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

BergLaufer wrote:

Mon AM 15 miles with 9 @ marathon effort

Tues AM 7 easy w/ 7 hill reps PM 7

I was sick for most of last week(from Wednesday to Sunday). Above is basically all I did last week.

Training this week has been going good. I've been reading Henry Rono mastered training thread for the mile and have been inspired by it. Training this week so far:

Mon 90 minutes(30 minute warm up + 30 minutes of hills + 30 minute cool down)

Tues same as Monday

Wednesday same as Monday, but cool down for a hour

I really feel my legs using muscles that are under developed. Creating stronger legs. Glutes and quads are sore. I'll keep doing this till it doesn't create this soreness I feel. Than I'll do some marathon paced work a few weeks before my marathon.

Week of 8/12 - 8/18

Bit of a back off week as I started out the week with some left leg tendinitis (i think). Took Monday off and bagged a previously planned workout. By Wednesday it wasn't really bothering me too badly.

8/12 - Rest day. Probably should have gone out for an EZ 30 minutes but... lazy.

8/13 - AM 6.5.

8/14 - AM 12. Felt okay. Started at 5 AM. Dark basically the entire way. PM Golf.

8/15 - AM 7. Was going to do a workout but felt terrible so I bailed. PM 3.

8/16 - AM 13.2 Hilly trails near my house. Felt good. 5:15 start. Almost all in the dark. PM played golf.

8/17 - PM 7. Out at 1 or so. It was mid 80s. Later PM 4. 2 miles at 5:40 pace to snag a segment. Probably not a great idea.

8/18 - AM 20. Ran with my wife. Her goal marathon is 3 weeks away. 6:42 pace on a rail trail. I tried to push it the last 5 miles but felt pretty terrible. Never got under 6:20 pace.

73 miles total. Down a bit from last week. Should get back to 80 or so next week. Racing a 10 miler next Saturday and have my college's annual alumni run on Sunday. Golfing twice in a week was fun but the clubs are probably done for the season.

Training update for weeks 5 and 6 ahead of Berlin which is now 6 weeks away.

Week 5 (rest week with a 5k race in the middle): 55 miles Q1: 5000m race 15:34

Week 6: 98 miles Q1: 4*2 miles w/ 2min jog (av. 5:37) / Q2: 3*(1k @ 95% MP (av. 6:05), 4.7k MP (av. 5:44)) Q3: 5000m race 15:57 Q4: 23.8 miles @ 6:56

Q1 of week 6 was solo but felt good and in control most of the time. Q2 of week 6 was in a small group and the pace was too fast to do the planned 4th set. Would have preferred to have run the whole session but it was good to test out a faster pace albeit with less volume. Finding good training partners is as difficult as the training on occasions! This week will be mile reps on Tuesday and then a session within a long run on Saturday. The only race I have before Berlin now is a 10000m in 2 weeks.

Appreciate any thoughts or comments.

Didn't manage to get any quality in this past week. Legs felt trashed the first half of the week from a tough weekend and then was on vacation the second half of the week and mostly just happy to get miles in. Got my weekly mileage up slightly from the week prior though so it was a success in that regard. Will try and hit the next 2 weeks at 65-70 miles and add in a few quality days and then I should feel ready to start the 12 week marathon training plan (planning to follow the Pfitz 12/70 plan) . Numbers were as follows:

Mon 8/12 - off

Tue 8/13 - 10 easy (7:10)

Wed 8/14 - 10 moderate (6:50)

Thur 8/15 - 10 easy (7:10)

Fri 8/16 - AM 5 easy (7:30), PM 3 easy (7:20)

Sat 8/17 - 10 easy (7:00)

Sun 8/18 - 15 easy (7:15)

63 miles for the week.

Good solid week last week of training with quantity miles and quality workouts. Been quite warm and humid up here in the Northeast but bearable, just slower.

M - 8 AM ez, 3 Lunch ez

T - 8 AM ez, 3 lunch ez, 15 PM (2E, 4x1mile @5:50 (1min rest) , 6 EZ, 3mile @5:55, 2E)

W - 8 AM ez, 3 lunch ez

T- 7 AM ez, weight session over lunch

F - 12 AM (2EZ, 4xMile @ 5:50, 1E, 3xMile@5:50 (1min rest, all), 2E)

S - 1 PM to keep a streak, spent the weekend on the road

S - 14 in the hottest part of the day, hills in the shade

Total - 82ish, happy with the threshold pace stuff, especially in the heat. The pace seems very manageable, although it will be a stretch to carry that pace thru a marathon. Last year my pace in the heat v the cool was around 10sec/m at race pace, so very rough estimates get close.

