Marathon Training Thread: Week Ending 1/9

rhrunner - very best of luck next weekend. Hope you have a great race.

Hope all doing Disney had a great day.

M: 5M easy

T: 5M @ 7:43m/m avg

W: 7M @ 7m/m avg, 7:41, 7:29, 7:20, 6:55, 6:34, 6:28, 6:25

T: 5M @ 7:38m/m avg

F: 5M @ 7:19m/m avg

S: 5M @ 7:40m/m avg

S: 12M @ 7:30m/m avg, 8:27, 7:39, 7:40, 7:42, 7:31, 7:29, 7:19, 7:18, 7:17, 7:18, 7:12, 7:11. Felt decent.

Total: 44M

First week I've run every day since September. Today's run was the longest since I stepped off the Berlin course at the 17k mark on 26/09. Still feel very unfit (and fat) but felt like there was a faint hint this week that there might be some life left in me yet ;-)

rhrunner, is 2:35 still the goal? What do you plan on going thru the half in? I'm going to be there as well and didn't know if we'd be in the same ball park.

2:35 is still the goal. I plan on starting out at 6:00 pace through 10k, then pick it up to 5:55 pace to bring me through the half in about 1:18. Would love then hold 5:55 the rest of the way or even feel good enough to drop some 5:50s. Are you planning on similar?

The last marathon I did was Chicago 2009 and I went out in 1:13 and ran 2:36. Granted I was in a hell of a lot better shape for that race than this one but that was a feeling I don't want to experience again so that's why I'll be starting at 6:00.

Thanks for the words of encouragement for next week marmite!

I know that feeling you talk about coming back when you feel unfit and fat but consistent mileage changed that for me and I feel great. I'm sure the same will happen for you, good to hear that there is that faint hint of life in your legs!

Just a scoach faster. I'm a little older so slower to start and was hoping to catch on with someone.

Sounds like you have a good gameplan, best of luck and a tailwind to ya!

Goal Race: Disney

Goal Time: 2:28ish

Result: 2:31:44 - 3rd Overall

I wish I could come on here and report that I shattered 2:30....but I can't, and I didn't. Though despite what some of you might think, I'm not really disappointed. Sure I wanted to run under 2:30, but I've got to keep everything in perspective...I just ran a 2:31 3 months ago...and I didn't decide to do this race until 4 weeks ago. With the extremely abbreviated cycle, I feel like I performed really well out there today. Even though I was in good shape, part of the training that leads to a good marathon is having the right mindset and I just didn't have that going into this race.

That said, I still went for it from the gun. I wish I had splits to report to you, but I was running in the dark for 16 miles, and taking splits would've been pointless because I wouldn't have seen any of them. They had a clock at every mile, and since I started right on the start line, I used that the entire race.

Disney RR

I ran with the eventual 5th place finisher for the first 8 miles, after I realized we were slowing to about 5:45's, I told him I was pulling ahead and I'd see him at the finish. So I ran completely and udderly alone from mile 8 to the finish. I hit the halfway point just about what I wanted to come through in, and still felt pretty relaxed. Mile 15 is where things got interesting....remember the achilles thing I was talking about earlier this week, yeah that came to haunt me right here. In an instant, my right achilles got as tight as a steel cable, and I seriously considered pulling the plug right then and there. But after about 3 minutes, it wasn't getting any worse, so against my best judgement...I decided to continue on.

I passed through mile 20 very close to what I came through in Twin Cities last October. Since I knew the last 10k wasn't uphill here, I was feeling pretty good about my chances at a sub-2:30. Just before mile 21, theres a turnaround point....a good chance to see those around me, and shockingly, I see the 7-time winner of Disney, Adriano Bastos behind me. What? I definitely would've remembered passing him. I found out later that he had stomach issues the whole race and stopped about 4 times. Goes to show even the elites aren't immune to "off days." He struggled badly and ran a 2:44 today.

