Marathon Training Thread - Week Ending 4/10

Goal Race: Boston (Bib 226)

Goal Time: 2:29:59

M - 5 easy

T - 6 easy AM 9 easy PM

W - 6 easy AM 2 wu, 10k in 33:30 (5:28, 5:26, 5:24, 5:21, 5:20, 5:15, 76) *1600 splits and last 400 2 cd PM

T - 6 easy AM 8 easy PM

F - 6 easy AM 10 easy PM

S - 8 very easy

S - 17 easy to moderate

Total - 91 miles

Good week, the 10k on Wednesday was excellent. Not difficult at all, accomplished the goal of running a time that would lap myself if I was running marathon pace and to do it as easy as possible. Nothing to do this week except some strides and make sure my legs feel great next Monday. Good luck to everyone else running Boston and to those running London! Hope everyone accomplishes their goals and has great races.

Ran my first half marathon today at the Big D Marathon (Dallas)...some thoughts...

Goal Race Time- 1:30 aprox.

A. When someone tells you that an upcoming race is a really nice flat course, good for getting a great time that they did last year, realize that people change courses all the time. Learned this the hard way and the course was VERY hilly.

B. I did the longest run of my life at 12.5 miles about two and a half weeks ago as a precursor to this race. While that run felt great, it probably wasn't enough to get me in shape for this race. I realized first hand how crucial those Sunday long runs of at least 15 miles could have really helped out. I wasn't spent cardio wise by the end of the race, but my legs had nothing in them after about mile 11.

C. Make sure your shoes have enough support in them. I ran in hyperspeed 4's, and was told that they would be enough support for the race at the pace I was intending. Sore Calfs!

D. Being mentally tough is half the battle. By about mile 10 I wasn't worried about my time anymore, I just wanted to finish.

My time came out to right under 1:38, which was a top 20 finish for the half marathon. Im happy for that result but learned quite a bit!

Goal: 2:50

Race: Gansett, This Saturday! Finally.

First serious week of taper. Last week was a bit easier and I was starting to stress about each run wondering why I didn't feel better. This week I'm feeling good. I think I did a good job of keeping things easy enough. Some more mostly easy days and hope for good weather is all that's left now.

Mon - 6 (Easy 7:26)

Tues - 8 (Progression first 4, 7:40 down to 6:25 then backed off to 7+. Avg 6:52 included 5 x hill sprint (instead of 8x100 on the track))

Wed - 5.5? (40 mins easy on random roads)

Thurs - 8.5 (6:53 Avg. Fartlek mimicking 3xmile. Hard segments of 6:15,5:15,6:30 + 2x1:30)

Fri - 5 (7:21 Nice and easy)

Sat - 13 (7:02 Avg.)

Sun - 6 (7:25 Nice and easy)

Total 52

Thursday was scheduled to be 3xmile @ 5k pace. It was feeling cold and breezy out and I felt a little flat so I didn't want the stress of maybe not feeling good about the times I ran. I think it was a great choice. Pushed the long run up a day since my race is next Sat. Despite the somewhat quick average it almost felt like a 13 mile easy run and left me feeling very confident.

marmite - The way you've been progressing as of late, I'd say 33:30 is definitely doable.

rhrunner - Very nice 10k, judging from your splits you definitely kept it nice and easy. If you can run 33:30 feeling comfortable, think about how easy running a 35:30 10k will be in the marathon....granted, you'll have to run 3 more of those after that, but it should be a good sign nonetheless

mittens - Sounds like the experience of many running their first marathon. Perhaps you just weren't prepared for the hills if your legs felt dead? FWIW, my very first half marathon was a 1:46 and my most recent was a 1:09. The first one is always the hardest...you can only improve from here.

VF Runner - You've put in a great cycle...just show up to the line healthy and you'll be ready to roll.

Goal Race: Chicago

Goal Time: 2:25-2:28

Next Race: Corporate 5k (4/14), goal = WIN!

