Fall Marathon Training- Week Ending 9/6

Glad to hear that it's nothing serious. If you just keep at the cross training with as much passion as you have for running...you'll be surprised how much fitness you're able to keep. You might even come back very "hungry" to race, which can be a very powerful feeling, which can trump fitness (in my experience).

Well, this week went much better for me than last week. Two solid workouts to go along with the high mileage boosts my confidence once again for the marathon. It really seems like a roller coaster with how I feel about my goal time. Maybe that fact alone means I'm not quite ready for 2:30, after all...this will be my debut at the distance, and I'm starting to think that maybe I'll be conservative for this one.

Goal Race: Chicago (10/11)

Goal Time: 2:30 (for now)

M: AM - 4 miles recovery (7:15 pace) / PM – 11 miles moderate (6:20 pace)

Tu: AM – 4 miles recovery / PM – 10 miles easy (6:50 pace)

W: AM – 4 miles recovery / PM – 3 mile warmup, including 4 x 2:00 hard/1:00 easy fartlek, then 3 miles at 16:11 (5:15, 5:27, 5:29); 4:00 jog recovery; 3 miles back at 16:09 (5:24, 5:22, 5:23). The point of the fartlek was to get me breathing heavy before starting the actual workout. I felt really good during the whole workout, never breathing hard, but legs did feel heavy towards the end.

Th: AM – 4 miles recovery / PM – 10 miles easy (7:00 pace)

F: AM – 8 miles easy (7:05 pace) / PM – 4 miles recovery

Sa: 24 mile long run. Started run with 13 miles easy (7:00 pace), then did 10 miles at marathon goal pace; overall time was 56:58 (5:41+ pace)...negative split the 10 miler with 5 mile splits of 28:46/28:12. Slow 1 mile cool down after everything. Very satisfied that I completed this workout without ever struggling at marathon pace. I'm not sure if this workout is supposed to hurt, or if it is supposed to be easy, but I'm pleased with how well it went.

Su: 9 miles easy (7:00 pace)

Weekly Total – 104 miles

Hope everyone else had a great week as well. Looking forward to the growing popularity of this thread.

Pretty good week here, with 72 miles including a day off for work travel (that's becoming a bad habit...)

Tuesday I ran a good hard tempo in Stanley Park, Vancouver, running 5 miles at ~ 5:45ish. Friday I ran 3 miles (800j), 1.5 (400j), 1 (200j), 0.5. Started at ~ 5:36ish and finished a hair quicker than 5:30. Was supposed to be 2 x 3 @ 5:35ish but I got in over my head in the first 3, so I broke up the second chunk but tried to make it gradually quicker.

I did my long run Saturday (18 miles) because I was meeting some buddies for a trail run yesterday.

Next race is a local HM (local as in 2-3 blocks from my house) in two weeks. Hoping for sub-2:40 in Philly.

Have a great week, everyone!

training for Chicago

goal 2:27

113 miles for the week.

including

16 mile medium long run on wed.

a mediocre(5:25avg) 7 mile tempo run in middle of 12 miler on fri.

and a relatively easy 22 miles yesterday at steady 6:27 pace.

i've got some work to do yet.

Philadelphia

Goal: No idea, 2:50-2:55??

M - 2 warm up. 6 x 1 mile at 5:45/mi with 1 min rest between. 2 mi cool down

T - 9.5 easy

W - 9.5 medium (6:30/mi)

Th - 11 steady (6:40/mi)

F - 9.8 easy

S - DNR

S - 16.5 medium (first 11 at 7/mi with last 5.5 at 6:30/mi)

Overall - 66 mi

Need to get the mileage up as that makes two weeks in a row with only 6 runs. This week's long run should be up to 18 mi and I will prob do a longer workout. Maybe 3 x 5k?

kjh87 wrote:

Philadelphia

Goal: No idea, 2:50-2:55??