Next week is 100 miles, on quality workout is 4x2mile thresholds. I'll probably try to get 26 in on Fri or sat at around 7/m.

I'll jump in this as well. Looking to run sub 2:30 for the first time at the Des Moines Marathon on October 20th. I ran 2:33 at Boston off of 60-70 mpw, besting my previous PR of 2:37. The months leading up to Boston were pretty consistent, but due to midwest weather/life, I didn't get in as many miles or quality long runs as I would have liked.

After spending April/May recovering and getting back into the swing of training, June and July was consistent 70 mile weeks, typically with one tempo run or interval workout, a "long" run of 12-15 miles, and 2-3 doubles per week.

I've now shifted my focus to marathon training, and am hoping to average ~85 mpw in the buildup to Des Moines. Had a solid week of training last week and am on track to hit 90+ this week. Hoping that this relatively higher mileage is manageable for me.

Week of August 12-18

M - 9 ez (easy pace generally around 7:00 min/mile +/- 15 sec.)

T - 5 AM ez, 9 PM ez

W - 11 (4m @ ~5:30)

T - 12 ez

F - 5 AM ez, 8 PM ez

S - 21 (4m towards the end @ ~5:40)

S - 8 ez

Total - 88 miles

Week of 8/12 - 8/18

Mo: AM - 10 @ 7:37; PM - 5 @ 7:15

Tu: AM - 10 @ 6:38; PM - 6 @ 7:27

We: AM - 10 easy; PM - 5 @ 8:02

Th: 10 @ 7:05

Fr: AM - 3E + 6400m in 21:57 + 3E*; PM - 5 @ 7:55

Sa: 10 easy/jog

Su: AM - 2E, 20k race in 1:09:51 (5:38/mile), 2.5E**; PM - 4 @ 9:44

Total: 102 miles

*Splits: 5:33, 5:31, 5:28, 5:25. Cloudy, 75 + 71.

**Weather was 70 + 70 at the start, 77 + 72 at the finish. Course was very well-shaded, with 670’ of mostly gradual ascent/descent. Took the lead at 4, held on to win by 18s.

Ran too hard Tuesday morning and did some dumb stuff in the gym, so didn’t hit a midweek workout.

Going to jump in on this. Making marathon debut in October. HM Time is 1:13:46 (2nd half marathon ever)

8/12 - 8/18

M: 4 miles at 7:54 pace

Tue: 2 E, 10 x 3 min on, 2 min off, 1.4 E. Total: 10.9 miles.. Goal was to run at 10k pace.

PM: 3 miles at 8:01 pace

Wed: 12 miles at 7:46 pace

Thurs: 4 miles at 7:57 pace

7 miles at 7:40 pace

Friday: 2 E, 4 mile tempo at 5:29 pace (5:27, 5:31, 5:36, 5:22), 2 E

PM: 5.1 at 7:46 pace

Sat: 8 miles at 7:42 pace

Sun: 20.1 miles at 7:06 pace

Total: 82.6 miles

On Tuesday, I did a 5 mile tempo in 27:54 (5:34 pace). 5:31, 5:36, 5:33, 5:43 (yikes), 5:27

Where am I headed when it comes to the half and the full?

Week 7: 76 miles Q1: 4*1 mile T (5:29, 5:27, 5:30, 5:34) with 60s rec. then 5 mins rec. 1 mile T (5:35) Q2: 4*(5k@MP,~1k Easy) 18:55, 18:55, 18:44, 18:33 (av. 6:02 for 5ks)

Was ill in the earlier part of this week and felt really sluggish until the 4*5k which was a confidence boost. Have 5 weeks left before Berlin now. Hoping final sessions will give me idea of MP.

xperirunner wrote:

Going to jump in on this. Making marathon debut in October. HM Time is 1:13:46 (2nd half marathon ever)

8/12 - 8/18

M: 4 miles at 7:54 pace

Tue: 2 E, 10 x 3 min on, 2 min off, 1.4 E. Total: 10.9 miles.. Goal was to run at 10k pace.

