Spring Marathon Thread - training week ...

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25 Replies Last post: Mar 9, 2007 5:32 AM by robintravers 1 2 Previous Next

uli f

57 posts since
Feb 24, 2006

Dec 20, 2007 10:12 PM

Spring Marathon Thread - training week ending 3/4

Lads,

Awesome week for me, 160k in 8 days, including

* 31k with the last 10k @ 3:45 (MP)
* 50k in 2 days followed by 1hr @ 3:45 on the 3rd day
* 4*10 min. @ 3:35
* 3*1 hr weights

Biggest week pre Boston, can't wait to fly over.

Cheers
uli

-----------------------------------------------------------------------------

REMEMBER CHANGES IN ALL CAPS -- RACE, RACE DATE, AND GOAL TIME.

Rock n Roll Arizona Marathon, 1/14
kestrou
rhoon phast
spinach - 2:59:59

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

Myrtle Beach Marathon, 2/17
Docster - 3:40 3:34:45!
joggernut - 3:45

Austin Marathon, 2/18
wayfool - 3:10

Sarasota Marathon, 3/4
Nofret - no goal stated

Little Rock Marathon, 3/4
onthepitch - 3:25

Shamrock Virginia Beach Marathon, 3/18
sistergoldenhair - 3:45:59

National Marathon, 3/24
bgb2n - 4:00
martinjames - 3:20
wheaton - no goal stated

More Marathon, 3/25
juki - 3:50

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

Martian Marathon, 4/1
rahara - 3:40-3:50

Canberra Marathon, 4/15
TheSlowAndTheFurious - 3:05/3:10

Paris Marathon, 4/15
goo - 3:30
jojox - 3:24:59

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

Boston Marathon, 4/16
baggio16 - no goal stated
beatfreq - 2:55
bhearn - 3:10
Bobscamman - 3:20-3:30
DanMoriarity - 2:50
Doctor Wu - 3:35
fla262run - 3:25
kestrou - 3:15
ljwoodw - 2:28
loopy ? 3:00
Martacious - 2:55
MikeBro - 3:20
rbbmoose - 2:44
rtravers - 3:45
runninlaw - 3:30
Schnakees - 2:58
SportiGrl - 3:30
Spkoest - 3:15
thereshegoes - 3:18
TommyL - 3:20
uli F - 2:36
wayfool - 3:14:59?
xtremrun - 3:30

Country Music Marathon, 4/28
bonesheal - 3:15
wheaton - 3:10

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

Eugene, 4/29
megapronator - 2:43

New Jersey Marathon, 4/29
ttsanford001 - 3:10

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

Belfast, 5/7
Deco - 3:00

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

Mississauga Marathon, 5/13
aurang - 2:55

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

Vermont City Marathon, 5/27
Doctor Wu - 3:26
jpattee - 3:45
juki - 3:49

Ottawa Marathon, 5/27
TOBill - 4:15

http://This message has been edited by uli f (edited Mar-04-2007).

http://This message has been edited by uli f (edited Mar-05-2007).

http://This message has been edited by uli f (edited Mar-05-2007).

http://This message has been edited by uli f (edited Mar-05-2007).

http://This message has been edited by uli f (edited Mar-06-2007).

xtremrun088

59 posts since
Sep 27, 1999

1. Mar 4, 2007 12:02 PM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Good week for me to! Feel like I'm recovered from Myrtle Beach now. Should be back to a full week starting next week.

Tues - 9 miles
Wed - 9 miles -1 hour bike
thurs - 9 miles
sat - 9 miles
sun - 16 miles

beatfreq

139 posts since
Jun 26, 2005

2. Mar 4, 2007 12:54 PM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Hey, Uli, thanks for getting the thread started. Don't forget to add this entry to the list from last week's thread...
-------------------------------------------------------------------------------
NEW ENTRY:

OTTAWA MARATHON, 5/27
TOBill - 4:15

-------------------------------------------------------------------------------

Week 11 of 17:

Well, it was a good week despite the inconsistent weather. We're going through cycles of freezing, thawing, and minor flooding. But I reached a psychological milestone today - I reached 100 miles per week for the first time, so that's a major boost of confidence going into Boston in 6 weeks.

Mo - AM Treadmill 4mi @ 8:54
PM 8.1mi @ 9:49

Tu - AM Treadmill 6mi @ 9:17
PM Treadmill -
8mi inc. 2mi w/u, 1mi @ 6:40, 3mi @ 7:30, 2mi c/d

We - AM 6.1mi @ 9:17
PM 12.2mi @ 8:37

th - AM 6.1mi @ 10:15
PM 4mi @ 10:00

Fr - AM Treadmill 6mi @ 8:39
PM 6.1mi @ 8:45

Sa - 17.7mi inc. 0.5mi w/u, 2.8mi race @ 6:26,
Med long run of 14.4 mi @ 8:22

Su - 16.7mi @ 8:33

Weekly Mileage - 101
Avg. Weight - 188 (up 1 pound)

So it is possible to gain weight while running 100 miles in a week.

