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Spring Marathon training


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#1 billa

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Posted 22 February 2009 - 08:56 PM

Starting a new topic since "week ending 2/1" was a poor choice of title for ongoing training posts.

All solo morning runs. Skipped the Sat group this week because I just can't do that every week. Those guys are hardcore. I broke up my weekend mileage into 2 long runs. I heard from Tim K. they covered 21.5 @ 6:36 avg on Sat. Glad I skipped it. Actually, maybe I shouldn't have! Oh, well.

M - 9:14 - 4.0 - 27:34/6:53 - still pretty sick from the flu-like symptoms that kept me sidelined the day before
T - 6:19 - 6.36 - 44:46/7:01 - HR 73/81% - getting better, breathing cold air still burns, lots of coughing after
W - 6:09 - 7.72 - 54:29/7:03 - HR 74/82% - better still, ran to work to save time
Th - 5:44 - 9.21 - 60:35/6:34 - HR 80/87% - hard run, nearly 100% back from sickness. Thurs AM tempo has become a standby workout.
F - 5:44 - 6.45 - 43:45/6:46 - HR 74/80%
Sa - 8:06 - 11.09 - 74:55/6:45 - HR 75/81%
Su - 5:54 - 16.29 - 1:48:27/6:40 - HR 79/89%

TOTAL: 61.14 miles

8 WEEKS TIL BOSTON
thru 4/21/2014 -
lifetime race count: 626
lifetime 1/2 marathon count: 
50
lifetime marathon count: 31 

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#2 timknox

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Posted 23 February 2009 - 07:38 AM

I posted my mileage on the 2/1 thread, which opened a big can of worms regarding mileage. That thread has now been completely hijacked.

Last week I retired two pairs of shoes that came to the end of the line (350 miles). My left achilles is sore and it is either from the old, broken down shoes or the new ones (Mizumo Wave Precision 9). I started feeling it when I started running in the Mizunos. I'll be cutting back this week to let the achilles heal and will likely pull the running sandals out of the closet.

Running weekly mileage totals (updated 5/2/2009):
Weekly mileage totals (newest to oldest): 44, 58, 75, 106, 96, 105, 98 (Shamrock 8k), 89, 76 (Champoeg 30k), 90, 107, 113, 101, 90, 53 (VL Half taper), 91, 85, 78, 33 (snow), 24 (snow), 52

#3 EROCK

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Posted 23 February 2009 - 08:08 AM

Training for Eugene, May 3
Week of 2/16- 2/22

Monday: 11.8 miles @ 1:20:00- 6:47 pace/ 6 miles with the WAMR group run
Tuesday: 8.8 miles @ 1:00:00- 6:50 pace
Wednesday: 21 miles@ 2:19:32- 6:39 pace/ Long run.
Thursday: 8.2 miles- 6.4 @ 46:40- 7:18 pace/ 1.8 miles with Kelly @ 11:00 pace
Friday: Rest
Saturday: 12.5miles @ 1:25:15- 6:50 pace
Sunday: 10.2 miles @ 1:14:12- 7:17 pace


Total mileage 72.5

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#4 Diep

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Posted 23 February 2009 - 08:54 AM

Training for 10,000m

Last 5 weeks. 75, 65 (recovery week), 83, 81, 76.

This week I'll cut my Thurs workout and probably end up around 65 for the week since I am racing Saturday.

#5 timknox

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Posted 23 February 2009 - 09:09 AM

QUOTE (Diep @ Feb 23 2009, 08:54 AM) <{POST_SNAPBACK}>
Training for 10,000m

Last 5 weeks. 75, 65 (recovery week), 83, 81, 76.

This week I'll cut my Thurs workout and probably end up around 65 for the week since I am racing Saturday.


When is your target race?

Are you following a specific plan? Or a general outline? I'd be interested to see more details of your plan. Good to see you are keeping your mileage up.