PM: 3 miles at 8:01 pace

Wed: 12 miles at 7:46 pace

Thurs: 4 miles at 7:57 pace

7 miles at 7:40 pace

Friday: 2 E, 4 mile tempo at 5:29 pace (5:27, 5:31, 5:36, 5:22), 2 E

PM: 5.1 at 7:46 pace

Sat: 8 miles at 7:42 pace

Sun: 20.1 miles at 7:06 pace

Total: 82.6 miles

On Tuesday, I did a 5 mile tempo in 27:54 (5:34 pace). 5:31, 5:36, 5:33, 5:43 (yikes), 5:27

Where am I headed when it comes to the half and the full?

I'll give you some advice for free……

Cut out running at 10 k pace and do LT -intervals to a total of 6-10 miles roughly at half marathon pace instead. You also need maxVO2 -intervals most weeks at 5 k race pace.Do this and you will fast see the difference. Right now you seem to be stuck at 1:13 half and possible 2:31 marathon at best. To reach your individual best possible times is a pace thing. Good luck!

-The Wizard -

Well it would be nice if I run 2:31.. It would be awesome if I can get sub 2:30, but I don't know if that will happen, especially if this is going to be my first marathon. We got 3 weeks until half marathon at a flat and fast course so we'll see.

8/18 - 8/25

M: 5 miles 7:56 pace

Tue: Am: 9 miles... 2 E, 5 mile tempo at 5:34 pace (5:31, 5:36, 5:33, 5:43, 5:27), 2 E. This is supposed to be done at half pace.

Pm: 4 miles 7:49 pace

Wed: 10 miles 7:41 pace

Thurs: AM: 6 miles 7:50 pace

PM: 4 miles 7:41 pace

Fri: 7 miles at 7:45 pace

Sat: 1.2 mile shakeout in the AM at 8:11 pace

PM: 2 E, 5k time trial, 2 E. 5k time trial in 16:15. Not a PR (PR is 16:01), but I consider this as a win because I ran on mostly strength training. Splits were 5:07, 5:13, 5:19, 36

Sun: 16 miles (8 E, 6 M, 2 E) Overall pace was 6:48... M pace: 6:08, 5:56, 5:47, 5:50, 5:46, 5:42. Avg: 5:51 pace

MPW: 69.6

Week of 8/18 - 8/25

Mo: AM - 10 @ 8:47; PM - 5 @ 8:37

Tu: 10 @ 7:16

We: AM - 10 @ 7:30; PM - 5 @ 7:46

Th: 10k track tempo in 34:21, 12 total (sunrise, 76 + 70)

Fr: AM - 10 @ 8:09; PM - 5 pretty easy

Sa: AM - 10 @ 7:50; PM - 3 E + 1 beer mile @ 6:49

Su: 20 @ 6:42 (Nice, 73 + 57!)

Total: 101 miles

Seven weeks to Chicago, I think I’m in an okay spot. Just need to stay healthy, get some good work in over the next five weeks, and I should be ready.

Nice week Sub 6:00. However regarding your Saturday performance it's clear you are past your prime.

This was a tough week for me. I started a new job Monday. Hopefuly get back on track next week.

Monday token AM run. No PM Run

Tuesday - no run

Wednesday - no run

Thursday AM 4 miles. PM 30 minutes on the bike in the basement.

Friday - 5.5 in the AM

Saturday - 3 mile WU 10 mile race. 57:20. Never felt comfortable. 2 mile CD.

Sunday - 17 at 6:25 pace. My college's annual alumni run. I tried to hang in with the young guys.

43 total. Need to double this next week.

Week 2 / 15 weeks out from Valencia

Mon - 10

Tues AM 4, PM 3up2down, 6xk (90s) on track. 313 average speeding up throughout

Wed - 13

Thurs AM 4, PM 8

Fri 10

Sat 1.5up, 12@605, 1.5down

Sun 10

First intervals for a while, Sat was a solid effort but fairly comfortable.

First post on here, hoping to be somewhere around 2:30 at the Monumental in Indy.

Age 32. Previous training last 12 months including pretty consistent mpw in the 50's with one quality session per week. Led to a 1:13 half in May. Hoping to continue to improve since this is the most consistently I've ran in my life now that the kids are getting older and work isn't killing me.

M: 6 @745 (giant blister on heel from long run day prior in new shoes. Feel stupid for not putting on the bodyglide)

T: 8.3@745

W: 6x1mi LT w/ 1min recovery (avg 5:33); total miles 12 @635

R: Rest

F: 19.2 @7 (blister is killing me, should have worn my flats since they don't rub)

Sa: 6.4 @7 on treadmill in flats

Su: 8.6@7 on treadmill in flats

Total: 61 miles

Happy to start up'ing the miles now that it's cooling down. Need to get this blister non-sense out of the way.

