Fall Marathon Training Update - Monday, June 13

here's my week:

M - pm 60 minutes

T - am 45/pm 75

W - am 30/pm 90

T - am 45/pm 75

F - am 45/pm 90

S - pm 57 minutes

S - Off

So that's roughly 77 miles for the week, with my first day off in 34 days. I had 103 and 105 miles the past two weeks, and am still definitely feeling pretty tired from those. Plus it didn't help staying out until 4am on Saturday night :0)

M - AM 9/PM 4

T - AM 9

W - AM 6/PM 5 (track)

TH - AM 10

F - AM 5/PM 4.5 (strides)

S - AM 10

S - 17.3

80 for the week. all my runs suffered because of the heat and humidity. i especially melted on my long run yesterday.

Monday -

Tuesday 7.05

Wednesday -

Thursday 8.55

Friday -

Saturday 5.08

Sunday 6.91

Total of 28

Long run got cut short yesterday due to stomach problems that persisted for the rest of the night. Pretty disappointing, but at least I am getting my mileage in during the week. The heat is also getting to me right now, supposed to be cooling down later this week.

I'm a big wuss, I know. However, there is no way I'm putting in all that time under intense heat and humidity. That sun will bake your skull! Although I'm doing Chicago, I'm not really going to train specifically for a marathon until after. I'm actually going to train for a fast 10K/5K in Sept, but I'm going to put in the LRs and hop into Chicago for the fun of it. That said, I'm not going to put in big miles until later in the summer.

My latest: 31 miles total. 14 mile LR, 6 mile hill run, the rest easy with some strides at the end. The situation here in Houston is a bit of a delimma. Do you take the 90%+ humidity in the morning which is like running with a bunch of towels from the steam room, or do you take the 90 degree plus weather and only 30-40% humidity at lunch?

I'll should be up to 40 by next week. Here's the updated goal list. I'll try to post every other week. Let me know if you have any corrections or would like to be added.

Good luck to all.

Name, Marathon, Time

AJT, DSM, 02:45

john swann, TOR, 02:59

Miles and Miles, TCM, 02:22

Portland, TCM, 02:25

Walrus, TCM, 02:45

quagmire, CHI, 02:20

Mad.potter, CHI, 02:25

Fat Yellow Lab, CHI, 02:30

Some Dude, CHI, 02:30

Texas Dude, CHI, 02:30

SRR, CHI, 02:32

runner45614, CHI, 02:35

Average_Joe, CHI, 02:40

dmm13 sub, CHI, 02:40

Notwithstanding, CHI, 02:45

Jaimie, CHI, 02:48

800 dude, CHI, 02:50

Professor Frink, CHI, 02:50

Other Swede, CHI, 02:50

lanceypants, CHI, 03:00

Tyler Durden, CHI, 03:30

bspang, CHI, ?

SWEDES, CHI, ?

lanceypants, CHI, sub 3:00

Error checker, MCM, 02:35

bonnaducci, MCM, 03:30

reg, NYC, 02:50

Irishguy, NYC, 02:50

mcgato, NYC, 03:00

wstuart, PHL, 02:40

flightless, PHL, ?

Elvis, MEM, 03:00

26.2 sucks, AUS, 02:19

Pete, ?, 02:35

stipe, ?, 02:35

Connolly, ?, 03:05

m 30 min

t 30 min

w 30 min

t 30 min

f 30 min

s 10k in 34:22 steady pace, warm & humid

s 40 min

This was my second week post-marathon, so I will begin to ramp up the mileage from here.

I will be gunning for 2.50 if I attempt a fall 'thon.

Steepler

My training is for the Wichita Marathon. My week looks like this:

M-hour run

T-Hills

W-Hour run

T-Threshold run

F-hour run

S-long run/ or marathon pace run

S-6 miles

Total of 97 miles. The heat here in New England was killing me.

Key workouts were:

Monday: 17 miles easy

Tuesday: 6 x 1 mile at TEMPO pace (5:36) in 5:35, 5:40, 5:37, 5:36, 5:35, 5:31. Initially started off with just 30 seconds rest but quickly realized that was just not enough at this point so we upped it to a minute after the third mile. Hot and humid.

Thursday: 4 miles at goal MP over hills

Saturday: 18 miles with 15 easy and 3 at goal MP. This was supposed to be 22 miles with 7 at goal MP but my friend was bonking and I wasn't feeling very good either. Went out later in the day and did 6 more with 3 at goal MP.

Overall a good week but I already can't wait until the heat dies down a bit. I need to start getting some longer sections in at goal MP.

Down to 50 miles on the week as I taper for Grandma's

Monday: 11km in 54 minutes

Tuesday: 8km in 38 minutes

Wednesday: 8.5km in 40 minutes + 5 x 100m strides

Thursday: 12km in 57 minutes including 6 x 100m

Friday: 8km in 39 minutes (torrential rain for about 3km!)

Saturday: 18km on the day, including 8km race at just over tempo effort in 29:22. Kinda sluggish in the humidity (approximately 66 degree dewpoint, 68 degree temperature at start). Good to get the legs turning over about 30 seconds/mile quicker than the marathon

Sunday: 13km easy in 61 minutes.

