Marathon Training Thread - Week Ending 4/10

Another - Quick question, I know you've been following Pfitz 100 and I've been on the 70-85. Despite that you are planning to run less this week then even my 70-85 plan suggests. Is that just personal preference, based on previous experience after following Pfitz?

I was already thinking I might do less than the schedule says, but I was still looking at a little more than what you posted.

Boston 2:23

M: 60 min

T: 16 x 75 sec on / 40 sec off + (15min wm/ 15 min cd)

W: 60 min

H: 50 min + strides

F: 50 min @ MP + (15min wm/ 15 min cd)

S: 75 min

S: 60

~ 68 miles.

Ready to go next Monday!

VF - I just run what I've run for previous marathons. I cut out doubles the 3rd week. This last week I like to cut out doubles and take 2 days off. My theory is less is more this past week. Nothing I do this week is going to help me next Monday.

What I do on each run this week is start out slow and then usually due a fast finish last 1/2 mile or 1 mile. Get it down to close to MP.

So tomorrow's 4 will be like: Mile 1: 9:00, Mile 2: 8:20 Mile 3: 7:40, Mile 3.5: 7:15, Mile 4: 6:25-6:35..

Looks like my next two runs will be on the TM if its pouring rain. I've been lucky missing the rain the past two weeks...

I'm doing the same thing I did before Boston last year. Except I ran on Monday and took off on Tuesday. This year I took off on Monday and will run tomorrow. I did it this way because I take off this upcoming Saturday, run Sunday, race Monday...

Well, this is the big week for some of us... Good luck, guys (no gals this time around). Btw, I was stunned to see that rhrunner did 91 miles this past taper week...

Goal: London 2:56 to 2:58

M: 5 including 6 midrun strides

T: 8 @ 7:50

W: 10.5 = 6.5 @ 8:05 then 3x1600 (5:58, 5:54, 5:53) with 400 jog in ~2:30

R: off

F: 5 (felt bad)

S: 4

S: 11.5 @ 7:49 (8:10 down to 6:32)

Total week=44

YTD= 964

An ok taper week. Only felt bad on friday morning, probably due to the effort from Wed evening. I was actually going to do the 3x1M on Thursday morning, but i decided mid-run Wednesday night that i would just tack it on right there post-6.5. The 1600s felt great. And it was the first time i have ever done them with an active recovery ( and only 400s). I have done them in the past with recovering by just standing around catching my breath.

Sunday was supposed to be easy at 8-8:10 pace at the track. But halfway through, a bunch of high schoolers jumped in and i heard their coach yelling at them to do 10 laps. The leader wasn't going very fast so i tagged in and ran around 3.6-4k at 6:35 pace with the leader. Not very fast for high schoolers. Felt easy.

This week, i will probably do 2M at MP on Wednesday morning. I would prefer to do it Tuesday night but i am travelling that day so not sure if i can work it in. I am going to play this week by ear, minimize any stress. Tempted to try the Aussie method but probably should not introduce something new right now.

My average mileage the past month and a half was over 110, 91 was a decent cut back.

That makes sense Another. I probably won't take a day off at this point, but hearing your comments makes me feel better about going with less this week.

I've always taken an extra day or two off in the last week, but in the past I've always had an off day each week during training. This cycle, 0 days off so I just worry (probably irrationally) that if I took a day off my body wouldn't react right. I like your idea of gradually increased pace even on easy runs in the last week.

BTW, good luck to you and everyone else this weekend. Hopefully we will have lots of good stories to tell next week! I forget who asked about bib numbers - even if I knew mine, I'm pretty sure there won't be any kind of tracking for my 200ish person race. In case they # by seed time I should be 18.

Well I've been MIA for a few weeks, mainly because I really haven't had much to post.

The 3 weeks prior to this past week were weeks of 2, 16 and 30 miles, and for the past 10 weeks I've averaged around 35 mpw. I can definitely tell I've lost a lot of fitness. Who would have thought a minor ankle roll would derail me this much?

Anyways, I'm still going to give Boston a go. I'm hoping to get under 3:00, but we'll see. I think I'm still fit enough to do so, but I don't know how much my 3rd wave start will slow me down.

Anyways, onto this past week:

Mon - 8 easy

Tues - off

Wed - 8 hard

Thurs - 9 easy

Fri - 10 very hard 61:00; last 3 in 17:40

Sat - 10.5 easy in 80:00

Sun - 8 easy

Total: 53.5 miles

This was my highest week in 10 weeks. I'm still having some problems with my shin and ankle, but if I take a couple advil before running I'm fine. Friday's effort didn't make things any worse which was encouraging. I'm pretty sure it's just a bad case of tendonitis/inflammation.

Aim: 2:42

Since I didn’t post last week.

3/28-4/3 71 miles.

Mon. 4/4—10mi.

Tues.—11mi. (1mi. up; 9mi. at MP; 1mi. down).

Wed.—3mi.

Thurs.—14mi.

Fri.—12mi.

Sat.—0mi. sick.

Sun. 10mi. sick.

Week: 60 miles. (ytd 1241mi.) A second consecutive bad week – among other things – just led me to scratch from Boston. So I’ll begin my training over this coming week with a view to building on the fairly solid mileage base of the last three months and preparing for a mid-summer race. If I can shake this cold in a few days I’ll run a half-marathon on this Saturday, which may help provide an indication of where I stand at the moment. Part of the trouble with being at altitude is that one never really knows. All the best to those running in Boston this weekend. I’m curious to see how the different tapers work for different runners.

Another wrote:

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.

Wow - 400g of Carbs is like 10 Clif bars. Yummy!?

Hey Guys - very impressive training this week. Good luck to everyone running London and Boston this week!! Will be watching closely.

marmite - You are beginning to throw down some serious mileage. GL @ Langtoft 10k. Sub 33:30 is smokin.

rhrunner - Your wednesday workout is very impressive.

