posted Oct-07-2006 05:56 PM
As Southern Man is out at Steamtown this weekend, I will start this week's thread. Good luck to all of you running this weekend!
And remember, if you have any revised or new goals, please put them in ALL CAPS.
posted Oct-07-2006 08:10 PM
good work on getting the thread up runninlaw
hope everyone raced well this weekend. the weather suddenly cooled down here in the Carolinas this weekend so would have been ideal conditions without the rain
hard training week for me. I'm doing my long run Monday rather than tomorrow so i'm done for the week
M- off T- 4.5 ez lunch time. 6 ez plus 5 at 5.40 pace pm W-7.5 ez Th-7.5 ez F- 12. First 6 ez, second 6 6.20 down to 6 min pace S- Track session. 3*1000, 4*600, 5*300 with 90 second recoveries. 4 mile warm up/down 1000s were in 3.10, 600s in 1.50, 300s in 50 not really a suitable session for marathon training, although still a pretty good VO2 max work out. my club in England did this session last week so thoguht i'd join them!
posted Oct-07-2006 08:55 PM
hmmm. I dont come into mainstream racing very often so I seemed to have missed these fall marathon trainer's threads. Well my race is tomorrow. I'll be happy with a 3:20, I dont expect anything less than a 3:30 and if I get a BQ with 3:15... well, I'll be really happy
posted Oct-07-2006 08:55 PM
Good luck to Johnny J, AndyHass, Southern Man, TheSlowandtheFurious, Runningag, and Dr. Wu! I hope you guys all have a fantastic time and get fantastic times as well!
Mariner: nice, log, I wish I was doing my runs at 6:00 pace, lol. Someday...
posted Oct-08-2006 02:38 AM
If my scanning though the St. George results are correct, Johnny J took names today . . . Herbinator, where are you running? We want the full race report!
quote:Originally posted by runninlaw: If my scanning though the St. George results are correct, Johnny J took names today . . . Herbinator, where are you running? We want the full race report!
Westchester marathon in White Plains. I got 5 hours sleep and its 2 hrs, 15min before the start. Thats actaully more sleep than usual the night before a big race. Those damn butterflies in my stomach!!
This was my last week of tapering sat : 10.4 slightly faster than MP tues: 4 (3miles easy, 1 mile MP) wed: 5.2 (3.5 miles easy, 1.7miles MP) thur: 3.25 (1mi easy, 1mi MP, 1mi 1/2 marathon pace, .25 @ 1mile interval pace)
posted Oct-08-2006 10:05 AM
TD Runner - did you melt the rubber on those shoes?!
It's right in the middle of my flameout at Quad Cities two weeks ago and my COMEBACK at Chicago in two weeks.
Yup, four weeks between 'thons - just enough time to recover and taper all at the same time...
Monday - 1.5 mile warm up - 3 x 1 mile repeats at 6:30 - 1.5 mile cooldown
Wednesday - 5 miles just slight faster than MP - average 7:19/mil
Friday - best run of the week - four easy miles on a local trail with my 10yo daughter (Doodle Dumpling) - pace was about 12:00/mile and nothing picks you up like the smiles of your child!
Saturday - 12 miles slightly faster than MP - average for first ten was 7:20/mile - then picked up the pace - mile 11 at 6:59, mile 12 at 6:45.
Finally feeling positive about Chicago. I mean,what a great 24 mile training run I had at Quad Cities to be on pace at that point, huh?
kestrou
[This message has been edited by kestrou (edited Oct-08-2006).]
posted Oct-08-2006 10:21 AM
First off, good luck to SouthernMan and AndyHass! AndyHass should be cooled down by this point! I look forward to hearing all the reports.
TDrunner: awesome job on the HM - sounds like a perfect race. I did the same thing in mid-august, PR'ing in the 15k and 10mile along the way, and taking 4 min. off my best...although my time was about 3.5 min slower than yours!
First week of taper for me...59 miles.
Mon 4 EZ on treadmill (7:30) Tue 10 EZ (7:10) Wed 7 (in Minneapolis) 2.5 WU 1600 - 1200 - 800 - 400 w 400 rest 1 CD (5:42) (4:05) (2:39) (72) Thu 0 REST Fri 12 Aerobic (6:40) Sat 10 EZ (7:30) Sun 16 w/ 8 @ 6:25 rest at 6:40-6:50
Next week is a real taper week...no more than 40 miles, I think.
posted Oct-08-2006 11:59 AM
Good running, all. This was my first week of taper, and I'm already seeing some of its benefits. Saturday, I ran my fastest 5 mile race, followed in the afternoon by, I think, my fastest training run on my usual hilly neighborhood 6.1 mile route, followed today by a comfortable water-only last long run before the marathon.
