Spring Marathon Trainers Thread

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29 Replies Last post: Dec 25, 2006 9:34 AM by sistergoldenhair 1 2 Previous Next

runninlaw

989 posts since
Mar 13, 2006

Dec 18, 2006 8:50 AM

Spring Marathon Trainers Thread - 12/18

Hey everybody, I will get us started this week. I hope you are all getting some good runs in with the holidays approaching.

Remember, UPDATES/NEW ENTRIES IN CAPS SO THEY ARE SEEN.

Disney Marathon, 1/7
joplus - no goal stated

Rock n Roll Arizona Marathon, 1/14
spinach - 2:59:59
kestrou - 3:20:59

Miami Marathon - 1/28
Sparkage - 2:49:49

Bank of America Marathon, 2/?
joplus - no goal stated

Myrtle Beach Marathon, 2/17
Docster - 3:40

Sarasota Marathon, 3/4
Nofret - no goal stated

Shamrock Virginia Beach Marathon, 3/18
AndyHass - 2:21:59-2:24

National Marathon, 3/24
bgb2n - 4:00
martinjames - 3:20

More Marathon, 3/25
juki - 3:50

Connemara Int'l Marathon, 4/1
slimfastshady - 3:10

Paris Marathon, 4/15
goo - 3:30
jojox - no time stated

Glass City (Toledo OH) - 4/15
rootsrunner - 3:03-3:05

Boston Marathon - 4/16
Doctor Wu - 3:35
DanMoriarity - 2:50
fla262run - 3:25
ljwoodw - 2:28
baggio16 - no goal stated
runninlaw - 3:30
thereshegoes - 3:18
TommyL - 3:20
Martacious - 2:55
SportiGrl - 3:30
Bobscamman - 3:20-3:30
Spkoest - 3:15
Schnakees - 2:58
dvc2002 - 2:55:00
MikeBro - 3:20
xtremrun - 3:30
uli F - 2:36
rbbmoose - 2:44
rtravers - 3:45
loopy ? 3:00

Oklahoma Memorial Marathon, 4/29
evryday - 4:20-4:30

Big Sur, 4/26
So0ners ? 2:55

Vancouver Int'l Marathon, 5/6
TimRuns - 2:50-2:55
Grizzly - 3:30
jura - 4:00:59, ambitious 3:50

Lincoln Marathon, 5/7
Travis Hubbard - sub-2:45

Rwanda Marathon - 5/13
960mechanic - no goal set

Green Bay Marathon, 5/20
WI MTP - no goal stated

Vermont City Marathon, 5/27
Doctor Wu - 3:26

rootsrunner

238 posts since
Jun 28, 2006

1. Dec 18, 2006 9:19 AM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Su- 6.5 E (trails)
M- 4 E
Tu- 8 E
W- 8 E
Th- 8 E
F- rest
Sa- 16 E (hills)

50 miles on 6 runs.

I'd like to maintain this 50mpw thru the new year. Maybe the New Year's Eve 5k as a time trial to gauge fitness.

thereshegoes

332 posts since
Jun 15, 2006

2. Dec 20, 2007 10:03 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Good morning runninlaw! I'll kick things off this week (unless rootsrunner beats me to it

)

Su - 16 easy miles (8:50 pace) around my hilly neighborhood. This turned out to be kind of stupid since I found out on Wednesday I strained a muscle in my left leg (popliteus) running a back-to-back 5k PR and my first long run of the training cycle on the extremely hilly roads around my house a week earlier-oops.

Mo - 6 easy on dirt trails (8:40 pace) at the park during daylight (a nice treat on a day off from work)

Tu - 10 miles 8:35 pace on a hilly asphalt trail in the evening. See Sunday--my muscle strain was screaming at me after this!

We - 6 miles easy on sidewalks and streets near work (8:40 pace). I went to my doctor and he taped me up and told me to nix the hills for a few weeks.

Thu - I scrapped my planned 10 and did 5 easy miles (9:00 pace) on the sidewalks and streets near work.

Fri - I scrapped a planned day off and did an easy 6 (8:40 pace) on the tm to keep everything loose.

Sa - easy 6 miles (9:00 pace) on dirt and asphalt trails.

I ended the week with 55 easy miles and an improving popliteus strain. A minor set-back but still managed to accomplish my goal of base-building.

