Sub 2h30 Fall Marathon - The Quest for Amateur Glory continues!

Thanks for bringing this thread back! I'll be running Chicago in October.. not sure exactly what time I'll be shooting for yet but something around mid-low 2:20s.. that being said, I've only run 2:36 (August 2017.) In May of 2018 I ran 1:09:58 in a half marathon with hopes of running a good marathon in Houston but never made it to the start due to injuries.. I've been running between 60-80 mpw (in 6 days of running) since mid-January. I usually ride my bike 2 x per week for around 90 minutes as well. Last week of training looked like this:

M: 11 miles easy 6:47 pace

T: 6 miles easy 7:11 pace + 21 minutes on the treadmill 7:30 pace at 3% incline

W: 8 x 1k 3:10 3:09 3:08 3:06 3:09 3:10 3:09 3:10 w/ ~2:30 rec jog (8.5 miles total)

TH: 4.2 miles easy 6:59 pace

F: 10.3 miles easy 7:03 pace

S: 22 mile long run with 4 x [2 miles easy 6:30-7 / 2 miles marathon pace (5:26 5:16) (5:21 5:16) (5:27 5:19) (5:17 5:18)] *non stop workout*

SU: 8.3 miles 7:45 pace

Weekly Total: 74 miles

Might as well join in, since I benefited from lurking on the Spring thread. Been posting on RRTT as well.

Aiming to get under 2:30 at Chicago this fall. Ran 2:30:21 at Boston this year, 2:37:12 at RnR DC in 2018, and 2:26:57 at Richmond in 2007. Boston was a good day for me, and I was only aiming for 2:32 there.

This cycle has been pretty shaky so far, and I have a lot of work to do in the next 12 weeks in order to get under 2:30. Either the heat and humidity are really slowing me down, or I’m really out of shape and my goals are delusional.

Here is a rough sketch of the last several weeks, mileage and anything notable.

75 / Singles, 5k tempo in 17:28

84 / Singles, some speed reps

94 / Singles, some speed reps

70 / 12 @ 5:51, start of vacation

32 / Vacation

70 / End of vacation, Q1: 12 x 400 @ 75.7, Q2: 4800m tempo in 16:33 (planned 8k)

92 / Q1: 6x1600 @ 5:33, 1’ jog. Q2: 18 @ 6:56. Q3: 3-2-1 (16:51, 11:11, 5:34) with 3’ and 2’ jogs

91 / Q1: 10 x 800m @ 2:39, 1’ jog. Q2: 17 @ 6:29

I'll join in. I'm aiming to go 2:40 this fall.

Training so far this week:

Mon AM 5 PM 2.5

Tues Am 5 PM 9 (2.5 mile warm up + 7 strides + 10 x 600 w/ 400)

Wed AM 6

Thurs AM 8.5 (2 mile warm up + 4 strides + 6 miles at marathon effort)

Fri

Sat

Sun

I will jump in this endeavor as well.

PR is 2:31 from 2010, and after that I pretty much quit any semblance of competitive running for about 8 years. Got back into marathoning in 2018 and ran 2:53 in the fall to qualify for Boston, and then 2:41 at Boston. Will hopefully make my bid for amateur glory at Philly in November. Was running 60-70 miles a week in my build up to Boston, and probably won't have time to put in any more than that for the fall marathon build up.

Currently running 50ish miles a week without any real structure to it. Planning to increase my long run (14 last Sunday) over the next few weeks then start a more structured marathon training plan early to mid-August. Still need to decide exactly what that plan will be though.

I’ll jump in on this one too. I lurked all spring and the spring thread helped keep me inspired. I thought I was about done with competitive running after several injury ridden years but I somehow ran 2:38 at Boston on about 35 miles a week. My PR is 2:30:50 at age 32. I’m 38 now. I’m going to shoot for the Grand Rapids marathon in October with a possible 2nd shot at Philly in late November. If I can stay injury free I think I have a chance. 70 miles last week. Should hit 60 this week. Only 3 workouts since Boston. 20 minutes of hills the last two Tuesdays. 4 mile tempo at 5:45 pace last Friday.

Thanks for getting this started runthenight!

I got more active in the last thread as Boston approached, and ended up running 2:31 there, which was an almost 10 minute PR. That was my third marathon overall and the first one with really quality training.

This fall my sub 2:30 attempt will be in Indianapolis at the Monumental Marathon in November. I grew up there in Indy, and it's a very flat course with a pretty good sub elite field. Also racing the Maine Half Marathon in October.

I'm in week 7 of my current training plan. Here's what I've down so far. Mostly easy running, with strides once or twice a week.

