I guess I’ll start off the thread this week. My week went pretty well.
Goal Race: Philadelphia
Goal Time: 2:40
Mo – off (planned)
Tu – AM: 9 miles with 1 x 4 miles and 1 x 2 miles (5:45 avg and 5:52 avg, respectively); PM: 11 miles easy
We – off (unplanned)
Th – AM: 10 miles with 8 at 5:52 pace; PM: 11 miles easy
Fr – 5 miles easy
Sa – 27 miles, including the Baltimore Marathon in 3:09:46
Su – 12 miles easy
Total: 85 miles
Both of my workouts this week were on the treadmill during lunch because I was too lazy to get up in the morning before work. Tuesday’s workout was planned as 2 x 4 miles, but I was sweating through my shoes and the belt started getting slippery, so I cut the second interval to 2 miles. A last-minute client meeting interrupted my planned lunchtime run on Wednesday, so I missed that day’s run.
I was a pace group leader for the 3:10 pace group at Baltimore on Saturday. I figured that it would be fun helping people qualify for Boston, while getting free entry into a race. Can’t beat a training run with closed roads, water/Gatorade stops, crowd support, a free tech shirt, and grateful runners. This was a great experience and I plan to do it again. We had a decent group of about 20+ runners with two pace leaders, including me. The weather was perfect, with the exception of some heavy gusts of wind through some of the later miles. I really thought we were going to see a large group finish on pace. By 22 miles, we still had a group of 10-15 runners. That was right after four miles of hills, and because the organization was opposed to banking time early to account for the late hills, people were working pretty hard to maintain even splits. The wind around mile 22 proved to be too much, as after we went through the next water stop, we were down to three, not including the pacers. The three remaining runners were able to hang on and come in sub-3:10. This was the first marathon I have ever run a negative-split, but I guess it doesn’t count since I wasn’t racing it.
I hope everyone’s week went well.
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- Marathon Training Thread - Week Ending 10/17
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to VeganDude
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I did end up in Atlantic City and here's my report.
Alot of the past several days wind had blown out, but not all of it. 2nd fastest time so I'm putting this in the "success" colum, despite being about 6 minutes off my goal time. Miles 8-11 were into moderate wind (somewhat sheltered by the casinos), 12-16 and 20-22 were sraight into steady 15-20mph winds, 2-8 and 17-20 were in and out of wind. Here are the gory details (several of the marks were obviously off)
1-6:02 (Started with 10k and 1/2 runners and got carried away)
2-5:33 (um, yeah ... no)
3-7:33 (That means 6:33's for 2&3 and that fits)
4-6:27
5-7:03 (? Wind?)
6-6:07 (6:35's for 5&6, 1st gel during this mile)
7-6:29
8-6:30
9/10-13:09 (Missed marker - started into the wind, but tried to stay with the guy I'd been running with when I should have eased off the effort sooner)
11-6:28
12-6:52 (Hit the heavy wind along the exposed boardwalk)
13-6:53 (1:25:13 for 13 - no halfway mark on the course)
14-6:47 (2nd gel during this mile)
15-6:40
16-6:27
17/18-13:07 (another missed marker)
19-6:48 (Some of the hardest winds and feeling a bit low)
20-6:38 (2:11:42 for 20)
21-7:29 (? picked it up to pass someone I'd talked to the night before picking up packets, 3rd gel right before that)
22-6:10 (? 6:45's for 21&22)
23-6:56 (All alone, starting to realize I was hopelessly off pace)
24-7:06
25-7:47
26/.2-7:38/1:46 (Just trying to hold it together from 23 to the end. I was on an island and feeling down. Not sure how much of a differnce it would have made to have others around, but alot of my slowing was mental. Don't get me wrong though, alot of it was being wiped out from fighting the wind)
2:56:38 total.
After the race I noticed how salty my skin was, I think the winds made the sweat evaporate so quickly that I didn't realize I should have been drinking more. I took a cup at most water stops (skipped some because the course's nature made some of them really close together) but I was just taking a quick sip, not really drinking. I'm also not sure how much the 6:02 to open hurt me. I got back to the correct pace right aay, but I didn't really feel comfortable until 7 or 8.
Still ended up 12th overall and 2nd master with my 2nd best full time ever.
Average training mileage for this cycle was probably around 62-65. I really do want to try a marathon after being able to average 80-90. Maybe in the spring ...
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to VF Runner
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Congrats VF Runner on a solid race. Looks like the conditions were a bit rough. I hate strong winds.
VeganDude, how did you get the pacing job? I've always thought that would be a lot of fun.
