Hi,
What Marathon are you training for?
Is there any Europe in person Marathon likely to take place soon?
Thanks!!
Hi,
What Marathon are you training for?
Is there any Europe in person Marathon likely to take place soon?
Thanks!!
gidozel wrote:
Hi,
What Marathon are you training for?
Is there any Europe in person Marathon likely to take place soon?
Thanks!!
I'm hoping for a smaller marathon in Germany in mid/late April. I can imagine that after Christmas cases will surge again and everything will be cancelled in Jan and possibly Feb. That said, until last week races were happening here.
gidozel wrote:
Hi,
What Marathon are you training for?
I’m looking to rub 2.30 around Jan-Feb...
Are there any in-person races to take place?
Thanks!!
I am in California.
Taper starts tomorrow with me doing diddly squat. This last week’s workout was a pace sharpener stuff 10 miles 5:50 -5:30s on super trashed legs with 3 up three down.
last week
M 11 easy
T 13 w/ workout (2mi GMP + 5x2min CV +1mi CV +800m 5k)
W 11 easy
Th 8 + 3 easy
F 14 w/ 4mi tempo + 4 easy (5:30/mi)
Sa 11 easy
Su 22 moderate/easy long run (6:26 avg pace)
total 97 miles (12hrs)
tuesday was a total mixed bag for the workout. Had no plan so hopped in with some friends for pieces. 2mi at 5:44 pace, then 5x2min with 1min easy at about 5:10/mi. 1mi in 5:09 then 800m in 2:28
a few weeks ago 5:10 pace didn't feel smooth and now it feels much easier.
I'll post half of this week because I am doing a 5000m TT on Saturday with a dozen or so people. Hoping somebody else runs with me at my pace.
M 10 easy
T 8+3 double
W 10 w/ 12x400 then 6mi double
Th 9 easy
F planned 7mi easy
Sa planned 5000m TT (goal 15:25)
Su planned long trail run, 25mi
hit the 400s yesterday with 60-65sec rest right at 73s. felt pretty smooth.
M 10 easy
T 8+3 double
W 10 w/ 12x400 then 6mi double
Th 9 easy
F 7 easy
Sa 5000m TT (goal 15:25) (15mi total for the day, with 5mi double)
Su long trail run, planned 20-25mi (actual 22.5)
total 90 miles
hit the 400s with 60-65sec rest right at 73s. felt pretty smooth.
the race went alright. I should be happy but I'm not, even though I squeaked out a PR.
The time trial got some local attention and we ended up with about 25 people racing which felt nice. Had one local kid shooting for 14:59 and he had a pacer who ended up going the whole way. There's actually a youtube video (just a full-length video, no editing). If you guys choose to watch any of it, I'm in red shorts with a black singlet.
https://www.youtube.com/watch?v=C0B8mF-HrK8&ab_channel=JoseZaragoza
Ended up basically running with just one guy after the first mile when we dropped a couple others. Went out a little too slow, 75/76/76/73 for 5:00.4. I took an 800m pull coming into the mile and was able to run 75, 74. We just never got into a smooth groove trading 800s. Usually you'd have a lot more people around for the first 2k or 3k in a track meet so even if you're leading you have some drafting benefit. I felt like I wanted to run ahead of our little group but I didn't want to be alone until the last mile. laps 7 and 8 were 74, 74 to hit 9:58.0 for 3200m. in my PB I was about 9:56 for reference (former PB 15:28.88). My head wasn't really in it, and if I could go back and change something I think I would have surged at 3200-3600 instead of continuing to trade 800s. 9 and 10 were 76, 75 and then I finally got my head back in it with 1000m to go. Somebody yelled that I needed 3:00 to hit 15:30, which looking back was incorrect as we needed 3:02. I closed in exactly 3:00 to hit 15:28.4. Left my kick a little late and only had a 72.8 lap before the last 200m, which really should've been a 70 or 71 for how good I was feeling.
Felt like a rust-buster and that I ran very unevenly (splits from 73.2-76.1 until the last lap). 5:00, 4:57, 4:57, 33 were splits for 1600s.
Finished off the week with a 3hr47min, 22mi trail run to hit 90 miles. 3 weeks to go! One more ~90mi week and the work will be done.
