Fall Marathon Training w/e July 20

I'll join the thread, even though I'm sure to be the resident low mileage/slow guy.

Race: Chicago 10/12

Goal: 3:10

I'm still running pretty low mileage right now - main goal is to stay healthy. I have a bad habit of getting injured, so if I can toe the line this year I'll consider it a success. I doubt I'll get much higher than 50 at any point.

My week:

Mon - OFF

Tues - 6 (easy and some MP)

Wed - 3 easy

Thurs - 6 (some tempo between 6:18 and 6:44)

Fri - OFF

Sat - 4 easy

Sun - 13 (Avg 7:40, last mile 6:55)

Total - 32 miles

Hope this thread can gain some traction - I always learn a ton from you faster guys.

Mon- 12 miles

Tues- 6M ez + 10x100m strides

Wed- 10M 7@tempo

Th- 6M+ 8xHills

Fri rest

Sat 13M conversational pace

sun 7 very easy

54 miles

I live down south and plan on sticking to a similar plan for the next 8 weeks. I do not see how I can do much more mileage in this heat (and still keep my job and wife.) All I want to do after a run is sit, drink, and/or sleep.

Good timing...

I was just feeling fried from pushing through 102 miles with midday temps in the 90s. I dragged my butt out of bed this morning and was three miles into my run before I knew what was going on.

First marathon is Sept 14 in Erie just to get a Boston qualifier.

M 11 easy

T 6.5 AM easy PM 13-14 sustain at 6:04 pace (hilly, 90s, Ugh)

W AM 4 PM 9

Th PM 13 w/pick ups (Usually do 5x10min w 1min rest but too hot/tired. 92 and humid)

F AM 8 PM 12

S 6

S 19 (Started at 7:30 and finished about 6:30. Felt crappy and called it a day.)

Just doing base mileage now since I started to run again back in April after 2yrs layoff. Plan is to start faster running/intervals after Erie. Will only back off a little before and after Erie.

Dog days of summer are here...

Posting last year didn't do any harm so here goes again !

Goal 2:17 on 28th september (current PR 2:18.57).

Currently just getting some miles in at altitude in Switzerland. Will start posting the detailed weeks in August when there is something interesting to write.

Adrian

Goal 2:25 on October 5th.

This is what my previous week looked like.(Last Week)

M- Am 5mi Pm 7-8mi

T- Am 5mi Pm 10x 400m Hill

W- Am 15 mi

T- Am-5mi Pm 10mi

F- 5 x 2mi at 10:20 w/3min Rest

S- 13mi

S- Am-20 mile Easy (7:00-7:15)(Will Alternate next week and do last 5 miles in progression)

Total: 105

This Week is going to look like This:

M- Am 5mi Pm 7-8mi

T- Am 5mi Pm 16-20 x 400m

W- Am 15 mi

T- Am-5mi Pm 10mi

F- 3x1mi at 5:00-05,10mi at 6:30, 2mi at 10:15-20 (19 total)

S- 13mi

S- Am-20 mile started off (7:00-7:15)Then last 5 miles progressively got faster.

Total: 108-110

I'll give it a go.

Goal Race: Twin Cities Oct 5

Goal Time: 2:35

I'm also pacing a group at Chicago on Oct 12. Currently I'm assigned to the 3:10 group so RRD maybe we'll eventually meet.

Background: I've run 23 marathons and have a 2:21 PR from 1994. My most recent marathon was a 2:47 in May. I also ran a 1:14 1/2 marathon in June. I'll soon be 41, I'm married and we have 4 kids.

Last Week: It just so happens that this was probably my biggest week since 1995! The majority of my running is done on the roads and doubles as my commute to/from work.

