Easy - 130 min / 16.0 mi -

Mon pm - E w/strides - 52 min / 6.0 mi - Treadmill

Tues am - Easy - 32 min / 4.0 mi -

Tues pm - E w/strides - 52 min / 6.0 mi - Treadmill

Wed pm - 3x10 min @ T pace / 2 min jogs - 54 min / 7.0 mi - Treadmill

Thu am - E w/strides - 66 min / 8.0 mi -

Fri pm - 5x1k @ I pace / 3-4 min jogs - 56 min / 7.0 mi - Treadmill

Sat pm - Easy - 67 min / 8.0 mi -

Total 62.0 mi

1st week above 60 mi. Still fighting the PF, not sure who's winning.

Goal: Columbus, 3:10

66.6 miles for the week. I'm feeling pretty good, and will take a down week now that I've increased for five weeks in a row. My next race will be the Crim on Aug. 25.

Mon: 9.2 mi

Tue: 10 mi

Wed: 9 mi doing a reduced Michigan workout (w/u, 1 mi in 5:59, 2 mi in 6:30, 6:20, 800 m in 2:52)

Thu: 10.2 mi

Fri: 4 mi w/ strides

Sat: 16.2 mi

Sun: 8 mi

Marathon build up starts today so will start posting training next week.

Goal 2:18 at Toronto Waterfront on 30th Sept

http://www.torontowaterfrontmarathon.com/en/index.htm

Adrian