Fall Marathon Training W/E 9/9/07

TWC wrote:

Miles and Miles,

What about the 1/2 marathon at MP (not racing it) and then the 10K the following weekend?

I wouldn't say it's a good receipe for an decent 10K but you can get through it. Really depends on how much the 10K means to you. I am sure I have probably done it at some point but how sore/tired does doing a Half at MP make you?

I posted last year on this thread and was convinced I jinxed myself (got injured) - so I won't post my training, but I'll post some positive thoughts!

BEM: I did a 25 miler last year before Steamtown. I had mild plantar fascia going into it - felt great during the 25, but I think I got hurt on that run. If you feel healthy, a 25 is a great confidence booster. Great job at Ollies, too!

Average Joe: I was exactly where you are now last year at this time. Reading YOUR advice on achilles tendonitis and injuries in general and your advice helped me immensely - I'm sending you great healing vibes and hopefully this will all be a distant memory when you smoke the course at Tuscon!

Good luck to everybody in their fall marathons - I am running Chicago, with fingers and toes double crossed to make it the next 4 weeks injury free!

Thanks Run7 and good luck to you and all the other fall marathoners.

Now I am trying to take my own advice and heal. It sure is a lot easier giving it out than taking it.

TWC,

Your 15 km. predicts a sub 3 hour marathon(assuming you are getting your long runs and overall mileage in - and it looks like you are)! Perhaps you should adjust your goals. Use the predictor above for (2:38:47 runner). Good luck!

Chicago - 2:21:59

M - 5am, 9pm

T - 5am, 15pm 3X2 mile @ 5:12 pace

W - 12

T - 10am, 9pm

F - 5am, 8pm

S - 21

S - 11

Total - 110 miles

Racing philadelphia HM this coming weekend.

Goal: Kansas City, 10/20, 2:32 (5:50)

Another good week for me. Pleased with both the mileage and intensity.

MON: 18, including 4/3/2/1 @ 5:34 avg. w/ 1 mile jog recovery

TUE: 8 easy

WED: 8 easy + 5 easy

THU: 16, including 2*5 miles @ 5:41 avg.

FRI: 8 easy

SAT: 5 easy + 8 easy

SUN: Pace run: 17, including 12 @ 5:46 avg.

TOTAL: 93 miles/9 runs

adrian and HHH et al., thanks for the advice...adrian i am definitely thinking about actively preventing injury as i have enlisted a massage therapist and my pt. thanks for the wise words of caution...it looks like at least a few other guys are doing chicago, i just got my confirmation ticket today and i am getting pretty pumped for it. Matt and TheHead, i hope we will all be running close and fast...brent

I guess Cape Ann really is a fall marathon prep run!

Bay State, goal 3:15 (Boston qualifier)

M - Around Cape Ann 25k @ mp (=7:26/mi, actually ran 7:16/mi)

T - 6x800 w/90 sec avg. 2:45, 4x400 w/60 sec avg. 77

W - 4 mi easy

H - 11 mi easy

F - 4 mi easy

Sat - 9 mi easy

Sun - 20 mi

total = 78 mi -- much more than usual because of the Monday long run

I'd like to ask advice from anyone willing to give it. I used to be (years ago) a decent 1500-10k range runner, never done a marathon. I stopped running for several years, and am using this BQ standard as an incentive to get in decent shape. I've been running 50-60 mi/wk for a solid 12 weeks now, 5 to go until race day. I'm finding that the recommended interval paces are really easy, and I'm running much faster than those. I think my only concern is base strength for the marathon. My question is, am I hurting my marathon prep by running repeat miles in 5:30 instead of the recommended 6:30, even if I don't believe it's affecting my other training days? Or would it be beneficial in the last few weeks of real training to replace the intervals with an additional med-long to long run, or extended tempo?

I don't think that repeat miles at a faster pace will hurt you in any way. From your training pace and volume a 3:15 seems to be a very conservative time estimate. If you could handle the Cape Ann course at faster pace than your goal marathon pace you should no problem hitting a faster pace on the Baystate course. If it seems to be working for you I wouldn't change anything. Good luck at Baystate!

Thanks for the advice Run7. I'm coming around to the idea of the 25 miler.

Best of luck at Chicago. I'm sure you'll shatter your PR.

Thanks for the advice and encouragement BEM. The goal is supposed to be conservative, I'll be looking to go much faster at Boston!

Steamtown 2:50:00

Monday - 5 miles am/4.2 miles pm

Tuesday - 10 miles

Wednesday - 9.5 miles

Thursday - 12.4 w/ 10 @ MP (6:28)

Friday - off (camping)

Saturday - 2.2 (camping)

Sunday - 6 miles (camping)

Total - 49.3

Definitely a very low week for me because of the whole camping thing and I was recovering from a half-marathon on Sunday. I don't like running such low mileage but, hey, there are more important things in life than running, right? Right?

Goal Race:Amsterdam 21st october. Goal 2.5x

71 miles for me with a reasonable track workout on the tuesday of 5 x 800m in 2.50's and a solid 19 miler over hills on the Sunday.

Really the goal is to qualify for Boston next year so need 3.20 as I will be 40 next year.

Hope to do it!

sub-3:00,

Thanks for the vote of confidence. I feel like I can run close to 3:00. My main thing is to get my Boston Qualifier. I have run well in shorter races before and struggled in my 3 marathon attempts. I think it was a fuel issue and not enough miles per week that were my downfall before. I think and hope I corrected them this training cycle and can get that BQ. If I make Boston, then I can focus on getting close to 3:00. Would rather be a little conservative and be running Boston in April.

Again, thanks for the insight.