Fall Marathon Training - W/E 10-5

Bay St - Sub-3 (I wish)

M - 9

T - 8

W - 10 W/7 @ 6:40 pace

T - 9

F - 6

S - 21 at Blue Hills (very hilly) 7:50 pace

S - 6 (took a spill on the pavement and bruised up my hip but seem to be okay)

Starting to feel a little better with the cooler temps but sub-3 doesn't look very likely. Nothing ventured, nothing gained though, I'm still going for it.

Baltimore....sub 2:20

Monday: am: 5 miles easy/pm: 9 miles easy

Tuesday: am: 15 miles total...(on track)...2 x 4 miles with 1 mile recovery in 7:00. 1st segment I alternated 800s in 2:29 and 2:44, averaging 5:13 pace.....2nd segment ran 5:15/5:11/5:08/4:59 (I pushed the last 200 a bit...:33)

Wednesday: am: 3 miles easy on T-Mill/late am: 7 miles easy on Golf Course....nice to get on grass!

Thursday: am: 5 miles easy on T-Mill/pm: 5 miles

Friday: am: 7 miles easy

Saturday: am: 18 miles total...9.5 miles easy (~6:30/mile) on trails...then...7 miles (on 1 mile road section) in 5:48, 5:45, 5:40, 5:32, 5:25, 5:25, 5:18

Sunday: OFF

Total: 74 miles in 6 days

my training is updated daily at

www.run-more.com

(on the messageboard)

Atlanta (Thanksgiving): 2:55

First week of training...

Monday - 4 miles.

Tuesday - Off

Wednesday - 5 miles

Thursday - off

Friday - off

Saturday - 5 miles

Sunday - off.

a couple weeks after fall (early jan), 2:25

mon - 14 (in 2 hrs - 3500 elevation gain)

tues - 6.5 AM 10 PM 7 x 800, 4 x 600

wed - 10

thurs - 6.5 AM 9 PM 3 x 1200 1 x 800 3 x 600 5 x 400

fri - 6

sat - 12 8k in 28:26

sun - 9

80

Columbus Oct 19

goal time 3:40

Monday off

Tuesday 8 (some hills)

Wednesday 10 (first five in 45/six thru 10 in 40 min)

Thursday 6 (hills)

Fri off

Sat 6 in 45min (track)

Sunday 16

Pushed all last weeks workouts pretty hard after missing a couple days the prior week. Good ten miles Wednesday on a trail, (and in the rain for miles 7 thru 9) finishing with 7:30/7:10 last 2 miles. Saturday's plan was 6 miles in 7:45 range and got in a groove @ 2:05 per lap. I felt great all day after finishing that in under 45.

Probably just doing one more 4 mile tempo workout this Wednesday and all the rest just easy miles with some pick-ups. Decided against any intervals so as to not risk hamstring or achilles issues so close to marathon. I think that a good tempo workout at HM pace or better should have similar impact as 3 one mile repeats at 5k pace? Opinions?

Thanks and good luck to everyone.

Twin Cities - Goal 2:35 / Actual 2:38

Partly due to travel and partly due to taper I ended up only running twice this week for a total of 20 miles. I ran 10 miles on Monday and 10 miles on Friday morning. I had to travel to LA for work on Tuesday and didn't return until Saturday.

Ran 2:38:16 at TCM. Had wanted to run a few minutes faster but the weather (rain & some wind) slowed things down a bit. Splits were 1:18:34 and 1:19:42 which is decent on that course. I think I finished 9th in masters national championship division. Congrats to Dennis Simonaitis on his masters win. I spoke with him for the first time after the race and he was very friendly and humble.

Next up: 3HR pacer at Chicago Marathon on Sunday. I'm looking forward to running this race for the first time. Should be fun.

Goal: NYC Nov. 2nd, 2:20

9-28-08:

PM: Easy 67min "Recovery"...left quad pretty beat up, but that's to be expected.

(9 miles for the day)

9-29-08:

AM: Easy 60min trail + Weights

PM: Easy 58min trail + Strides

(16.25 miles for the day)

9-30-08:

AM: Easy 51min trail

PM: "Marathon Goal Pace" 10 by 1600m @ 5:12 ave. on the track w/1:30 jog rest between.

not too bad, legs a little stiff but aerobically it was fine.

splits: 5:22, 5:15, 5:17, 5:18, 5:14, 5:15, 5:11, 5:08, 5:09, 4:48 (pretty big "kick")

(19 miles for the day)

10-1-08:

AM: Easy 50min trail

PM: Easy 82min...most steady on trail, dropped a 5:03 mile on the track.

(19 miles for the day)

10-2-08:

AM: Easy 50min trail

PM: Weights + Easy 75min trail

(17 miles for the day)

10-3-08:

PM: Long and hard 133min

no lolly gagging allowed...clocked myself at 6:20 pace in the hills early on...finished

splitting 5:27, 5:17, 5:28, 5:08 (last mile on track)....all without looking at my watch during the

run. Started to hit the wall.

(20.5 miles for the day)

10-4-08:

PM: Easy 38min trail

PM: Easy 78min trail

(15.25 miles for the day)

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WEEK #19: 116 miles total

not quite the 120 I wanted, but close enough since it was a pretty busy week school-wise. The long run turned out to be better than I thought also- which was good.

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Good luck everyone.

T Squared,

nice run in TC. Given the conditions those are great, pretty even splits...impressive. looks like you will be a great pacer in Chicago.

