| Author |
Topic: Fall Marathon Trainers Thread - Week of June 25 |
runninlaw
Cool Runner |
 posted Jul-01-2007 11:49 AM
  
Here we go again, the end of another week. I hope training is going well!!All changes or additions in caps or bold please so they can be seen.
______________________________________________ Grandmas - 6/16
RunForFun - 2:47 2:50:00 Foot Traffic Flat - 7/4
bhearn - 3:12 San Francisco - 7/29
Dr. Wu - 3:35 Lehigh River Relay - 9/9
loopy - 2:59:59 Adirondack - 9/16
Dr. Wu - 3:35 Omaha - 9/23
Travis Hubbard - 2:45-2:50 Akron 9/29
mrinertia - 3:59:59 Toronto Waterfront - 9/30
DanMoriarity - 2:59:59 Chicago - 10/07
AndyHass - 2:25
jakey - 3:15
JSM - 2:22
jtv - 3:15
sack77 - 3:59:59
tramirez - 2:59:59 Lakefront - 10/7
RunForFun - 2:44 Mohawk Hudson Marathon - 10/7
Dr. Wu - 3:24:59 Portland (OR) - 10/7
Zoomharp 3:59
bhearn - 3:10 Sacramento - 10/7
GoDawgGo - 2:59:59 Steamtown - 10/7
runawayjesse - 3:25
willamona - 3:45 Twin Cities - 10/7
joplus - no goal stated
runninlaw - 3:20-3:25
doctster - 3:15:59
Fast Like the Wind - training run
stepstep - 3:00 Baystate - 10/14
joev9 - 3:14:59 Long Beach, CA - 10/14
DAVIDR262 -3:20. Newport - 10/20
wheaton - 3:10? Columbus - 10/21
thereshegoes - 3:09:59
Mailbox Head - 3:09:59 Eurasia - 10/28
oguzkesimli - 3:05 Cape Cod 10/28
maratacious - 2:50 Grand Rapids - 10/28
corland14 - 3:40-3:45 Marine Corps - 10/28
Fast Like the Wind - 3:30
Shera2316 - 3:59:59 Dublin - 10/29
deco - 3:00
uli f - 2:36 Elyria - 11/4
cowardlylion - 3:15:59 Manchester marathon - 11/4
roadrunner262 - 2:30 - 2:40 New York - 11/4
Warrior1971 - 2:27:59
teek - no goal stated Richmond - 11/10
HOSS1961 - no goal stated
goldpoint - no goal stated Philly - 11/18
dzillas - 3:15 St. Jude - 12/01
Hannibal Granite - 2:48 California International 12/2
afletche - no goal yet Huntsville - 12/8
tuscaloosarunner - TBD
[This message has been edited by runninlaw (edited Jul-02-2007).]
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tuscaloosarunner
Cool Runner |
posted Jul-01-2007 12:06 PM
Howdy everyone. Hope your weeks have treated you well. Here's the stats: M:am: 9M on roads EZ; pm: core/weights + light swim
T: am: 8x:30@3K-1500P/2:30 off, 11M; pm: 4M Jog
W: 12.35M in the Hills
R: 4M Jog+core/weights
F: am: 10x1000m@MP (btw 4:08-4:11), 200m R w/ decreasing duration; pm: 4M Jog
SA: 7.35M EZ+8x70m slight downhill striders
SU: 12M EZ in the forest Total 75.7M Feels good to begin to get some solid volume in. Will hang around this volume for a couple more weeks before step back. Otherwise, continue with the general aerobic runs, EZ fartlek, and tempo ints.
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runninlaw
Cool Runner |
posted Jul-01-2007 01:01 PM
Woo Hoo! Awesome week for me. A mileage PR by 7 miles and I am feeling really good. I have finally caught up to the Pfitz schedule and I am feeling confident that I can hang on. I thought by the end of the week I'd be tired and a bit overtrained, but my 18 miler felt easy this morning and my HR was nice and low the entire time. I'll take it!! I started working in core work again too and my pain in the butt is history!  M - rest T - 5.37 am easy (9:09); track workout and hill sprints in the pm (untimed - we went on effort) W - 13.24 (8:55) - hills, hills and more hills - followed this one with an ice bath. R - 5.17 recovery (9:57) F - 11.01 (9:08) - started out really slow - almost recovery pace then gradually picked it up each mile a the end. Did last mile at MP. Sa - 5.57 recovery (9:36) - I shamelessly went back out and added .3 so I could get to 200 miles for the month of June. Su - 18.22 (9:07) Total = 62 and change
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RunForFun
Cool Runner |
posted Jul-01-2007 01:07 PM
2nd post marathon recovery week - Kindof just doing what ever I feel like when each day arrivesM - 8 easy
T - 4 Easy
W - 22 Easy (Started at noon - It was low 80s - runnable)
TH -8 am - 4 PM
FR - 12 with 4x1mile on TM between 10.3-11.1 MPH - Just fooling around. / 5 PM easy
SA - 12easy / 5easy
SU - 6 easy / 4 easy 72 1st run of day 18 second run = 90 total I'm feeling pretty good and ready to start the my fall LFM training program - But I won't officially start until 7/9 - giving me 11 weeks to train and 2 to taper. The 4x1 I would start at 11.3 and after .25 mile progressively ramp up the speed each .1 to .25mile. It was only the last one that I went to 11.1 Good running to all -
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zoomharp
Cool Runner |
posted Jul-01-2007 01:22 PM
This was my 3rd and final week of official marathon recovery. It has been my first experience with really, consciously holding back for a full 3 weeks and I liked the results: no guilt about taking it easy, and it has left me enthusiastic for the new training period. Mon -- 6.7
Tue -- 9.2 + 20 min. wts**
Weds -- off
Thur -- 8.7 + 20 min. wts.
