Fall Marathon Training- Week ending 8/30

I'll post mine, since I've commented also..

Race: Chicago

Goal 2:54:59

I definitely run most of my runs a LOT slower than most of you. Maybe because its the first time I've been averaging high 70's/low 80's per week.

I train with a HR monitor, though the past couple of runs I've worn it, but not looked at it, but just run by pace / feel.... My max is about 185ish

M: 6.1 @ 8:20 (AHR123)

T: 9.7 @ 7:59 (AHR133)

W: 12.6 @ 7:52 (AHR139). Include 5x0.75 mile @ 5k (5:5xish) with 0.35 recovery jogs

R AM: 15 @ 7:51 (AHR135)

R PM: 4 @ 8:27 (AHR127)

F: 10 @ 8:03 (AHR135)

S: 7 @ 8:25 (AHR133)

S: 17.6 @ 7:08 (AHR152). Last 12.1 @ 6:38

Tot: 82 miles

How did this one feel:

Another wrote:S: 17.6 @ 7:08 (AHR152). Last 12.1 @ 6:38

Pete wrote:

How did this one feel:

Another wrote:S: 17.6 @ 7:08 (AHR152). Last 12.1 @ 6:38

That should be a good indicator of race fitness, if you finished it feeling like you had some more in you at that pace.

It felt good considering Saturday's run was horrible. Last mile was 6:25, since I decided to pick it up a little. All the other miles felt like I was running fast, but definitely not pushing it past the redline. Since Chicago was flat, I probably could have easily ran at least another 5-6 @ 6:38.

My HRs for runs when compared to my Boston cycle (2:58) are a lot lower for the same paces. So hopefully the weather will hold, and I'll just go for it since I've got the sub-3 already..

Q: Do you think there is any value of running my upcoming 22-miler on an all flat road surface (i.e. +/- 10ft elevation change) for Chicago, or it shouldn't matter that much...

Thanks for the suggestion AKMarmoset. My work schedule is all over the place so while last week was not good for higher mileage, this week should be. I'm also starting to add harder days. I'm really just now learning about good marathon workouts as I've always trained for college XC races, etc.

I alternate 'fast finish' long runs and steady long runs. For the fast finish long runs, I practice for race day (gels, gatorade).

If you want to read McMilan's stuff, heres the article on his long run philosophy. Although this is the first season I'm following it, it seems to be working great so far.

http://www.mcmillanrunning.com/marathonlongrun.htm

Goal Race - The Great Fall 5K

Goal Time - Break 30

Pretty good week for me. I got in some decent runs and also managed to shampoo the carpets in my house. Here is my week:

Sunday - Went to church

Monday - ran 3 miles

Tuesday - rest day

Wednesday - Rest day

Thursday - run 3 miles

Friday - Rest

Saturday - Rest

Sunday - Run 4 miles

Overall a good week and hopefully will have a similar one this week.

Chicago: Goal: 2:45

Monday - 10 easy @7:00

Tuesday - 6 X 1 mile repeats (average 5:32)

Wednesday - 15 easy @ 7:15 (AM), 5 easy @ 7:30 (PM)

Thursday - 10 tempo (6 in the middle @ 6:20)

Friday - DNR; 2 hours yoga and cardio kick-boxing

Saturday - 20 long

Sunday - 10 easy (AM); 5 easy (PM)

76 miles.

RunnerGal1982 wrote:

Chicago: Goal: 2:45

Monday - 10 easy @7:00

Tuesday - 6 X 1 mile repeats (average 5:32)

Wednesday - 15 easy @ 7:15 (AM), 5 easy @ 7:30 (PM)

Thursday - 10 tempo (6 in the middle @ 6:20)

Friday - DNR; 2 hours yoga and cardio kick-boxing

Saturday - 20 long

Sunday - 10 easy (AM); 5 easy (PM)

76 miles.

Looks good besides Sunday.. 15 miles on a recovery day is probably just delaying recovery. Make it an easy 5 AM and easy 5 PM and you'll reap all the benefits without delaying recovery.

I don't think she said it was a recovery day.

Average_Joe wrote:

I don't think she said it was a recovery day.

This is true, she didn't say it was a recovery day, but it should be.

Thanks for the feedback. I must admit, I had to drag myself outa my couch to finish that 5 miler in the evening. I'll take your advice and make it 5 and 5 instead of 10 and 5.

ChiTOWNster wrote:

Average_Joe wrote:

I don't think she said it was a recovery day.

This is true, she didn't say it was a recovery day, but it should be.

why? she didn't run the day before. so, you'd have two recovery days in one week? seems like a reasonable way to get in a solid post long run, with a shake out before dinner. the shake out preps for Tuesday. My strongest weeks are long run followed by a 10-miler.

Damn, there are some fast girls on this thread.

Hey we need to shut this thing down, we're coming into Wednesday still talking about last week, friendly advice is turning into light debate (with Letsrun it goes downhill fast from there) and we're attracting trolls ("walk breaks rule").

nice job everyone with the training!

Mon 10 slow, pm 5 easy

tues 10 at 7min, pm 6 easy

wed 14(5xmile short rest 520's) 200's pm 7

thurs 14, pm 6

fri 6, pm 6

sat 12 (trail 10 k race took it easy due to footing and raining 37min)

sun 24 with progression run last 5 miles, last mile 527

119 miles

goal <228 @ philly