nsp wrote:
Thanks John for the excellent response.
Wow - unbelievable improvement/progression!
I couldn't imagine doing sub-3 right now. My goal is simply 3:09 by November (in NYC if i win the lottery, if i don't, i am considering toronto in september).
Your base: (1) the mileage listed was closer to 50mpw.
(2) hills - you mean short and long hill repeats? - that is effectively speed work, no?
Your marathon training -- pls tell me more about your training schedule you used for the 2:56.
I ran my first sub-3 at the Toronto Waterfront last september. Great course, good organization. Not a "huge" race, but i think that is a good thing...
1) The 50mpw will be my next base building phase. My last one (Oct-Nov) was more like 30-40mpw, but the same pattern as the 50mpw, just shorter runs.
2)The hill work is just that: run hills. Long ones, short ones, up and down. Down being key, as well. The down builds leg turnover, so could be construed as speed work, but again, it's not formalized, or timed. Hill repeats are in the official training period...
Honestly, during my last "down" period, last fall, I only timed two runs, both local 10k's, just to check my fitness. One was three weeks after my mary, and another a month later. Both were under 38 minutes, slower than my (at the time) pb or 36:40, but not bad. This was the only "speed work" I did for two months. Honestly. Three weeks ago, at the end of my Boston prep, I ran a 36:05 10k, with ease.
I used no plan whatsoever for my first couple, but now use Daniels. I modify his elite plan, to fit my peak mileage and schedule. It's a little complicated at first, but I'm happy with the results, and was able to train (and race) harder than ever, with no injuries. That's key for us oldsters ;)
Pittsburgh Joe: when I say "base", I'm talking base of fitness, before training starts. I went sub 3 on 60-70mpw, during training. I want to do 2:40 on 80mpw. I doubt I'll ever do 90-100mpw, as I'm not interested in doing that much running...