Goal: Hot Chocolate 15k (11/6)
Time: ??
M- off
T- off
W- 7mi bike
Th- off
F- 14mi bike
Sa- 14mi bike
Su- off
Tot: 0mi running, 35mi biking, and about 40 beers consumed.
Enjoyed my week off following Chicago. I am planning on running some shorter races in the next few weeks to mix up the training a bit and have some fun. I'll probably decide whether I want to run Boston in late-November.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Abu Seyame
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No running. Taking another one off this week. I'm a firm believer of 2 weeks off following a marathon. Let the body and mind heal!
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to 4TM
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Abu & Everyone else - you will need to decide if you want to run Boston this week. Probably even by tomorrow or Tuesday. You will not be able to wait until mid-November to register. You have been warned. I will be registering tomorrow @ 9am.
"Goal" Race: New York 11/7
"Goal" Time: ??? 2:50/51 - 3:20 / Have fun
My week...
Ok, week 2 after Wineglass, 3 weeks to NYC. Legs felt better on today long run of 11 miles. Next week is my "big" week.I'll hit 54. I have no clue what my goal will be in 3 weeks.
M: Off
T: 6.14 @ 8:26
W: 8.00 @ 8:07
R: Off
F: [email protected] 7:59 (with 8 x 100m strides)
S: 5.24 @ 8:16
S: 11.00 @ 7:43
Tot: 38.38
I've been trying to run this weeks runs on the faster side of the Pfitz pace ranges. Since they were either Rec or GA paces that still isn't fast. I've gained 6lbs, time to cut back and lose it again.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Another
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Race: NYC Marathon, 11/7
Time: 2:39:59
Monday: 10 miles easy at Van Cortlandt Park on the trails, recovering from yesterday's long run/ SI Half. Lucky if I ran 8:00pace
Tuesday: 8 miles, Central Park, easy, just under 8' pace.
Wednesday: 8miles, 5easy, Last 3 moderate 19:40.
Thursday: 16miles. Central Park lower loop. 3 mile warmup, 3x3mile, 4:00jog
recovery. 17:45, 17:33, 17:32. 4mile coolddown
Friday: Stationary Bike 45:00 easy.
Saturday: Van Cortlandt. 10miles. 8easy in 7:30's, last 2 in 5:25, 5:17 with 2:00jog. Just wanted to get legs turning over, and feel slightly tired heading into my long run tomorrow.
Sunday: 23 miles, 2:38:30 . Central Park. Progressive run, from 730 down to 620s...Last 4 in 610,605,603,558. Stopped for water 3x, no other drinks or gels. Felt decent at the end, but was definitely working hard.
75miles/week.
This was a good week of training for me, I keep getting stronger by the week and am keeping with my goal of a 2:39:59 at NYC.
Thursday's workout was tough, especially going at it alone.
Sunday's (Today's) Long run felt great, it was 50's and sunny. Did most of the run on the bridle path, which is hilly enough to keep the pace honest.
With 3 weeks to go, about 10 hard days left, then 10 easy days to dial in on marathon pace and start feeling good!
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Jrunner2k
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Another- Have you ever run NYC or is this your debut ? This will be my 3rd (254 in 2007, 248 in 08). If the weather keeps up, marathon sunday should be perfect !
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Another
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Columbus Result - 2:39:58!!!
I could talk all day about this race. Very special day. 7:19 PR and 2 seconds under my ULTIMATE goal that I didn't even decide to go after until about 2 weeks ago when my training had really come together and indicated 2:42 was a sure thing and 2:40 was a possibility on a perfect day. The weather was perfect and I just had to run smart and patient through 18 or 20 and gut out the end. Blow by blow:
1 6:19 - I wanted 6:15, but perfect.
2 6:07 - I wanted 6:10, but perfect.
3 6:10 - Perfect.
4 6:07 - In the groove.
5 6:02 - Whoa Nellie - don't get carried away.
6 6:06 - Better.
7 6:15 - A little surprised, but long gradual incline.
8 6:11 - Pick up 2 Clif Shots but know I'm not ready for any.
9 6:07 - Just being patient. Been running with a very energetic young guy that keeps getting the crowd fired up. He pulls away every time the crowd cheers! ;-)
10 6:10 - Feeling confident, but still very early.
11 6:08 - Decide I should probably take Clif Shot at 13
12 6:08 - Another decent incline, start feeling it.
13 6:02 - Didn't mean to run that fast! Lots of crowds & 1/2 marathoners finishing pulling me along. Run by wife (& kids) and tell her "I've run the 1st half perfect, now the hard part."
