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2617 Views 19 Replies Latest reply: Jan 18, 2008 6:24 PM by runninlaw RSS 1 2 Previous Next
runninlaw Amateur 983 posts since
Mar 13, 2006
Currently Being Moderated

Dec 20, 2007 10:39 PM

Marathon Trainers Thread - Week of 12/3

Hey all!  I hope you are running well and I hope it is not too cold.  Nice job on the 38 minute PR JasonsDrivingForce![/URL" target="_blank">

Joplus and JSM are up this weekend in Jacksonville. GOOD LUCK!! I am eagerly anticipating your race, joplus. I just hope you get some decent weather!!
________________________________
IN THE BOOKS:

July-October Race Reports[/URL" target="_blank">

Elyria - 11/4
cowardlylion - 3:15:59

Manchester marathon - 11/4
roadrunner262 - 2:30 - 2:40
cookie74 - 3:45
3:41:39[/URL" target="_blank">

iUWR Marathon, Seattle - 11/4
bhearn
3:13:45[/URL" target="_blank"> - includes recap of 4 marathons in 5 weeks

New York - 11/4
Warrior1971 - 2:27:59
teek - no goal stated
BrianMcN - 2:39 2:47

Richmond - 11/10
HOSS1961 - 3:50:00 3:53:14
goldpoint - no goal stated

Philly - 11/18
dzillas - 3:15
Schnakees - 2:55
Dr. Wu - 3:24:59
rbbmoose - 2:45 2:41:58
wayfool - 2:55
2:55:31[/URL" target="_blank">
jtv - 3:15 3:40

NCR Trail Marathon - 11/24
gregw - 3:15:59 - scrapped for injury

Memphis - 12/1
spkoest - 3:08:00
3:15:21[/URL" target="_blank">

Tecumseh Trail Marathon -12/1
kestrou - 3:59:59
4:11:30[/URL" target="_blank">

California International HALF 12/2
afletche - no goal yet - scrapped full until London in spring
1:29:56[/URL" target="_blank">

Tuscon - 12/2
Downhill Racer - 3:10-3:17

Huntsville - 12/8
tuscaloosarunner - TBD - scrapped due to injury

Charlotte:
JasonsDrivingForce: 3:10
3:20:40[/URL" target="_blank">
________________________________________
UP NEXT:

Jacksonville - 12/16
joplus - 3:10
JSM - 2:26-2:28

________________________________
2008 WINTER & SPRING RACES:



1/12 & 1/13 - Goofy Challenge
Loopy - Half: 130; Full: 3:10
Kestrou - Half: 1:40, Full: 3:40
2/16 - Myrtle Beach
Doctster - 3:15
bigdave10000 - 3:19:59
92heelgrad - 3:20

2/17 - National Breast Cancer Marathon
Runninlaw - training run

2/24 - Hyannis Marathon
Brian McN - TBD

3/16 - Shamrock - VA Beach
Hoss1961- 3:45

4/16 - Athens (OH)
runninlaw - 3:21

4/21 - Boston
aurang - 2:59:59
dcv2002 - 2:59:59
kestrou - 3:20
RunForFun - 2:59:59
tonya921 - 3:05

5/4 - BMO Vancouver
nocknee - TBD - first marathon

5/4 - New Jersey Bayshore
willamona - 3:45
runninlaw - 3:20

5/4 - Eugene
zoomharp - 3:59

5/24/08 - Bayshore (MI)
corland14 - 3:39:59

5/25/08 - Edinburgh
afletche - 3:20:59

[http://This message has been edited by runninlaw (edited Dec-12-2007).|http://This message has been edited by runninlaw (edited Dec-12-2007).]

  • joplus Expert 282 posts since
    Oct 11, 2007
    Currently Being Moderated
    1. Dec 9, 2007 9:36 AM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    2nd week of taper started out bleh and got better.

    M: 8mi (8:22)
    T: AM 10.2mi incl 12x300@1:05; PM 4.3mi (8:52)
    W: AM 7.1mi (9:17); PM 3.5mi (8:45)
    R: 9.25mi incl miles 8-9 @6:48, 6:55
    F: 8mi (8:10)
    Sa: 8mi (8:05)
    Su: 13mi (7:20), last mile 6:48

    total: 71.3 miles

    This taper thing is starting to work; this morning's 13 took hardly anything out of me, and I feel like I could run another 13 right now (stop me, please!). This coming week will be around 30mi + the marathon, and I expect to be jumping out of my skin shortly.