#6 Hockey Puck

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Posted 23 February 2009 - 09:11 AM

Looks like I posted on the wrong thread yesterday. frantics.gif

Good week for me. Feeling very strong.

total miles: 82.6

M - 12.26 Double Recovery Runs (8ish pace)
T - 10.62 (7:40ish pace with last mile on severe sloped hill NW119th)
W - 15.74 (7:34 pace with last 4 miles around 7ish pace - Felt easy)
TH- 11 (8 @ Tempo) 6:27, 6:29, 6:26, 6:32, 6:27, 6:29, 6:27, 6:21 (Felt great considering I ran close to 16 the day before and did this workout at 6am. I almost kept going)
F- 10.31 (probably did this too fast but felt good (7:22ish pace)
S- 6ish on Wildwood (3x100 strides at the end)
S- 16 (cut down LR mileage this week with two back to back previous weeks of 20+ers). We ran last four miles of this run faster (6:45, 6:27, 6:27 and I think 6:15is or so). Jump back up to 24 next week, anyone anyone?

Overall, good week. Mentally and physically, I'm looking forward to this week and another push upward. Especially considering last week most of the runs were at 5:00-6:00 am and lots of stuff going on at work. Things should settle down this week.


"Triumph over the adversity is what the marathon is all about. Therefore, you know that there isn't anything in life you can't triumph after that." - Kathrine Switzer

#7 timknox

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Posted 23 February 2009 - 09:20 AM

QUOTE (Hockey Puck @ Feb 23 2009, 09:11 AM) <{POST_SNAPBACK}>
Especially considering last week most of the runs were at 5:00-6:00 am and lots of stuff going on at work. Things should settle down this week.


5:00am-6:00am...ouch! We have been doing some 6:30am runs and the pace is typically 10-15 seconds/mile slower than when we run midday. It's hard to run when you are barely awake and you are bundled up for 25-30 degrees.

#8 Hockey Puck

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Posted 23 February 2009 - 10:08 AM

QUOTE (timknox @ Feb 23 2009, 09:20 AM) <{POST_SNAPBACK}>
5:00am-6:00am...ouch! We have been doing some 6:30am runs and the pace is typically 10-15 seconds/mile slower than when we run midday. It's hard to run when you are barely awake and you are bundled up for 25-30 degrees.


I know, but the good news is that executed the workout feeling good during a time I'm not used to doing these tempo runs. It's a good feeling.

:-)
"Triumph over the adversity is what the marathon is all about. Therefore, you know that there isn't anything in life you can't triumph after that." - Kathrine Switzer

#9 Steve

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Posted 23 February 2009 - 01:08 PM

This was my first serious week since my calf injury last November. Prior to this, between illness and injury, I've been generally running 20-40 this year, with one 50 mile week.

Week total: 61.7

M - 6.6, 20 min core
T - 8
W - 13.4, 75 min yoga
T - 8.8 Goose
F - 5.3
S - 5.1, 25 min core
S - 14.5

Overall, felt pretty good. A bit fatigued, but that's to be expected. No tender joints or muscles.
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#10 Diep

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Posted 23 February 2009 - 01:29 PM

QUOTE (timknox @ Feb 23 2009, 09:09 AM) <{POST_SNAPBACK}>
When is your target race?

Are you following a specific plan? Or a general outline? I'd be interested to see more details of your plan. Good to see you are keeping your mileage up.

Goal race is April 4.

General outline is as follows:

M - ML run, 10-12 miles moderate pace
T - Track work. Alternating between short and long intervals each week, from 400 to 1600m
W - Easy day
Tr- Tempo work, continuous or long intervals, 4-6miles of tempo pace.
F - Easy or sometimes off.
S - LR 16-18 miles
Sun - Easy trail running.

Some limited doubling in the mornings with recovery running ~7:30-8:00 pace. Mostly this is to provide scalability for building to higher mileage over the summer.

To this point I have been doing longer track work at or a little below an estimate of my current 10k pace. Shorter track work has been as fast as 1500m pace. Tempo work has been a little faster then estimated current 1/2 marathon pace.