Well, Orlando has gone from Winter to Summer and completely skipped Spring. We're already seeing temperatures in the 90's and dewpoints in the upper 60's/lower 70's...oh well, it's now soggy shoe season until mid-November. I had a decent week, but was out of town for work and put in some really long days...making my runs very difficult to fit in.

M: 4 easy (7:23)

Tu: 10 easy (6:46)

W: am - 9 total w/ 3 miles of in/out 400's (avg. 69/87) / pm - 4 easy (7:17)

Th: 8 easy (7:02)

F: am - 8 easy (7:15) / pm - 4 easy (7:33)

Sa: am - 8 easy w/ random fartlek (6:17) / pm - 4 easy (7:19)

Su: 13 easy (7:02)

Weekly Total - 72 miles

YTD - 986 miles

Best of luck to the Boston/Gansett/London marathoners this weekend...can we get some bib #'s?

Quick question, what is the normal plan for you guys for recovering from a 1/2 or full marathon? Not sure on how many days rest or easy cardio (bike, ect.) to do

Goal: Cleveland (5/15) sub 3

Sun- 20- First 10 7:15 pace, last 10 6:35 pace

Mon- 10 easy

Tues- 10 with 10k at 6:18 pace

Wed- 13 easy

Thurs- 5 am 6.75 pm

Friday- 12 with 10 at 6:48 pace

Sat- 10.25 easy

Total= 87

Solid week. I was planning to do 13 at marathon pace on Friday, but 10 is still a good workout.

Good luck to everyone running next weekend!

Goal: Gold Coast Marathon 2:35 July 3rd

Noosa Half 1:13, May 22

Canberra Marathon 2:55 with blind runner 10 April

M / pm 1 (7:50) did 1 mile to keep streak going

T - am 9 (7:04)

W - am 7 3(8:11)+4(5:38) / 6 (8:16)

T - am 5 (8:08)

F - am 5 (8:04) /

S - 6 (8:00)

S - am 28 2up + Canberra Marathon in 3:23

Total: 67

YTD: 1451

Monday was my wife’s birthday and I helped my brother in law move house. My wife said I could miss her birthday dinner and go for a run. I was unsure whether she was being supportive or setting a trap so I did a mile to keep my streak going and had dinner to keep the peace. This is the first time I have run 1 mile just to continue the streak. Last day missed was 7/31/09. I don’t think it is the best physically but mentally it helps me not worry about whether I am running or not, hopefully preventing me from getting too lazy.

The marathon was terrible. By 17k his right hamstring was tightening up, by 20k 2:55 goal was gone by 22k 3:00 was gone (his PR 3:00:32). His leg was numb and even his arms were cramping up. In the end he did well to finish. I am not feeling too bad but will be careful this week because balance and twisting is different when you have your hand attached to another runner .

There are a lot of people ready for a great marathon this week. Good luck!

Goal Race: Boston

Goal Time: sub-2:37

M- off

Tu- am- 6 pm- 6

W- 12.5 (8x100 strides)

Th- 20 (I did a 7mi w/u, then 8mi @MP=6:01/mi, then a 5mi c/d -- This workout was a huge confidence booster as I did it on the same hilly trail loop as last week and I think it is at least 10sec/mi slower than the road. I felt strong and in control the whole way and I even kept pace on the huge hill in the last mile. Plus, after the 8mi MP segment I was still clicking off 6:20-30s effortlessly the last few miles)

F- 6

Sa- 8 (6x100m strides)

Su- 11 (Hot as heck out! Quite a shock to go from 40-45deg to 80deg in the course of two days. I felt absolutely awful. Hopefully it is cool in Boston)

Tot- 69mi/6d

YTD- 890mi.

Bib #- 330

Final goal- I think I am in 2:35 shape, but given that the Boston course exacerbates my weakness (downhill running), I will be very happy with a 2:37 or lower, and will not be disappointed with any time under 2:40.

Marmite - The tempo last week was actually in the afternoon following the race. It was my distorted version of Canova's workout where you do 12mi w/6mi @MP in the AM and PM. Good luck in the 10k next week.

Pablo- Looking good. I have no doubt you'll win that corporate 5k.