M - 2 warm up. 6 x 1 mile at 5:45/mi with 1 min rest between. 2 mi cool down

T - 9.5 easy

W - 9.5 medium (6:30/mi)

Th - 11 steady (6:40/mi)

F - 9.8 easy

S - DNR

S - 16.5 medium (first 11 at 7/mi with last 5.5 at 6:30/mi)

Overall - 66 mi

Need to get the mileage up as that makes two weeks in a row with only 6 runs. This week's long run should be up to 18 mi and I will prob do a longer workout. Maybe 3 x 5k?

Great workout on monday - you should be able to hit a low 2:50.

82 for the week.

goal - Chicago low 2:30's

midweek workout of 5x1 mile at HM pace with 30 sec jog between

18 mile long run w 8 at MP.

doing half marathon in 2 weeks to test fitness.

Get better loll.

Pablo solid Wednesday workout and stay on that 2:30 goal!!!

I don't have my log in front of me because I'm out of town for a race. Pretty pleased with my effort today but once again proved that the flat training in Florida does not translate well to hills. 8-10 in the 20K I ran crushed me because that's where the hills were - my splits were 16:26/33:03/50:23/1:08:02 - my 10th mile was 5:53 - UGH! Came right back to 5:27 once it flattened out though.

One other workout of the week was Tuesday night 2*4 miles with mile jog. (21:03/20:56) FYI it was treadmill though because of a lightning storm so take it for what it is worth.

how old are you guys on this thread? impressive workouts & times, i'm 32 now & haven't hit anything close to these times since i was around 22.

Lohalloran, hope your test results turn out and you’re able to maintain some fitness.

Pablo, that is a monster long run. I’ve got the same amount of marathon experience as you, but if you can drop 10 miles at 5:41 in the middle of a 24 miler, I think you’re going to be set.

Goal Race: Twin Cities

Goal Time: 2:30

Age: 25

4 weeks to go

Took a scheduled down week, but felt pretty flat. My right calf/hamstring has been really tight and takes a mile or so of mildly painful limping to get it to the point when I can start to ignore it. I picked up some new shoes yesterday though, so hopefully that helps. The odd thing is, if I go long or push the pace, it feels much better (until afterwards), so I’m pretty sure it is just a muscular problem.

M: 9 (6:40 avg)

T: 11 (7:11 avg) felt flat

W: 6 (6:37 avg) felt much faster than this

T: 3 warm, 4x2m w/ 2min rest, 3 cool , 10:20/10:20/10:26/10:18- pushed probably harder than I should have, but was trying to sharpen up a little bit after the past 2 days

F: 4 AM (6:47 avg)/ 7 PM (7:02 avg)

S: 11 (7:13 avg)

S: 19 (6:08 avg) my girlfriend came with me on her bike and so I took it out a little harder than I should have. Held it together for the first 15, but struggled from there on in and cut it a mile short

Total: 81 miles

Overall a decent week and about what I expected in terms of how I felt. I’ve got this next week of hard training and a half Sunday at just under goal pace, so I think next week’s post will be much more interesting.

I would appreciate some advice off this thread, if possible.

I was not planning on running a marathon this fall but may have to run MCM as part of the Navy team because we're having a tough time finding 5 quality runners this year (after last year when our top 3 went 2:24, 2:27 and 2:30). Anyway, I'll answer the call to duty if necessary, although I'm 44 now and I think the best I could do is around 2:45. And that is a stretch, in my opinion. But let me hear from some experts based on this fitness level:

Since 1 July I've averaged about 70-75mpw. This week hit 80.

Longest runs this summer topped out at 15. Did 16 this past Saturday in 1:49, second 8 miles in an average of 6:23. Last spring/winter I did several 18 milers, a couple under 2 hrs.

Best races recently: Ten miler in April in 58:30. Falmouth Road Race in August in 40:15.

Marathon experience: Not good. 1995 in Honolulu - dnf. 2006 MCM: Practically a dnf - bonked hard at 18 and shuffled home. Vowed to never go back.

Question 1: Should I even try for 2:45, or aim for 2:50-2:55?

Question 2: I plan to do a couple 18 milers over the next few weeks, but no further. I have the Army Ten Miler on 4 Oct in the middle of that. Would you recommend going longer than 18? I'm not sure it will do me much good at this point.