Fri -- 5.3 + 20 min. wts.
Sat -- off (unless 6 hours of heavy yardword counts as XT, lol)
Sun -- 12.3 total 42.2 **I really dislike weight lifting, but I do find it beneficial, so I slip in 15-20 minutes after running when I can.
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runawayjesse
Cool Runner |
posted Jul-01-2007 01:28 PM
Hello everyone. I'm starting to like this thread. I think of everyone else when I'm out enduring the pain(or bordom) of long runs.My recovery week- Monday-7 miles planned easy fartlek turned jog(no sleep).
Tuesday- Off
Wed-8 miles aerobic(legs coming around)
Thursday-Weights and core
Friday-5 miles jogging
Saturday-12 miles aerobic(wanted 13 but cut short due to lack of time)+PM core workout
Sunday- 10k race in 46:36(crazy hard uphill course) 38 miles
Nothing special about this week. Beginning of week feeling just wiped. I planned a recovery week and my job had other plans-a 70 hour week of labor... so I'm still asking myself exactly how much recovery went on. Today's(Sunday) race plan was to get in a nice controlled tempo. It was a race up a mountain(mountain challenge it was called)-first 4 miles climbing 1149 ft. than a 2 mile drop of 1125 ft. Splits were stupid- 8:40 m/m's going up and 5:50's coming down. Think the time looks slow? It was good enough for 8'th place and 2'nd in age group. What a blast!! I'm going to use this course for my "strength builder" runs in the coming weeks. Happy training all!!! [This message has been edited by runawayjesse (edited Jul-01-2007).]
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runawayjesse
Cool Runner |
posted Jul-01-2007 01:37 PM
quote:
Originally posted by zoomharp:
**I really dislike weight lifting, but I do find it beneficial, so I slip in 15-20 minutes after running when I can.
Yeah I consider it a necessary evil. Without it I get injured everytime. Sometimes I have to drag myself into the gym. It's so funny weight lifters are always saying the same thing about running. How can you not like running(HAHA)?
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Hannibal Granite
Member |
posted Jul-01-2007 03:58 PM
64 Total Miles - will post details in Comp. Wire
Ran 10k race on Saturday in 36:43 - not particularly happy about the time, but it is an accurate representation of where I am right now (unfortunately)------------------
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tuscaloosarunner
Cool Runner |
posted Jul-01-2007 04:17 PM
quote:
Originally posted by Hannibal Granite:
64 Total Miles - will post details in Comp. Wire
Ran 10k race on Saturday in 36:43 - not particularly happy about the time, but it is an accurate representation of where I am right now (unfortunately)
Hannibal, I see you're listed for Memphis. Have you run it before? I'm considering changing my mary to there cause I have some obligations that may creep up at Huntsviile. I know it's a zoo, but there might be some people to key off to run in the hi 2:40s, mid 2:50s...
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joplus
Cool Runner |
posted Jul-01-2007 05:14 PM
Unintentional cutback this week - some travel, some other stuff.M: AM 7mi (9:20), PM: 5mi (9:07)
T: AM 6.1mi incl 8x.25mi on the road, avg 87s PM 3.4mi (10:09) at xc practice w/the girls, v slow
W: 11mi (9:14) a bit too long for a recovery-pace run, but the only way I could fit the miles in
R: AM 9mi (8:30), PM 4mi (9:14)
F: AM 5mi (8:55), PM 6mi (8:24) hotel treadmill
Sa: 4.5mi (8:53) hotel treadmill
Su: 10mi (8:06), supposed to be a 16-miler, faded due to heat, fatigue, soreness. Will try it again later this week. total: 71 miles
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zoomharp
Cool Runner |
posted Jul-01-2007 05:45 PM
quote:
Originally posted by runawayjesse:
... ... I'm starting to like this thread. I think of everyone else when I'm out enduring the pain(or bordom) of long runs. ... ...
