Weekly training Oct. 1-8 ...

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17 Replies Last post: Oct 12, 2006 7:19 AM by DanMoriarity 1 2 Previous Next

DanMoriarity

823 posts since
Dec 14, 2007

Oct 9, 2006 11:48 PM

Weekly training Oct. 1-8

Mon- rest
Tue- 9 miles easy
Wed- 9 miles including 2x15 min tempo, 5 min jog rec
Thu- am 11 miles easy pm 5 miles easy
Fri- 9 easy
Sat- 9 easy
Sun- 9 easy

61 miles total.

The pace and volume increases I've made the last couple of weeks caught up with me a bit this week, but I had a pretty solid workout and hit my usual 10 miles a day average, not counting the rest day. I'm racing a 5k next week to see what kind of shape I'm in.

AndyHass

1,385 posts since
Dec 14, 2007

1. Oct 10, 2006 7:34 AM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

M- 10 total; 4Xmile w/400m jog recovery at 163-164 HR (MP) 5:29-5:32-5:31-5:30.
T- 8 easy
W- off
R- off
F- 6 easy
Sa- 3 easy
Su- Steamtown Marathon; 7th overall. Stayed well within myself down the steep hills (1:11:57 half), but my legs were hamburger by 11 miles. Reduced to 6:30s for much of the 2nd half as I couldn't even bend my left leg right by 18 miles. 2:33:49 final.
Total for week: 48.25 miles

---I was disappointed in the race result, but I learned not to count on downhill courses to be helpful. I've been worried about my fitness the past month but fitness never came into play and I'm sure my HR never even reached my normal marathon avg....my legs were just trashed from the downhills. On to the spring....maybe Boston. It's downhill too but I've done well there before.

Interestingly I learned that "more shoe" doesn't really help me either, I felt I couldn't get into my usual rhythm with them...back to the 7oz'ers.

mainers

341 posts since
Apr 4, 2006

2. Oct 10, 2006 9:10 AM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

M- off
T- 4.5 ez lunch time. 6 ez plus 5 at 5.40 pace pm
W-7.5 ez
Th-7.5 ez
F- 12. First 6 ez, second 6 6.20 down to 6 min pace
S- Track session. 3*1000, 4*600, 5*300 with 90 second recoveries. 4 mile warm up/down
1000s were in 3.10, 600s in 1.50, 300s in 50
Su- off (did my long run Monday instead)

good luck in the 5k Dan

were they the new red Asics racers Andy? I just bought them for my marathon in December. i love the previous version and do all my faster stuff in them. they are heavier than the flats i wear for 5k/10ks etc. (currently Nike Katana 2 racers) but i figured i would need the extra cushioning/support for the marathon

DanMoriarity

823 posts since
Dec 14, 2007

3. Oct 10, 2006 9:20 AM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

quote:<HR>Originally posted by AndyHass:
---I was disappointed in the race result, but I learned not to count on downhill courses to be helpful. <HR>

Sorry to hear about your race, Andy. I've found the same thing about downhill races, it's fine if you're running 10k or less, but it can be a killer if you're running a HM or a marathon. Anyway, now it's time to enjoy your two weeks of drinking beer ( haha ) and then start building for the spring.

cooperrun

9 posts since
Sep 5, 2005

4. Oct 10, 2006 11:02 AM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

Mon - 10 @ 6:30 pace
Tuesday - easy 5.5 @ 7:45 pace
Wednesday - 1.5 w/u 3 X 1600m (2:30 rest) 5:06, 5:10, 5:08... 1.5 /cd
Thursday - easy 5.5 @ 7:40 pace
Friday - 1.5 w/u 8 X 1000m (2:15 rest) first 7 @ 3:12 last one @ 3:09 - 1.5 c/d
Sat - easy 2.5
Sunday - LR 12.5 @ 6:50 pace

50 for the week... longest yet in my little comeback from not running in 6.5 years.

Andy... great effort in the marathon. Not much you can do when your legs are hamburger.

S Agsten

134 posts since
Dec 14, 2007

5. Oct 10, 2006 1:52 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

Hey All! It's been eons since I've posted- summer was pretty hectic and I spent the few spare moments I had running instead of posting! I'm aiming for CIM in December, also reportedly a downhill course so I'm reading with interest Andy's experience with a downhill course. I guess it's not too late for me to focus on some downhill training-- I've been sticking to the flats except for once a week hill bounding. I bought a pair of racing flats this past spring and have worn them in 5k to half marathon distances but I'm a little shy about trying them out for the full marathon. The half mary I did do was in 98 degree heat and at mile 11 I felt like a blister was forming on the bottom on my feet. I figure it was just a factor of the weather and sweat but I wouldn't want that to occur halfway through a full marathon.

