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Click to view Southern Man's profile Legend 757 posts since
Apr 19, 2006

Sep 9, 2006 7:55 PM

Fall Marathon Trainer's Thread 9/10

Excellent races and reports last weekend. I tried to hyperlink the reports but I can't figure out how to do this on the BB. I decided I would try to format the projected and actual times into columns, which also proves harder than it should, but I think makes it a little more readable.

Welcome to wayfool. Shadw, are you out there anywhere? Nobody racing this weekend, hope everybody had a good training week.


IN THE BOOKS

Pocatello 9/2
Jtshad 2:45 2:46:53

Tupelo 9/3
Shadw ?
kudzurunner 3:30 3:39:40

see: http://www.coolrunning.com/forums/Forum5/HTML/003543.shtml[/URL" target="_blank">

for reports

UP THIS WEEKEND

Nothing

STILL TO COME

Adirondack Marathon 9/17

Dr Wu 3:45

Fox Cities 9/24
WI MTP 2:39

Quad Cities 9/24
kestrou 3:20

Akron 9/30
Joplus 3:10

Twin Cities 10/1
Baggio16 2:59
Bugs34 4:30

Loch Ness 10/1
PhilH 3:15

Portland 10/1
CliffD 3:30
pdxccs 3:45

St. George 10/7
Johnny J 2:50

Steamtown 10/8
AndyHass 2:22:00
Southern Man 3:15

Melbourne Marathon 10/8
TheSlowandtheFurious 3:05

Mohawk-Hudson 10/8
Runningag 3:19:59
Dr. Wu 3:34

Hartford 10/14
Jessika97128 4:00
jessicaeck 3:40
Yoginirunner 4:00
Twinmomrunner 4:00
Happycat1 3:20

Whistlestop 10/14
runinlaw 3:40

Columbus 10/15
phish44118 4:30
Sportigirl ???

Baystate 10/15
Skitzo 3:20
Dogberry 3:30
wayfool 3:10

Long Beach 10/15
Pavman

Des Moines
Travis Hubbard 2:45

Chicago 10/22
JSM 2:28
MikeBro 3:15
Spkoest 3:20
Hubitron 3:00
Kestrou 3:20
92heelgrad 3:30
cbc673 2:50

Mystic Country 10/22
Beatfreq 3:20

Niagra Falls 10/22
Canuck Kid 3:59:59

Detroit 10/29
DHornbect 2:35
corland14 3:45
Fitz Dragonn ?
Rahara 3:40
jakey 3:15
jtv 3:15

Marine Corps 10/29
joeruns26 2:59
VeganPride 3:00
Lofcaudio 3:15
benlinkous 3:30


Dublin 10/30
Goo 3:30

Cognac (France) 11/4
Jojox 3:30

NYC 11/5
TD Runner 2:35
dcv2002 3:10
JamieT 3:20
Jpgarland 2:50
GreenMan 3:45

City of Trees 11/5
jtshad 2:45

Richmond 11/11
TonyJones237 3:20
NurseSarahB 5:00
A6Runner 3:30

OuterBanks 11/12
Jaysoffian 3:30
Swatkins 3:50

Philly 11/19
RTCRUNR 2:30
jdmom3 2:46
eager runner 3:10
Doctor Wu 3:29
Sistergoldenhair TBD

Atlanta 11/23
Robert Wildes <3:35

St. Jude Memphis 12/2
BNAGamecock 4:45

California International Marathon
GoDawgGo 3:00
S Agsten 3:05

Marathon of Palm Beaches 12/3
Nofret 3:30

Charlotte 12/9
Mainers 2:40
Bigdave10000 3:10

Vegas/Tucson 12/10
Jrescpa 3:20

Dallas White Rock 12/10
AML256 3:05

???
Noquickfix 3:25
Grizzly 3:30
Magritte 3:15

Southern Man

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We're on a road to nowhere. Come on along.
Click to view dcv2002's profile Legend 260 posts since
Dec 14, 2007
1. Sep 9, 2006 8:30 PM in response to: Southern Man
You're early! It's still Saturday....

Well, I had a good week this week. Highest mileage week ever (62.7), with a day off also. Had a good 18.7 miler @ 8:02 pace. Plus a hard 10k/12k tempo work out of 5k(20:44,6:40), 2k Easy, 5k(20:59,6:45). The first one would have been a 5k PR two months ago...

Next Saturday hopefully I'll try and break 40:00 in a 10k. Hopefully my entry was accepted (I hate mailing stuff in), plus its a hilly course (Cow Harbor). Hope everyones doing well. The cool fall weather is just around the corner.