Me too. It is surprising me that I think of it as often as I do. And I love reading other people's training logs. OMG, is this a sign of obsession??? 
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Hannibal Granite
Member |
posted Jul-01-2007 06:49 PM
quote:
Originally posted by tuscaloosarunner:
Hannibal,I see you're listed for Memphis. Have you run it before? I'm considering changing my mary to there cause I have some obligations that may creep up at Huntsviile. I know it's a zoo, but there might be some people to key off to run in the hi 2:40s, mid 2:50s...
I have not done Memphis before, I picked that one mainly b/c of time and geography. It will be after the XC season (I coach a small college team) and since I live in KY it is relatively close. From the things I read on marathonguide.com about it it seems like a relatively fast course and well organized, plus I tend to do better in cold weather and even in the south December is likely to be cold. ------------------
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afletche
Cool Runner |
posted Jul-01-2007 06:50 PM
Another week of deep water running in the pool (achilles tendonitis). This is not much fun, but hopefully it'll keep enough of my fitness over the next 6 weeks of no running so that I can get back on track for CIM on 12/2
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stepstep
Member |
posted Jul-01-2007 07:03 PM
Well here we go:M - rest
T - 5 fairly easy
W - 7 aerobic
R - rest
F - 8 aerobic w/8x100m striders
Sa - 12 easy
Su - 5 recovery Total: 37 miles Friday's run was at midday on a hot and humid day and left me a little beat, but all of the other runs were a breeze. This was week 4 of Pfitz's post-marathon recovery plan, and while his marathon training schedules are fairly challenging, mileage-wise this almost feels TOO easy. I feel like I could've easily done another 10-15 miles this week without taxing myself too much. Oh well. Another week or two of ramping up, and then I'll start my training in earnest.
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willamona
Cool Runner |
posted Jul-01-2007 09:05 PM
87 and and change for my week. I have a couple more week of base and then I get to modify a Pfitz plan. Meh, I am ready for it. ------------------
***********
My myspace
No Complaining
Low Heart Rate Training FAQ Because many have asked...
You have poopie pants.
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corland14
Cool Runner |
posted Jul-02-2007 12:51 AM
This is the first time in the last 3 weeks I've posted. I'm still lurking and keeping all of you in mind. It looks like it's all going pretty well. Keep up the good work, and be patient afletche  2 weeks ago I ran ~40 aerobic miles.
Last week was a big cut back that included a 5k. I know races are a no no during base phase, but I couldn't resist. I ran 21:12 which was ok I guess. I worked the nightshift before the race then went straight to the start line. I beat the other 6 guys in my AG. It wasn't a PR, but not too far off. This week was 43.3 aerobic miles. It included a 13.3 mile long(ish) run today that went better then planned. I also finished reading Advanced Marathoning by Pfitz. I realize that most of you probably have already read it, but for those who have not I'd certainly recommend it. I plan to reread a good portion of it this week. Good luck all
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loopy
Cool Runner |
posted Jul-02-2007 08:04 AM
Hi all, here was my week:M: OFF
T: 50 mins trails
W: OFF
T: 1 hr trails
F: 50 mins trails
S: 15 mi - 1-9 @ 8:00, 10-14 @ 6:50, 15 @ 10:00
S: 15 mi @ 8:00 I was pretty sore from last week's trail race, so took it easy for most of the week, but got some good runs in over the weekend. The MP miles towards the end of Saturday's run were harder than I expected -- but I have been doing mostly slow stuff lately...
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thereshegoes
Cool Runner |
posted Jul-02-2007 08:18 AM
Nice Runninlaw! I'm glad you had a good week.Joplus--you crack me up with your 71 mile cut-back! My week was all right. Not spectacular, not crappy, just ok. Sunday ran the 5k I told you about last week. Ran a total of 11. Monday--off Tuesday--14 (8:04) in 90 degrees hot muggy nasty buggy weather. It felt much tougher than the pace indicates. Wednesday--7 (8:36) Still disgusting out! Thursday--AM 3.5 easy. PM 4 x 2 tempo. Goal pace is 7:03. Actual: 7:10, 6:57; 6:56, 7:05; 7:04, 7:00; 6:57, 7:00
This was much harder than it has been or should have been. The weather was overcast, 72, and not humid. I was just worn out from the long run, I think. Friday--7 hilly miles (8:42) BEAUTIFUL morning for a run!! Saturday--AM 2 miles including 5 x 200 @5k. Then 5 x 1000 with 1:00 rest. Goal pace was 4:01. actual: 3:52, 3:57, 4:01, 3:58, 4:00. The 5 x 200. Goal = 43. Actual: 42, 43, 44, 43, 43. The rep pace isn't super hard in and of itself, but the workout is hard because the rest is very short. PM 3 miles easy. Total: 64 miles.