For those who have run CIM in the past, any pearls about the race/course?

Past week:
Sun- 6 miles easy
Mon- off
Tues- 12.2 miles including 10 miles at 75% HR
Wed- 9 miles including 3 x 2k at 87-90% HR
Thurs- 20.1 miles am; 6.5 miles pm including 2 x 200m, 2 x 1k at 90-95% HR
Fri- off
Sat- 11 miles with hill bounding thrown in

65 miles total

Felt tired after this past week-- I'll be holding the high mileage (for me anyways) over the next couple of weeks before a cutback week and then the final long run before the taper. Looking at all your posts for inspiration!

rbbmoose

324 posts since
Oct 12, 2007

6. Oct 10, 2006 4:06 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

69 total last week.

Mon 6 miles easy
Tues 8 miles easy
Wed 11.4 miles- 3@6:30, 3@6:14, 3@6:30
Thurs 7 easy
Friday - 10 total 5X800 @2:45
Saturday 6 Easy
Sunday 20 - @7:25 - finish @6:30

I'm going to run USATF Masters 5K in Saratoga this Sunday with a pretty competitive team.

Andy - I looked up your Steamtown results - I ran that last year (2:46 - 3rd master) and was pretty beat up by the downhills as well - It seems the times were a bit faster this year at least for masters - probably due to the cool
weather.

Ray

Warrior1971

223 posts since
Dec 14, 2007

7. Oct 10, 2006 4:39 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

Andy, sorry to hear about your race. Recoop, recover, take a mental break and then you'll be ready to go. Good luck and enjoy some down time.

As for me...
I'm shooting for Cape Cod: sub-2:30
Coming off 100 last week, and a Sunday 10-mile race...
Mon - 12.7 easy w/ a couple strides at the end.
lunch - 5.4 easy

Tues - 6.7m of warm-up/cooldown for intervals. 200, 400, 600, 800, 1k, then same thing in reverse, w/ 400 rest after each. (:33, :74, 1:55, 2:32, 3:14, 3:05, 2:32, 1:51, :70, :31) w/ the first few rests in low 1:50s, then all the rest in 1:45ish. Really wanted the 2nd set to be much faster, but my legs died in the middle of the 2nd 800.
lunch - 41:00 on the eliptical
p.m. - 6.6 easy

Wed - 13 easy on road/trail

Thur - 7 easy at lunch.

Fri - 5 easy on treadmill
afternoon - 6m of warmup/cooldown for intervals. 3x2-mile in 10:31, 10:27, 10:26, then 800 in 2:26. 400 jog rest between all. Very tired afterward.

Sat - 46 min. riding the bike on a cool, sunny morning. Jogged an easy 6m after. Nice recovery day.

Sun - 7.8m of warm-up/cooldown for race. Decided a few days earlier to do a 1/2M as a training run and chance to practice drinking. Ran the first 10m at MP (actually just under, at 5:39) then the last 5k in 16:32. Thought this worked out pretty well.

Total: 102.5 miles and 1:20+ of cross-training. 19 days left...

------------------
Greg
My User Profile[/URL" target="_blank">

donnyl

590 posts since
Nov 9, 2007

8. Oct 10, 2006 6:26 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

quote:<HR>Originally posted by AndyHass:
---I was disappointed in the race result, but I learned not to count on downhill courses to be helpful. I've been worried about my fitness the past month but fitness never came into play and I'm sure my HR never even reached my normal marathon avg....my legs were just trashed from the downhills. On to the spring....maybe Boston. It's downhill too but I've done well there before.

Interestingly I learned that "more shoe" doesn't really help me either, I felt I couldn't get into my usual rhythm with them...back to the 7oz'ers.[/B]<HR>

Andy,
tough race, but you've had a great year! get some rest and you will come back strong next year.

AndyHass

1,385 posts since
Dec 14, 2007

9. Oct 10, 2006 7:25 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

mainers---yes, the red DS Racers (which got a lot of "nice shoes" comments from the peanut gallery). I wanted more cushioning for the hills, but I think it did more damage to my form than anything by having a higher heel than I was used to racing in.

rbbmoose-- The weather was PERFECT this year....that was an annoying aspect of it, everything was perfect except my legs on the downhills. I'm really regretting not just doing Chicago again. Steamtown is well run and a great race though, I don't want to sound like I'm knocking it, my legs just couldn't take it.