VFRunner, RHRunner - Good luck at Boston and Gansett next week. You have both had incredibly consistent and impressive marathon cycles.

VF Runner, good luck to you next weekend as well! Forgot we had another race other than Boston or London.

Great weeks, hope everyone in the Boston/London/Gansett crowd enjoys the taper

Next Race: Providence Half (5/1)

Goal: 1:12:xx

M - 8

T - 3a/12p w/ 2x3mi @16:25, 16:11

W - 8

T - 8

F - 3a/13p w/ 24x400 @72

S - 8

S - 24

Total - 87

A good week for me, getting a little faster on the 400s while continuing to increase the mileage.

I usually take a week or two super easy after a half, but I might be in the same boat trying to recover after Providence looking to do a full a month or so later.

Long-time reader of this thread, first-time poster. Ran 2:43 at Chicago last fall and 2:41 at CIM eight weeks later. Now have a moderate radial tear of medial meniscus. Want another crack at 2:39 but I am 45 y/o and don't want to waste time. The two options as I see it are surgery or PRP (platelet rich plasma) injections. Any helpful input is welcome. Thanks guys!

Goals: NYC Marathon (2:35??)

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

Mon: off

Tue: 8 (7:05 w/ 4 x 100m strides)

Wed: 10 (3 x (mile @5k, 400 jog, 400 @3k, 400 jog); 5:01, 70, 5:00, 69, 5:04, 66; 19' w.u./w.d.)

Thu: 12 (7:15)

Fri: 6 (7:20)

Sat: 9 (3 x (3x40" @ mile pace, 20" slow jog) - on a hilly xc loop; 22' w.u./w.d.)

Sun: 14.5 (6:58 - long run)

Total: 59.5 miles

Very solid week of training. Wednesday's workout was pretty tough but went well. It's nice that the first 5:01 felt relatively easy and smooth. Saturday's workout was short but very demanding! I did it on a 650 meter hill. The first 2/3 were gradual and even a bit of flat, and the last 1/3 was very steep. I hit the top at like 25" on the last 'on' section, and then flew down the other side of the hill for the remaining 15". I haven't felt a lactic acid buildup like that in quite some time. It left me very tired afterwards, but didn't wipe out my legs for today's long run. Looking forward to the racing which starts in 3 weeks.

Nice job everyone. Hydrate and take it easy this week, you are all ready to roll and have some great marathons!

Btw Another, you might appreciate that the Saturday workout was done on a cardiac hill loop at sunken meadow. The top of that hill is brutal when you are on your last fast section of the set!

Stamford - man that hill is a bitch. I think I ran up it once. They have a 10k over the summer I run there. I still go up hunched over hands on knees. Does the footing still suck?

I'll post my training tomorrow but it was good. I'm at my lowest weight. Actually don't want to lose to much. And Boston weather looks favorable so far.

Goal Marathon: Country Music Marathon 4/30

Goal Time: 2:30ish

Mon: 5.5 miles super slow; pansied out in the afternoon because it was raining

Tue: 6 miles (7:09); 8.5 miles (7:27)

Wed: 10 miles progression (5:37) Ran a mile easy and then started running a little slower than MP and by the end, ran a little faster than MP. Fought a killer headwind most of the way back, which included a 5:55 mile, that felt more like sub 5; 5 miles (7:54)

Thu: 8 miles (6:52); 6.1 miles (7:31)

Fri: 7.1 miles (7:17); 4.9 miles with strides

Sat: 7.7 miles with 5k in 15:42. I wanted to run the 5k as a tempo run in the 16:00 range. Two of my friends had 3.07 and 3.1 on their Garmins, so I figure this was right at 16:00. Very controlled effort; 5.5 miles easy

Sun: 22 miles (6:35)Worked down to sub 6 towards the end. Natural progression of pace and felt very relaxed.

Week= 96.3 miles. Pretty decent week. I figured the 2x20k last Saturday would jack me up more than it did. During the week, it's very hard for me to get in a hard workout over an hour, so I figured a 10 miler around MP would be the best bang for my buck.