14 6:11 - Took CS just after 1/2. Take drink of water afer that and choke. I lose all that was in my mouth. Only a little left in cup. Afraid I'm going to cramp as a result (CS w/very little fluids). Spectators probably think this guy's in trouble dry heaving with 12 miles to go!
15 6:03 - I didn't really want to drop to this pace yet. Pass a pack of 5 guys in this mile. I slow down - at least I think I do.
16 6:02 - Ok, I'm committed now. Can't be a wuss.
17 6:02 - Go by OSU stadium. Man - that's HUGE! Feel good.
18 6:13 - Geesh, I suddenly feel like I've crossed over the line. Man, that was quick. I take 2nd Clif Shot.
19 6:17 - Oh crap, I'm going to blow up?! Then, I remember the elevation chart - miles 18 & 19 are the biggest climbs and the last 10k is mostly coming back down.
20 6:08 - Ok, now the racing begins. Got to 20 in 2:02:51. That means I need a 37:08 10k finish for my top goal. We all know that's 5:59 pace and faster than any mile I've run so far... I haven't come this far to not go for it.
21 5:59 - Wow, I'm giving myself a chance.
22 5:52 - Heck yeah! I can do this. Take last Clif Shot - I know it's probably too late to matter, but hey: it might help me the last 1/2 mile!
23 5:49 - Wow - that was a fast one. I hope I didn't just kill my chances by really crushing the last 2 miles. This was a downhill mile, but still...
24 6:03 - I need 13:25 for the last 2.2. I think I can.
25 6:08 - Yikes, this is going to be VERY close! I need 7:26 for 1.2.
26 6:03 - I probably look like a psycho with occasional grunting and intense determination on my face. My wife says I looked really strong, so I'll use that for my memory.
26.2 1:12 - I lean over after the finish and just fall down on my butt. I DID IT!!! Absolutely amazing.
We all beleive that we can do better, and I am no different. While I don't think I could have run any faster today I do think I can run better with another year of healthy running and a little more mileage. I will not worry about that for a while. I will enjoy today for what it was: a very special, infrequent occurrence in running. A day when you know you gave it all, got it all out, left it all on the course...
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Road Racer
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Now I'm ticked that I screwed myself out of running Columbus today. Sounds like a perfect day. Way to go Road Racer.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to VF Runner
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Great job VF Runner!!!
This message board is horrible. Its never available and always down.
Jrunner - This will be my 2nd time running New York. My first marathon was New York back in 2006 (306). I'm amazed I did so well considering it was my first. But I made the rookie New York mistake of going out about 30+ seconds off my half PR. 5th avenue and central park were not fun.
But I had a great time and it has made me a marathon addict. I'm hoping that this year will be just as fun. I have no clue what I'll run there since I already ran Wineglass. Tapered for that and I am doing a short reverse taper for New York than I have to taper again. Who knows. I'm doing it more for the fun of it.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Road Racer
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Wow, Road Racer. Very Impressive, way to go for it! Congratulations.
Great race as well VF.
Goal Race - ??
Goal Time - ??
Mo- cheeseburger, fries and beer
Tu- Pizza and beer
We- wine and beer
Th- lots of wine
Fr- pizza and beer
Sa- salmon, roast beef, candy, wine and liquor
Su- OFF, slept all day
In all seriousness, I ate and drank a lot this week. Sunday I was totally burnt out and over it. Had my fun. I will start to lift weights and cross train with week, may be run a day or 2. Can't wait to get back out there.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to NoleRunner24
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VF runner -good job on a windy day!
Road racer - Nice running! Columbus is a great course, isn't it? Especially those last miles downhill!!
Richmond Nov.13
goal 3:45
Mon lift 60mins
Tues 7mi
Wed 8mi
Thurs 6mi
Fri off
Sat 6mi.
Sun 18mi in 2:43
Had a very good week. Three weeknight runs were all hard efforts. Managing to keep any foot issues at bay (ran 18 miler on bike trail to take advantage of softer surface). Army Ten miler coming up on Oct 24. Hoping to match my 80min effort last fall (with about half of running mileage).
Hope everyone stays healthy!
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Mike in HC
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Road racer, great race! It was inspiring to read your race report. It makes me want to jump right back into serious marathon training.
Does anyone have any suggestions for a spring marathon? Boston is the most obvious choice, but I did it back in 2008 and had trouble with the downhills as there are no places to simulate the course out here in Chicago.
