Jump to content


Photo

Spring/early Summer Marathon Training


  • Please log in to reply
371 replies to this topic

#76 Hockey Puck

Hockey Puck

    Power Lizard

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 1181 posts
  • Gender:Male
  • Location:Portland

Posted 12 February 2012 - 06:07 PM

Tim.

Combo track and roads. Mile track. Road loop for 3. :60 second break between each segment. Pretty much run a mile :60 recov 1x3 mile :60 recov repeat. Year I ran cim in 2:58 we ran this workout 2x. We also did other crazy workouts that I may be pulling out. Why? It's a cool workout to do. You should try it. Run close to aerobic threshold and have enough recovery to run tempo. It makes 6:30 pace feel easy.
"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

#77 DC2PDX

DC2PDX

    Runnin' Lizard

  • Red Lizards
  • PipPipPipPipPipPip
  • 402 posts
  • Gender:Female
  • Interests:Running (obviously), hiking, backpacking, horses, reading, traveling, cooking and baking.

Posted 17 February 2012 - 12:10 AM

I'm behind on posting so here's two weeks for me. I'm really enjoying reading everyone's posts, some of your workouts are beastly. Hockey Puck, yours in particular look unreal.

Week of 1/30

1/30-Happy Birthday to me! Went snowshoeing on Mt Hood. Not running but I think it counts. Fun and a good workout!
1/31-30 minute tempo run. 10 minutes at 8:30 pace, accelerating and decelerating for the other 20
2/1-5 miles, 9:09/mi
2/2-rest
2/3-3 miles, 9:38/mi (on mulch)
2/4-5 miles, 9:15/mi
2/5-4 miles, 9:40/mi (on mulch)

Week of 2/6
2/6-8 miles, 9:36/mi (Did long run for week of 1/30 on this day)
2/7-rest
2/8-5.37 miles, 9:22/mi
2/9-rest
2/10-30 minute tempo run. 2 miles at 8:20 and 8:23/mi, otherwise accelerating and decelerating
2/11-rest
2/12-Fanconi Anemia 5K-New PR for me! 24:55! This is a 22 second/mile PR for me over my old 5K PR. I know this is pedestrian for most of you but I was totally thrilled! I felt so good after this that I ran 5 more miles to get my 8 mile long run in for the week.

I've actually felt really good over the past two weeks with pretty good energy. I feel sore sometimes but nothing is getting worse and I do feel like I'm getting fitter. My "official" marathon training for Vancouver USA starts this week.
The race is long, and in the end, it's only with yourself.
-Mary Schmich

#78 Hockey Puck

Hockey Puck

    Power Lizard

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 1181 posts
  • Gender:Male
  • Location:Portland

Posted 17 February 2012 - 07:42 AM

I'm behind on posting so here's two weeks for me. I'm really enjoying reading everyone's posts, some of your workouts are beastly. Hockey Puck, yours in particular look unreal.

Week of 1/30

1/30-Happy Birthday to me! Went snowshoeing on Mt Hood. Not running but I think it counts. Fun and a good workout!
1/31-30 minute tempo run. 10 minutes at 8:30 pace, accelerating and decelerating for the other 20
2/1-5 miles, 9:09/mi
2/2-rest
2/3-3 miles, 9:38/mi (on mulch)
2/4-5 miles, 9:15/mi
2/5-4 miles, 9:40/mi (on mulch)

Week of 2/6
2/6-8 miles, 9:36/mi (Did long run for week of 1/30 on this day)
2/7-rest
2/8-5.37 miles, 9:22/mi
2/9-rest
2/10-30 minute tempo run. 2 miles at 8:20 and 8:23/mi, otherwise accelerating and decelerating
2/11-rest
2/12-Fanconi Anemia 5K-New PR for me! 24:55! This is a 22 second/mile PR for me over my old 5K PR. I know this is pedestrian for most of you but I was totally thrilled! I felt so good after this that I ran 5 more miles to get my 8 mile long run in for the week.

I've actually felt really good over the past two weeks with pretty good energy. I feel sore sometimes but nothing is getting worse and I do feel like I'm getting fitter. My "official" marathon training for Vancouver USA starts this week.