@reed that's awesome though. A PB on 5000m while being almost done with marathon prep is a great indication of your current fitness. I have noticed that for me running a shorter distance PB is harder towards the end of the buildup (due to the fatigue). So I'd take it as a win.
I'm still in base building mode, ran 150k last week (93 mi), just one double on Monday. Almost everything in Z1/Z2. 2x10k/18k/11k/31k/19k/18k/31k. The 31k on Sunday I ran in 4:11/km, which felt very comfortable and controlled.
This weekend, I might pace a friend who wants to do a 50k time trial on the weekend (in 4:00/km), not sure yet. My hip pain has been completely gone for weeks now, I also think I'm ready to run tempos again.
Last higher volume training week done. 2 weeks til race day
M 9+3 double
T 16 w/ 20min mona fartlek (6:35/mi avg)
W 6+7 double
Th 6 easy (easiest day in several months)
F 13 w/ 40min fartlek hovering around MP (6:23/mi avg)
Sa 12 easy
Su 18 w/ 2x4mi MP (6:07/mi avg for whole run)
total 90 miles
friday was 4x(2min moderate, 6min MP, 2min tempo) hitting about 6:10, 5:43, 5:20 pace. did this into a headwind, maybe 5 mph.
sunday went fine, good pace for entire run due. 4mi warmup (6:40/mi), 4mi 5:43/mi, 2mi 6:25/mi, 4mi 5:44/mi, 4mi 6:10/mi. felt really good, the MP sections were a little downhill then a little uphill.
Next week I have a time trial on Thanksgiving (thursday). Other friends are doing 5k but I hope to do 10k, around 32:20s. If I feel bad I might stop at 8k. Plan is to run about 16:05 for 5k and then see what happens.
Good stuff! I'm still in base building mode, just upping the mileage to almost 100mi last week and hopefully some more this week.
M 20k @ 4:57/km
T Hilly 25k @ 4:32/km
W 11k @ 5:00 + 1h strength
T 31k @ 4:27/km
F 9k + 8k easy
S 24k easy trail run
S paced a friend on his 50k attempt. Wanted to do a comfortable 30k @ 4:00/km, but ended up doing only 26k and then calling it a day. With WU and CD still ended up at 31k. My friend ended up doing only 40 out of the 50k.
I'm feeling really good even though I'm a little disappointed that 4:00/km didn't feel easy (was expecting it to be conversational pace all the way). Went for 20k easy this morning and was no problem.
My strategy is to first build up mileage to a little over 100mi/week and then add faster stuff back in (I'm starting the next marathon prep somewhere in Dec anyway).
60 degrees and 100 percent humidity. Dropped at the half. 6:03 pace felt like I was running close to all out towards the end of the half. Both my legs are still trashed and sore from Saturday. Oh well.
Sore from what on Saturday? Sorry to hear that
My attempt was Saturday. It’s Friday and and my legs are still beat up. I’m thinking that didn’t train my LT as good as I should have. But I still am kind of mystified that I’m still hurting from a race I pulled at the half from a week ago when my recovery for workouts much harder have been way quicker.
Had some chest soreness this week too. Maybe it was the perfect storm of crappy weather, being sick, and being overtrained. Tried to run easy this morning, and it was a real struggle. Sigh.
You’re probably sick. It’s definitely not “lack of LT” in training.
Good news for me though, I just ran 32:11 in a road 10k for my Thanksgiving Turkey Trot (time trial). Certified 10k, good weather, but no competition. 16:20/15:50 splits.
BRM: sorry to hear that. yes, that sounds like sickness to me as well. Did you feel like you were overtraining? Or was it maybe just a coincidence?
@reed very strong effort!
I upped my milage to 168km this week (104mi).
M 19k recovery @ 5:00/km
T 29k easy @ 4:43/km
W 12k easy + strength
T 31k easy @ 4:30/km
F 15k easy AM, 10k tempo pm.
S 19k easy
S 32k moderate @ 4:06/km (6:36/mi).
I randomly decided to do a time trial on Friday, but my heart wasn't in it. After 6km (most kms were around 3:20/km) I jogged for a km and then picked up the pace to run 3km @ MP. I think I might try a 10km track time trial with a friend soon. He wants to run 3:15/km, and I might just try to hang on for as long as I can.