Good Running Everyone, and I hope all is going well in Sarasota and Little Rock for today's marathons.

------------------
- Chris -

goo021

55 posts since
Feb 4, 2006

3. Mar 4, 2007 3:55 PM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Nice workouts this week! Uli, you sound like you are ready to fly at Boston. After last week's zero, I was pretty motivated to get going again. I felt crappy in the beginning of the week, but steadily improved. I still have some sort of sinus infection, but it is on it's way out. Anyways, I ended up with a banner week. A new record for volume in a week.

M: 10k (5:34/k) + 6x100m
T: Off
W: 20 (4:58) including 10k tempo @4:33
R: 6 (5:41)
F: 16 (5:26)
S: 10 (6:00) + Weights
Su: 33 (5:31)

Total: 95K

Feeling pretty good this evening, so I'm pleased. This will be my biggest week of training until the race.

6 Weeks left!

RunForFun001

776 posts since
Jan 25, 2007

4. Mar 4, 2007 6:51 PM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

beatfreq - Yes - Either hydration / glycogen / muscle or you are like me and can out eat any amount of miles - Up to 120 a week I can out eat. 120-150 I can not.

A cut back week. 76 miles in 6 days - I missed a couple of runs. Ran 20 on Thursday and a 5 mile race saturday @ 31:26 (Slower than last year, but I am fatter than last year by 8 pounds - 220#)

DanMoriarity

823 posts since
Dec 14, 2007

5. Mar 4, 2007 7:01 PM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Mon- rest
Tue- 8 miles including 12x500m @ HM pace ( ave. 1:50 )
Wed- 4 miles easy
Thu- 5 miles easy
Fri- am 5 miles pm 4 miles
Sat- 3 mile jog
Sun- HM race 1:21:50 for 12th overall out of 2006.

Was happy with the race although the km markers were all over the place. I would've bet the house I was going to break 1:20 when I saw a split of 1:12:02 at 19km but then it took me 5:45 to get to the 20km marker ( no way that's accurate, I was feeling good and kicking hard, I was probably running 3:40-3:45 pace ). Anyway, I'll take the 1:21, that's still a good race for me and a good sign ( I hope ) for Boston.

aurang

1,362 posts since
Jun 26, 2003

6. Mar 4, 2007 7:18 PM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Dan, I can't believe we both did the same race and didn't know it. That's a PB for you, isn't it? I was 33rd in 1:27. My legs felt tired the entire time. I started too slow and thought I could salvage 1:25 from a goal of 1:24, but, um, I ran the last couple of kilometres in 10 minutes.

Here's my week:

FEBRUARY 26 - MARCH 4

Monday - 43 progression in the am (10k), snowing, snowy and slushy, lousy footing made it hard to accelerate, 47 in the pm
Tuesday - 64 minutes
Wednesday - 75 in the am with 10 at 4:00/km, legs tired and heavy, did five long strides, 30 in the pm
Thursday - 60 minutes easy, calves loosen up, feel good
Friday - 42 minutes, streets flooded
Saturday - 34 minutes, calves tight
Sunday - Chilly Half Marathon in 1:27:12, good effort but felt tired, splits all over the place, 4:00 pace felt okay

104 km

Travis Hubbard

101 posts since
Jan 23, 2003

7. Mar 4, 2007 10:16 PM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Good run Dan!

M :: 6.5 trail
T :: 6.5 trail
W :: 8
R :: 8
F :: 6.5 trail
S :: 0
S :: 18

Solid week. Sun 18 miler was a good one in just over 2h

TheSlowAndTheFurious

48 posts since
Dec 14, 2007

8. Mar 5, 2007 3:02 AM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

A **** week for me. I think I am having a slump with the marathon only 6 weeks away !

Been feeling sluggish and unenergized lately. The worst thing is that I lost a bit of motivation. Not sure whether this is due to overtraining, genreal fatique low iron, or something else. The whole body is aching and I could only plod.

M - am 4.4 miles (9:07), pm 3.7 miles (8:35)
T - 5 miles (8:47)
W - LT test (3.5 miles, pace range 8:00-5:22)
T - 18.6 miles in 2:16:50 incl. 3 x 5 miles @ MP in 35:00, 35:00, 35:23 - tired ( av. 7:03 for the MP intervals)
F - off
S - off
S - 6.2 miles (8:42) - hip pain

Total 43 miles (lowest mileage in the last 3 months)

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

mainerunnah

902 posts since
Aug 14, 2007

9. Mar 5, 2007 5:02 AM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

This was another pretty good week for me with the exception of losing a day Friday due to a nasty storm, I ended up making up the miles on Saturday and Sunday just adding a few extra.