Nice PR. Looks like you'll be in great shape for Vancouver. Keep up the great training. Bill
"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

#79 Tim

Tim

    Komodo Dragon

  • Red Lizards
  • PipPipPipPipPipPipPipPipPipPipPipPip
  • 8121 posts
  • Gender:Male
  • Location:right here, right now
  • Interests:Yes

Posted 17 February 2012 - 09:13 AM

I'm really enjoying reading everyone's posts, some of your workouts are beastly. Hockey Puck, yours in particular look unreal.

Yeah, Bill is the hardest training barely-under-3:00 marathoner I know! :poke: :rolleyes: :flowers:

And congrats to you on the new 5k PR. Did I read that correctly, 22 seconds PER MILE? :shocked: That's HUGE!

THE OLDER I GET, THE BETTER I WAS.

PROUD TO BE A PAFAR!


#80 Hockey Puck

Hockey Puck

    Power Lizard

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 1181 posts
  • Gender:Male
  • Location:Portland

Posted 17 February 2012 - 03:41 PM

[quote name='Tim' timestamp='1329498781' post='185114']
Yeah, Bill is the hardest training barely-under-3:00 marathoner I know! :poke: :rolleyes: :flowers:

Really? :growl:
"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

#81 Tim

Tim

    Komodo Dragon

  • Red Lizards
  • PipPipPipPipPipPipPipPipPipPipPipPip
  • 8121 posts
  • Gender:Male
  • Location:right here, right now
  • Interests:Yes

Posted 17 February 2012 - 05:05 PM

Yeah, Bill is the hardest training barely-under-3:00 marathoner I know! :poke: :rolleyes: :flowers:


Really? :growl:

Damn straight. I know a few 2:15 marathoners that don't train as hard or as much as you do! :frantics:

THE OLDER I GET, THE BETTER I WAS.

PROUD TO BE A PAFAR!


#82 Hockey Puck

Hockey Puck

    Power Lizard

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 1181 posts
  • Gender:Male
  • Location:Portland

Posted 17 February 2012 - 05:20 PM

Damn straight. I know a few 2:15 marathoners that don't train as hard or as much as you do! :frantics:



Scroll to 1:52 on this video.



Encouragement tim. You should be providing encouragement.
"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

#83 Hockey Puck

Hockey Puck

    Power Lizard

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 1181 posts
  • Gender:Male
  • Location:Portland

Posted 19 February 2012 - 10:46 AM

Week of Feb 13th

Another good week. Coming off a 90 mile week and heading further north of 90. This was the week of more pace/tempo running. Feeling good with 8 weeks to go and one more 24 miler left in this cycle.

Mon: 7 Mile recovery run@ 7:50 pace

Tues: AM 10.3 miles with 4 @ 6.21 at 6:34 pace. Cardio great. Legs just not firing. A bit tired.
PM 4 mile recovery @ 8:00 minute pace.
Total 14.3 miles

Wed: AM 14.06 @ 7:10 pace with last 5 @ (6:37, 6:14, 6:12, 6:37, 6:33)
PM 4 mile recovery @ 8:21
Total: 18.06

Thursday: 7.58 Mile recovery run @ 8:30 pace

Friday: AM 10.8 miles with. Was trying for simple 6:44 pace was pretty easy and then some dude started ghosting me at mile 5 so i dropped the pace and dropped his ass. 6:47, 6:52, 6:45, 6:45, 6:46, 6:29, 6:35
PM 4 mile recovery run at 8:13
Total 14.8

Saturday: 7.52 mile recovery at 7:55 pace

Sunday: 24 miles with in 2:56:20 at 7:20 pace. Ran from the starting line of Boston out 12 miles to Wellesley. Then decided to simulate effort for the last 10 of boston. Last 10 went something likes this 7:01, 7:23 (braeburn hill), 6:55, 7:13 , 7:04, 6:55, 6:47, 6:41, 6:46, 6:46. Lisa T joined me for the last 6 or 7 which was a treat. Really enjoyed her presence and it made my run go by much quicker. Didn't feel great for the first 12 which could be b/c it's all uphill out to W. Mark Boen also asked me how this run ranks compared to other 24 milers prior to running my 2 sub 3's, and it would be the quickest.

Total Weekly: 93.3

Core: Didn't get much in.