Thanks.

I am training for Chicago: 2:30 goal

M: 60 E w/6xstrides

T: am: 3 WU into 3x2 mile cruise reps (11:11, 11:11, 11:07); 15CD

pm: 40 WU 2x1 mile cruise reps (5:27, 5:12) 15CD

W: 1:40 moderate w/4xstrides

Th: 70 E

F: 1 WU into 9 mile progression run 5:48 avg (6:08-5:22, bit of an inverse progression went positive after 5:22 ; ))1+ cd

S: 60 E

Su: 1:57+ E, felt like garbage

96 total

NavyMaster:

You have 7 weeks until MCM, if you think that AT BEST you will be 2:45...then I would definitely NOT aim for 2:45 right from the gun.

I would start at 2:50 pace (no faster) and hold until 15-17, if it feels easy, try and increase the pace, if not...hold on for dear life and pray the wall will be gentle.

You have a pretty solid base, you shouldn't be worried about that. If I were you, I would try going 20+ at least once beforehand, unless you know that those take a while to recover. You've run 2 marathons before but bonked hard both times, hopefully you've learned a little something from those and apply it to this one.

Hi guys

I had a good week of training myself. Lhollaran, I hope you get better. For all the rest, you guys are doing great - keep it up. Here is how my week went:

Marathon: NYC Marathon

Goal: 2:59:59

Monday: P.M - 43:56 easy + 5 strides

Tuesday: A.M - 1:03:21 easy / P.M - 1:04:47 easy +5 strides

Wednesday: A.M - 37:00 easy / P.M - 20:00 w/up +

3X3 miles (20:40,20:17,20:02)/5:00 recovery + 10:00 c/d

Thursday: A.M - 1:00:44 easy / P.M - 1:09:40 easy + 5 strides

Friday: A.M - 1:00:11 easy / P.M - 1:06:23 easy + 5 strides

Saturday: A.M - 20:00 w/up + 2X(10X45 seconds fast/45 seconds easy)/1:30 walk recovery in between sets + 10:00 c/d

Sunday: - A.M 2:07:38

Have a good week everyone!

pablo wrote:

NavyMaster:

You have 7 weeks until MCM, if you think that AT BEST you will be 2:45...then I would definitely NOT aim for 2:45 right from the gun.

I would start at 2:50 pace (no faster) and hold until 15-17, if it feels easy, try and increase the pace, if not...hold on for dear life and pray the wall will be gentle.

You have a pretty solid base, you shouldn't be worried about that. If I were you, I would try going 20+ at least once beforehand, unless you know that those take a while to recover. You've run 2 marathons before but bonked hard both times, hopefully you've learned a little something from those and apply it to this one.

Thanks. This quite right I think. While it would be next to impossible to run 2:45 off an 85 minute first half, I would actually like to know what it feels like to still be running at mile 21. What I have learned is that I'm terrible at marathons and it doesn't matter what your 10K time predicts when you can't hold off the wall.

Goal: 2:47-2:50

where: Chicago, 10/11

age: 39

M: rest

T: 13.25 (w/o of 4 sets of 6 x 400; 100 recovery on sets 1 and 3, 200 on 2 and 4, and 400 between sets; avg 83 seconds)

W: 9 easy

Th: 13 (w/o of 10 x 1 mile w/ 60-75 seconds recovery, averaged 5:52)

F: 7 easy

Sat: 10 easy

Sun: 10 easy

Step back week for me, and needed it, as my left foot is still sore (I think it's plantar fasciitis). Was going to run 10 easy again today (Monday), but the foot is sore still, so may just take today off. Running a half marathon this coming Sunday, and hoping to run 6:00 pace.

To NavyMaster: You seem to have enough speed to run 2:45 -- maybe just light on the long runs. I would try to run one or two at 20 or more if I were you. But I wouldn't do them fast; I'd do them around 7:15 pace as an "on your feet" run, just to build some endurance for the last 6.2 miles. And then, like others said, I'd go out a little slower, and see how you feel around 16-20.