Good weeks everyone!

http://This message has been edited by thereshegoes (edited Dec-18-2006).

loopy069

238 posts since
Dec 14, 2007

3. Dec 18, 2006 9:43 AM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Hi all, still just doing whatever I can fit in:

M: 16 (11 easy, 5 at 7:00)
T: 5 easy
W: 6 (2 easy, 4 at 6:30)
T:
F: 9 easy
S:
S:

Hopefully will figure out a regular schedule soon...

Travis Hubbard

101 posts since
Jan 23, 2003

4. Dec 18, 2006 11:53 AM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

This week was crazy with all 3 kids having after school progams. This week should be much more time.

M 30min x-training
T same as Monday
W 5miles in 30mins (trail)
R 5m w/ 1m up, then alternating 1/2 miles with 5k pace with 1/2 rest in sub 3min. Times were 239/33/31/28. Felt strong on all reps.
F 5miles in 30mins (trail)
S dnr
S 5m in 30mins

Have a good week all. The weather is still amazing in the midwest...50s most days.

TJ

Kevin E. Stroud

512 posts since
Oct 27, 2007

5. Dec 18, 2006 12:30 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Darn! I'm at work and my last weeks workout is all in a spreadsheet on the laptop at home.

Oh well, this can be my "placeholder" until I edit it later tonight.

Thanks for starting the thread runninlaw - and for getting me in the list for Phoenix.

Four weeks to go...

kestrou

DanMoriarity

823 posts since
Dec 14, 2007

6. Dec 18, 2006 12:54 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Mon- Rest
Tue- 75 min easy
Wed- 90 min easy
Thu- 20 min wu/cd + 10x1000m with 400m jog rec. ave. 3:40
Fri- 75 min easy
Sat- 90 min easy
Sun- 60 min easy

62 miles in total. The track workout was my fastest and easiest of the 'long reps' workouts that I've done in the last couple of months.

My coach has kinda forced a couple of new elements of training upon me in the last little while that I wasn't really in agreement with at first but seem to be working well. The first was taking a rest day every week which I previously would have scoffed at, and the second was increasing the volume and slowing down the pace of my interval workouts. I always preferred fewer reps, short recovery and ran them as fast as I could. Lately I've been running workouts like 10x1000m, 10x1200m and 15x400m at a hard but relaxed effort ( maybe 90-95% of what I could do if I was really running all out ) and things have really improved.

Anyway, so far so good, hope it continues ...

runninlaw

989 posts since
Mar 13, 2006

7. Dec 18, 2006 1:14 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Hey everybody!

Thereshegoes - I hope that leg strain clears up soon. Looks like you got some nice miles in there anyway. Congrats on the back to back PRs too. My stitch finally went away - I think I picked up some bug from my kids. All systems are a go once again.

I started my official 18/55 Boston training last week. I finally had a good week too. I got all of my workouts in and am feeling great. Of course last week was my lowest mileage week until the last week of my taper, but it is a good start nonetheless....

M - core

T - 10.43 with 7 x 100 striders. (9:10 average pace with the following strides 6:05, 6:30, 5:47, 5:57, 6:03, 5:43, 5:48).

W - core

R - 7.12 (8:55)

F - rest

Sa - 13.53 on the trail

Su - 3.26 (30 minute recovery run on the treadmill)

Total - 34 and change

joggernut021

15 posts since
Jul 20, 2006

8. Dec 18, 2006 1:52 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

NEW POSTER:

Mind if I jump on this thread?

After 1 year of running, I'm going to try the Myrtle Beach Marathon. I don't have long to ramp up. I'm going to take my weekly 10-12 mile long runs and add 2-4 miles over the next few weeks. Hopefully getting in 2 quality 20 milers before February.
Incidently- Myrtle Beach was my first 5K last year 26:45.
I improved to a 20:17 in October.

Goal Time: 3:45ish

WI MTP

461 posts since
Jan 7, 2006

9. Dec 18, 2006 2:27 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

runninlaw - I think that core training will serve you well

I ran Vegas Sunday 12/10 - Ran @ 95% effort - I promised my wife I would not be shot the rest of the day. I weighed in @ 210# up 25# since 9/24 marathon (2:45) - Ran a 2:55 about par for the effort and increased load I was carrying.

