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.

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).

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)

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......

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).

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).

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