Around mile 22 I realized my achilles was now probably swollen because it's rubbing like hell against my shoe...not good. Mile 24 is where the wheels fell off, after that I didn't care about my finish time, just about finishing. I passed a guy that was laboring worse than I was about mile 25.5. As I turn the final corner and see the finish line, I get a huge ovation, because I'm the local guy finishing in the top 3. It was so amazing it sent chills down my spine.

Here's the fun part...

As soon as I crossed the finish line, I'm pulled over to the media tent (which is heated and has lots of food inside) and interviewed by 4 different people. 1 being the Orlando Sentinel, 1 being the Disney people, the other 2....I have no clue. I'm then assigned a "shadow" whose only job is to follow me around from the time I cross the finish line until after the awards are over and does whatever I say. It was definitely a new experience that I'm totally not used to, but that's the sole reason why I enjoyed getting top 3 in this race so much. I felt like a celebrity.

I got a chance to talk to the winner of the race (through his interpreter, he didn't speak English) and 2nd place, who happened to be Mike Wardian. The winner is in his mid-30's and he seemed quite impressed at the talent I show being only 24. I felt honored just to be mentioned in the same sentence with him and Wardian. Mike Wardian is truly a nice guy, someone that goes out there week in, week out and just does his thing...and has a blast doing it. He didn't seem that pleased with his performance today, but regardless...a great run. His story is very admirable and quite inspirational.

When we walked over to the awards ceremony, I felt like an even bigger celebrity because I was getting asked to take pictures with complete strangers....and I even signed an autograph! Needless to say, I won't forget this experience anytime soon. After the awards were over, and I collected my 20-lb Mickey Mouse trophy, more pictures were taken and everyone went their separate ways.

After I finished, I was disappointed that I didn't break 2:30, but after everything I went through getting 3rd place, it all went away. I'll even go as far to say that I'd rather get 3rd and run 2:31, than run 2:29 and get 4th. It was that neat of an experience...at least for someone who doesn't go through that type of stuff every race. Not to mention, I still believe if I had people to run with during the race, things may have been different....but like I said, I went for it and have no regrets.

It's only fitting that this 2:30 mark is giving me trouble. In high school, I went through the exact same thing with the 5:00 mile, 10:00-2 mile, and 17:00 5k. And I eventually broke down all those barriers. At this point, it's just a mental barrier....one that WILL fall sooner or later.

I've now got to take some time off, as my achilles is currently soaked in ice....and is absolutely screaming at me.

rhrunner - You're ready. Just concentrate on rest/sleep this week...less is more right now.

pablo, sorry to hear you didn't break 2:30 but that sounds like a great experience at the race! You've got a great attitude and plenty of time and more races to smash the barrier. Enjoy relaxing and resting for a bit, you've earned it.

Thanks for the words on my race, definitly will be getting a lot of sleep and taking the runs easy this week. Nothing more I can do now, just get to the line feeling great and ready to go after it.

Pablo, congrats. Autographs!?! I hope that ends up framed on some kids bed stand somewhere. Probably too soon to ask, but when/where is your next marathon?

My Week:

Goals for 2011: 5k (15:15), Half (1:12), Full (2:30)

Bests of 2010 : 5k (15:28), Half (1:14 - split), Full(2:35)

Su: 16 (at 6:30 pace)

M: 4 / 8

T: 4 / 9 (12 x 400 at 73 with 100m jog rest)

W: 8

R: 4 / 8

F: 3 / 10 (6.5 mile HILLY tempo at 6:00 pace)

Sa: 6

= 80 miles

A solid week, finally. Got in the long run, intervals, a tempo, and my standard fare of four weekday doubles.

Half marathon is two weeks away, and I am pretty eager despite lack of preperation. Sustained <5:30 miles sound pretty tough in my head.

Oops, above post is me, SilkySlim.

