Fall Marathon Training w/e July 27

Goal Race: Chicago

Goal Time: 2:38-2:44

Finally getting back to higher mileage after taking a couple easy weeks to clear up a knee injury. This week marked the start of my 12 week training program.

M- 7 easy

T- AM: 3 steady PM: 9 steady

W- 12 steady

TH- AM: 3 easy PM: 7 easy

F- 10 steady ~7:12 pace

S- 19 easy

S- 6 easy

Total: 76 miles

Goal: 2:25

M- 5mile, 6mile (Easy)

T- 5mile, 5mile (Easy)

W- 5mile, 10mile (Progression)

T- 5mile, 10mile (Easy)

F- 5.5mile (moderate), 5mile (moderate)

S- 13mile (Easy)

S- 20mile Long Run (Easy)

Total: 94.5

Putting in some longer Threshold Runs this week (Ex: 1mi @ 5k pace-3 @ MP-1 @ 5-10k pace-3 @ MP-1 @ 5-10k Pace)

chicago, sub 2:30

M - 4 ez am, 6 pm with 8x300

T - 6 fartlek

W - 7 with 5x1000 on 1.5min recovery

R - 11 ez

F - 7.25

S - 15k am (5k race), 4 ez pm

S - 12 quick

A fair week, I suppose. Saturday was my first race of the year and it felt it.

Feel a bit funny posting with all you 2:30 guys, but oh well.

Goal: Chicago 3:10

Mon - off

Tues - 4 easy

Wed - unplanned day off, twinge in foot + 16 hr workday

Thurs - 7 (4 tempo at 6:25 to 6:50)

Fri - 5 easy

Sat - 4 easy

Sun - 10 avg 7:25, 6:30 finish

Total - 30 miles

Just trying to stay healthy for now - this week should be interesting...hectic international travel today thru thurs, then running a half in the final leg of a team 1/2 ironman on Sat AM.

Have a good week everyone.

I think I'm probably out for the fall. Just had a bone scan this morning, and it looks like I have two (!) stress fractures in my left foot, which explains the low grade discomfort I felt for a couple of months that grew to intolerable a couple of weeks back.

I managed one lap of jogging (tried to run on Tuesday before I saw the doc Thursday), and 10.5 hours of cross training (bike and elliptical, although only bike since seeing the doc, since I could feel some pressure/discomfort on the elliptical, but none on the bike).

I'll follow the thread, but won't join back in unless I start back at marathon training come September (assuming the foot's 100% by then).

Have a great week, everyone!

Debut Marathon - Philly

M-off

Tues - 12mi, 6mi

Wed - 12mi, 6mi

Thurs - 12mi, 6mi

Fri - 8mi, 8mi

Sat - 10mi

Sun - 20mi (last 7 mi = 6:07, 5:52, 5:57, 5:54, 5:40, 5:47, 6:01)

Total = 100 mi

I'll be doing 100 miles the next two weeks to cap off my (first) base phase (I'm pretty much doing two full cycles of Base, Tempo, Interval/Speed - One before the Sepember half and one leading into the Philly full - November). This week and next though I proablly won't take Monday totally off - so only 2 or 3 doubles.

Goal 28th Sept 2:17

Another week with plenty of miles at altitude topped off with a win in the 21km race at the Swissalpine races in Davos.

Brute of a course which took me 1hr 20 but great atmosphere with spectators all over the place. One old dude sitting on a log in the forest swinging a cow bell looked like he been there since time began, or even earlier.

Heading home and having an easy week this week to make sure I recover before hitting the specific stuff for 8 weeks.

Stay healthy everyone.

Adrian

http://adrianmarriott.blogspot.com/

I'm almost afraid to post this on this, until now, elite thread. I've only been running for 2 yrs, actually the anniversary of my first 5k is this w/end (bet a buddy lunch). Marine Corps (10/26) will be my 2nd Marathon, the first being Chicago 2007, where I only missed my sub 4:00 goal by 1 hour:) I'm trying the FIRST Program, which in short is run 3 days & X-Train 2 days per week, opinions on this program are welcome. Anyhow, here is my week, based on a 7:30 10k pace, all runs except long run have warmup/cooldown:

Monday - 6 by 800's @ 10k less 55 -60 seconds

Tuesday - 45 minutes on elliptical

Wednesday- 7 miles @10K plus 10 seconds

Thursday -1 hour bike ride (20 miles)

Friday - off

Saturday -14 miles @ 8:30 -8:45

Sunday - off

Chicago 2:50 - 3:00

Sunday- 12mi.

Monday- off (first off day in a few weeks)

Tuesday- 8mi. with 8 x 150 meter strides

Wednesday- 16 x 300 meter hill

Thursday- 6mi.

Friday- 6mi.

Saturday- 6mi. tempo 8mi total

NY: goal: 2:45

S: Felt horrible after Saturday's race, plus things were very hot. Ended up with about 7 on a trail.