NavyMaster,

I think it makes most sense to decide on your goal time _after_ you have a few weeks of serious marathon training under your belt. It makes little sense to decide up-front that 2:45 is impossible, but it would also be silly to go out at 2:45 pace if your training of the next month suggests otherwise.

Your past experience with marathons does suggest that you would be wise to run longer than 18 at least once or twice. Your 16-miler was an hour shorter than you plan to be running in the marathon.

I would suggest building up so that 3 weeks before the marathon your long run is for the same length of time as your marathon goal (about 2:50). If training goes well, you can do the last part of that run at MP, but even just running easy for that amount of time will be of great training value, as well as a good confidence booster.

Maurits

Race: Chicago

Goal: sub-2:55

Monday: 7.5 tempo @ 6:30 pace

Tuesday: 8.5 recovery

Wednesday: 13.0 medium-long @ 6:45 pace

Thursday: 8.5 recovery

Friday: 2 x 2.6 @ 6:25 pace, 6 x 200m @ untimed but all out pace, 2.0 additional wu/cd/recovery

Saturday: 20.4 @ 7:30 pace (but VERY hilly and at 6500 feet)

Sunday: 6.0 recovery

Total: approx 71.5 miles, 26.5 @ MP or faster

Thanks Mauritus. The problem with 3 weeks out, though, is have the Army Ten Miler. I'm pretty committed to that race (I have a team entered), so I won't do a long run that weekend. So I will try to hit a long one on 26 Sep, 4 weeks out.

Was it the Hansons who claim to have runners do very well at marathon with long uns of only 16-18 miles? I need to check that out.

I love this thread! Every week you guys are kickin ass. Keep it up for the final haul.

Navy - I agree with the advice to start off around 2:50 until 17-18 in. It would be much better if you ran an "easy" 2:50 with something left in the tank than if you bonk and run/walk home to 3+. For your past marathons, did you do a lot of longer 20+ mile runs? Just wondering because it looks like you hit the wall pretty hard. Maybe you need to try more GU/gatorade during the race? Idk, just throwing it out there.

Race: Lakefront

Goal: 2:37-2:38

This was a big week for me with a nice tune-up half marathon that I was really pleased with. Also, this was the most mileage I have done on almost all singles (only one double and also had one short day) so it looks like everything is coming together!

M - Moderate 13 mi in 1:29 (6:50ish) with schools track club

Tu - AM: Easy 5 PM: Easy 5 (total time was 1:07:42 but it felt way more relaxed than the pace would indicate)

W - Moderate 11 mi in 1:16 with track club

Th - Workout with track club guys. First short quick stuff I have done in a while (they are all training for 8k and I am stuck in my slow marathon stuff). 4 mi WU, 10x100-150m strides, 6x~200m (33 sec per) with long 600m recovery, 4 strides, 4 mi CD. Entire workout was barefoot on a grassy field so my calves were pretty sore afterwards.

F - Recovery 5 (38 min). I really needed the recovery! Calves were pretty tight from Thurs.

Sat - 1/2 marathon tune-up race. Plan was to run first 6 @ 6mpm and then try to drop down to 5:40-5:45s for the last 7 but, the plan changed. I got caught up with a bunch of guys training for the same marathon as me with the same goal time and we decided to go for ~1:16 or so. Splits were 5:44, 5:58, 6:03 (little long), 5:33 (little short), 5:53, 5:44, 5:42, 5:38, 5:41, 5:36, 5:37, 5:36, 5:32, :33 for a total time of 1:14:55. I was pretty pumped and also PRed for 10 miles en route. Calves were also pretty sore so I think I could have pushed it a bit more towards the end but didn't want to risk anything. This was a really big confidence booster for me! Total for day was 16

Sun - Moderate 14 mi (7:00s). Legs were pretty dead for first 6 miles but next 8 were really smooth and dipped under 7:00s.

Total mileage: 80 in 8 runs

Like I said, I was really pleased with how this week goes and now have a bunch of guys I can run the marathon with (from the race on Saturday). Game plan for race day is ~1:19:00 for the first half and then drop the hammer (if possible) at mile 20.

Keep up the good work everyone!