runawayjesse

538 posts since
Dec 14, 2007

10. Oct 10, 2006 9:13 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

quote:<HR>Originally posted by AndyHass:
M- 10 total; 4Xmile w/400m jog recovery at 163-164 HR (MP) 5:29-5:32-5:31-5:30.
T- 8 easy
W- off
R- off
F- 6 easy
Sa- 3 easy
Su- Steamtown Marathon; 7th overall. Stayed well within myself down the steep hills (1:11:57 half), but my legs were hamburger by 11 miles. Reduced to 6:30s for much of the 2nd half as I couldn't even bend my left leg right by 18 miles. 2:33:49 final.
Total for week: 48.25 miles

---I was disappointed in the race result, but I learned not to count on downhill courses to be helpful. I've been worried about my fitness the past month but fitness never came into play and I'm sure my HR never even reached my normal marathon avg....my legs were just trashed from the downhills. On to the spring....maybe Boston. It's downhill too but I've done well there before.

Interestingly I learned that "more shoe" doesn't really help me either, I felt I couldn't get into my usual rhythm with them...back to the 7oz'ers.<HR>

Andy I was at the finish line watching the steamtown. I seen you come in when they called your name. I knew the name rang a bell. Considering the course I think your time was great. Don't worry lots of people struggle through that race. Did you see that guy who had the lead bonk at mile 21? What does that tell ya? Anyways hope you come back next year, I will be running it as well.

ljwoodw

550 posts since
Dec 14, 2007

11. Oct 10, 2006 11:27 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

Training for a number of races, generally from 5K to 10K

Mon - 10 easy

Tues - 12 incl. 10 x 400 in 1:14 or so (this did not go well)

Wed - AM: 4 easy, PM: 10 moderate

Thurs - 11 including 4 mile tempo (5:40 pace)

Fri - 9 easy

Sat - missed a 5K race because I got the time wrong. Did 12 including 4 x 1600 (5:25, 5:24, 5:23, 5:22) instead

Sun - 18 easy

86 total - highest in a VERY long time.

AndyHass

1,385 posts since
Dec 14, 2007

12. Oct 11, 2006 6:56 AM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

quote:<HR>Originally posted by runawayjesse:
Andy I was at the finish line watching the steamtown. I seen you come in when they called your name. I knew the name rang a bell. Considering the course I think your time was great. Don't worry lots of people struggle through that race. Did you see that guy who had the lead bonk at mile 21? What does that tell ya? Anyways hope you come back next year, I will be running it as well.

<HR>

Casey was staying at my hotel, I saw him there when I got back. He was walking even worse than I was, I felt bad for him. He dropped for the same reason I had problems.

4426

87 posts since
May 14, 2004

13. Oct 11, 2006 12:10 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

Not much this week as it is my scheduled recovery week. My new schedule is 3 weeks progressively more/hard then really easy. Back at it next week.

It is nice to see most everybody is back healthy and running well, dan, sara and of course greg who really got me motivated to buckle down and get with it. Nice job by all of you.

Andy sorry about the race. I thought you did pretty well. The only thing I would offer is based on my memory it seems like you peak early each time which is something I have had problems with. I am usually on PR form for marathons about 4 week out and then seem to get worse. Obviously I am not in your caliber but have noticed the comparisions. The one thing I am doing is really trying to run my recovery days very slow like boring slow. I have bumped my mileage up a fair amount and have noticed the results just in training. I have to hold back but it seems to help after going that slow. My workouts are much better and I don't do as many if I can help it. I am not training for a marathon right now but just overall improvement from 1mile- 10k in times. I am sure you will bounce back as you always do and do better next time.

Lyle

Warrior1971

223 posts since
Dec 14, 2007

14. Oct 11, 2006 1:12 PM

in response to: DanMoriarity

Re: Weekly training Oct. 1-8

quote:<HR>Originally posted by 4426:
It is nice to see most everybody is back healthy and running well, dan, sara and of course greg who really got me motivated to buckle down and get with it. Nice job by all of you.
<HR>

Thanks, I'm flattered. Hopefully in 2.5 weeks, I can make it all worthwhile. Not that I haven't also enjoyed the "journey". I've tried not to view the marathon as the destination, but the last stop on the road in 2006. I've certainly put efforts toward getting good PRs throughout the year in various distances. I've got new bests in every distance of 5k and up. However, getting under 2:30 would certainly be my biggest running achievement to date.

I have over a 90-mile average for the last 17 weeks. I hope this is enough to chop 5 minutes off the 2:34:52. I'll be honest and say, unless the conditions are awful, I'll be disappointed if it doesn't.

------------------
Greg
My User Profile[/URL" target="_blank">

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Oct 9, 2006 11:48 PM

Weekly training Oct. 1-8

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