To Sub-3 at last, big congrats.
Can you tell me a bit more about your training. For instance, you did mile repeats on Weds; how many and what rest interval (same question about your 800s/400s/200s).
You did one LR at 7:30 pace.
What did you do the other days, just easy mileage such that you got in 60-65mph?
Reason, I'm about to hit 50 and had just about given up hope of doing sub-3.
congratulations and welcome to sub 3 land! I just barely notched my 53rd last week at age 51 and guess I need to start doing some track work. Awesome job!
Applicable to any marathon runner (adjust paces/ distances if necessary).
surprised wrote:
No tempos and no marathon pace runs?
This goes against all the classic "schedules".
Not at all. This schedule is so classic it's old school. Really, it looks a lot like something Shorter would advocate in his new book. He kinda disses tempos and the like.
jeb wrote:
To Sub-3 at last, big congrats.
Can you tell me a bit more about your training. For instance, you did mile repeats on Weds; how many and what rest interval (same question about your 800s/400s/200s).
You did one LR at 7:30 pace.
What did you do the other days, just easy mileage such that you got in 60-65mph?
Reason, I'm about to hit 50 and had just about given up hope of doing sub-3.
I did a lot of LR's at around 7:30 pace, I can't remember how many, but maybe 4 20s, a few 21s and 22s, one 23. Then I ran 23 in Boston at 6:45 pace before bonking for the first time ever. I guess running that fast you need those gels and electrolytes. . .
Rest intervals always same as the distance (except for the mile repeats, then rest = 800). On Wed, various combinations of 800s, 1600s, even a 2400 now and then, totalling 3-4 miles. On Fr, short stuff, 200 - 400, or 1 min on one minute rest x 8-10 for example.
Other days real easy, like 8-9 min pace.
Ran a half at 1:23:40 on this training.
Keep at it!
Sub3atlast, CONGRATS ON YOUR 2:57 AND DIPPING UNDER 3:00, NICELY DONE!!
MarathonMind wrote:
I'm in my late 40's now and the pounding is killing me. I think the TM is looking good, as I want to get up around 70 MPW consistently for my next one.
I did a lot of speedwork on TM for my last marathon and I'm in my 40s. I picked up a lot of speed in my legs but I ended up injured a good bit. FWIW, I think that it's a bit risky to do too much speedwork on TM. It's easier on the pounding because TM has some bounce to it unlike pavement, but in hard workouts, TM can stretch tired legs to the point of risking injury. At least, that was my experience. I haven't eliminated TM speedwork completely, but I've cut back on it.
Regarding TM speedwork, I am torn on this issue. I find slow and easy pace to be "harder" than outside - and I find the fast pace I.e. Tempo and speedwork, to be easier than outside.
But I do understand anyway why ppl prefer speedwok on the TM. Just set the pace - and presto, its done!