Today's run went well, ran a slightly hilly course on the tempo next % (gentle rolling hills). It felt really comfortable throughout.
I think I'll try to up the volume a bit more next week, to just above 170k and then take a recovery week before starting the spring marathon plan.
M 8 easy
T 6 easy
W 6 easy
Th 10k race, 32:11 (14mi total)
F off day, 9 holes of golf and 16mi easy bike ride
Sa 11 w/ track workout
Su 13.5 easy
total 59 miles
Tapered a bit earlier than plan to get fresh for the 10k time trial, plus I always lose some motivation once I decrease mileage.
Thursday's TT was a certified 10k course on a ~1mi road loop. Unfortunately GPS reads long on the loop so using my watch for pacing was unreliable. I marked each mile but my GPS would say 5:05 pace and my split would be 5:12, for example. I ran alone for the first 6k or so, splitting 16:20 at 5k (mile splits 5:15, 5:17, 5:14). I had hoped for 16:10 but 16:20 was still PB pace (had been 32:41). I was still feeling really good and had a pacer jump in around 6k who ran beside me for the rest of the race (never broke the wind, but still definitely helped to have him there). I hit 4mi in right about 21:00 (5:15/mi, 3:15/km) and calculated that if the last 0.22 took me about 1 minute then I was on pace for 32:30 if I ran 2 more 5:15s. I figured that I could run 10:10 for the last two miles and run 32:10. I started pushing the pace and hit 5:07 for the 5th mile (5mi in 26:07, 8k in 25:57). 6th mile in 5:02 and then I ran exactly 60sec for the last 0.22 (4:40/mi). 15:50 for 2nd 5k and must've closed the last 3k in about 9:25.
Pretty happy with the performance given my big negative split and running mostly alone.
I think that a ~32:00 performance on the road should equate to about 2:28-2:29, so I'm in a good spot with a week to go.
I don't think there's a way to follow my race live.
Race day in 2 days, figured I'd post a final update so people can make their estimates for how I'll do.
Weather had been looking a bit cold (35-36F at the start, 40F at finish, no wind) but it just decided to warm up a bit to about 43F at the start. Basically perfect conditions, and still no wind.
Only issue due to COVID is that I cannot have a bag near the start to put my clothes into to collect later, and I have to be at the line about 15min before the race. Just need some throwaway clothes and I should be set.
Pacing plan is to run a lot of 5:42-5:44s. I'm confident that I'll be able to run a couple 5:40s at the end if I need a couple seconds back, but I don't want to be banking time. 74:40-75:10 is the target half split.
Wearing a new pair of Next%s that I got before my 10k last week. Will be my only time wearing them after the 10k, though I have trained in an Alphafly prototype and the original 4%.
I'm feeling like 2:29 seems pretty likely due to my fitness and pacing plan. I don't see myself falling off the pace before mile 20 and even if I run some 6:00s I should still be under 2:32
@reed - Best of luck. Where are you racing? (If you don't mind telling)
Good luck @reed! From what you post here you should be more than ready. Do let us know how it goes. We'll be here on LR to cheer you on =)
My last week of base training...
Total 162k
M 20k @ 5:00/km
T 30k @ 4:40/km
W 11k @ 5:00/km + 1h strength
T 31k @ 4:34/km
F 21k
S 19k
S 29k @ 4:20/km. Incorporated 5x1km in the second half, which went great (did all of them in 3:30-3:20/km) but after the last rep I was toast and had to jog it home.
My strategy was to just run as little tempo as possible during this phase. Whether it's smart I don't know, but I do feel "rested" despite having done a bunch of 100 mile weeks. Next week's an easy recovery week and then it's the start of the 18-week marathon program for a fall marathon (targeting mid april). Anything can happen in those 18 weeks, but I'm pretty confident I am in a great place to build towards that 2:30.
The bad news is that my race actually got cancelled less than 24hrs before the start.
The good news is that we all said F it and showed up anyway, as the course was already marked and ready to go. Had to scramble to get some bike pacers to carry water and nutrition, but I have some good buddies who stepped up, and some set out water tables.
The result below:
https://www.strava.com/activities/4439016239/overview
2:28:48
I'll post a race report tomorrow but I had a great day. Split 75:00 through half and just started cranking out sub-5:40 miles the rest of the way.
Closed in about 5:20-5:25 for the last mile