M: 8 miles

T: 5200m tempo on track, 18:47

W: Off

T: 8.25 miles

F: 7.75

S: 11+ on trails with Club. Very hot, very tired, with one stop.

Still trying to get the mileage up and to get a decent distance long run.

Erie, Sept 14: Goal: Stay healthy & qualify for Boston

116 miles:

M: AM: 4 PM: 9

T: AM: 4 PM: 8.5 (ditched workout for "GI issues")

W: AM: 4wu, 10 tempo (5:50-6 pace), 3wd PM: 6.7 (6:40 pace)

T: AM: 4 PM: 9

F: AM: 10.7 fartlek PM: 8.5

S: 7.5

S: 28.5 @ 7:00 pace (Yes, 28.5 miles of overdistance. Not a typical workout! Good confidence builder.)

Weather eased up a bit this week. Long run was pretty easy with food and water along the way (looped back to the house twice).

Not training for a specific race now but just want to say:

28.5 miles!? AWESOME!

I also think you could begin to ease back on the mileage and work on the speed at this point. What is your goal? Seems like you could run a low 2:30's based on the tempos.

Chicago- 2:57

M- 5 EZ

T- 9 hills

W- 6 EZ

R- 2 mi w/u 6 mi. hilly tempo avg. 6:34, 2 mi. c/d

F- AM 4 mi @ GMP, PM 4 mi Recovery

S- 9 mi steady

S- 15 mi at 7:01 pace, negative split

62 total

First week of the marathon schedule is in the books! Felt good on Thursday (considering the course) and was happy with the long run on Sunday.

Monday - 8.5 Easy (7:32 - first 3 with my kids)

Tuesday - 2 w/u, 1 strides, 2M in 10:10 (800 jog), 8x400 in 69 (200 jog), 2 c/d

Wednesday - 8 Easy (6:54)

Thursday - 2 w/u, 5 Tempo (5:34), 2 c/d

Friday - 4 Easy (6:55)

Saturday 2 w/u, strides, 5K race 15:52 1st place, 2 c/d

Sunday 12 Easy (6:57)

Total 61 miles

Glad to see some people posting who do less than 100 a week! (And I'm slow too!)

Columbus October 19 (13 weeks or so)

3:35 (BQ)

Monday off

Tuesday 6 (w/5x800@3:26)

Weds off

Thursday 6

Fri off

Sat 7 (w/5k@22:20)

Sunday 13

Achilles is still a little sore so I was pleasantly surprised that it held up for the track interval and the 5k (both hard efforts for me). Now planning to bump the mileage closer to 40 and see what happens. It sucks having to constantly be aware of foot strike when you have a sore achilles tendon but I'm thinking it's close to 90% healed and don't want to risk straining it again and setting everything back.

Shhhhh! You're going to jinx me! ;) My typical week is closer to 100-105.

My plan is stay with a long base period straight through winter and hit the track after I have miles coming out of my ears. I'm coming off a 2yr layoff and I used to be pretty injury prone. I'd like to get a nice PR at Boston.

My main objective is to get strong and stay healthy before thinking about going fast. I do work in some shorter stuff and strides. I think I can go under 2:40 by then but I'm trying to be patient as I am seeing slow, steady progress right now. I am too poor to afford racing a lot anyway!

Great seeing these threads back! It's fun keeping up with everyone's training and goals.

Goal Race: Chicago

Goal Time: 2:45

After two weeks of 90+ miles (my highest week to that point had been 85 miles) I had a down week in preparation for Bix (didn't go as planned but still a 25 second PR for that course). This week was 55 miles with key workout being 12 400's on the track on Tuesday. Back to it this week!

Goal Race: Twin Cities Marathon (Oct. 5)

Goal Time: sub-2 hr 25:00

Monday, 7-21-2008

2 hr 15:57 moderate ~ 20M

Loops - 1:15:11 (11M), 38:00 (5.7M), 22:44 (3.45M)

Tuesday, 7-22-2008

53:04 ~ 8M

Wednesday, 7-23-2008

1 hr 35:56 with last 20:00 very fast ~ 14.5M

5.7M Loops - 39:27, 37:19, 19:10 (3.3M)

Thursday, 7-24-2008

AM: Rainstorms

PM: 45:26 easy + 5 km in 16:27 ~ 9.5M

4:57, 10:35 (5:38), 15:52 (5:17), :34

Friday, 7-25-2008

AM: 38:52 recovery ~ 6M

PM: 51:44 moderate Rudy ~ 8M

Saturday, 7-26-2008

AM: 1 hr 08:36 easy ~ 10M

PM: Family BBQ

Sunday, 7-27-2008

1 hr 00:57 + 18 km in 1 hr 05:00 ~ 20M

Total

96 Miles

Thon: NYC

Goal: 2.30

Mo: 14 - (7 x 3:15 on /1:45 off)

Tu: 15

We: 19 - (w/8 miles up tempo)

Th: 11

Fr: 13 - (10 x 100m + 5M at 15kish pace)

Sa: 16

Su: 22

Total - 110

Good week for me.