Marathon Training Thread - Week Ending 1/30

Goal: 2:48-50

Race: Gansett

I think I'm joining you in the "I'm back" club. After 1 run in 2 weeks I got my training started this week and completed my week very successfully. Continued stretching and a shoe with a cut-out heel counter seem to be doing the trick. I can't say I am 100% but probably closer than I've been to it since Thanksgiving.

Mon - 6 (7:10 - Too fast, but glad to be running)

Tues - 11.5 (7:35 Hilly)

Wed - Off (40 min. stationary bike - weather related.)

Thurs - 6.5 (7:10 - Same as Mon.)

Fri - 11 (7:30 - Hills and slush)

Sat - 6 (7:25 - better pace for easy run)

Sun - 17 (7:12. 7:30 for first 9 6:30-45 for next 5+ then kind of bonked. Lots of hills.)

Total 58 - Highest since mid October.

Feel a bit beat up after today's run, but it's just normal post long run type stuff. I'm really going to have to focus on keeping easy runs easy now.

COPY/PASTE - Found that "oz" had started a separate thread.

Goal: Gold Coast Marathon 2:35

Conditions: hot 90 degrees

M - 5 (7:52) / 10 (7:50)

T - 15 (7:27) / 5 (7:56)

W - 11 (7:42) w 10 * 1min pick ups

T - 15 (7:44)

F - 10 (7:29) / 5 (7:31)

S - 8 (7:36)

S - 20 (7:22)

Total: 104

YTD: 458

Whilst I am satisfied with another week of base I would appreciate some feedback/advice. My Marathon is in 22 weeks and I intend on following a Daniel's type program for the last 18 weeks with an emphasis on threshold and MP running. What should I do for the next 4 weeks? More base or sessions? If sessions what type.

Background Info:

I started running in March 09 after being a fitness jogger (3-5miles 1-2 times per week) for years with a 10k PR of 44min. My race results since have been

July 09 Mara 3:15

Aug 09 half 1:26

March 10 5k 17:20

May 10 half 1:16

July 10 Mara 2:53 (hamstring issue)

Oct 10 Mara 2:38

I'm 34 years old.

Thanks, any help appreciated.

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Goal Race: Boston

Goal Time: 2:30

M: 6 easy

T: 6 easy

W: 4 am easy 6 pm easy

T: 4 am easy 6 pm moderate

F: 4 am easy 6 pm easy

S: 12 moderate

S: 6 easy

Total: 60 miles

YTD: 282 miles

Another recovery week after Arizona, felt good. This coming week I am traveling for work so training will be pretty short but that works out, this will be my last down week until I hit the training hard for Boston.

Oz, I would say just keep doing base and strides a few times a week. Should have you ready to go for the real training phase.

Goal Race: Boston

Goal Time: 2:33

M- 11 (7:26)

Tu- 12.5 (6:29 - Fartlek run= 8 x 2:00,1:00,:30 w/ 1:00,:30,1:00 jogs between. I kept my watch running, splits= 606,606,605,601,556,554,540,545)

W- 10.5 (7:25)

Th- off

F- 11.5

Sa- 20.5 (6:50, hilly run, threw in 4x1mi w/1min rec in the first half--556,603,553,545)

Su- 9 (7:33)

Tot- 75mi/6d

Pablo - great week! I will just caution you to take it easy for another week or 2. I felt the exact same way after Columbus. I all of sudden was nailing some of my best runs (ever) in the 3rd & 4th weeks post marathon. And, they were coming easy! But, a week or 2 after that I hurt my achilles. Granted, I had warning signs I ignored and I'm 13 years older than you... but, be careful nonetheless! Just get the miles in without any fast stuff for another week or 2. I know you're smart and you'll be careful. Just my two cents.

Race: Boston

Goal: 2:45

M: 20 miles(7:02 pace)

Tu: 6.5 miles

W: 14 miles w/ 4 x mile(2 min rest) 5:37,5:31,5:26,5:12

Th: 10.5 miles

F: 8 miles

Sa: 4 miles easy

Su: 1:15:15 Half marathon, 17 miles total

Total:

80 miles

Round Mound - Is that a typo for your goal time? Running that 1/2 at the end of that week makes me think you should be aiming for 2:35, not :45. Well done!

Yeah, Round Mount Runner definitely has way more than a 2:45 in him with that half time after a hard week of training.

Another pretty good week for me:

Goal race: Modesto Marathon, 3/20

Goal time: 2:35?