Week 1: 70 miles w/ 14 mile LR (7 days of running)

Week 2: 85 miles w/ 16 mile LR (7 days of running, 2 doubles)

Week 3: 90 miles w/ 16 mile LR (7 days of running, 1 double)

Week 4: 72 miles w/ 16 mile LR, fartlek workout of 4 x 4 min on, 30 sec easy, 1 min hard, 30 sec easy (6 days of running, 2 doubles)

Week 5: 90 miles w/ 18 mile LR, 5.18 mile race in 29:06 for 2nd place, negative split (7 days of running, 2 doubles)

Week 6: 90 miles w/ 19.3 mile LR, fartlek workout of 1-2-3-4-5-10-5-4-3-2-1 with 1 min easy jog between each rep (6 days of running, 2 doubles)

Excited to see what this training cycle can bring!

Good to see a lot of new names in here! Good luck to everyone. Last week was hot as heck.

This was my last week:

M: AM: Easy 4 miles

T: AM: 9.46 miles, 60 minutes easy with 6x30"/1' off, PM: Easy 4 miles

W: AM: 3 mile easy, 4 mile easy tempo (5:48, 5:51, 5:45, 5:43), .75 mile easy, 4x60 seconds uphill/jog back, 4x30 seconds flat/jog back, 3 mile cooldown PM: 3.11 miles easy

TH: AM: 9.39 miles 60 minutes easy with 6x30"/1' off PM: Easy 4 miles

F: AM: 14.34 miles, 6:39 pace. 3 wu, 6x3'/2' @~5:20/mi, 1mi E, 6x30" fast/2min slow, 3 down

S: 15:01 miles, 6:44 average.

Sun: 10 miles, 7:04 average

Total: 85.5 miles.

That heat made this week tougher than it should have been. I'm adjusting to getting my runs in the AM now. It's not too horrible. I don't feel too tired from the work and I've been really focusing on taking it easy on days I'm not having any pace work in.

My week of 7/15 to 7/21:

Monday AM: 10.12 in 1:09:18

Monday PM: 8.17 in 57:04

Tuesday AM: 2 mile WU in 14:00, 10 mile progression/tempo in 57:22 (5:44 avg), started at 6:00, ended at 5:32, 2 mile CD in 14:45

Wednesday AM: 11.24 in 1:15:00

Thursday AM: 11.46 in 1:19:14

Thursday PM: 3.5 in 22:44

Friday AM: 10 in 1:09:56

Saturday AM: 14.5 in 1:40:00

Sunday AM: 22 in 2:29:20

105 total, second most I've ever had in a week. Workout went well and the rest of the mileage went smoothly too. Long run was tough, especially in the heat, but I was lucky as it was only about 85 where I was. This week is going to be a down one in terms of mileage, somewhere in the mid 80s, racing a 5K on the 31st, then hopefully 3-4 weeks in a row in the 100-110 range.

BergLaufer wrote:

I'll join in. I'm aiming to go 2:40 this fall.

Training so far this week:

Mon AM 5 PM 2.5

Tues Am 5 PM 9 (2.5 mile warm up + 7 strides + 10 x 600 w/ 400)

Wed AM 6

Thurs AM 8.5 (2 mile warm up + 4 strides + 6 miles at marathon effort)

Fri AM 7 PM 6

Sat AM 6 PM 7

Sun6

Total: 68

Mon 3, felt like carp

Tues trail running, 10 + 2 hours of biking

Wed trail running 11

I didn't post on this thread last spring, but did follow it pretty closely. I found this thread extremely helpful as somebody who is fairly new to running--played hockey in college, started running with no watch from 2014 until about 2016, and started getting a little more serious in the fall of 2016. I figure posting in this thread for this buildup will be helpful!

I don't think I am quite ready to break 2:30, but I am getting close. I ran 2:35.53 in Boston this year and will be shooting for about 2:32-2:33 in Philly this year with the goal of hopefully breaking 2:30 in 2020.

I had a pretty good week last week:

Monday: 10.4 miles total- 5k race on a hilly course 16:17 (5:14, 5:25 uphill, 5:07, 32 seconds)

Tuesday: 8.6 miles easy (7:17 pace)

Wednesday: 11 miles easy (7:07)

Thursday: hilly 15 x 30 seconds on/1 min off (averaged about 4:40/7:35)

Friday: 12.9 easy (7:27 pace)

Saturday: 9.3 easy (7:09 pace)

Sunday: 17.2 miles. This was supposed to be mile on at 5:50, mile off at 7:00 for 14 of those miles. I made it about 5 reps and sixth rep was really slow (like 6:15), then just did 3 x 2 mins on for last rep. It was 84 degrees when I left for run and the real feel was 95 degrees. Middle of heat wave, hottest it has been in NYC in 7 years.

I look forward to seeing all your training and learning from all of you.

That spring thread was seriously great.

About 2 weeks into a training cycle for Steamtown Marathon. Won a trail 50 miler in June and took a few weeks (30,40,50) recovering, then 2 weeks at 70 of entirely easy miles before starting a somewhat thought out programme.

Fastest was 2:45 off of ~50 mile weeks of what amounted to base miles with very little formal workouts. Since then I've been hovering around 70 mile weeks with plenty of trails for the 50 miler. The plan is to keep it at around 70m/week, but really put a big emphasis on speed work.

