Marathon Training W/E 10-12

Bay State - Sub-3

M - 9

T - 9

W - 11 W/2 X 3.5 @ 7 min avg

T - 6

F - 6

S - 14 @ 6:50 pace

S - 4

Last week till the fun starts. The hay, as they say, is in the barn. But will it be enough.

Thread Starter... wrote:

Chicago guys - how did it go?

fine until about 18 miles. then, it just hurt! I was running comfortably right at 5:45-5:50 and it was almost a stark change. the last four miles for me were just really tough. i ended up with a 2:33 with what i thought was 2:29 training, but that's okay. i hit 20 at 1:55:30...

i think being in the sun catches up on you. i don't remember a lot of shade in the last half of the course. and after a while, the water/gatorade wasn't getting absorbed.

there was a lot of grumbling in the top 100 group about the elites going off five minutes before anyone else, and all the course clocks being set to the elite race. i don't see the big deal.

lots of running alone as well. no real group ever materialized. i started off fairly conservative, so there was a big pack that went away from me early, then runners coming past me for the first half. after that though, it was just a matter of reeling the guy in front back. i was passed by one runner in the last 14 miles and went from 70th to 54th from 18 on, even with my own drop off in pace.

October 6th-12th

Monday: pm: 8 miles total....with 3 x 1 mile with 1:30 recovery on 1 mile section at Loch Raven Reservoir in 5:11, 5:09, 5:05. Planned on doing 4, but legs were feeling a little sore....no need to push now!

Tuesday: am: 7 miles easy on Golf Course

Wednesday: 5 miles easy with 4 x :20 strides

Thursday: 5 miles total with 5:00 at marathon effort and 2 x :20 strides

Friday: 4 miles easy with 2 x :30 hard strides

Saturday: 15 total...Baltimore Marathon...dropped out at 1/2 way (around 1:11, had already shut it down at around 10 miles). Ended up getting a severe diaphragm cramp at around 9 miles and could not get it to go away....it got worse instead of better. I have had this problem before and either it goes away or it gets really bad, unfortunately it got really bad. Had the cramp for the rest of the day and probably will for a few days now. Have not made up my mind yet, but I may run the Philadelphia Marathon on Nov. 23rd. It's frustrating to put in all this time and have something go wrong.

Sunday: 6 miles easy...still feeling the diaphragm cramp.

Total: 50 miles total

I'm trying to figure out what's best for me right now. I know that I have a fast marathon in me, but don't know if I want to extend my training for another 6 weeks and run Philadelphia. Any suggestions?

run some where this weekend and you'll do fine

Was looking to run 2:55 (range was 2:50 - 3:00), and finished in 3:01:46. On pace for a 2:56 through 24 miles then total system failure, last mile a train wreck. I knew when I started that I was taking a risk with 6:40 pace but went for it anyway...

Terrific race though, very exciting, very well organized and supported. Would highly recommend this race to anyone, and hey it can't be in the 70's every year!

Congratulations dotato, very nice race, especially for the conditions.

Goal - Chicago 3:10

Started out well, went through the half in exactly 1:35 right on pace, but at about 15 is where the wheels came off (big time). I tweaked my foot on a grated bridge at about 14, but didnt think much of it. Soon the pain became excruciating, and it stopped me in my tracks. I continued to shuffle along, but by mile 16 my stride was really messed up which led to bad cramping in both legs.

I probably shouldve dropped out, but couldnt bring myself to do it. I would shuffle for a few hundred yards, then walk. There was literally nothing I could do. It was the definition of a 'death march'.

I have no idea how I finished, but I did. All I have to show for it is a walking cast on my foot (fracture), and soreness I never thought possible.

I think I might've set a record for positive splits. I went 1:35 / 2:08 for a 3:43. Trust me, shuffling a 2:08 half is not fun. Looking back I almost have to laugh about it - a 2:08?? Ha.