Good weeks all!
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joev9
Cool Runner |
posted Jul-02-2007 08:30 AM
Recovery week while on vacation on NH. All miles but Sunday on dirt roads.M - Rest
T - 6 miles
W - 6 miles
Th - Rest
F - 6 miles
S - 6 miles
Su - 8 miles Total - 32 miles Feeling very refreshed and ready to push mileage up into the 50s...
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AndyHass
Cool Runner |
posted Jul-02-2007 08:36 AM
M-10 miles easy 6:43 avg; last mile 5:13
T-off
W-10 miles easy 6:53 avg
R-AM, 10.25 miles easy 6:56 avg. PM, 4 miles easy 6:45 avg.
F-10.5 miles easy 6:40 avg.
Sa-AM, 8 miles, 2 mile warmup 6:50 avg then 5 mile steady state 5:52 avg then cooldown mile
Su- 8.25 miles. Easy 6:45 avg then last mile 5:11
Total for week: 61 miles
---Another small mileage increase, still very low for me. I'm holding off on really challenging workouts until I get back to a reasonable training weight.
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GoDawgGo
Cool Runner |
posted Jul-02-2007 10:03 AM
Still battling nicks and dings. Starting to get frustrated. Seeing an ART practitioner. Still too early to tell if the therapy is working or not. Had a gait analysis done and I supinate heavily on my right foot which may be the root cause of my problems. At my present rate, I am not sure if a marathon is in order. My right foot and hip were bothersome on yesterday's Long Run. Going to take it EZ this week and see if additional rest brings some relief. Decided not to race on Wednesday. Mon - 0:35 min
Tue - 0:30 AM // 1:00 PM Progression Run Dropped down to 7:10; 6:58; 6:44 and 6:22 for the last 15 minutes.
Wed - 0:35
Thr - 0:35
Fri - 0:30 AM // 1:00 PM Finished run at a strong tempo pace.
Sat - 0:30
Sun - 2:00 Long Run. Heart rate @ 130 (7:45 pace).
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bhearn
Cool Runner |
posted Jul-02-2007 10:35 AM
Week 4 of Pfitz 55 for Portland.M - rest
Tu - 8 w/ strides
W - 5 recovery
Th - rest
F - 10
Sa - 4 recovery
Su - 7 easy w/ 2 @ 7:20, instead of a long run (see below) Total: 34 I decided at the last minute to run the Foot Traffic Flat marathon in Portland on the 4th of July (Wednesday). Yeah, kind of nuts. But I did two marathons in April, did a 21.5 long run two weeks ago, and a week ago I ran a 1:31:13 half, feeling like I left a little on the course. Theoretically that would put me at about a 3:12 marathon, which would (just) be a PR. And, this marathon is FLAT. So, I'm doing a mini-taper, axing yesterday's long run. I still haven't completely decided whether to go for that 3:12, or just treat the marathon as a long training run, and run 3:30ish. I am a bit worried about the heat. ~62 at start, ~75 at finish, according to the latest forecast. Really, that's too hot for me to perform well. Bob
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Fast Like the Wind
Cool Runner |
posted Jul-02-2007 10:46 AM
Another easy week for me. I'm still recovering from 2 marathons this spring, although the aches and pains seem to be disappearing ... just in time to start again in a couple of weeks when the serious training starts.M - rest
T - 5mi easy
W - 5mi easy
H - rest
F - 5mi easy
Sa - 10mi
Sun - 5mi reasy
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jtv
Cool Runner |
posted Jul-02-2007 11:48 AM
Good luck on the 4th BobGood running all. Here is my week M - Rest
T - 8 w/ strides
W - 6 easy
T - 10 @8:09
F - 6 easy
S - Rest
S - 9 including a 19:47 5K - my fastest in 7 years! 39 total I decided to do the 5K instead of my Sun long run when I saw the perfect weather - mid 60's and low humidity. I wanted to get a sub 20 out of the way before I got to far into marathon training. Have a good week everyone. ------------------
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Docster
Cool Runner |
posted Jul-02-2007 11:58 AM
Looks like a good week, folks. I had my highest mileage week ever, and I'm a bit in shock at how well my legs feel right now, even after an easy 6 this morning. I guess I won't complain...Mon: 6.25@ 8:50
Tues: 4@11:37 with DW, and 6.22@9:05
Wed: 12@9:15 (hot out...HR battle the last few miles)
Thurs: 8:12@9:11
Friday: 9.3 -- 3x1600 repeats. 400 meter cooldown 6:40, 6:35, 6:24
Sat: 7.13@9:21 - Probably the hottest run of the year overall.
Sunday: 21 -- 7@ 11:15 with DW, 8@9:05, and 5@7:29 (marathon pace). 1M cooldown ~74 for the week. 244 miles for July. So far so good!
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