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re: Official Running Log/Marathon Training Thread
Posted on 4/6/24 at 1:39 pm to Aubie Spr96
Posted on 4/6/24 at 1:39 pm to Aubie Spr96
Congrats on your race!
:DenzelMyMan:
quote:
And yes, I’m on beer number 8 and 10:30AM.
:DenzelMyMan:
Posted on 4/6/24 at 5:06 pm to BaddestAndvari
quote:
P.S: I was 1:24 which in my opinion isn't too shabby considering I had already run 10 miles and 1,350ft of elevation before it even started
I warmed up with a couple of really slow miles. Saw some folks that ran it that way, but didn’t see you.
First race I truly crushed. Knew I had to come out quick and get fast for those first 6 miles. I paced with a 7:45 finisher all the way to Stone River. Every mile I kept telling him we were nailing it. He was able to run the hill and I had to walk it.
Only thing for sure on my scheduled now is Peavine. They’ll be a bunch of fun runs in there.
Posted on 4/6/24 at 9:03 pm to Aubie Spr96
PR’d 10k today. Chip time 45:40.3/7:22
Last PR was 48:49/7:51 on March 9.
Training is working. 2 more 10k’s to go in April.
Posted on 4/7/24 at 9:43 am to Aubie Spr96
quote:
I warmed up with a couple of really slow miles. Saw some folks that ran it that way, but didn’t see you.
I think Scott and I got up to the top with close to 40 minutes to spare. (We were the first 2 that made it up)
I ran through the CVS and then dropped back on the road and ran around a bit.
Unfortunately after the race I was also a little short so I had to run around that commercial property for about .6 miles at the end to get to my 20...
If I was going to race this course I think I would taper almost like it was a half marathon, that was a tough 15k
quote:
PR’d 10k today. Chip time 45:40.3/7:22
Woop woop!!
This post was edited on 4/7/24 at 10:16 am
Posted on 4/7/24 at 11:49 am to Pedro
quote:
Pedro
Ok so I'm 3 weeks out now, this week calls for a 10% cutback with a little more intensity (33% instead of the typical 20%)
I was thinking about doing my entire long run at Marathon Pace this week, does that mean I should take it easier on my mid-week runs so I can hit the long run strong? (Also after this week it would be a slight recovery at the beginning)
Or should I at least still do my interval workout tomorrow? Then cut back for 3 days on intensity?
I plan to do my long run on Friday
Posted on 4/7/24 at 12:48 pm to BaddestAndvari
quote:
Unfortunately after the race I was also a little short so I had to run around that commercial property for about .6 miles at the end to get to my 20...
They didn’t give any heads up on the start for the 10k (or hardly any spacing b/t half and 10k) so I didn’t start my watch until about 1/2 block or so in to the run. They had the entire finish line jammed with people from about 6 feet past it, so I was the a-hole who ran through saying “excuse me” to get 6.2 on the Apple/ Strava.
This post was edited on 4/7/24 at 12:56 pm
Posted on 4/7/24 at 2:32 pm to BaddestAndvari
How long are you going for your long? I’d lean more towards easier miles but getting an interval in tomorrow/Tuesday probably won’t hurt anything either. Just make sure you’re giving yourself plenty of recovery.
Posted on 4/7/24 at 3:56 pm to Pedro
quote:
How long are you going for your long?
15 - total week will be ~40
ETA: I think I'm going to just Easy Run on my 3 "mid-week" runs this week. This last week I did 4 runs, Hill Repeats > Progressive Run > Insanely Hilly 30k > and just added 1.5 Miles at Marathon Pace on my recovery run today... every single run I did this week had some kind of workout in it while also going through a chest cold. I think I just need to let my body rest for the start of this next week.
quote:
Aubie Spr96
So get this as a level up to your "you don't get" - I had run 39 miles this week, my Sunday recovery is usually 5, but today I made it 6 to round up to a pretty 45 miles on the week
This post was edited on 4/7/24 at 4:13 pm
Posted on 4/7/24 at 4:13 pm to BaddestAndvari
quote:
15 - total week will be ~40
With the disclaimer that I've never run a marathon: 15 miles at MP 3 weeks out seems like a little much. You'd expect someone to race a half a month out to test the goal pace, so 15 at goal MP might be overcooking it a little. I'll let Pedro or ks weigh in because I'm admittedly inexperienced with the longer stuff (giggity) but you don't want to mess up your training block right at the end
Posted on 4/7/24 at 4:22 pm to Ingeniero
quote:
15 miles at MP 3 weeks out seems like a little much.
