Fall Marathon Training W/E 10-19

Narcissistic.

ha, very true.

I am also running NYC. Goal time 2:29.

Total 90 miles for the week. However, mine consisted of almost exclusive easy miles, plus a 30 min AT on Tuesday and 30 min MP on Friday. Long run 18 miles.

S. Canaday I suppose I'll see you at the Hilton round about 6:30 am.

Columbus Oct 19

goal 3:35-3:40

Monday off

Tuesday 7

Wednesday 6

Thursday off

Friday 2 (a couple 2 minute laps)

Sat off

Sunday 26.2 in 3:31:34

Everything unfolded perfectly yesterday. It was pretty cold (35 or so) at the start. Somehow managed to keep clicking off 8 minute miles for about the first 22 miles. I was running with a first timer that I usually run with at home on Sunday long runs. He needed a 3:30 for Boston so I tried to help him keep even splits. (He ran a 3:29:54) I can't help but think it was an example of that Lindgren 'help the other runners to well' philosophy. Whatever it was, it worked. (After the race, he told me that he was wondering what I was doing keeping that pace so long. I told him I thought he needed to some company!)

I expected to try for a PR (under 3:43) and maybe if everything broke right, I'd get close to 3:35:59. When I went by one of the mile markers after mile 18, I checked my pace band for the first time and figured I was two minutes ahead of pace. That was a great feeling. Just kept pushing the last 6.2 somehow, trying to stay loose and not cramp up like my last two.

I guess I'll be able to buy one of the BAA jackets next April.

Thanks to you guys keeping this thread going.

Good luck to everyone racing next week

that should read 'help the other runners to do well'

Congrats on a great race Mike!

Nice pr, thats awesome you smashed your goal and also helped someone else out at the same time. good work.

Nice Job Mike, always feel great to exceed your goals....rest up so you can start training for Boston!

S. Canaday, great training, you're going to have a hell of a race in NYC.

I'm getting back to basics following a week fully off to resolve the cranky left knee that caused me to miss Chicago. I'm still in good shape but I feel like starting over with a new goal is best so I am not going to try to run in NY or Philly. The knee is 95% better and I will be starting a new training phase next monday with an eye towards Arizona, Houston or Austin in Jan/Feb.

Seems like this thread will be winding down after NY....anyone interested in a winter marathon training thread?

why would your goal be 2:20? what is your pr, if your goal is 2:20 though why not shoot for the olympic trials standard of 2:19, I'm sure you can make up a minute somewhere in the race

starting from stratch (0) - six weeks of training to sub 3 hour marathon - possible?

2:18:59 at this year's NYC Marathon won't get you in the Trials.

NYC, probably somewhere around 2:50. No idea if that's a good target though.

10/13

Long run. 22 miles in 2:35, with last 4 miles sub 6:30, feeling good.

10/14

AM: 6 easy

PM: 4 easy

10/15

7 easy

10/16

6 x mile pretty relaxed in 5:54, 5:50, 5:50, 5:48, 5:31, 5:32 with 200m jog rest between each. 11 miles total for the day.

10/17

AM: 6 easy

PM: 4 easy

10/18

7 easy

10/19

Hilly 17 miles in 2:00, with last 7 miles at 6:30 pace, feeling very relaxed.

Week total: 84.

Now the taper starts.

Goal Race: Indianapolis, Nov 1

Goal time <3:10. Not sure of actual goal time to shoot for yet...likely ~3:00 if weather is good.

Weekly total: 67 Miles

Sunday: 6 miles easy @ 7:30

Monday: 7 miles easy @ 7:30

Tuesday: 22 miles @ 7:20

Wednesday: Off (core/stretching)

Thursday: 9 miles @ 7:15

Friday: 7 miles @ 7:20

Saturday: 16 miles @ ~7:45 (GI problems last few miles)

Hooray for tapers!

What sort of time do you guys think I can run a marathon in? I'm doing Philly on 11/23. It will be my first. I ran a half 3 weeks ago in 1:19:02 and an 8K two days ago in 27:43. Before starting my taper I will have averaged 56 mpw for the past 18 weeks, 61 mpw for the past 13. 4 weeks over 70 miles with a peak of 76. 5 runs of 20+, plus 5 more of 18-19 miles. Usually one or two days per week of speedwork, like a 6 mile tempo at 6:00 pace. Been running for about 7 years, usually 30-40 miles per week until I started training for this marathon.

kohlberg: I think that's a good goal based on your training

Mike: Nice race!

I did mine saturday in KC. Goal was 2:55 and was on pace through 20 then everything went to slow motion. 5 mile avg splits were 6:35, 6:31, 6:39, 6:47, 7:27, then a slow finish in 3:00:47. Course was rolling but not as tough as I expected. Too aggressive in the first 10 miles and paid for it later.

Thanks to all who participate in this thread and good luck to those still in it.

nickerss,

if I had to guess I'd say around 2:55. That obviously depends on many factors (ie weather, course, your ST/FT muscle fiber ratio, your taper, etc.)

You still have time to get in some marathon pace long runs, so whatever you can close those last 5 or so miles on your 20+ mile long runs might be close to a goal pace.

mark in the midwest wrote:

kohlberg: I think that's a good goal based on your training

Mike: Nice race!

I did mine saturday in KC. Goal was 2:55 and was on pace through 20 then everything went to slow motion. 5 mile avg splits were 6:35, 6:31, 6:39, 6:47, 7:27, then a slow finish in 3:00:47. Course was rolling but not as tough as I expected. Too aggressive in the first 10 miles and paid for it later.

Thanks to all who participate in this thread and good luck to those still in it.

Hey Mark,

Good job, despite being a little short of goal time. 'On pace through twenty' is amost as common as 'on pace halfway'. I've had a few where I was on pace halfways, then have trouble, big time. You get home and your buddies say 'we were tracking you on-line and knew something was wrong. did you stop by at somebody's kegger?"

Five minutes off goal time is not bad. Use it next time for motivation.

Thanks. I was thinking 2:55-3:00 but wanted to see what others thought. I've done an 18 mile run with the last 9 at 6:35 and will do one more similar run in the next two weeks.