Goal Race: NYC Half Marathon (3/20)

Goal Time: TBD (maybe PR if I can start getting in solid training)

M: 8 easy

Tu: 9 easy

W: 11 w/ 6x 4 min on 3 min off; first "hard effort" since CIM; felt like garbage

Th: 10 easy

F: 9 w/ 8 laps of 200m on/200m off - welcome back to 5000+ft. 200s weren't too fast (34/35s), but I was really huffing and puffing on the easy segments

Sat: 8 easy

Sun: 13 really slow in snow

Total: 68 miles

I am pleased I was able to get in 7 days of running for the first time since CIM. Wanted to finish with some faster miles on Sunday, but the snow cancelled those plans.

rhrunner: good luck this week, sounds like you have a good race plan

pablo: congratulations! Seems like you really have the right mindset about it all. Barely missing sub 2:30 in a race you decided to run on a whim 4 weeks ago is amazing. Get that achilles healthy and keep at it. You'll get there soon.

Goal: VCM, PR

10 Saturday, every other day was 20 for 130 total. All easy. I haven't done any workouts for a while, but I'm back at school and have easy indoor track access, so I'm planning on getting in some faster stuff.

pablo - Great run for a race on such short notice. Great run anyway, really, whether you decided recently or not. I've recently joined the ranks of the 24 year olds and haven't signed any autographs yet; that's a great story!

Goal: Gold Coast Marathon (July) 2:3?

Conditions here are a combination of 85 degrees and rain. Severe floods throughout Queensland but we are not effected here on the Gold Coast.

M 9(8:18)/4(7:51)

T 15(7:33)

W 10(7:17)/5(7:29)

T 15(7:59)/5(8:53)

F 10(7:58)/5(7:34)

S 8(8:42)

S 20(8:29)

Total: 106

YTD: 134

Still six months untill my goal marathon although I will do the Noosa half 5/22. I want my milage to sit around 100-110 for as long as possible so happy to be there now. Miles are very slow but just spending time on my feet. Another week or two and then I will slowly introduce unstructured speed. This is definately not typical Aussie method but as I am new to running (2 years in march) I think I will benifit from the easy miles.

Strong run Pablo, well done!

Good luck to those racing this weekend.

Goal Race: Boston

Goal Time: 2:40:00

Monday - 10.5 easy 1:18:18

Tuesday - AM: 8 easy, PM: 6 comfortable 44:38, 8x100m strides

Wednesday - AM: 2 w/u, 6x100m strides, 6 mile tempo 35:23 (too hard) 5:41, 5:55, 5:54, 5:59, 5:56, 5:58, 2 c/d, PM: 6 easy 49:00

Thursday - AM: 6 easy 48:03, PM: 6 easy 47:31, 8x100m strides

Friday - 6 easy 46:31, 8x100m strides

Saturday - 2 w/u, 8x100m strides, half marathon 1:17:25, 2.6 c/d

Sunday - 6 easy 47:38

Total: 84.5 miles

First off, great race Pablo and way to hang in there with your achilles bothering you! I'm sure you would have broken 2:30 if you had a group to run with. It's amazing how much easier it is both physically and mentally to be in a group, so way to hang in there all alone like that.

As for my week, I decided to run a 6 mile tempo Wednesday to break in my new racing shoes. The first mile has a big downhill the first quarter mile then levels off, but the 5:41 still felt way too fast. I felt terrible and probably could not have run another mile at 5:55-6:00 pace, so I was just hoping I still had a chance to break 1:20 on Saturday.