Just need to figure out an appropriate marathon pace for NYC. Whether of not I should base it on my recent HM PR.
Click to view 92heelgrad's profile Pro 180 posts since
Oct 9, 2005
2. Dec 20, 2007 9:56 PM in response to: Southern Man
I have had a good week too. Chicago is just 6 weeks away now, so I am really trying to get in the zone now. Now I have a 15 mile MP next weekend, and one final 20 miler before the taper starts.

Mon- 10 miles (9 mi MP run)

Tues- 5 mile recovery run

Wed- 12 miles Aerobic

Thurs- 8 mile recovery run

Fri- 12 miles Aerobic

Sat- Rest

Sun- 24 miles Long run, MP+1 min. (8:36) with final mile@7:40

71 miles total

http://This message has been edited by 92heelgrad (edited Sep-10-2006).
Click to view runninlaw's profile Legend 989 posts since
Mar 13, 2006
3. Dec 20, 2007 9:56 PM in response to: Southern Man
5 weeks until Whistlestop for me!

I had a couple of setbacks this week that limited my miles (DH out of town and 2 little boys, along with a nasty virus early in week). Also, I did switch shoes this week in an attempt to control my pronation and they were too much - caused major ITB pain on my 20 miler. Very bad. Needless to say, they went back and I now need a day or 2 off. The good news was in all other ways my 20 miler was cake. I am really starting to feel the benefits of all my hard work. Today I am going to relax and watch the Ironmen and women in WI!!!

M - 4.25 (8:55)

T - speed/hill workout (600x4 with a 200x2 with 200 recovery tossed in the middle: 2:35, 2:34, :48, :47, 2:33, 2:30)

W - core

R - 3 on TM, 7.88 on roads at night (got to try out my new Garmin 305!)

F - 5 recovery

Sa - 20 (9:03)

Total: 43.52 - I was hoping for 50, but with my sore ITB, it's not going to happen. Next week I am going to focus on some MP runs.

Good running all.

edited to fix more terrible spelling

http://This message has been edited by runninlaw (edited Sep-10-2006).
Click to view joplus's profile Legend 294 posts since
Oct 11, 2007
4. Sep 10, 2006 11:23 AM in response to: Southern Man
Three weeks out.

Su: 18.1mi (8:31), really hot and humid but fun, good company
M: 8mi (8:48)
T: 15mi - 3wu, then 12@6:56
W: 8mi (10:00). yes, really.
R: 12mi incl a really awful 6x1200 on the road - legs sluggish, avg 4:53, yuck
F: 10mi (9:31)
Sa: 12mi incl 12x100m strides

total: 83.1 miles

This was the last really hard week. Taper kind of starts now.

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there is no such thing as varchar(1)
Click to view beatfreq's profile Pro 166 posts since
Jun 26, 2005
5. Sep 10, 2006 12:10 PM in response to: Southern Man
It's great seeing the marathon reports starting to come in. It was an interesting week. I'm starting to see the light at the end of the tunnel, and I don't think it's an 18-wheeler coming towards me at 70mph in the wrong lane. Mystic Country is six weeks away, and the taper starts in three weeks.

Mo - New Haven 20K Road Race - 174th place, 1:20:34, pace - 6:29 - I was aiming for 1:20:00, and by chip time, I was only 7 seconds off of that, so I was pretty close. I have to keep reminding myself to ignore the McMillan pace calculator and keep to my original marathon goal pace of 7:30, since I need to be conservative.

Tu - AM - 6mi @ 9:20 / PM - 4mi @ 8:44

We - AM - 8mi, inc. 5x1000m w/ 2 minute jogs between - 1 - 4:00, 2 - 3:53, 3 - 3:50, 4 - 3:55, 5 - 3:56 / PM - 4mi @ 7:17

Th - AM - 6mi @ 9:13 / PM - 4mi @ 8:15

Fr - AM - 12.2mi @ 8:20 / PM - 4mi @ 8:34

Sa - AM - 3.2mi, inc. 2.4mi race @ 6:14 / PM 5mi, inc. 6x100m strides

Su - 20mi @ 7:57 - first time doing a long run with a group - 4 other people - route was less hilly than usual, but there were still a few good hills - running with other people seemed to make it easier to keep the pace pretty quick.