Total: 79km/49 miles

Goal for Grandma's is 2:45-2:50. Have resigned myself to the fact that you can't predict the weather in Duluth more than about 6 hours in advance so am just watching the weather channel with bemusement.

Only 19 miles for the week. Hamstring cramped up on me Tuesday about 1.5 miles from home on a 10-miler. Hobbled home and took a couple days off -- a little bit of light running since. Trying to nurse it back and get it going again soon.

70 miles for the week, with a long run of 17. All easy, with a fast mile and half mile with some friends who were running a race at the end of the week.

Goal: 2:45 at Philadelphia, with a peak of 90-100 miles.

Mon. - 7M Progression from 5:51 down to 5:10 followed immediately by an 8M Progression from 5:44 down to 5:03 for 15M total.

Tue. - AM 6M Easy (6:28 pace) / PM 12 Easy (6:08 pace), Strides

Wed. - 6M Med (5:52 pace), 6M Hard (5:17 pace), 2.25M Easy Cooldown.

Thu. - 14M Med (5:44 pace)

Fri. - AM 8M Easy (6:27 pace) / PM 12 Easy (6:08 pace)

Sat. - 14 Easy (6:40 pace), Strides

Sun. - 5M Easy (6:48), 10M Hard (5:23), 9M Easy (6:41)

Total of 120M. Pretty good week. Mileage was up, intensity was pretty high. I will take it.

monday ---- easy 65; 8.5

tuesday --- am plyos; pm 5X5min at 10k pace (5:35); 14

wednesday - easy 70; 9

thursday -- am plyos: pm progression run, 160 hbpm for 20 min, 170 hbpm for next 20, 180 hbom for last 20 min; 12

friday ---- am easy 70, pm easy 30; 12

saturday -- 60 min uphill, starting at 6500 ft finishing at 9000 ft; 7

sunday ---- easy 2:05; 16.

Total for the week -- 78.5

Felt great after friday, finally got used to waking up at 5:15 for the am stuff, I think I got over the hump, shouldn't be too bad this month. Stay healthy everybody!

Monday - 5 miles

Tuesday 9 miles w/4 mile steady state

Wednesday - 6 miles w/ 6 X 300m

Thursday - 11 miles

Friday - 6 miles

Saturday - 9 miles w/'T' pace intervals

Sunday - 20 miler

Approx. 66 miles for the week.

Mon: 10 miles @ 7:08 pace

Tue: 1 mile w-u, 60 min a mrp (6:10 pace - 9.75 miles), .5 mile c-d

Wed: 10 miles @ 7:11 pace

Thu: 10 miles @ 7:13 pace

Fri: 1.5 mile w-u, 6 x 1 mile w 400j @ 5:45, 1.5 mile c-d

Sat: 10 miles @ 7:11 pace

Sun: 16 miles @ 7:08 pace

77 miles with 20% at mrp or better. (fourth straight week at 77-78 miles)

Moving up to a 13 runs per week schedule this week, although my second runs will be pretty short to start (2-3 miles). Should put me at 90+ miles for this week.

Beginning long slow process to build mileage. Goal 120 mpw by mid-late Oct for an early Dec marathon.

Richmond marathon again in November:

Mon - 13 miles easy pace

Tuesday - 11 miles easy pace

Wednesday - 3.5 mile wup, 3X1600m on track with longer recovery - 400m jog - 6:05 (3:05,3:00), 5:53 (2:58,2:55),5:37(3:02,2:35), 3.5 mile cooldown then 6 miles easy

Thursday - 12.5 miles with various pickups over a hilly course.

Friday - easy 4 miles

Saturday - half marathon race - sucked it up - 1:28.23, tired, could not turn legs over at all!

Sunday - 8 miles easy

80 miles total for the 3rd week in a row!

How does guys run all of their miles at a faster clip - chad your a stud!

All easy runs, mainly getting in miles.

Mon. 4 miles

Tue. a.m. 5 miles p.m. 10 miles, strides.

Wed. a.m. 5 miles p.m. 12 miles, got blister.

Thu. a.m. 5 miles, blister hurting. p.m. 8 mile, foot pain unbearable from blister.

Fri. a.m. 5 miles..still hurts. p.m. The Beast (relentless 5 mile uphill). 45 minutes up, 39 back. Strides. Foot a little better.

Sat. a.m. 6 miles. p.m. 5 miles...foot almost normal.

Sun. 20 miles easy.

95 miles.

With the exception of my beer gut getting tossed around & my blister hurting, the runs felt pretty good...finally.

wstuart..nice job those past 3 weeks.

miles...you seem to be in incredible shape already. When's your next race?

Have a good week everyone!

Brian

bspang wrote:

miles...you seem to be in incredible shape already. When's your next race?

Brian

I am getting there. Racing hasn't come around yet, still slow. My next race is Shriners in 2 weeks. Hopefully I will have a good one, I am due.

Anything coming up for you Brian?

49 for the week with 17 yesterday at 7:20 average. Pretty plaing week, highlight was a 17:46 3 mile on the track in a morning run by myself.