As for the race, I got out comfortable and was a bit surprised to see 5:50 for the first mile, so I backed off to 6:04 the 2nd. The 3rd came by in 5:56 and I was feeling like crap, but I had just caught up to the 3 lead women and a couple guys, and started running with them. I started feeling really good and clicked off 5:55, 5:48, 5:53, 5:52, 5:50, 5:40 for miles 4-9. At around 9.5 my back started tightening up and I started feeling pretty tired - a bad combination. The group I was with started pulling away as I slowed, so I ran alone the rest of the way. Mile 10 was 5:59, 11 was 6:03, 12 was 6:02, and 13 was 6:02. I was hurting pretty bad the last few miles, but I'm very pleased with 1:17:25 considering I could barely run that pace for 6 miles on Wednesday. I think I'm on target for my goal pace in Boston, as I'm still 15 lbs over my college racing weight. I just need to figure out why my back keeps tightening up in races. It happened on Thanksgiving in a 10k as well. Alright I'm done writing a novel. I hope everyone had a great week of training!

Pablo, awesome man. Very well done. I'm not convinced I could run my mp for a half right now, let alone for a full marathon.

Race: NYC 1/2 and Boston

Goals: 1:13:59, 2:39:59 (for now... Hope to revise these down)

Mon- 9

Tue- 5.5

Wed- 10

Thur- 10

Fri-10

Sat- 8.5

Sun- 16.5

Total: 70

Had some good quality in there and my first real long run since Chicago. The first long run is always so discouraging. It seems impossible that I could run 10 more miles and the whole thing faster then I did today. Strange how that works. Did 20 minutes hard towards the end of today's run (5:45 pace?). Ran up and down mountains all week in LA. Terrain made things difficult. Also got to do 2 runs with a few good friends... One of whom is a multiple time usatf finalist, top 15 USA cross guy. Thank god he took it easy on me. Not the total mileage I wanted, but a solid week. My legs are kind of shot from all the hill running since last sat. Back to work this week. Will be easier to be in a routine and should be able to get back at the doubles.

Great race, pablo! I appreciate the post race report. Mickey mouse and autographs.

m 6ez

t 6 6x striders

w 6 w/ 6x400

r 5.5

f 2.5 (ran out of time)

s 6 ez

s 2 am ez 10 pm w/ last 4 @MP (7:30)

44 miles

GoalRace Cleveland

Good week. Actually felt like a runner by the end of the week. Some 800s and another tempo workout next week. I'm going to try and squeeze in some very short doubles.

Goal Race: Pittsburgh (5/15) 2:42

Monday: 10 miles easy

Tuesday: 10 miles easy

Wed: 11 miles medium long run

Thursday: 10 miles easy

Friday: 9.5 miles easy

Saturday: 16 miles - long run

Sunday: a.m 9 miles easy p.m. 4 miles easy

weekly total: 79.5

Just a week of mileage for me. Following an 18-week plan so the workouts and tempos will come soon. This will be my 2nd marathon, so I'm looking forward to seeing what having a little more structure in my training will lead to.

Age:43

Race:Houston Half and Boston Marathon (1:19 and 2:48)

Monday: 5 miles (ave 6:36 pace)

Tuesday: 6 miles steady on treadmill (ave 6:55 pace)

Wednesday: 6 miles very easy, mostly with girlfriend (ave 8:25 pace)

Thursday: 1.5 warm up, 3 X 1 mile on treadmill in 5:42, 5:39, 5:28. 1/2 mile jog recovery between each at 7:30 pace. 1 mile cool down

Friday: 4.5 miles (ave 6:46 pace)

Saturday: 13 easy (ave 7:12 pace, last 4 sub 7)

Sunday: 5 miles (ave 6:56 pace) and 4.5 miles slow (7:56 pace)

First time in over a year of 7 straight days of running or a 50 mile week.

Hope to bump it up another notch this next week.

Congrats on your race, Pablo. Sounds like an awesome experience !

nikeman,

Those training paces (mostly sub 7) seem pretty fast, considering your 1:19 goal time. Are these typical paces for you, or is it just because your mileage is still relatively light right now??

I'm just jumping in the thread this week, so apologies if there is history I've missed.

that's been a problem for me in the past (training too fast). It's pretty difficult unless I have someone else to train with to slow me down.

I guess some stupid part of me thinks that I can still train like I'm 29.