After this week I am going to transition a bit to Tuesdays being all 1500m to 5k pace to work on building speed and more tolerance to anaerobic work. I will increase rest as required to accomplish this. Thursdays will be for working right at 10k goal pace to build tolerance for the pace over progressively longer efforts leading up to the race.

Mileage may come down a bit to the high 60's low 70's as I get closer to goal. At 5 weeks out, the aerobic engine is as big as it is going to get, and having quality workouts on the track will be more important than maintaining mileage.

#11 The_tober

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Posted 23 February 2009 - 02:23 PM

5 4 runs. 32M.

I'm ready!

But obviously too tired to read my log properly.

#12 Wendygofaster

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Posted 23 February 2009 - 04:19 PM

Planning on running Pittsburgh in May

Monday 02-16 5:15 am Strength Training/Stretching

Monday 02-16 4:15 pm Run 1:28:08.00 12 miles 7:20.64/mile
Tuesday 02-17 4:30 pm Run 1:05:03.00 9.6 miles 6:46.78/mile
Wednesday 02-18 4:30 pm Run 1:06:22.00 9.6 miles 6:54.75/mile

Thursday 02-19 5:00 am Strength Training/Stretching

Thursday 02-19 4:30 pm Run 1:06:53.00 9.6 miles 6:58.12/mile
Friday 02-20 3:15 pm Run 1:23:23.00 11.8 miles 7:04.03/mile
Saturday 02-21 8:45 am Run 1:25:40.00 12.1 miles 7:05.03/mile
Sunday 02-22 9:00 am Run 1:52:07.00 16 miles 7:00.56/mile

Total Distance: 80.7 miles
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If this running thing starts to feel to easy, you are probably doing it wrong.

#13 wmass925

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Posted 24 February 2009 - 09:01 AM

Doing Vermont City Marathon in May:
Bad week, had sore throat and flu.

2/16- Ran 11 miles in Toronto: 1:23:22
2/17 travel day home
2/18- 6.3 MILES 45:53 felt horrible during run
2/19- Was sick- was suupose to run 10 miles
2/21- 6 miles 41:54
2/22- Had to bail on scheduled 17 mile run

23.3 total- planned 50 miles



#14 Doug

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Posted 24 February 2009 - 09:35 AM

For Monday-Sunday ending 2/22/09.

Monday...off
Tuesday...8 miles
Wednesday...7 miles
Thursday...9 miles
Friday...off
Saturday...6 miles
Sunday...8 miles

Weekly...38 miles

The week started off very well but ended on a low note...Didn't get any sleep on Saturday night and felt very bad on Sunday run. Only had enough energy to run 8 miles or so.

Have revised my spring goal for May. My original intention was to run the Eugen Marathon on May 3rd and then Newport on May 30th but have decided that it's too high of a goal to set to run 2 marathons in one month (Wendy can do it). The new goal is to run the Eugene Half marathon and then keep Newport as my main spring marathon...It's more realistic and will give me a little more time to train for a full marathon.

#15 timknox

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Posted 28 February 2009 - 12:46 PM

Week ending 2/28 (Sun-Sat). Nine weeks left until the Eugene Marathon.

Attached File  week_ending_2_28_2009.JPG   57.17KB   16 downloads

Better mileage week than I expected. I kept my runs shorter than usual early in the week due to a sore left achilles. Had a good up tempo run on Thursday with the Intel guys. Today on our long run we slowed the pace a bit since we are running the Champoeg 30k next Saturday. It was still a tough run due to the wind.

Next week I'll cut my mileage on Thursday and Friday in advance of the 30k. I would like to run some hill repeats this week, but don't know if my left foot is up for it.

Went to the podiatrist on Wednesday to have him look at a cyst on my left ankle. The cyst isn't bothering me but I'll likely get it removed at some point. MRI next week will give more information. Dr also set me up with some PT appointments next week for the achilles.





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