Goal: 2:55 Kansas City

72 for the week

Thursday - 15 w/ 13 @ 6:43 avg on a course consisting of 4 mile loops, 1-4 @ 6:55 avg, 5-8 @ 6:42 avg, 9-12 @ 6:32 avg

Sunday - 20 at 7:38 avg, picked up the last 5, last 2 averaged 6:45

That's the last load of hay to go in the barn. Two week taper started today.

Looking back, I don't know about my 2:55 goal, especially on a hilly course but will take anything under 3. Workouts weren't as strong as I'd like but they were all early morning runs and done by myself.

Good job T Squared, a very good time in those conditions.

Chicago, 2:55

Monday: 7 miles

Tuesday: bad cold, miserable, 0 miles

Wednesday: 7 miles

Thursday: still miserable, 0 miles

Friday: 4 miles

Saturday: 9 miles

Sunday: 8 miles with 2 x 2 miles 12:58 avg. (mgp)

Tapered a whole lot more than had been planned due to cold. Feel better now and don't anticipate any problems this Sunday. Am very excited, good luck to all racing in Chicago.

Nice run T Squared!

Goal - Chicago 3:10

Was feeling a bit under the weather this week, only managed to get in ~20 miles...but I suppose it might be for the best anyways.

Focus this week is to get healthy and have fun at the race. I had a pretty bad car accident back in June, so I feel incredibly fortunate to be toeing the line with a shot at 3:10 (BQ for me). 'Playing with house money' so to speak.

I got in 3 decent 20 milers, did yassos in 3:03 comfortably, and ran a 1:29 half in lousy conditions a few weeks ago - so I'd like to think I have a fighting chance. It'll be my first marathon, so we'll see. No matter what, I'll post a recap next week.

T Squared...nice run and good job with those splits. Chicago should be an easy run for you!!

Good luck to the rest of you Chicago guys!

Thanks everyone! This has been a very good year of training and racing for me and I've learned not to take it for granted.

I wish you all well in your respective races and look forward to reading your reports.

Best wishes - Tom Tisell, aka T Squared.

Grand Rapids - Oct. 19

Two weeks to go...

M - 6 AM tempo, 5.5 PM steady

T - 5.5 AM ez, 5 PM ez

W - 5 PM treadmill intervals for turnover, mostly 1 on/1 off and a bunch 3 on/1 off, Core - 60 min.

Th - 13 PM tempo from heck!!! finally :)

F - 8 AM recovery, 5 PM ez Core - 75 min.

S - 6 MP, Core - 60 min.

S - 18

Total - 77

Yes! Totally pumped now. Only one more w/o with 10x1 tomorrow. Can't wait! This is what fall is for. :)

Congrats T Squared. Great run!

Gotta love the BumbleB approach to running.

All the best to everyone. Cheerz :)

Training for sub 3:00 @ Baystate Marathon - USATF NE Championship 10/19

After this week just 2 to go, this week was the first of my taper.

Monday - off, rest

Tuesday - 8 miles general w/ 4 x 500M at ~5:20 pace w/2-3 minute recov jogs thrown in 55:47 total

Wednesday - 5 miles easy,easy in 39:42

Thursday - off, rest

Friday - 5.5 miles easy but over some monster hills in 39:25

Saturday - .5 mile w/up, 3 mile raod workout in 16:32 (could not have pushed harder, ran far too hard; mile in 5:28, 2 minutes walk rest, mile in 6:05 uphill the whole way, 2 minutes walk, ~ 800M in 2:30,30 seconds slow jog ~ 400M in 75,30 seconds slow jog, ~409M in 74 (3 runs came out to be a 4:59 mile at the mile marker) Followed by 2 minute walk and jog, and then 3 miles at MP in 20:49. Sunday - 16 mile long run in 1:51:10 (most likely .5 mile or so short, pace was around 7:10)

total - 40 miles, this week 32 I think then even less. Feel okay, trying to keep the fire going. To all those out there, if you feel tired out there around an hour and a half in, just remember that the mind tells the body to stop long before it actually needs to.

Good job T Squared!

I am always amazed how some of you guys run marathons a week apart. Even if I was going much slower the 2nd time around I just don't see myself being able to do it.

Chicago 3:10

Sun- off

Mon- 7.2 easy

Tues- 7.2 easy w/strides

Wed- 9.0 w/ 3 x 12 min @ 6:44 w/2 min jog (treadmill)

Thurs- 8.0 easy

Fri 7.2 easy w/strides

Sat- 6.0 easy (break-in new shoes for the race)

44.6 total

Alex, looks like your training is going well. A sub-3 looks to definitely be in the cards for you. I can't do your times and recover quick enough. That long run last week in the humidity was impressive. I just hope we get good weather. In the 40's with low humidity and no wind would be perfect for me and my only hope. I drove the course this Sunday. Like you said the first mile in up hill a bit and there's a couple of speed bumps early on too. I like the course. It's favorable for me. I don't like long tapers though so I'm going long again this week then I'll take a somewhat easy week next week and hope for the best. Maybe I'll see you there but you may want to go at a pace a little quicker than me.

Rocket city, Huntsville goal sub 3:10

Mon: 12miles very very hilly route

Tue: 8 moderate

Wed: 3x2M @ 12:00 3 min rest couple miles w/up & c/down

Th: 10 EZ

Fr off

Sat 18 conversational pace

Sun: 6

total of 62

Hey guy's I ran 2:27 in my marathon debut, and cannot wait to run my second marathon in january!

Keep this thread rolling.