Monday: 4.5 miles 7:39 pace

Tuesday: 5.1 miles 7:50 pace

8 x 500m 7.4 miles.. Most of the 500m were at at 91-92.

Wednesday: 11 miles 7:31 pace

Thursday: 3.1 miles 7:54 pace

2 miles WU, 15 min tempo, 2 miles CD. 15 min tempo at 5:38 pace. 6.6 miles total.

Friday: 5.16 miles 7:49 pace

Saturday: 8k race in 28:4x.. gosh I hate XC. total mileage: 9.5 miles

4 miles at 7:44 pace

Sunday: 18.4 miles at 7:13 pace

Total: 75 miles

Not sure if you are familiar with Des Moines, but I did that race a couple years ago (2:4x). It looks like the course is the same.

FYI - this:

https://www.desmoinesmarathon.com/wp-content/uploads/2019/06/dmm-marathon-course-elevation-2019.pdf

is a lie.

After that big hill at mile 3-4, it does not gently go down and back up. 4-8.5 is constant up and down, fairly steep hills. It is a pretty tough stretch. So make sure that you have something for the hill work. They are early, so at least they have that going for them. That big downhill at 16 is as big as it looks. A guy with me bombed down it fine, but was immediately cooked when we flattened back out. Also, several of the water stations towards the end were clusterFs with the half walkers.

Overall, good course and organization. Just a little tougher than the published map implies.

Week 3 / 14 weeks out from Valencia

Mon - 8

Tues AM 4, PM 2up2down, 4mile tempo @535, felt good.

Wed - 13

Thurs AM 4, PM 3up3down, 4 x 6 mins (90s rec) @520 pace

Fri 10

Sat 20 @655

Sun 11

90 for the week

First full schedule week, ie 3 'work' days. Will aim to hold the mileage and start to lengthen the sessions now

Summary of weeks 1 to 8 with anything notable:

Week 1: 82 miles Q1: 7*800 w/ 200 jog (av. 2:32) / Q2: 10 mile @ MP (av. 6:05)

Week 2: 88 miles Q1: 4*1200 w/ 400 jog (av. 3:51) / Q2: 2*2.5 mile @ T w/ 90s jog (av. 5:32) Q3: 22 miles @ 6:50

Week 3: 91 miles Q1: 3*1k w/ 200 jog (av. 3:06), 6*200 (av. 32) / Q2: 12 mile @ MP (av. 6:05)

Week 4: 86 miles Q1: 5k race 15:49 / Q2: 3*10 mins @ T w/ 90s jog (av. 5:55, 5:59, 5:40) / Q3: 5*(1k@95% MP (av. 6:20), 3.8k @ MP (av. 5:54))

Week 5 (rest week with a 5k race in the middle): 55 miles Q1: 5000m race 15:34

Week 6: 98 miles Q1: 4*2 miles w/ 2min jog (av. 5:37) / Q2: 3*(1k @ 95% MP (av. 6:05), 4.7k MP (av. 5:44)) Q3: 5000m race 15:57 Q4: 23.8 miles @ 6:56

Week 7: 76 miles (coldy and running suffering) Q1: 4*1 mile T (5:29, 5:27, 5:30, 5:34) with 60s rec. then 5 mins rec. 1 mile T (5:35) Q2: 4*(5k@MP,~1k Easy) 18:55, 18:55, 18:44, 18:33 (av. 6:02 for 5ks)

Week 8: 70 miles Q1: 3*2 mile T w/ 2 min recovery (11:09, 11:14, 11:22) Q2: 10,000m race 32:44

4 weeks to go to Berlin and not in a bad place. My 5-10k races have been very good but I’m not transferring those to amazing paces for T and MP sessions. Seem to be only able to muster 5:30-5:40 mile pace for T sessions and 5:55-6:05 in the MP sessions. Next 2 weeks want to focus on being fresh for the MP sessions and long runs. Plan is something like the below

Week 9: 80-90 miles Q1: 3*(1k@95% MP, 7.4k@MP) Q2: 22-24 mile @ 6:50

Week 10: 80-90 miles 13.1 mile @ MP either in a session or a race if I can find one Q2: 20+ mile w/ last 5-10k @ MP

I’m drifting towards targeting 2:34:XX at Berlin but will know more in 2 weeks’ time having done those bigger MP sessions.