Last Week:

MON - 7 Easy AM

TUE - 7 Easy AM, PM: 10 mile group work, 1 min on/1min off for 30 min on gravel trails

WED - 6 Easy AM

THU - 10 AM Hill work, 6x(4 min @ 5:30-6:00ish depending on terrain, 3 min off)

FRI - 6 Easy AM, 3 treadmill lunch

SAT - 16 - 10 easy, 4 cruise tempo (6:30), 2 easy

Sun - 8 Hills

Total - 73m

logiceagle- I’ll be there in Indianapolis gunning for 2:29 or bust. PR is 2:32 from Philadelphia last November. It’d be great to have a crew hammering together at Indy. After a lackluster “speed cycle”, I’ve been doing a “pre-build” and am in decent shape. 15 week build starts Monday. I may race Philly RnR Half if the conditions are right. Temperature would need to be in the 50s, which is pretty unlikely though.

some workouts so far

-2 x 5k @ 5:32 avg, 3’ recovery. kind of hilly

- 8 x 1k, avg 3:16-high, on the road, 2:15 rec

-30k progression, 6:28 overall, last 10k@6;02 (day after a 12x300 speed session)

-7.5 mile cutdown, 5:41 overall. First 2.5@5:51, next 2.5@5:38, final 2.5@5:33

-Hills 4 x (90”/60/30)

Have build up mileage from 80 to 95 over the last couple weeks. Hoping to be hitting more like 105-110 now that I’m about to start marathon cycle.

Count me in. After watching several friends snag their OTQ’s over the past year -though no longer in my “prime” (M35)- I have become inspired to shoot for my own amateur glory! Targeting 2:25 at CIM. PR is 2:34 from last year (minimal training). Been feeling great so far this year. Slowly building mileage while mixing in some speed & tempos. Feeling healthy and generally fit, but most importantly the consistency & motivation is very much improved. Marathon training block begins in 6 weeks. Here goes nothin!

My week of 7/22 to 7/28:

Monday AM: 4.13 in 30:00

Monday PM: 8.08 in 55:09

Tuesday AM: WU, 7 x 1000m, 1 min jog rest, 3x 400m, 1 min jog rest, CD. 11.24 miles total

Wednesday AM: 3.04 in 20:00

Wednesday PM: 13.32 in 1:30:00

Thursday AM: 10.56 in 1:10:45

Friday AM: 6.27 in 43:56

Saturday AM: 18.36 in 2:00:43

Sunday PM: 10 in 1:06:18

85 total, It was supposed to be a bit of a recovery week, and I’m feeling pretty good right now. Ready for a few intense weeks in a row.

great! i had created a thread a week ago or so but this one came up quicker : )

in addition to the thread last spring, there was also the thread of 2018 fall that triggered very good discussions:

https://www.letsrun.com/forum/flat_read.php?thread=8927494

i learned so much from it despite failing twice to achieve the sub 2h30 goal - I am now on for my third attempt and this time I hope to not fail.

Valencia - December 1st it is. Flat race, supposedly a great organisation and weather, fun city.

Also very important the deep level of amateur runners With 100+ runners breaking 2h30 (same as Berlin), Valencia seems the ideal race for my attempt.

I came short in my first attempt in Amsterdam 2018 with a 2h30:XX finish

this spring, was probably in 2h28/2h29 shape in Boston, but a too-fast start (34 low 10k and 1h13 half) + the newton hills compromised my race and i could only manage a 2h33.

last week I covered 60 miles, mostly easy and with a 10 x 1 km workout w/ 200m jog (starting at 3:30 and finishing 3:08, not exhaustive).

until the end of August I'll focus on mileage, hoping to run as much as I can and pick it up with strong workouts on Sep / Oct / first two weeks of Nov bef tapering.

good luck everyone and shall a great new journey begin.

logiceagle wrote:

Tuesday AM: WU, 7 x 1000m, 1 min jog rest, 3x 400m, 1 min jog rest, CD. 11.24 miles total

Were these VO2max 1k reps? Interested in the 1 min jog rest. Way quicker than I can recover from 1k reps.

Saturday AM: 18.36 in 2:00:43

Nice pace!

BergLaufer wrote:

Mon 3, felt like carp

Tues trail running, 10 + 2 hours of biking

Wed trail running 11

Thurs 7.5

Fri AM 6 PM 6

Sat AM 10 (last 3 up tempo than finishing with 6 x 200 with 200 jog PM 6

Sun 7

Total: 66.5

Mon 7

Tues AM 10

Shane33 wrote:

logiceagle wrote:

Tuesday AM: WU, 7 x 1000m, 1 min jog rest, 3x 400m, 1 min jog rest, CD. 11.24 miles total

Were these VO2max 1k reps? Interested in the 1 min jog rest. Way quicker than I can recover from 1k reps.

I jumped into a workout that some other guys were doing, would've given myself more rest. It was on the roads, but pace wasn't particularly quick, like 3:20 or so, some of the other guys were going faster. They actually did an 8th interval, but I was feeling it so just ran some 400s at the same pace I was doing the 1000s.