M: 4 am / 9 pm

T: 4 am / 9 pm

W: 4 am / 9 pm

Th: 12 pm -- 4 mile tempo with the track club (800m on (2:40ish)/800m off (3:00ish)) plus strides, warm-up/cool-down, and jogging to and from the track

F: 4 am / 8 pm

Sa: 11.5 pm @ 6:00/mi

Su: 20 am

Total: 94.5

COPY/PASTE from quack

Georgia half marathon: March 20

Pittsburgh marathon: May 15. No idea what my goal time is (see below)

Week was nearly straight out of Pfitzinger 55-70:

M - 3 am easy treadmill / bit of exercise bike + lifting pm

T - 9.8 (7:53) with 7x100 strides. Snowy.

W - 14 (7:29). Wet, slushy snow. Kinda sucked.

H - 5.6 TM (7:55), 7x100 treadmill strides at end. pm: lifting

F - 11 (7:21)

Sa - 5.2 (9:18 w/company)

Su - 18.1 (7:22, felt great)

Total: ~67

I'm coming out of hibernation after five years of putting away calories for the winter. I'm kind of an endurance diletante - I raced a bit on the cycling team in grad school, half-assed triathlon before that, mostly recreational jogging before that up to about 40 miles per week, and a mountain biker before that, etc. :-) So...

This week is a bit of a bump up for me - last week was about 60. What I'm curious about: If my goal is to run my lifetime best marathon some time, say, two years from now... should I stick with the full Pfitzinger plan to train for the Pittsburgh marathon, or stay in base/mileage building mode, get up to 80-90mpw and just run the race off of that?

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Goal Race: Boston

Goal Time: 2:40

Monday - AM 6 slow; PM 6 slow

Tuesday - off

Wednesday - AM 6 easy; PM 2 w/u, 8x100m strides, 8 mile tempo 47:04 (5:58, 6:01, 6:00, 5:52, 5:46, 5:51, 5:49, 5:47), 1.5 c/d

Thursday - AM 8 easy; PM 8 easy, 8x100m strides

Friday - PM 8 easy, 8x100m strides

Saturday - AM 21 min w/u, 8x100m strides, 3k race 9:43, 28 min c/d; PM 8 moderate 55:44, 5:44 last mile

Sunday - 16 real easy

Total: 87 miles

My legs were really tired from the start of the 3k and I ended up in no man's land. I went out in 73, came by 4 laps in 5:03 and just kept getting slower...just one of those days I guess. I was going to run the 5k but no one ended up entering it. It was a good workout at the very least. Other than that, I had a decent week considering I took a day off.

Goal Race: Boston - under 2:31

Mon - 8.6 am/ 6 pm

Tues - 12 pm 5 x 3up/2down fartlek

Wed - 8.8 am/ 6 pm

Thurs - 8 am/ 6 pm

Fri - 8.5 pm

Sat - 12 pm with 5 mile tempo (5:38 avg)

Sun - 20 mi

Total 95.8

I've been lurking these threads for a while but I just decided today to join in. This week was a decent one. Had one terrible run Thursday morning where I felt like I had zero energy. Other than that pretty good. The long run today went really well. Finished it in 2:13:00 which includes a 2 mile climb (elevation rise of near 1000ft) which was at a much slower pace.

I really enjoy these threads. They are pretty inspiring in many ways. Since this is my first post I'll give a little background: I ran my first marathon last spring. Finished in 2:35. I was really pleased with it since I had mainly been training for 5k on the track. I'm really hoping to run under 2:31 at Boston, but am nervous since Boston is a harder course than the one I ran. If anyone has any advice for getting ready for Boston I would really appreciate it!

Goals: NYC Marathon (TBD)

NYC Half (1:15 - 3/20)

4:00 (1500), 15:30, 33:00

Mon: 11 (83' longish run)

Tue: 9 (62' - 2 up/down, 5 mile progression - 6:27, 6:02, 5:54, 5:44, 5:28)

Wed: 8 (63' easyyy on packed snow)

Thu: off (unplanned)

Fri: 4.5 (30' with some strides)

Sat: 7.5 (4:25 mile, 1.5 hour break, 2:06 800 at BU Terrier Invitational)

Sun: 15 (1:46:00 - Boston Marathon course, Newton Hills)

Total: 55 miles

Solid week. Thursday was going to be an easy 10 miler, but the snow and ice just made it way too dangerous to head outside. We got about 18" and some ice as well. I don't have access to a treadmill right now either. Tuesday's workout felt great, and Saturday was awesome. BU puts on a great meet. Good competition, and saw some fast times too. I think there were 4 or 5 guys under 8 in the 3k! I'll be back there in 2 weeks before transitioning to half marathon training.