8 weeks to #bringit2012boston
"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

#84 andicamp

andicamp

    showing my colors

  • Red Lizards
  • PipPipPipPipPipPipPipPipPipPipPipPip
  • 3488 posts
  • Gender:Female
  • Location:brooklyn, pdx
  • Interests:yes

Posted 19 February 2012 - 12:05 PM

Nice week, bill. Getting the heavy mileage guns out, eh?

So, I'm curious, and I apologize if you already said this somewhere along the way, but are you following a schedule or making your own based on things that have worked for you in the past?
2010 mileage: 2929
2009 mileage: 2875
2008 mileage: 2436.5
2007 mileage: 2254.5
2010 prs/races: 1/7
2009 prs/races: 15/18
2008 prs/races: 12/17
2007 prs/races: 9/11

#85 Hockey Puck

Hockey Puck

    Power Lizard

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 1181 posts
  • Gender:Male
  • Location:Portland

Posted 19 February 2012 - 12:49 PM

High mileage gives me confidence. And my body seems to hold up well to it.

Most of my stuff is from my training with Louis pre 2008 and 2009 CIM sub 3s So Stuff that has worked in the past. It's a combo of stuff he's concocted from various sources and it seems to work.

Last year I had low iron and have figured that out.
"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

#86 Tim

Tim

    Komodo Dragon

  • Red Lizards
  • PipPipPipPipPipPipPipPipPipPipPipPip
  • 8121 posts
  • Gender:Male
  • Location:right here, right now
  • Interests:Yes

Posted 19 February 2012 - 01:08 PM

Goal race: Three Sisters Marathon, June 9th

Goals: C = < 3:30 (BQ), B = <3:10 (BQ-20mins.), A = < 3:00

Week of 02/12 - 02/18

*Note to self. Always post BEFORE Puck. Anything posted after looks pathetic compared to what he's doing! :rolleyes:

Sun, 02/12: 16 miles with SBUX crew. Garmin F'ed up at 12 miles, so don't have overall average pace. Splits through 11 miles were 8:07, 7:30, 7:33, 7:43, 7:49, 7:45, 7:45, 7:34, 7:16, 7:21, 7:20.

Mon, 02/13: usual day off running.

Tue, 02/14: Duniway track. 2 mile warmup, strides. 3 miles alternating 400m in :86-:87 with 200m in :50-:51 (18:53 total). 2 mile cooldown. Day's total = 8 miles.

Wed, 02/15: Fulton run. 6 mile recovery (?) run - 7:57, 7:39, 7:23, 7:20, 7:01, 6:56 (7:23/mi. avg.)

Thu, 02/16: SBUX run. 8 mile recovery (?) run - 8:08, 7:36, 7:23, 7:08, 7:05, 7:13, 6:53, 6:25 (7:16/mi. avg.)

Fri, 02/17: Treadmill run. 5.5 mile recovery (!) run - started off at 7.8mph, finished up at 8.0 mph.

Sat, 02/18: Couples Classic 5k - Eugene, OR. 18:49 (32nd OA, 3rd AG). Splits 5:50, 5:54, 6:16 (?), :48.

Something was up with either the course length or the placement of the mile markers. There is NO WAY I faded from a 5:54 2nd mile to a 6:16 3rd mile. I felt good and have been running long enough to know I wasn't fading that much, if at all. After going through two miles under six-minute pace, I felt confident I could finish up in 18:37 or better. I was "shocked" when I saw the finish clock ticking toward 18:50!

2 mile warmup & cooldown. Day's total = ~8 miles.

Weekly total = 51.5 miles.

Weights/core on Mon, Tue, Wed, Thu.

Both Wednesday's and Thursday's runs turned into progression runs of sorts, instead of actual recovery runs. I was able to handle the pace and workload okay, but need to be smarter about dialing back the intensity a bit on these days so that I'm really recovering.

THE OLDER I GET, THE BETTER I WAS.

PROUD TO BE A PAFAR!


#87 Hockey Puck

Hockey Puck

    Power Lizard

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 1181 posts
  • Gender:Male
  • Location:Portland

Posted 19 February 2012 - 01:37 PM

Goal race: Three Sisters Marathon, June 9th

Goals: C = < 3:30 (BQ), B = <3:10 (BQ-20mins.), A = < 3:00

Week of 02/12 - 02/18

*Note to self. Always post BEFORE Puck. Anything posted after looks pathetic compared to what he's doing! :rolleyes:

Sun, 02/12: 16 miles with SBUX crew. Garmin F'ed up at 12 miles, so don't have overall average pace. Splits through 11 miles were 8:07, 7:30, 7:33, 7:43, 7:49, 7:45, 7:45, 7:34, 7:16, 7:21, 7:20.

