Boston Marathon 3 weeks to go

Notwithstanding wrote:

I am curious about the in/out workout. I might try this one out in a month or two as I start shifting to faster/more intense training for a few months before I shut it all down and do base training again. What are you trying to do with this workout? In other words, what does this do for your body? LT? VO2?

Had to ask an expert to answer this correctly, so from Joe Rubio's words of wisdom (although he says it's a Canova workout so give credit to him as well..and Vigil has a similar workout):

In/out 1ks work the bodies ability to burn lactate acid as a source of fuel, similar to shorter, faster tempos but more suited to the marathon event.

Stuff like long runs at MP, 30k's at MP, long runs at MP + 15-20 seconds or those 16 mile tempos with 30 min easy, 4 at MP, 4 at tempo all are MP type runs for an extended period of time (ie 90-120 min) and work on the body's ability to work on utilizing fats as fuel, which is hugely important the final 10k of the marathon. The idea is not to worry about the first hour's worth of work, the gain is made by running hard when the body is running out of glycogen which happens after a fairly long time of running.

The stuff like 1k's and 1600's at 10k pace work on VO2max as does the in/out 400's. VO2max for the marathoner is really a conditioning aspect of fitness, not really a race specific form of training. All work on the delivery of O2 to the working muscles. You need to do VO2max to maintain the system the final few weeks, but it's not the primary thing you're doing vs races like the 5k and 10k where it's actually a race specific form of training.

In a nut shell, you work on the bodies ability to utilize the available O2 by increasing the capilarries, the mitochondria and aerobic enzyme activity which the tempo runs and in/out 1k's do and you address the bodies ability to burn fat which that run yesterday addressed (5 easy, 15 @ MP). If done right, a guy can run very close to their 1/2 marathon pace for the entire 42k distance.

Hope that helps!

I agree: it is time to update the projected marathon times. I was sub 2:45. Now I'm sub 2:38.

bump...anybody else need to change their goal time?

Hoping for 2:50 or better. Ran a Daniels' style wkt today with 6m at MP then 1m at tempo then 6m more at mP and another tempo 1m ( for MP,trying to run 6:30s but can't go slower than 6:20 (gives me hope for downhill cushion?)and hit 5:46 and 5:42 for two harder miles (not exactly 6:00 tempo, I know).

So...

meet up in H-town?

Bspang,

Thanks for the research and follow-up. Once I feel more comfortable with a faster paced tempo run (I continue to purposely underachieve on this run), I will definitely give it a try.

Van and wstuart and all others, yes, go to H-town for a very good marathon! Perhaps, we can put together a pretty nice pace group. If you are here, skip the pasta party - we can grab much better pasta (barbecue/tex-mex/Vietnamese/etc.) elsewhere in this town.

F#117 and hoping for warm weather and tailwind.

smalla, who are you? You'll probably get your wish for warm weather, but I don't know about the tailwind...we can hope!

I hope it's cool.

My goal time by temp:

Below 40: 2:35

41-45: 2:36

46-50: 2:37

51-55: 2:38

55-60: 2:39

61-65: 2:42

66-70: 2:45

71-75: 2:50

76-80: 2:59

80+ : No time goal just finish and have fun.

I can do OK in short races in the heat, but anything over 10 miles in warm weather and I'm toast.

Don't be so hard on yourself. If its 51-55 degrees for the race, I doubt you would be any slower than if it was below 40. And, I really doubt that 61-65 degrees would knock 7 min off of your time. I know you said that heat bothers you, but don't be surprised if you run close to your goal time even if its 60 degrees during the race.

Phipps wrote:

I hope it's cool.

My goal time by temp:

Below 40: 2:35

41-45: 2:36

46-50: 2:37

51-55: 2:38

55-60: 2:39

61-65: 2:42

66-70: 2:45

71-75: 2:50

76-80: 2:59

80+ : No time goal just finish and have fun.

I can do OK in short races in the heat, but anything over 10 miles in warm weather and I'm toast.

Phipps, you're crazy. You'll do fine if it's hot...which it won't be. There's no way it's going to be hot two years in a row. My prediction...low 50's at the start, maybe low 60's at the end. And you'll get your sub 2:35 too!!

Hi all,

You can update my Boston goal. Put me down for 2:46. That's what my pace bracelet will say.

I'll be in the first corral.

If history is any guide, heat will be a factor on Patriots Day (I used to live in Boston). Maybe it won't be so bad for southern runners, but the northern winter has been long and cold. It's this rapid change to warmer (if not hot), that can throw the body off.

Best of luck!

Bspang, thanks for the encouragement. My post was only a rough estimate of my fall off, but I've only run well in marathons when the temperature was below 50. Though, due to the warm weather here lately I've done a lot of runs, including my long runs, in 60-70 degree weather.

Put me down for a goal of 2:49. That is assuming cool weather and no headwind. If it is warm I will be running just to make it.

Some of my shorter runs would indicate a faster time but I do not have any confidence in my endurance. Hope some of us looking to go around 2:50 can get together at the start.

My number is in the 1100's -- I guess that is the first corral.

Good luck to all of you. I hope the weather cooperates, for me that was the biggest factor affecting my shitty run at Boston.

My new goal is DNS. I think that it is achievable. I just have to remember to cancel my hotel.

sub 2:55

bspang wrote:

Phipps, you\'re crazy. You\'ll do fine if it\'s hot...which it won\'t be. There\'s no way it\'s going to be hot two years in a row. My prediction...low 50\'s at the start, maybe low 60\'s at the end.

It will be hot!