This week was recovery
Monday - Lots of walking - many pints of Sin City Brew

Tuesday - Hang out in airport all day - Dang fog
Wednesday - 5 easy miles
Thursday - No run - enjoyed last week of being fat and lazy
Friday - 6 easy miles
Saturday - 10 easy miles
Sunday - 10 easy miles

Total Miles - 31

Now for base training - core training - weight loss next 3 months

It feels good to be back in the game after 8 weeks of little training and much eating -

goo021

55 posts since
Feb 4, 2006

10. Dec 18, 2006 3:00 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

I took the second half of last week and the first half of this week off to heal up. I figured it was better to just rest a few days early in the cycle then to hurt myself more by running too much. My right leg had been bothering me quite a bit in a whole host of areas. I started sleeping on the other side of the bed and I think that was the root cause. Since it was tight and sore all over I figured it might be related to how I was sleeping. Had a good second half of the week.

M- Off
T- Off
W- Off
R - 8k easy (5:40/k)
F- 14 aerobic + some hills (5:30)
S- 9 easy (5:21). Much faster than Thursday, but just as easy. Plus some indoor climbing in the afternoon.
Su - 21 (5:39) Tough last few k. I was really sore from climbing, didn't fuel up very well, and got quite cold. So I was pretty out of it when I got home. After a hot shower, some food and water I perked up.

Total - 52k Pretty good for me considering I took 3 days off. Next week I'm hoping for 60-65k. My leg feels almost normal today, so I'm optimisitic. But then again, I'll be travelling to the US from Sweden this week, and jet lag takes it's toll.

960mechanic

29 posts since
Oct 8, 2006

11. Dec 18, 2006 3:52 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Dios mio. Not the greatest week:

M: off
T: 8
W: off
T: 3.5
F: 8
S: 13
S: off

joplus

294 posts since
Oct 11, 2007

12. Dec 18, 2006 4:27 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

we are having the worst winter weather ever! mid-upper 60s and FOG and 90% humidity every morning last week. Bleh, I'm growing gills. With that said,

M: AM 4.5mi (8:34), PM 6mi (8:36)
T: 10mi (8:13) incl 8x50s strides
W: 8.08mi (8:26)
R: 14mi (7:41) incl last 6 @6:59.5 avg pace
F: 10mi (8:48)
Sa: 8mi (8:23)
Su: 22.6mi (7:57)

total: 83.2 miles

AndyHass

1,385 posts since
Dec 14, 2007

13. Dec 18, 2006 6:55 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Thanks runninlaw....I'm told the 5 most stressful events in life are, in random order:
1) Having a baby
2) Moving
3) New job
4) Death in the family
5) Getting married
I'm doing the first three at the same time so I apologize if I miss the start of the thread once in awhile

That being said...
M - 10 easy 6:50 avg
T - 10 miles...5 warmup then 4 mile tempo ~sub-5:30 effort, 1 mile cooldown.
W - 12 miles easy 6:30 avg
R - 2 mile warmup, then 3X(2mile tempo), 1 mile ~7:00 recovery. Paces 5:34-5:30-5:26. Felt like ****, NO SLEEP.
F - 10 miles easy 6:56 pace to recharge batteries
Sa - 16-miler "strength workout". First half marathon 5:50 pace, finished with 6:55-paced cooldown. Felt great, pushed the legs a bit but pulled the plug before it became aerobically- or metabolically-challenging.
Su - AM, 10 miles easy 6:30 avg. Got chased by crazy old man in a car. PM, 10 miles easy 6:34 avg.
Total for week: 92 miles.

---I've been chronically short on sleep, which is obviously affecting my ability to put full effort into workouts and prevented me from doubling more often to reach my 110-mile goal. Despite that I thought the workouts went pretty well this week. The 16-miler turned out to be a good idea; the purpose was to address my lack of hills by running a long way at a fast pace that worked the legs but didn't cause lingering fatigue by reaching aerobically challenging levels. I can already feel more "pop" in my legs, and even within the workout the last half felt great, so it seemed to have worked.

So0ners

9 posts since
Apr 6, 2003

14. Dec 18, 2006 9:57 PM

in response to: runninlaw

Re: Spring Marathon Trainers Thread - 12/18

Another recovery week after being disabled in a Trail race.
Looking for better mileage this week but still no quality.

Mon - Off
Tue - 5@7:53
Wed - 7@8:09
Thu - 5@7:30
Fri - 5@7:44
Sat - 7@8:03
Sun - 9@7:50

Total-38

DP

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Dec 18, 2006 8:50 AM

Spring Marathon Trainers Thread - 12/18

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