Technically it will be 15 at MP 15 days out. Now that I write that out it seems like a bad idea.
My regular plan has a fairly regular 6m intervals (actually 4M on the workout portion) and 9 miles on the third day MP which will put me 17 days out and less milage. ks_nola had mentioned me going out and knocking out 15 @ MP to give me confidence a boost so I thought that might be good :shrug: - maybe it is a bit too soon to the race though
Posted on 4/7/24 at 9:15 pm to BaddestAndvari
You OCD people kill me. I run from the start to the finish. I don’t care what the miles are. My Statue distance is 9.34 on my Garmin.
Posted on 4/8/24 at 9:03 am to BaddestAndvari
yea 15 is probably a bit hefty this close at that pace. Id say if you were keeping it under 13 youd might be fine but even then id probably just do like the last 5 or so at goal pace. With that Id say your probably still good for an early week workout.
Feeling much better today. taking one last off day to make sure i nip this and getting back after it tomorrow.
Feeling much better today. taking one last off day to make sure i nip this and getting back after it tomorrow.
Posted on 4/8/24 at 10:40 am to Pedro
Can we talk maintenance?
My big race is over. The only thing I have going is a Tues, Thurs, and weekend run. All of these will be zone 2 efforts. There will be a charity race or two in there. I've heard that 3 hrs of zone 2 weekly is what is required to maintain fitness levels.
My big race is over. The only thing I have going is a Tues, Thurs, and weekend run. All of these will be zone 2 efforts. There will be a charity race or two in there. I've heard that 3 hrs of zone 2 weekly is what is required to maintain fitness levels.
Posted on 4/8/24 at 3:00 pm to Pedro
quote:
yea 15 is probably a bit hefty this close at that pace. Id say if you were keeping it under 13 youd might be fine but even then id probably just do like the last 5 or so at goal pace. With that Id say your probably still good for an early week workout
Ended up doing a slightly modified interval session since this is day 5 with no rest. (Having to rearrange my running schedule as I prepare for a Saturday Marathon) I'm skipping my 6 mile slow tomorrow and I think I'll be doing 8ish easy on Wednesday and adding the 8 miles marathon pace at the end of a... 13.1 mile long run Friday.
quote:
Feeling much better today. taking one last off day to make sure i nip this and getting back after it tomorrow.
Another thing I'm not listening to my own advice for... I had a horrible chest cold last week that literally made me vomit after a progressive run - yet now I'm on my 4th run in a row after that run. :facepalm:
This post was edited on 4/8/24 at 3:02 pm
Posted on 4/8/24 at 4:18 pm to Aubie Spr96
Auburn
I wouldn’t count on 15 miles a week at your zone 2 level to really keep your fitness level if planning this for multiple months. Or maybe it does by seems it would delay any progress you’ve made in past 6 months. Why wouldn’t you at minimum keep one day of tempo. Otherwise I think you might be disappointed when you try to work speed back in several months from now whenfall races start up.
Baddest
15 miles a Mp two weeks out may be heavy at this point. I don’t see anything wrong with 10 especially if you’re running 13 already. 1.5 warm 10 mp 1.5 cool
My general thought is people want to run a particular race distance and set PR but don’t train specific for that distance . Especially less experienced runners.
I wouldn’t count on 15 miles a week at your zone 2 level to really keep your fitness level if planning this for multiple months. Or maybe it does by seems it would delay any progress you’ve made in past 6 months. Why wouldn’t you at minimum keep one day of tempo. Otherwise I think you might be disappointed when you try to work speed back in several months from now whenfall races start up.
Baddest
15 miles a Mp two weeks out may be heavy at this point. I don’t see anything wrong with 10 especially if you’re running 13 already. 1.5 warm 10 mp 1.5 cool
My general thought is people want to run a particular race distance and set PR but don’t train specific for that distance . Especially less experienced runners.