Total mileage - 89.4 miles
Avg weight - 186 lbs (down 1lb from last week)
Click to view AndyHass's profile Legend 1,385 posts since
Dec 14, 2007
6. Sep 10, 2006 12:25 PM in response to: Southern Man
Good results all.

M - AM, 8 miles very easy 6:52 avg. PM, 6 miles very easy 6:50 avg
T - Off, no time
W - 6 mile warmup (couldn't get on track, err), then 6X(3minON, 2min OFF) instead of 6X1000m. Converting GPS to pace, approx. 1000m equivalents 3:08 (muscle cramp) - 2:54 - 3:02 - 3:05 - 3:03 - 3:02 for rough 3:02 avg.
R - off, no time
F - 10 miles easy 6:34 avg with 5X100m strides in last mile.
Sa - 3.5 mile warmup, then very hilly 4 mile XC race. Got out well but faded to 11th in 21:13 (goal sub-21). For perspective a D-II all-american ran 20:3x on the course and the winner (19:51) has a shoe contract. 2 mile cooldown. Still a 27sec PR on this course.
Su - 18-miler. Planned all easy. First 9 miles 6:59 avg, next 4 6:33 avg, next 4 6:00-5:50, last mile 5:27. Felt great, nice and smooth.
Total for week: 72 miles

---Disappointed with the 2 days off and the race....I just am not handling high speeds very well; I guess that means my marathon specificity is working? The long run was great and I'm frustrated the 1000s could not be on the track, I think they would have been a confidence booster. 2 weeks of good training left before my taper.
Click to view yogini runner's profile Pro 97 posts since
Mar 20, 2005
7. Sep 10, 2006 1:05 PM in response to: Southern Man
Hey All,
I'm back!
Let's see...8/20, first continual run longer than 17 miles. 20.5 in 3:35 (10:23 pace), first half run in drenching rain.

8/22 Went to VA to find a house to buy. Bunch of walking, just one run. Flat. (closing is 11/1)

8/30, 5.1 with attempted pick-ups....oh yeah, something is in bloom that makes me unable to breathe well. Disappointing.

9/3, 14.5 very hilly longish run. Better.

9/4, 4 easy recovery, visiting with my sister
9/6, 5.2 attempted progressive for middle 3....upper 8:50's, Can't breathe....oh yeah, use the Intal before running.
9/9, 8 MP, ave. 8:59, okay, should have completed 10 though.
9/10, 22 in 3:41 (10:03 pace) long run, cool, dry and mostly sunny.

Felt pretty decent and more confident about the marathon.

SouthernMan, I would like to adjust my goal time to 4:15
Happy running......
Click to view jakey082's profile Pro 100 posts since
Oct 20, 2004
8. Sep 10, 2006 1:16 PM in response to: Southern Man
48 miles this week. I was going to do fifty, as its a magic number I've just past, but this was supposed to be a step back week for me, and I didn't think putting too many extra miles for the sake of reaching a number was as important.

m-off
t-6 recovery pace
w-6 easyish
r-10
f-6 easyish pace
s-8 easyish pace
s-12

I feel like its been an easy week, even though it was only three miles shorter than my previous week.
Click to view wayfool's profile Pro 100 posts since
Dec 14, 2007
9. Dec 20, 2007 9:56 PM in response to: Southern Man
Hi all,

Great to be a part of this group. Been averaging about 50mpw. 5 weeks to Bay State and things are on track again after a slight derailing last week. Was laid out by a stomach flu and only ran about 15 miles. Ended up pushing back last weeks long run to this week, which inflated the mileage a bit. Still, guardedly optimistic about BQ chances after this week.

M - 18 miles @ 8:22, Strong run after last week. Finally caught up on rest. No longer slowing down at the end of an 18 mile run.
T - 5 miles @ 8:38, Short recovery/shake out run after Mon. long run.
W - 7 miles @ 8:27
Th - 10 miles @ 7:20, After warm-up mile, did 9 miles @ MP. Great run! After mile 5, MP suddenly became easier... anyone else experience this? Very comfortable at the end, could have gone another 5 miles.
F - rest
Sa - 22 miles @ 8:36, Very comfortable run up until mile 17. Was maintaining an 8:15 mile until I bonked a bit around mile 17. Probably not fully recovered from Mon. long run, although the last 6 miles were uphill.
Su - 5 @ 9:00, recovery run. Legs a bit stiff but feel ready for next week.

Going to shoot for low 60s next week.