Sunday's run was awesome. It was cool to see so many people out running on those roads. The hills aren't bad for a 15 mile run, but to do that at marathon pace, after already doing 15 miles of the race is damn impressive!

Goal race: Spring marathon (Vermont City?)

Mon - 5 mi, felt horrible.

Tu - 12 (2 w/u, 10 mile slow cutdown, finished in 5:40's, average pace 6:22 for the hard).

We - 7 (Cut it short, night run with roads covered in packed, slick snow, not fun).

Th - 9/3 double. 9 miles progressive (on treadmill due to bad road conditions), starting at 6:30, ending at 5:50.

Fr - 10

Sa - 10

Su - 14, 6:58 average.

Total - 70

Highest mileage in a while, felt pretty good, going to bump it up again next week.

I'm happy with the week, even though I would have liked some better workouts, and a little higher mileage, but I'll take it.

Race: Boston

Goal: 2:47(Ha!) - 2:49

My week, now Week 1 of 12 for Pfitz 12/85+

M am: 6.00 @ 8:24 TM

M pm: 5.00 @ 8:25 TM

T: 10.02 @ 7:58

W: 14.00 @ 7:21 with 4 miles in 26:15 then a 6:47 mile <--- Time to switch to Pfitz

R am: 6.00 @ 8:12 TM into 2.5 of heavy snow shoveling

R pm: 4.00 @ 8:21 TM

F: 12.00 @ 7:34 TM (Boston Sim, -3 % into Newton Hills)

S: 8.00 @ 7:49 TM

S: 17.33 @ 7:17 (Last 8.33 in 6:43, fro 6:48 down to 6:32).

Tot: 82.4

I am anout 15 sec/mile slower than last year. I hope to make that up. I am about 5-6 lbs heavier than last year also. Today's "MP" session wasn't all out, but comfortable. I had another gear left at the end, but since I ran hardish on Wednesday I didn't want to kill. Pfitz just had a MLR on Wednesday with no fast running. This will hopefully be my lowest mileage week for the next 8 weeks.

I have a feeling I would be better at 50k's, one of these days I will run the USATF 50k champs here on Long Island, but its in March 6 weeks before Boston...

mr - For Boston there really isn't anything specific I think you need. Just throw in some downhill runnings and some hills in one of your runs. I have a treadmill that does -3%, so I do 6-7 miles @ -3% and then do a Newton Hill simulation of 5.6 miles after that. I do that once a week, probably until end of Feb. Then I cut that off..

I think its more important to know how to pace the course. As in don't go out too fast in the downhills, don't kill it on the uphills and open the flood gates at mile 21 after cresting HB hill...

Long time reader, first time poster.

Goal: Cleveland (5/15) sub- 3

Sun- 18 decent pace

Mon- 8 with 6xmile (6:30) average

Tues- 11 easy

Wed- 8 with 5 miles in 32:30

Thurs- 13 easy- somewhat hilly course

Fri- 11 with 10 miles in 68:34

Sat- 6 with 8 strides

Total- 75

Solid week.

M - 11mi - 84min

T - 15mi - 95:36 (10 tempo in 58)

W - 5mi - 36min (deep tissue massage)

Th- 8mi - 60min (tired)

F - 17mi - 2:01:19

S - 12mi - 1:29:28

Su- 14mi - 10k race won in 32:27

Total - 82miles, 1 workout, 1 race

YTD - 381 miles

Aim: Boston 2:44

Mon.—8mi.

Tues.—15mi.

Wed.—morn. 6mi.; eve. 9mi.

Thurs.—9mi.

Fri.—14mi. early morning.

Sat.—10mi.: 1.5mi. up, 5.3mi cross country race, 3rd., 31:25.

Sun.—20mi. in hills, 2:31.

Week: 91miles including three longer runs and one good race. I was pleased with the race because I was able to move up into third from further back and felt especially strong in the last two miles. I was also over a minute faster on this very tough course than I was one year ago, when I was doing few miles (70-80 per) but with more quality. I’ll go ahead now with the plan to raise the mileage -- for another month at least, and only then incorporate more intervals and tempos.

Goal Race: Pittsburgh Marathon (5/15/2011)

Goal Time: 2:42

Monday: 10 easy

Tuesday: 10 easy

Wednesday: 12 easy

Thursday: 10 Easy

Friday: 10 easy

Saturday: 10- out and back w/ last 5 at MP

Sunday: 18

Weekly total: 80. Last week of strictly base. Got plenty of good miles in and plan to start incorporating workouts in the near future.