Monday ? 10.8 miles ? 1:30:04 (8:56) Avg HR 122 / Max HR 131

Tuesday ? 10 miles ? 1:09:30 (7:57) 3 mile warm up, 5 x 1 mile intervals @ 6:40 w/ 1:00 recovery, 2 mile cool down

Wednesday ? 5.01 miles ? 42:52 (8:33) Avg HR 127 / Max HR 140

Thursday ? 7 miles ? 55:18 (7:54) 1 mile warm up (9:00), 5 miles @ mp 37:30 (7:30), 1 mile cool down (8:48)

Friday ? None

Saturday ? 6.1 miles ? 56:07 (9:11) Avg HR 123 / Max HR 133

Sunday ? 14 miles ? 2:05:22 (8:57) Avg HR 122 / Max HR 141, threw in a few fartleks towards the latter part of this run on the beach.

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

"Keep on Running"
Bob

DanMoriarity

823 posts since
Dec 14, 2007

10. Mar 5, 2007 6:21 AM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

quote:<HR>Originally posted by aurang:
Dan, I can't believe we both did the same race and didn't know it. That's a PB for you, isn't it? I was 33rd in 1:27. My legs felt tired the entire time. I started too slow and thought I could salvage 1:25 from a goal of 1:24, but, um, I ran the last couple of kilometres in 10 minutes.

<HR>

It's too bad we missed each other. I was at the finish line for a few minutes talking to a friend and we must've walked right past each other. I was the one raving about how the km markers were all out of place. :o)

Yeah, that's a PB for me.

rbbmoose

324 posts since
Oct 12, 2007

11. Mar 5, 2007 7:25 AM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Good half Dan! - Seems like things are coming together for you.

I'm back after a couple of off weeks due to injury in mid-February - I had a solid week 76.2 miles including a 21 mile wave run @6:42 with fast miles between 5:55 and 6:15.
The injury made me drop plans to run shamrock, but I'm hoping for a good boston run.

DELETE RBBMOOSE FROM SHAMROCK

Ray

thereshegoes

332 posts since
Jun 15, 2006

12. Mar 5, 2007 7:49 AM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Nice races Dan and aurang!

Recovery week for me:

Mo-easy 8 recovery along St Charles trolly tracks

Tu-easy 12 through City Park and along the Bayou

We-back home--easy 6 around the city during my lunch hour

Th-AM--started outside but the freezing rain and wind burned my legs so I finished up 6 on the treadmill. PM-5 more on the treadmill.

F-off

Sa-easy 6 around my neighborhood

Su-20 with the first 15 at ~8:30 or so and the last 5 progressing from 8:00-7:50-7:45 and the last 2 around goal MP 7:15-7:20. I felt kind of sluggish at the beginning but perked up towards the end and finished feeling good.

Total: 63 miles

Good weeks everyone!

loopy069

238 posts since
Dec 14, 2007

13. Mar 5, 2007 8:14 AM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Hi all, good running everyone. Good HMs Dan and Aurang! I had a strange, but overall, good week. Here's the summary:

M: 5mi @8:08
T: 8mi @8:01
W: 6.5mi @7:58 rolled my ankle jogging cool down after run!
T: took the day off (ankle still tender)
F: 7.5 @8:36 (included a 13:53 mile of bushwhacking up a mountain)
S: 19 total - 3mi @8:39, 10 mi race 1:03:37 (6:22), 6mi @8:40
S: off

Well, this week I tried hard to top the stupidity of knocking myself unconscious on the trail a couple weeks ago. I rolled my ankle on a curb, while slowly jogging back to my car after Wednesday's run! Then, on Friday, I got lost -- I knew I was very close to where I started, but was going to have to retrace my run all the way back up the mountain -- so instead, I used my Garmin to position myself and then just went straight through the woods up the mountain (on a tender ankle remember) somehow managed to get back unscathed, but was cursing my stupidity through the entire jaunt in the woods.

Saturday, I redeemed myself with a 1:03:37 10 mile race -- got 5th overall, 1st in my age group. I am hoping my time bodes well for a sub 3 at Boston... It was a fairly hilly course, but felt very comfortable on the hills since I have been running a lot of hills lately. Added in a 3 mile warm up and 6 mile cool down to get the miles in.

Jojox060

29 posts since
Dec 14, 2007

14. Mar 5, 2007 8:41 AM

in response to: uli f

Re: Spring Marathon Thread - training week ending 3/4

Hi Everyone,

Good training week for me too, ending in a 15K morning race after a 26k evening run the day before.

Mon: Off
Tues: 13K with 6X600 (4:00/km pace)
Wed: 18K
Thurs: Off
Fri: Off (opps, some rain, lazy, 7K scheduled)
Sat: 26K (not fast)
Sun: 15K Race (1:08) According to Oregon Pace Calcuator, equivalent of 3:30 marathon. And I started sore+tired, and it was hilly. I'm encouraged.

I think I'll go for 3:25 at Paris. But I'm telling everyone 3:30!

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Dec 20, 2007 10:12 PM

Spring Marathon Thread - training week ending 3/4

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