VF Runner - GL Gansett. Your taper looks bit intense, but you know your body better than anyone. I suppose you will be tapering a bit more this week. Anyways, go nail sub 2:50.

pablo - I had a similar week with work and my training suffered a bit as a result. I also feel you on the FL summer. Not looking fwd to this one bit.

oz - you are really dominating on YTD mileage. Very impressive

the FARM - hot 2x3 mile workout on Tuesday and you doubled back with 24X400 in 72??? What was your recovery on that? geez.

stamford - you're in sick shape. i would love to race you right now. hahaha

blaznbison24 - Very controlled effort for 15:42 5k?? I would not like to race you.

Ok, my week.

Goal Race: Palace Saloon 5k

Goal Time: Just WIN

Mo - 9am (7:27s)

Tu - OFF travel

We - 9pm w/ 10 by 25-28 sec hill sprints

Th - 6am (6:45s) / 8pm (6:52s)

Fr - 8am (6:37s)

Sa - 8pm (7:03s)

Su - 14pm (7:14s)

Total Mileage - 62

YTD Mileage - 1,247

Hans E. wrote:

A second consecutive bad week – among other things – just led me to scratch from Boston.

Wow...very sorry to hear that. FWIW, your last couple weeks don't look that bad at all Hans. That's a huge decision to pull the plug off a couple of sub-par weeks. Obviously, I don't know all the details in your decision, but there must be other factors than running involved. Because, strictly from a training standpoint, your fitness is there.

I wish you the best of luck in the half this weekend, I hope you're able to salvage something from your last few months.

Another - I've noticed you've mentioned the UltraFuel thing in your previous marathons as well. What exactly is it? As someone who hasn't quite gotten the fueling part down in marathons, I'm curious about trying some new things.

Race: Boston?

Goal: sub 2:40?

Mon- off

Tue- 8

Wed- 9/ 2 sets of 4x90 seconds hard, 69 sec recovery, 4:00 b/w sets

Thur- 7

Fri- 9

Sat- 11/ get stomach bug/ low grade fever

Sun- 0 bug/fever

Mom- 0 bug/fever

Tue- ? stomach still messed up

Not sure what to think about Boston anymore. May try and run 3 miles today just to get everything moving, but don't know if my stomach will let me. Fever seems to be gone and don't have as bad of camps. Will try Boston if healthy, but thinking backups now. Maybe grandmas.

Thanks NoleRunner. I am definitely in the best shape of my life right now, and I think another 4-6 weeks of high quality training will translate to some fast times on the track...mainly the 1500. If you, or anyone wants to do an awesome race the weekend after July 4, you should do the Boilermaker 15k. Kind of a far trip to upstate NY though from FL. I did it last year and had a blast despite having raging allergies and finishing over an hour. I was talking with my friend/coach about possibly running together and trying to break 50:00. Best part of the race...finish line is right next to a brewery with as much free delicious beer as you want afterwards. It doesn't take many though in the middle of July after a long race haha.

As of now you guys look like you will have fantastic weather for Boston. It's still far out though, so it will probably change to a forecast of snow, then change to being 80 degrees, then...you get the point. I'll keep my fingers crossed for you.

stamford - It's ironic you invite me to a race in NY on July 4th. I took a day off from running this past Tuesday as I was interviewing for potential Job in NYC. If I get an offer, I will be taking it.

Also, I missed breaking 50 at Gate River Run 15k by a mere 15 seconds a month ago and definitely would have if it hadn't been for a massive bridge at the end. Sooo, count me in for breaking 50 at Boilermaker should I land this job. Also, count me in for a couple of (read, a lot of) beers at the finish.

Good luck to everyone this weekend and Monday. Soon it will be the day that will be the payoff for all the time and training you all have done. Make it count!

my training has been spotty..still planning on the full marathon for Pittsburgh while nursing this slight foot soreness. Last weeks training is a blur but I did run a 10k Saturday and 12 on Sunday. felt good and got third in age group at 10k so getting some benefit from the training to this point. Another 10k this weekend then 18 Sunday.

Racers, enjoy this last taper week!!! And best of luck and just trust your training!.

pablo wrote:

Hans E. wrote:

A second consecutive bad week – among other things – just led me to scratch from Boston.

Wow...very sorry to hear that. FWIW, your last couple weeks don't look that bad at all Hans. That's a huge decision to pull the plug off a couple of sub-par weeks.

I wondered the same thing. 71 miles and then 60 miles the week before Boston. That doesn't seem like a bad taper for somebody shooting for 242?

4TMThat sucks but I would play it by ear we still have 6 days until the race. Just take it as an extended taper.

pablo - UltraFuel is this...

http://www.twinlab.com/product/ultra-fuel%C2%AE

A liquid and quick way to fuel up pre-race. It tastes like paste, its difficult to mix but I've had success with it for my past 6 races and I'll stick with it. I don't use if during a race, just pre-race fueling.

I hope this weather forecast holds. It's like a "perfect storm" for Boston. The latest GFS run looks even windier from the WSW. I might have to attach a kite or something to run faster. For this reason alone, try not to miss Boston...

Nole,

I hope you're planning on joining my team when you're in NYC...

Sorry to hear about that, Hans E and 4TM. I would say not to make any decisions now and just let it play out the way it does. Things can turn around. Also, it's pretty fun to just run a marathon with tons of crowd support - maybe not ideal, but still fun.

Pablo, some of my training partners use ultrafuel. They will start a carb depletion seven days out until the morning of the fourth day out from a marathon. Then, that morning, do a semi-hard run. Immediately after the run, have a serving of ultrafuel and start carb loading and supplementing with ultrafuel. They swear by it.