Mo - AM - 6mi @ 8:57 / PM - 4.2mi @ 8:29 Tu - 10mi @ 8:03 incl. 10x100m strides We - 14.2mi @ 8:42 Th - 7mi @ 8:31 incl. 6x100m strides Fr - 6.1 @ 8:35 Sa - AM - 0.8mi w/u, 5mi race @ 6:12 / PM - 6.1mi @ 7:15 Su - 17mi @ 7:45 (MP + 0:15)
Total mileage - 76.4 Avg. weight - 187 lbs, same as last week
49 miles for me this week. 12+ on Wednesday including 4 ascents of Thacker Mountain (.4 mi a pop), one more than last week. Eccentric loading now gives me no day-after pain. Once again I ran 4 mi home from the mountain @ HR 170 (marathon pace) and kicked hell out of the last mile. It feels as though all my strength is suddenly coming back. I hit the highest max HR of the past three years, 199, on the final rise, flat out. I like Thacker Mountain.
Easy 8 on Friday and some strides yesterday.
This morning I ran a wonderful race (by runners, for runners, no t-shirts, 7AM dawn start) in Meeman Shelby Forest State Park, just north of Memphis. The Memphis Runners Track Club is an amazing organization. 400 runners showed up in the middle of the forest.
An extremely hilly 10-miler, as road races go; twice I passed runners of my general ability (7:00 - 7:20 pace) who'd given up and were walking. The downhills were enough to give anybody stress fractures. So it was good practice. On a flat course I think I'd have run about 7:05s; instead, I ran 7:18s (1:13 flat). 20 OA, 3rd 45-49. At 8 miles I chased two guys my age for a 7:03 mile, felt as though I were hammering flat out, then suddenly felt good--the legacy of Thacker Mtn.--and blasted past both of them for a 6:47 mile 9. Passed seven or eight guys that mile. Finished feeling strong. Any day I'm alive and kicking is a great day.
posted Oct-08-2006 05:18 PM
Wating for those race reports! Great job, TD Runner.
This was my second taper week; next Sunday is my big race. I'm training with a coached group, which has been a wonderful experience...lots of really tuff workouts, but we can all commiserate. We've got goals ranging from 2:45 to 3:15 (me), but we've done all our track work and long runs as a group (with our own paces, of course).
Saturday we ran our last MP run: a 12-miler with 7 miles in the middle at marathon pace, and I was very happy with it. My goal pace is 7:25, and I ran my miles around 7:21. It felt almost easy, and was a real confidence builder. I've had a tight hamstring (brought on by my tight psoas muscles--everthing seems to come back to that) and it bothered me a little, but not enough to worry me.
We're doing a classic carb-loading regimen, with depletion/loading phases. Today, we ran a 10 mile "depletion" run...all the miles at 40-60 seconds over MP, with no carb recovery drink afterwards. Very low carbs until Wednesday, then we do mile repeats and stuff carbs all day, 100 grams per hour. My coach swears by it, and I'm curious to see how it falls out. I've done a classic carb load once before with a depletion phase, but blew up because of an injury, so couldn't really tell whether it was successful.
My hamstring didn't bother me at all today, and I'm getting a sports massage on Tuesday. I'm feeling stronger every day of the taper, and am very optimistic.
Looks like next weekend is a big one here; best of luck to everyone...the hay's in the barn, so let's let all that hard work pay off!
posted Oct-08-2006 07:58 PM
I am anxious to hear how Southern Man and Andy Hass did in their race at Steamtown. Let's hear some race reports!
As for me, I am tapering for Chicago, although maybe a little more than I had planned. I had a little trouble with my ITB about 3 weeks ago, so I am being cautious. Also I ran a little too intensely last year, and even though I had cut back on mileage, I felt heavy legged when the marathon came. Probably coincidental, but I am trying to play it safe this year, and after peaking at 80 mpw, I can't see how I can possibly add fitness this close to the race anyway.
Mon- Rest after 24 mile run on Sunday
Tues- 4 miles Recovery 9:12
Wed- 6 miles EZ 8:48
Thurs- Rest
Fri- 4 Miles in pouring rain and strong winds 8:23
Sat- Rest
Sun- 9 miles @ 8:09 with MP running mixed in + 600m @5:40 90% humidity, not a fun run really.
posted Oct-08-2006 08:50 PM
Great job at Steamtown Andy! Sorry to say I don't know Southernman's name to check his result. Awesome race hubitron! Great job Todd!
