NYC-2.50
Good build up of mileage this week after a few non running weeks due to sinus surgery.
Did a 12k race on sunday to blow away the cobwebs and felt surprisingly well for a 41 min finish.
Will start to build up mileage quite considerably this week(using HADD heartrates)and introduce some longer 2 hr plus runs gradually over the coming weeks.
Good to hear the snatchman is back on the road again.
Keep pounding
reg
M : 0 Sick
T AM: 5 trail easy
PM: 7 with 2 x mile @ 5:30 and 5 on treadmill easy
W AM: 7 on hilly rocky trail
PM: 8 on flat trail
T AM: 6 with 6 x 1:26 hills
PM: 4.5 on trails and 5.5 on treadmill
F AM: 0 too much work
PM: 9 on grass easy
S AM: 9 easy
PM: 5 easy
S AM: 14 on hilly path in 1:28
85 for the week. Happy with Thursday's workout. That's the fastest set of intervals I've done on that hill. I was also pleased with Sunday's run. I felt comfortable the whole way and it included a 2.5 mile climb in the middle. I've got a half-marathon on Saturday, so it should be another low mileage week for me.
Goal 3:30 N.y.C.
M-- 3m walk
T-- 3m @ m.r.p.
w--7m
T--3m
F--off
s--7m @ m.r.p.
Sun--12 m. in 1hr 57.(let's see if the troll believes that)
Back in business after injury.(the poem did the trick)
Have decided to change to Higdons intermediate program.
Better to get there slow than not at all.
To all who are injured a speedy recovery.
Have a great week all.
Royal Victoria Marathon
Goal 2:55
Unorthodox week, just fit in the running when I could.
Monday double 15 miles, steady
Tuesday double 13 miles, steady
Wednesday single 10 miles,
Thursday single 4 miles
Friday 0 miles
Saturday 7 miles hilly trails, \\\'easier\\\'
Sunday 8 km race but totalled 20 miles broken up
G'day folks. Thanks Notwithstanding for getting the thread going. And congrats wstuart on the pr. Although it sounds like you're in even better shape than the race indicated.
As for last week, ran just over 62. Feeling really strong and definitely feel 2:45 is with in reach.
M-4.5, recovery from the tough previous weekend
T-11.5 with 58 minutes of a fartlek ladder, going from 1 min, 2 min, all the way up to 8 and then back down to 4 with one minute rest.
W-4 recovery run
T-7.5 including track workout of 3200, 4 x 800
F-7 - moderate pace on a hilly loop
S-20
S-7.5 slow
Keep up the good work, everybody!! Also, there's no need for any negativity here. The goal of this thread is to both find tips on how to improve our training, but also find extra encouragement to pursue our lofty goals.
keep on keepin' on.
Walrus
Female guest,
Never too late to join in. As you can see, folks are training for marathons through December. You have been added to the list.
Only hindrance to the thread right now is me getting the names/dates correct for all these marathons. Lol. Keep the corrections coming. I do a very quick and dirty job of collecting these lists. If your times/names are in error, please let me know.
2:59 at Richmond
Mon - travelling all day
Tues AM - 10 in 38/29:23pr
Tues PM - 10 easy
Wed AM - 5 easy
Wed PM - 12 medium 1:26:40
Thurs AM - 5 easy
Thurs PM - quick turnover stuff, ~5
Fri AM - 5 easy
Fri PM - 3k race - made some bad decisions
Sat AM - 7 easy
Sat PM - 7 medium
Sun AM - 10 hard
A tad over 81 for the week, and I was irked about missing the long one over the weekend due to inclement weather Sunday morning. A lot of my runs are near 7min pace now, though, so I am beginning to believe. I think that it's time to get started on the longer paced efforts on the roads.
eldoret604 wrote:
Goal: NYC 2:57
S: 18mi
M: 5mi recovery
T: 9mi (2mi w/u, 4mi tempo @ 6:15/mi pace, 2mi c/d) another oppressively hot and humid day in NYC
W: 11mi easy
Th: 6mi
F: off
S: 20mi
Total: 69mi
Bumped this week's long run forward a day to accommodate a group training run saturday morning. This week is a planned recovery week...
I assume you ran the NYRR Long-Training Run. I'm curious, which pace group did you run in and did you pick up the pace toward the end? I'm shooting for the same time and ran in the 7:30 group, but left them for a faster last loop.
M - 8 miles
T - 7 in AM, 11 in PM w/8 at 6:45 pace
W - 5
Th - 8
F - 7
Sa - 22 (13 at 7:30 pace, 5 at 7:15 pace, 4 at 6:30 pace)
S - recovering from 30th birthday party
68 total
It was a hot, awful week, so I kept the hard workouts at a minumum. As a result, felt great on Saturday and finished the run with mimimal difficulty. I would have run Sunday but I turned thirty, so Saturday night was a bit rough.
Brick dodger wrote:
eldoret604 wrote:Goal: NYC 2:57
S: 18mi
M: 5mi recovery
T: 9mi (2mi w/u, 4mi tempo @ 6:15/mi pace, 2mi c/d) another oppressively hot and humid day in NYC
W: 11mi easy
Th: 6mi
F: off
S: 20mi
Total: 69mi
Bumped this week's long run forward a day to accommodate a group training run saturday morning. This week is a planned recovery week...
I assume you ran the NYRR Long-Training Run. I'm curious, which pace group did you run in and did you pick up the pace toward the end? I'm shooting for the same time and ran in the 7:30 group, but left them for a faster last loop.
I also ran with the 7:30 pace group....I was running with a friend, and the group seemed to fall apart at the beginning of the 2nd 5mi loop, so we probably ran 7:20s for the last loop, before running home...
CIM...time goal unknown.
Mon. 13 miles progressive. Last mile in 5:45.
Tue. a.m. 5 easy. p.m. 15 miles with strides & 8 X 3 min on/2 min off @ tempo effort.
Wed. a.m. 8 easy. p.m. 8 easy.
Thu. a.m. 6 p.m. 13 miles with strides & 16 X 1 min on/off @ 10K-5K effort.
Fri. 12 miles easy.
Sat. a.m. 6 p.m. 10
Sun. 20 miles. Did not time. 102 degrees.
116 miles for the week.
dean moriarty wrote:
Looks like the training is going really well, Alan.
What are you shooting for?
Chicago sub 2:30, have run 2:33:58
chicago GOAL SUB 2:28
sunday longrun 20m(2:10:00 easy to medium pace) pm 8 m
monday tempo 10 miles in 56:50 no warmup or cooldown
tuesday am 5miles pm 10 miles
wednesday speed 15 total 4by1000(302ave)on 600jog then 2by 2000in 618ave on 5 min rest
Thursday am 11 trails miles pm 5 miles
friday speed 10.5 toal 4by400 in 67 then 2by800 in 221 then 4by 400 66 pm 4 miles
saturday 14 miles in 90 minutes.
toal 108
I'm averaging 97 mpw for the last 8 weeks
Last year I ran 234:12 in not so ideal conditions