    Besides racing smart next Sunday, my main worry is - once again - the weather.  A cold front is predicted for sometime next weekend, but they're not sure exactly when, and have already pushed it back a day.  Low temps ahead of the front are upper 50s, which is still much better than what we had for Twin Cities.  But oh! upper 40s would be so nice.

  • DownhillRacer Rookie 88 posts since
    Sep 30, 2007
    Currently Being Moderated
    2. Dec 20, 2007 10:39 PM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    Didn't do anything this week except a little bit of time on the exercise bike.  I started being able to walk normally again around Wednesday, so for right now I'm just enjoying that.  This coming week, I think I'll get back into some easy running.

    By the way, here's my Tucson Marathon race report[/URL" target="_blank">.

    [http://This message has been edited by Downhill Racer (edited Dec-09-2007).|http://This message has been edited by Downhill Racer (edited Dec-09-2007).]

  • gregw070 Rookie 244 posts since
    Dec 14, 2007
    Currently Being Moderated
    3. Dec 9, 2007 12:01 PM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    Congratulations on the PRs JasonsDrivingForce and DownhillRacer!

    I'm back running! I'm planning to run a spring marathon, but I don't have a goal race yet. I can't decide whether to run a May race or a March and May race. May would give me more time to get ready but will likely have less favorable weather. I'll see how my fitness progresses as I come back.

    Mo - 3 (9:09/143) - felt a little twinge in the shin and cut it short (planned <=4 anyway)
    Tu - 5.8 (8:31/159) - no pain except to my ego; you lose it quick!
    We - 4.7 (8:53/143) - much better pace/hr; 1st snowfall of the year started during my run -- very nice
    Th - 4.3 (9:25/140) - treadmill -- a little icy outside
    Fr - 8.8 (9:10/142) - nice run; hamstring sore, but shin fine
    Sa - Rest
    Su - 13.6 - absolutely no problem with the shin

    Week: 40.0 miles; 6h1m; 9:02 min/mi avg; 147 bpm avg;

    Obviously I've lost a lot of fitness. A couple of weeks before the marathon I average 8:45 and 143 bpm. I'm probably 30-45 sec/mi slower than I was then. Hopefully, it will come back quickly.

    I did 6 hrs this week, I'll probably aim at 7 hrs for next (listening to my body of course).

  • Kevin E. Stroud Rookie 511 posts since
    Oct 27, 2007
    Currently Being Moderated
    4. Dec 9, 2007 3:14 PM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    Great writeup on the PR there by J'sDF!  !http://www.coolrunning.com/forums/biggrin.gif|src=http://www.coolrunning.com/forums/biggrin.gif|border=0!

    Had a really great week on my end. Ran Tecumseh Trail marathon Saturday a week ago, and was hoping I took it easy enough that it wouldn't adversely effect my training plan - which was week #4 of Pfitz's 24/70 plan (which is a cut-back week anyways).

    M: off
    Tu: 7 miles general aerobic
    W: 11 miles medium-long
    Th: 5 miles recovery
    F: 10 miles general aerobic
    Sa: 5 miles recovery
    Su: 13 miles medium-long run

    Total: 51 miles

    Have had a couple "minor twitches" that I've been worried could be indicating overtraining - but I'm feeling pretty good the last few days and have tomorrow off.

    Next week: 59 miles...

    kestrou

  • RunForFun001 Pro 626 posts since
    Jan 25, 2007
    Currently Being Moderated
    5. Dec 9, 2007 6:47 PM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    3rd week of come back
    W#1 50.5 MIles
    W#2 65 Miles
    W#3 Starting that Hard / Easy day philosophy

    M = 12 with 3x (5h/5e) @ LAT
    T = 8 easy
    W = 16 (Midweek Long)
    TH = 6 easy
    F = 13 with 4x (6h/4e) @ LAT
    SA = 6 easy
    SU = 21 (Weekend Long)

    Total running = 82 miles + 3 hours of other aerobic + 4 weight workouts + 4 core workouts.