Question for beatfreq, since I'm new here. How come you're being so conservative with your marathon pace? I ran a HM in 1:26 last year and ran a 3:19 down in Miami in hot muggy weather. You're definitely faster over 20K... is it tough course?



http://This message has been edited by wayfool (edited Sep-10-2006).
Click to view AndyHass's profile Legend 1,385 posts since
Dec 14, 2007
10. Sep 10, 2006 3:34 PM in response to: Southern Man
You warmed up, that's why it felt easier after 5 miles. Same thing happened on my long run today...perceived effort at 6:33 halfway through the run was the same as 7:00 had been a few miles earlier.

This is why miles 10-16 can feel so good in a marathon, and lead people to get themselves in trouble by speeding up too much in the middle.
Click to view beatfreq's profile Pro 166 posts since
Jun 26, 2005
11. Sep 10, 2006 3:48 PM in response to: Southern Man
quote:<HR>Originally posted by wayfool:

Question for beatfreq, since I'm new here. How come you're being so conservative with your marathon pace? I ran a HM in 1:26 last year and ran a 3:19 down in Miami in hot muggy weather. You're definitely faster over 20K... is it tough course?

<HR>


Hi, Wayfool - No, it's definitely not a tough course, but the weather is unpredictable (as it is anywhere), but since it runs along the coast - Long Island Sound in late October, there may be more of a chance of cold wind & rain. But the main reasons I'm being conservative is that will be my first marathon - 26.2 being brand new territory, and I want to give myself the best chance at qualifying for Boston in '07 (3:20).
Click to view goo021's profile Expert 55 posts since
Feb 4, 2006
12. Sep 10, 2006 4:25 PM in response to: Southern Man
Great running everyone!

First week that has been tough for me. I got all of my workouts in, but I felt progressively more tired as the week wore on.

M: Off
T: AM - Weights @ gym. PM - 5k w/u, 7k tempo (4:34/k avg), 3k c/d. Total 15k @ 5:04. Very pleased with this one, I was a little tired from Sunday's long run, but once I got going, it felt great.
W: Off
R: 16.8k @ 5:21. I usually run after my son goes to sleep and he was up late, so I was out running pretty late.
F: AM - Weights @ gym. Lunch - 8 k @ 5:18. Very tired, felt harder than my tempo. Ran with a couple of guys at work and just felt wasted. Should have been a recovery run.
S: 8.1k @ 5:49. Easy + 6x100m striders
Su: 27.5k @ 6:15. Mostly trails, ~1000ft elevation gain. Felt great until 22k, then big bonk. I got through it and hit my target distance, but felt pretty shattered.

Total - 75.4k (A new PR for volume in a week)

Overall, I'm pleased with the week. Tuesday's tempo was great, I found time for some upper body weight training, and hit my target volume for the week. Next week I hope to hit ~80k, continue with the weights, and get more sleep. I need to feel rested when I start my long run. This week I felt tired starting out.
Click to view mainers's profile Legend 341 posts since
Apr 4, 2006
13. Sep 10, 2006 7:31 PM in response to: Southern Man
some great training everyone! Goo, I try and convert your ks into miles but always give up half way through! Your long runs are going so well Andy. I wouldn't worry about the 'disappointments' you're having with the shorter sessions

My 'long run' was horrible today. Family commitments led to me running in the late afternoon humidity. I went out not really knowing what sort of run i wanted to do so went out at 6.30 pace for two miles and was feeling great so ran round this 5k course near me at 5.50 pace and stopped for water with the intention of running a few more miles at 7 pace and finish back in the low 6s. Well I did 8 more miles and trudged back in the 7.10 range. Nearly stopped two miles from home I felt so sluggish and crappy but forced myself home. collapsed in a heap, downed gallons of water and ate a huge dinner and i'm starting to feel a bit better now!!

Maybe it's a sign I need to take it easy for a week or so but my next down week is planned for two weeks time as I have a key 10k at the end of that week so I think I'll guts it out for two more weeks and then take it very easy the following

rest of week as follows-

M- 3 miles ez, 5k tempo (5.40 pace), 1 mile warm down
T- 3.5 miles warm up, 12*400 with a minute recovery, average 70 seconds, 1.5m warm down. (Did this 5k type session instead of marathon training as had my last 5k of the summer 4 days later)
W- 13 miles in 1 hr 30
T- off
F-3.5 ez
S- 2 mile warm up, won a 5k race in 16.25. pm was meant to be a 5 mile recovery run but ended up being 5 beer recovery session as father in law in town and insisted on me taking him to the British Pub!

so about 50 miles for the week, 60 planned this week but a lot less fast stuff