I don't care too much about it being big or small, nor is travel that big of a concern. I would prefer a course that is not too hilly though. So far my long list consists of: Boston, Eisenhower (KS), Country Music (TN), Eugene, Cincinatti Flying Pig, Big Sur (I know it's hilly), Vancouver, Oklahoma City, Green Bay, Cleveland, Rockford (IL). If anyone has any first-hand info on these races it would be much appreciated.
Right now I am torn in between running a bigger marathon and going for a PR or running a smaller one and going for the win. Unfortunately, the time frame I'll be able to run one is pretty set between mid-April through mid-May because of work/life considerations.
Thanks for the help.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Abu Seyame
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Abu, Unfortunately you will have to make that decision about Boston probably by the end of today. 13,000+ people have already registered. It will probably close today or tomorrow.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Abu Seyame
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Re: Hill training in Chicago. The only remotely passable option are the bridges over the south branch on the southside. Back when I lived there, I'd basically run a loop from 31st to Roosevelt on Halsted (the bridge at Archer is probably a 25 foot climb), cut over to Damen (the bridge before Canal is probably a 30 foot climb), then down to 31st again (the bridge over the highway and then the river is actually a decent hill -- maybe 60 feet or so), then cut back over to Halstead. Total loop is about 7 miles.
Re: Boston. Just signed up.
Re: Last week's training.
M: 10 @ 6:50 pace. Right at the sweet spot of slower than MP, but harder than MP effort.
Tu: 7.25 easy.
W: 7 @ 6:25 pace.
Th: Off. Had to go to the ER with one of my boys for a -- wait for it -- fractured skull. (It's tiny and he's fine. Though we had to do some serious pleading so they wouldn't call social services. Maybe if the idiot would quit launching himself off of beds and couches and whatnot.)
F: 7 on the track. 6 x 400 at 77-78, then 2 x 800 @ 2:50 when they kicked me off the track. Grrrr.
Sa: 6 easy.
Su: 14 @ 7:15 pace. Out at 7:25 pace; back at 7:05 pace.
Total: 51, all at altitude.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Abu Seyame
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Abu,
I was going to ask the same. I would like something fast... something where I can try and make a legit run at 2:37:00. I just signed up for Boston... figure if I have to, I'll eat the $130. Sucks, but what are you going to do?
Its a great race, and I hate that it defeated me last year rather then the other way around, but between the weather and the course, its one of those races that really can go very badly. I just don't know if I have the time and energy to get the course specific training in... though in some ways it would be fun to do some workouts that focus on the course. Something like repeat downhill miles or something followed by repeat uphill miles. That would be interesting if you could find the terrain.
Anyway, the other options on my list are London (if I could finagle my way in, though this option is not popular with the wife), Grandmas (a little late at mid-June), and Vermont (a little hilly, not great depth in the 2:35'ish range).
Part of me says do Boston and if I cramp at 10 miles like I did last year, pull the plug and try for VT. Part of me says don't do one at all. Now that I'm registered, though, I can just chill for a while.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to Road Racer
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Road racer... that was inspiring man. Awesome AWESOME job. Unbelievable. VF, I hate wind. That's impressive given the conditions. Great race.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to 4TM
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Congratulations on great races, Road Racer and VF Runner!
Abu, for the pacing gig, I just emailed the contact person on the Baltimore Marathon website. I'm not sure if that is how it works for other races. I just had to show proof of my marathon times and provide references for personality and reliability.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to VeganDude
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Spring marathons in europe to consider: rotterdam and paris (april 10), vienna (april 17). I also heard that edinburgh in may has a new fast course (anyone know?).
I am rebuilding VERY slowly. I did 20 miles last week. My heart rate is around 10 bpm faster on recovery jogs than it should be.
I am curious how vegandude is feeling this week after jogging a marathon. His effort would be equivalent to me running a 3:30 marathon during training - and i can't believe that i would rebound so quickly. 26 miles is still 26 miles no matter how slow. So let us know how you feel this week.
Kudos to Another for doing NYCM so soon after Wineglass. I can barely survive a 5 mile jog at 8:30 pace right now.
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- RE: Marathon Training Thread - Week Ending 10/17 - in reply to CTA
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On Facebook:
The Boston Athletic Association strongly encourages qualified runners interested in running the 2011 Boston Marathon to register now at www.baa.org.
CTA: It is still to be determined if this will be a disaster of epic stature. However, I have put no pressure on myself for this race. Wineglass was my goal race, this is for fun. To enjoy the New York Marathon for all its worth. If I feel good going into it I'll go for it and likely die somewhere on 1st ave, the Bronx of 5th ave....
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