    Decent week of 1x a day running - Hip flexors and groin really felt it this week - but I keep doing strengthening and stretching on them.

    Good running to all -

  • alan fletcher Rookie 66 posts since
    Oct 30, 2007
    Currently Being Moderated
    6. Dec 9, 2007 8:29 PM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    An OK week for me, took it easy to start as I felt beaten up from the weekend, but more importantly I'm still injury free!

    M - day off
    T - EZ 5@7:55
    W - EZ 7@8:00
    Th - Fartlek 7.5@7:35
    Fr - Pace 2x1mile@6:23 (ouch) - 5 total
    Sa - EZ 7@7:52
    Su - Long/Hills 15@7:37w last 5.5 at marathon pace (709)
    46 miles overall

    Back to normal training this week, planning to ramp up to 57.

    - Alan

  • JasonsDrivingForce Rookie 513 posts since
    Sep 30, 2007
    Currently Being Moderated
    8. Dec 10, 2007 8:19 AM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    Great job again DownHill Racer. That sounded like a really tough race.

    Thanks for everyone's encouragement. I really appreciate it.

    ----



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

  • RunForFun001 Pro 626 posts since
    Jan 25, 2007
    Currently Being Moderated
    9. Dec 10, 2007 8:23 AM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    runninlaw - Thanks for the concern - At this point I am pushing nothing -

    The LATs are the slow end of LAT and just long enough to break up the monotony of running slow all the time.

    The hardest work out of the week was the 16 on Wednesday - Because I was a little short on Glycogen.

    Sundays 21 - Was actually the easiest run of the week - I could have run 10 more -

    Easy days are really easy (Slow)

    I am paying close attention to what my body is saying. A far cry from the 120 MPW average that I was doing before injury.

    It helps (Sucks) that I got really fat (+40#) so I have to run everything slow 

  • loopy069 Rookie 218 posts since
    Dec 14, 2007
    Currently Being Moderated
    10. Dec 10, 2007 8:48 AM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    Hi all. J'sDF - sorry you didn't make the BQ, but still great job with the huge PR!

    Here was my week:
    M: 7mi @ 7:50
    T: 50 mins trails
    W: 10 mi - 8 mi @ 6:30 + 1 mi wmup, 1 mi cldwn
    T: OFF
    F: 10 mi @ 7:30
    S: 20 mi - 1-14 @ 7:45, 15-19 @ 6:45, 20 @ 8:45
    S: OFF

    Had a good week, but legs/feet were feeling really beat up. So, I switched to my new shoes for the 20 miler (not the best way to break them in, but luckily no problems).

    The new shoes really seemed to help -- so I think my old shoes were way past retirement. Now I am worried that my new ones won't be fresh enough for race day though...

  • Brian McN Amateur 240 posts since
    Dec 14, 2007
    Currently Being Moderated
    11. Dec 10, 2007 9:17 AM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    Another low mileage week.  No good excuses for it either.  Will bump it up this week.

    M- 1 hour water run
    T- 13.1 in 1:40
    W- 10 in 1:13 with "strides"
    T- 14 in 1:40
    F- 5 in 40
    S- 3 slow
    S- 2 mile warm up then 5k on the beach 18:05

    Total Miles: 50

  • DownhillRacer Rookie 88 posts since
    Sep 30, 2007
    Currently Being Moderated
    12. Dec 11, 2007 10:35 AM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    RunForFun, great to see that you're getting back into it.  I wouldn't be too self-deprecating about your 80 mile week.  I know you're itching to get back to peak mileage and condition, but that's still nothing to sneeze at.  From my vantage of never having done more than about 60, I'm still very impressed, especially with all the other stuff you're doing too.

  • RunForFun001 Pro 626 posts since
    Jan 25, 2007
    Currently Being Moderated
    13. Dec 11, 2007 11:47 AM (in response to runninlaw)
    Re: Marathon Trainers Thread - Week of 12/3

    Downhill Racer - Thanks - I am in a fragile place right now - in the worse shape in over 3 years + 30# heavier.

    The aerobic conditioning will come back before the speed does - Its hard to run LAT 1:00 - 1:15 slower than I'm used too -

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