Mon, 02/13: usual day off running.

Tue, 02/14: Duniway track. 2 mile warmup, strides. 3 miles alternating 400m in :86-:87 with 200m in :50-:51 (18:53 total). 2 mile cooldown. Day's total = 8 miles.

Wed, 02/15: Fulton run. 6 mile recovery (?) run - 7:57, 7:39, 7:23, 7:20, 7:01, 6:56 (7:23/mi. avg.)

Thu, 02/16: SBUX run. 8 mile recovery (?) run - 8:08, 7:36, 7:23, 7:08, 7:05, 7:13, 6:53, 6:25 (7:16/mi. avg.)

Fri, 02/17: Treadmill run. 5.5 mile recovery (!) run - started off at 7.8mph, finished up at 8.0 mph.

Sat, 02/18: Couples Classic 5k - Eugene, OR. 18:49 (32nd OA, 3rd AG). Splits 5:50, 5:54, 6:16 (?), :48.

Something was up with either the course length or the placement of the mile markers. There is NO WAY I faded from a 5:54 2nd mile to a 6:16 3rd mile. I felt good and have been running long enough to know I wasn't fading that much, if at all. After going through two miles under six-minute pace, I felt confident I could finish up in 18:37 or better. I was "shocked" when I saw the finish clock ticking toward 18:50!

2 mile warmup & cooldown. Day's total = ~8 miles.

Weekly total = 51.5 miles.

Weights/core on Mon, Tue, Wed, Thu.

Both Wednesday's and Thursday's runs turned into progression runs of sorts, instead of actual recovery runs. I was able to handle the pace and workload okay, but need to be smarter about dialing back the intensity a bit on these days so that I'm really recovering.


Can you change your C goal. Seriously? A bad marathon for you would be 3:10. I say that with the utmost respect since you generally pace the 3:10 group at PDX for close to 20 miles :hug: :rock: :poke: :hyper: :sword:
"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

#88 TDG

TDG

    Komodo Dragon

  • Red Lizards
  • PipPipPipPipPipPipPipPipPipPipPip
  • 2187 posts
  • Gender:Male

Posted 19 February 2012 - 08:32 PM

Tim, how much time do you spend on strength training? I really should add some into my weekly routine.

#89 Tim

Tim

    Komodo Dragon

  • Red Lizards
  • PipPipPipPipPipPipPipPipPipPipPipPip
  • 8121 posts
  • Gender:Male
  • Location:right here, right now
  • Interests:Yes

Posted 20 February 2012 - 09:56 AM

Tim, how much time do you spend on strength training? I really should add some into my weekly routine.

I usually spend 60-65 minutes per day, 4x per week. Monday & Wednesday I focus on chest, back/lats, shoulder. Tuesday & Thursday, it's biceps and triceps. Core/abs everyday. For each body part (i.e. chest), I'll do 6-7 different exercises of 12-15 reps per exercise.

I found an AWESOME web link to various exercises you can do for every muscle in your body. It shows you different exercises using various machines and free weights. This has proved really useful for me:

http://exrx.net/Lists/Directory.html

THE OLDER I GET, THE BETTER I WAS.

PROUD TO BE A PAFAR!


#90 andicamp

andicamp

    showing my colors

  • Red Lizards
  • PipPipPipPipPipPipPipPipPipPipPipPip
  • 3488 posts
  • Gender:Female
  • Location:brooklyn, pdx
  • Interests:yes

Posted 20 February 2012 - 01:56 PM

Wow, that's a lot of time to spend on strength stuff, Tim. If you didn't have so much natural endurance, I would think you'd be better off spending of that time running more. Of course, you might really enjoy that stuff, in which case my point is moot.
2010 mileage: 2929
2009 mileage: 2875
2008 mileage: 2436.5
2007 mileage: 2254.5
2010 prs/races: 1/7
2009 prs/races: 15/18
2008 prs/races: 12/17
2007 prs/races: 9/11




0 user(s) are reading this topic

0 members, 0 guests, 0 anonymous users