Total: 95.5 miles

Sun: 7 easy

Mon: 10 PM / tempo - 5:58 pace in warm weather

Tues: 8.5 AM / 6:25 pace

8.5 PM / 6:20 pace in 90 degree

Wed: 8.5 AM

8.5 PM / 6:17 pace - too hot to go faster

Thur: 11.5 AM / 6:40 pace - very humid, felt beat

8.5 PM / 1st half at 6min pace but then crashed in heat and ran slowly home

Fri: 9 AM / Last 7 at 5:53 pace - Took advantage of cooler temps

Sat: 15.5 @ 6:25 pace

Goal: sub 2:30 in Chicago.

Master as of July 22

Been averaging 65mpw with high of 82 and low of 45 over the last six months.

Mon - 6.5 w/middle three fast

Tue - 4 ez am, 7pm (800,1600,800x2, finish w/mile)

Wed - 11 steady

Thur - 6 ez

Fri - cross-train

Sat - 2w/u, 8x400, 4min rest, 6x400, 2c/d

Sun - 20

T Squared wrote:

Background: I've run 23 marathons and have a 2:21 PR from 1994. My most recent marathon was a 2:47 in May. I also ran a 1:14 1/2 marathon in June. I'll soon be 41, I'm married and we have 4 kids.

Last Week: It just so happens that this was probably my biggest week since 1995! The majority of my running is done on the roads and doubles as my commute to/from work.

Total: 95.5 miles

How in the hell do you have time? I'm being honest, I feel drug out and tired half the time and I'm running half that weekly mileage.

Columbus, OH Oct 19

Goal 3:35

Nice to see this thread back. I'll be the REAL low mileage/slow guy here. Just getting some base miles in after enduring achilles issues all spring.

Monday off

Tuesday 7

Wednesday off

Thursday 6

Friday 8

Sat off

Sunday 12

Busy past week with graduation party for my daughter Saturday so things should be settling down for some more quality training. Probably be doing the elliptical and bike some to give the legs a break and avoid re-injuring achilles.

Good luck.

EZ,

Its definately possible, although not always easy. I am 39, married, (for 17 yrs as of yesterday), have 3 kids, work a 40+ per week corporate finance job and still get in 13 runs per week for 100+ miles.

My primary workout is early in the early morning so thats when the bulk of my work comes, before the family even gets up. My whole family are runners (those old enough to run) so that helps alot as I often do my secondary run each afternoon with one family member or another.

Its all about gradual increases. I just started at low mileage and slowly over the last few years increased it until here I am at 100+ per week. If you take the increases slow it helps alot.

- MTH

My first post in this thread starts things off on a low note. But I'm not worried.... no way to go but up from here!

M - OFF (resting sore foot)

T - OFF

W - 5 incl 3000 race (no cooldown - foot too sore)

Th - cardio cross training (foot sore)

F - ditto

S - 4 x 400 w/30-60s standing rest (beer mile debut)

S - cardio cross training

6 miles total.... That's sure to be a low for the year, unless I don't run at all this week, which is a possibility.

We're planning to run Philly. No specific goal, other than to beat my last one (2:42) from three years ago, and hopefully lop a few minutes off AND finish feeling good. Is that too much to ask? :-)

Just nearing the end of summer track season, but will skip tomorrow's planned meet, and probably next week also, pending advise from the doc on Thursday.

Next race should be a 10,000 on 6 August (goal 33-low), then a half late September (goal 73-flat). Probably not too many other races on the calendar between now and Philly.

Have a great week, everyone!

Good to see that someone is feeling my pain! Can't wait until fall. Only two kids on my end but none ready to hit the roads with me, yet. So I try to get as many miles in as I can before they wake up.

Today is a little cooler in Pittsburgh. Hope you guys gets some relief, too.

Marine Corps marathon

Goal: sub 2:40 (pr 2:43)

Notes: Was targeting Rock n Roll SD but got very sick in May and hardly ran for the month. Until that point, training had been on target for sub 2:40 (15 mile MP run in april at 5:59 pace). I'm a triathlete on hiatus, so I still swim 3-4x per week as getting back in the pool after a swim layoff is utterly miserable.