Goal Race: Boston (bib 336)

Goal Time: 2:37

Mon - 10 miles moderate

Tue - 1 up, 4 x 1.5 (8:45 avg) w/ 1/4 mile jog rest, 1 down

Wed - 8 miles easy

Thu - AM: 1 up, 6 mile tempo (5:59 pace), 1 down; PM: 10.5 miles easy

Fri - off

Sat - 11.5 miles easy

Sun - 12 miles easy

Total: 68 miles

Thanks for the words, marmite. Good luck to everyone running Gansett, London, and Boston!

marmite

Good luck with your 10k. 33:30 is definitely on the cards.

anyone running a marathon next weekend

Hope the taper is going well.

Here is what I've been up to (2nd week of a 3 week taper for London):

Monday: 10 easy (10)

Tuesday: 2x1mile (4:53,5:03), ran there and back (8)

Wednesday: 6 easy on towpath (6)

Thursday: 1 mile at MP on track, ran there and back (7)

Friday: Rest. Don’t like tapering. Just want to run. (0)

Saturday: National 12 Stage, leg 1 28:50. Hot. Team were 43rd. Jogged the short course (10)

Sunday: Easy run on towpath (10)

Week total: 51 miles

2011 total: 1085 miles

One week of rest and then the big day. Fingers crossed for good conditions!

For those racing this weekend or about to race, what are your fueling plans? I'm always interested in what others are doing and hearing new ideas.

Goal Race- Unsure

I can't wait to see what comes out of this next week, you guys have put in some amazing work, and I hope the results show it. No matter the results though, remember the hard work that got you there.

My legs have been pretty crazy the las couple of weeks. They have been completely flat, and I have thought it was due to short recovery, but I figured it would have cleared by now. My left leg that has been dealing with a bad hamstring, seems pretty beat up all the way down to my foot, but I think its due to some weakness, just gotta push thru. Kept the week pretty easy still, trying to do a slow safe build-up in mileage. I decided this would be a great time to add a double, and surprisingly It felt pretty good.

M-off

T-8 easy (7:20)

W-14 easy (7:08)

T-off

F-7 easy (7:24)

S-6 easy (7:14)

S- am 6 easy(7:06) pm 5 easy (7:22)

Total- 46

I know a lot of you guys are pretty focused on your upcoming races, so when the chaos settles, would someone mind directing me a little as to where i should go from here. I want to start a true training cycle, and not spin my wheels with poor training. As always thanx, and Good Luck to you guys.

Goal: Boston 2:47-2:49

If the current weather forecast holds, maybe even shoot for 2:46....

My week:

M: 17.29 @ 7:28

T: Off

W: 7 @ 8:00

R: 9.47 @ 7:34 (3 x 1 mile: 5:43, 5:42, 5:46. 1/2 mile rests @ 8:30-8:45/mile)

F: 5.22 @ 8:16

S: 6.96 @ 7:42 (10 x 100m strides)

S: 12.46 @ 7:23

Tot: 58.4

More miles than normal for taper week but that's because my long run got pushed to Monday. I took today off because my legs were a little tired/tight this AM. My upcoming week will be..

M - Off

T - 4

W - 7.3 with 2 @ MP

T - 4

F - 3ish

S - Off

S - 2 with Aussie Carbo Load

I was at alltime low weight this AM (153.2). I think this might be even a tad low. So I'll like to maintain until Friday. I'll probably gain 4-6 lbs before the race.

As for fueling. I do the Aussie Carbo loading routine which has worked well for me. I don't do anything special the week before the race. Just cut out 3rd helpings and crappy food. I've lost 2-3 lbs just doing that.

24 hours before race I do 2 miles with 2.5 minutes @ ~mile pace, 30 secs all out. The ingest lots of carbs in the next 24 hours. I use UltraFuel. So 1+ serving after the fast run + big breakfast. Snack during day, pasta dinner at night. I cut off solid food 12 hours + before race.

Morning of race 3+ hours before start time I take in 2.5+ servings of UltraFuel (1000+ calories, 400+ g of Carbs). During race 4 gels.

Oh, hopefully we'll have a nice tailwind for 26 miles next Monday....