The heat probably wouldve caught up to me anyways so I dont think 3:10 was attainable, but I wouldve been happy with 3:15 or so. In some weird way I'm proud that I toughed it out and finished, but all in all a really disappointing day.

Good luck to those with races left.

One week to go - KC this saturday. Goal 2:55

In the middle of a two week taper. Only things of note were 6x800s on thursday (2:57 avg) and 10 on saturday with 5 at MP. 39 total.

Good job to all the Chicago guys. Gelindo, you're fit enough for 250-255 on a good day, way to hang in as long as you did. RRD- Wow,just, wow. What a gut check.

Dave,

Try New York, it won't put as much strain on you as it is only an additional 3 weeks of training rather than 6. I'm doing it and staying with Miller--you could stay there too I bet. Send me an e-mail if you want.

NY 2:37

10/6 am: 7.35 to weightroom--exercises

pm: :30 easy 3.5

10/7 am: 6 easy, form and 8x:08hills, 1 CD

10/8 am: 24 miles on a rail trail 4 miles out then back 3x got gel/water each time. 8 WU 55:12 then the rest a marathon effort 2:34:51 total (6:27 avg for 24)

10/9 am: :30 easy 3.62

PM: 4.3 easy

10/10 am: 5.65 easy

PM: 5.89 easy (45:00)

10/11 am: 5 WU, form and 8x:08 hills, 1+ CD

Traveled to visit a friend (4:30 hr drive)

Pm: 6 easy out there

10/12 am: 13.5 very easy will all the people out there 5x:10 accels at the end.

88 total miles

Original goal for Chicago was high 2:30's/low 2:40's but after an awesome base period my training never really clicked so I adjusted it to just run something in the 2:45-2:50 range.

In the end I never made it to the line. A sore/tight left knee that came up after my last long run persisted throughout the last two weeks. I took alot of time off and did everything I could to get rid of it but last wednesday I ran and it was still there so I went to Chicago as a spectator.

With the warm weather, the time off during the last two weeks and a tight knee I think it was a recipe for disaster, or at least for dissappointment, so I am happy with my decision.

I am still in great shape so I am thinking of re-upping the training and going for a later 2008/early 2009. Possibly the Rock n Roll Arizona. Anyone run that one?

Congrats to all who ran!

I had similar problems at Baltimore. My goal was 2:25 and I went through half on pace, but I had lots of abdominal cramping and my legs felt heavy the whole way - my legs just never seemed to warm up. I decided to finish and ended up at 2:37 - pretty disappointing. I'm considering trying another in a few weeks time, but not sure its the best idea. We'll see how I recover over the next few days, but my legs really aren't that sore.

Good luck to the rest of you.

Columbus Oct. 19

3:40 goal time

Congrats to all you guys who ran this past weekend. I am hoping for some cooler weather in Ohio.

Monday squats&situps- 20 min.

Tuesday 7 mi (easy 4/hard 3)

Wednesday spinning-20 mins/squats&situps-20 min

Thursday 8 mi (hard)

Friday 5 mi

Sat off

Sunday 12 miles

Just trying to loosen up some and get some rest this week. A couple easy runs with a few miles at marathon pace should do it.

Good luck to everyone.

early jan 2:25

mon 14 real hilly (2 hr run)

tues 6.25 AM 10 PM w/a 1200, a couple 800s, 600s, and 400s

wed 4 AM 6 PM planning a longer PM run but things got in the way

thu 6.25 AM 10 PM w/ 300s and 600s

fri 6

sat 11 w/8k in 26:34

sun 6.25 AM 6.25 PM

about 85, feeling good

rocket city goal 3:00-3:10

mon 10 ez

tue 8 w/ 15x1min 5k pace

wed 9

th 8 10x800 Yasso's

fr off

sat 19

sun 6

total 60

feeling like I could go 3:10-15 any day of the week. don't want to get cocky, 26.2 is still daunting.