Hartford is approaching rapidly. I'm thrilled with all my workouts the past week, feel strong and springy. M-Yoga T-off W-7 @ 8:40 pace, plus Yoga R-off F-5.1 @ 8:25 S-5.1 @ 8:23 Su-8.9 @ 8:41 26.1 total
Just found out on Friday that 3 of my team mates will also be at Hartford, albeit for the HM in prep for Philly. I'm certain they'll be done, showered and on their way home by the time I come through Bushnell Park at 20. It is good to know that there will be fellow Tuesday Night Turtles from RI out there nonetheless. Goals: 1) Finish 2) Happy with 4:15 3) Thrilled with anything less than 4:15.
Looking forward to reading the race reports as they come in. Recover / Taper / Train healthy, Ev
posted Oct-08-2006 08:53 PM
It's going to take me a while to put a full race report up. I have all day tomorrow to do it. I just got home an hour ago and will need a good bit of time to process the experience. Here's the executive version: I missed my BQ by 7 seconds. I'm happy with my race in spite of that. Details to come.
Southern Man
------------------ We're on a road to nowhere. Come on along.
posted Oct-08-2006 09:03 PM
I'm in the same boat as Southern Man-- no time to compose a full race report right now. Maybe later tonight when work slows down.
Quick summary:
Time: 2:47:07 Splits 1st- 1:26:57 2nd- 1:20:07
VERY happy with how things came together on race day. I had a great race and feel good about it. I exceeded my expectations. I am extremely beat up today, I left everything out there and I think my legs are telling me that and will continue to do so for 4-5 days.
I'll post the whole report in nauseating detail at some point soon. Thanks to everyone for participating in this thread, it really did keep me motivated at times through the summer, knowing I'd have to disclose if I was lazy that week or not.
Good luck to all those to come, and great job everyone else that had races this week-- Todd, Andy, Southernman, (I'm sure I've missed someone, I don't speedread well).
[This message has been edited by Johnny J (edited Oct-08-2006).]
We'll leave the light on for ya, and look forward to that tale from the road.
Johnny J.: Those are some hellacious splits. When you finally compose that race report, please use the most evocative language possible to tell us how it feels to pass the dozens/hundreds of languishing runners you must have passed in those last thirteen miles.
posted Oct-08-2006 10:09 PM
Wow, very impressive results from Johnny J, Andy, and Southern Man. Very well done. I can't wait to hear how those courses were, lots of downhills in both of them.
posted Oct-09-2006 05:45 AM
Okay, here's my report. Reader beware, in my typical fashion, it is LOOONG!
The quick and dirty. St. George is an awesome marathon. I honestly think I gained at least 2-3 minutes from the course (favorable weather, lots of downhill in the second half when you need it). I felt like I did the very best I could do so am happy with it. I set a new PR in the half for myself by 4 min. (the second half), and the final 10k of 37:32 beats any prior 10k time of mine in an official race (I did an unofficial time trial by myself two weeks ago in 37:11). Of course now I wonder given my 7 min neg. split if I could have eeked out 1-2 more minutes... ahhh, never satisfied. I'm going to take 1-2 weeks off from running now. Good luck to all the rest of you, I'm going to keep checking back-- it's been a fun thread.
posted Oct-09-2006 08:15 AM
Goof Morning Oct 14/15 marathoners--We're almost there!
Johnny J--Awesome job! What a great race report. Way to go Andy and Southernman in the full and TD Runner in the half!
Here's what I was up to last week:
Su 10/1 10 in 1hr 25 min followed by 6.2 in 47 min = 16.2 mi
Mo easy 4
Tu off
Wed 3 x 2mi @ ~mp (15:23; 15:41; 15:30) = 10 mi (weather was cr@ppy and that pretty much sums up how I felt!
Th easy 4
Fri off
Saturday easy 4 (decided against the 5k afterall)
total = 38.2
In my last week of taper I plan on running 28-30 with 22 of those miles by Wed (I did 12 yesterday). Other than this bit of running my main goal is to try to destress and get to bed on time every day this week. How nice would that be?!
One more week (this week) @ 65, then 45,39,30 then NYCM. Sat's run (8.22) was with a new pair of shoes I might use in the marathon (Adidas CC Rotterdam IV).
posted Oct-09-2006 09:16 AM
Great races everyone! I have really enjoyed the detailed race reports and am looking forward to the ones coming up! I hope you are all recovering well.
I am in my last week before Whistlestop. Looks like it is going to be COLD (29ish at the start)!!
Anyone have any wise advice for these last few days?
Magritte - no psoas issues here, but thanks for asking!
WI MTP - How did the Glacial Trail 50 go?
[This message has been edited by runninlaw (edited Oct-09-2006).]
posted Oct-07-2006 05:56 PM