M: 45 min easy run; swim

T: ~75 min. 4k-3k-2k-1k (rests of 2:30, 2:00, 1:25) Times: 14:41, 11:00, 7:17, 3:35. 6 x 100 strides before and after workout.

W: 50 easy run; swim

Th: 80 min in AM; 45 in PM with 6 x 100 strides

F: 60 easy run, swim

Sat: 2 hrs w/ last 3200m in 5:57, 5:52.

Sun: 90 min easy; swim

Ez10Miler wrote:[/b How in the hell do you have time? I'm being honest, I feel drug out and tired half the time and I'm running half that weekly mileage.

I'm fortunate that the building I work in has a locker room w/ a shower which allows me to run to and from work. I bike in on Mondays with clean socks & underwear and bike home with the dirties on Friday. I have my clothes dry cleaned every once in a while but since I have a desk job they rarely need it so they just stay here in a closet.

My shortest route to work is 8.5 miles and it's a fairly decent route for a big metro area - St Paul/Minneapolis. I am usually out the door no later than 5:45AM and leave work by 4:30PM. I can run it in 55 minutes. The city bus would take me 45 minutes. We're a one car family and the parking is too expensive so I never drive.

The toughest part is definitely being dead tired at 9:00 at night and the kids are still wanting to stay up and play. They are ages 9, 7, 3 1/2 and 5 months.

Of course the other key is having a very supportive spouse which I obviously do.

First of all, great thread and timing, my schedule begins today. Second, hi Dotato!

Chicago Marathon

Goal: 2:57

First experience following a 12 week training schedule. I have always followed an 18 week program in the past. I have been maintaining 45-55 miles the past couple of months and will get up to the mid 70's with this schedule. Third shot at sub 3.

Here are my runs from last week.

M- 6 mi

T- 1 mi. w/u, 3 X .5 mi., 1 mi., .5 mi., w/2 min recoveries. 1 mi. c/d

W- 7 mi

T-2 mi. w/u, 6 mi. time trial on a hilly course, 1 mi. c/d

F- off

Sat- 6 mi

Sun- 14 mi. avg. 7:05 pace

48.5 miles

Great to see this thread up.

NYC

Goal - 2:30

M:15

T:off

W:19 w/ 8 miles uptempo in the middle

T:13

F:14 w/ 12 hill repeats aprox 70 sec long.

S:13

S:14

Total 88

Last week was tough given the humidity. The Sunday before I ran 33:15 10K. Felt like Tuesday was a good day to take off. Got a long way to go.

Adrian,

Where are racing - Berlin? We look forward to your updates.

MTH

Hello everyone,

I thought I would throw my 2 cents in here.

Monday - 12M Easy on trails (6:44)

Tuesday - 2M w/u, 1M strides, 3M Tempo (5:24), 2 min rest, 1M Hard (5:07), 2M c/d

Wednesday - 12M Easy on trails (6:21)

Thursday - 2M w/u, 6M Fartlek 2 on 2s (6:00), 2M c/d

Friday - 6M Easy (6:48)

Saturday - 2M w/u, 1M strides, 5.82M race (5:09), 6M c/d

Sunday - 20M Easy (6:41) last mile at 5:27 uphill.

Total of 85 miles.

I'm signed up for the Detroit Marathon on October 18th. Right now, I'm recovering from a minor injury, but my training looked like this beforehand:

Monday: An hour of easy recovery with uphill strides.

Tuesday: Longer tempo intervals. 9-10 miles total.

Wednesday: Medium Long Run of 12-13 miles. First half easy with second half progressively faster.

Thursday: An hour of easy recovery.

Friday: Some sort of fartlek workout. 9-10 total.

Saturday: An hour of easy recovery.

Sunday: Long run of 15 miles with the first half easy and the second half faster.

Best of luck to everyone.