Posted on 4/8/24 at 5:02 pm to ks_nola
quote:
My general thought is people want to run a particular race distance and set PR but don’t train specific for that distance . Especially less experienced runners
So a few things... I know I'm training for the correct distance, my normal week looks like this:
Tue: 6-8 miles Intervals (1m wu > 4-6 Miles of some kind of vo2 Max workout > 1m CD)
Wed: 8-12 miles zone 2
Thur: Depending on Long run for the week 6-7 Half Marathon workout (1m wu > 4-5m Tempo > 1m CD) or 8-9 miles all marathon pace
Saturday: 16-22 miles (with at least 1 mile marathon pace)
Sunday: 5-6 mile recover
Been averaging 45-51 miles a week for 2 months now and easily getting to the 20% workout threshold.
I honestly just get in my own head sometimes, like going out today and doing intervals on a 5th day instead of just letting me body rest
ETA: This is all the while of last marathon doing 30-40 miles a week and dropping marathon pace workouts and half marathon workouts down 30 seconds a min/mi and increasing my 1 mile, 5k, and 10k times down their respective amount using the vo.2 calculator
ETAA: even with all of that, I'm not even really training for a PR, because the Rock 'n Roll Nashville course is straight trash haha, I probably will, but I'm just going out to finish my third marathon and try to have fun
ETAA: as an example, I did this run after an interval workout on Tuesday and an easy run on Wednesday and both added up to 17 miles, then on Thursday I:
Reminder, my marathon PR is 8:36/min/mi
This post was edited on 4/8/24 at 8:10 pm
Posted on 4/8/24 at 5:31 pm to ks_nola
quote:
Why wouldn’t you at minimum keep one day of tempo
So on a separate note to the above, Pedro you l might have a good opinion as well:
After April 27 I'm done with "training" until late July and want to really try to get my vo2 Max higher... would it be a bad idea to move to more short interval stuff for awhile trying to get my vo2 Max up?
My training for the 100 miler starts in late July, but I feel like a better vo2 could greatly help me more than endurance distances over the next 3 months?
(Clarity: I'm thinking decreasing my 2nd day distance a good bit and doing 2 vo2 Max workouts a week instead of 1 + marathon / tempo stuff)
I would still do 10-15m long runs a week
This post was edited on 4/8/24 at 5:32 pm
Posted on 4/9/24 at 9:44 am to BaddestAndvari
quote:yea thats typically my mind set. When im in "off" periods I usually pick a bigger 5k or 4 mile or something to train for for a couple months. That way im backing off of mileage but still getting after intensity. After OKC on the 28th im taking two weeks and then going into training for a 4 miler here in town on July 4th aiming to go sub 21. Allows me to focus on more speedy work and perfect some lactic threshold and VO2 max stuff.
After April 27 I'm done with "training" until late July and want to really try to get my vo2 Max higher... would it be a bad idea to move to more short interval stuff for awhile trying to get my vo2 Max up?
My training for the 100 miler starts in late July, but I feel like a better vo2 could greatly help me more than endurance distances over the next 3 months?
(Clarity: I'm thinking decreasing my 2nd day distance a good bit and doing 2 vo2 Max workouts a week instead of 1 + marathon / tempo stuff)
I would still do 10-15m long runs a week
Posted on 4/9/24 at 9:51 am to Aubie Spr96
quote:it depends on what youre wanting to maintain fitness. If youre just wanting to stay at levels to be able to have easy transitions into goal race training than thats probably fine. Only downside is im not sure how much thats going to help you get faster if thats a goal. (it may not be for you and thats completely fine).
Can we talk maintenance?
My big race is over. The only thing I have going is a Tues, Thurs, and weekend run. All of these will be zone 2 efforts. There will be a charity race or two in there. I've heard that 3 hrs of zone 2 weekly is what is required to maintain fitness levels.
I think picking a race or something thats smaller distance and training for that has worked well for me. Keeps me motivated through the "off periods" while taking some distance off of my legs and being alittle more low key. For you if youre not wanting to get after a 5k give yourself a goal for the mile or 2 mile and train to hit that. I think its just a good way to give you something to work for to stay motivated more than anything. For me i still do 2 workouts a week but theyre a good bit shorter and I keep my mileage at maybe 60-70% of where I am during my "on" periods.
Posted on 4/9/24 at 1:23 pm to Pedro
Thanks (although not addressed to me).
I was thinking of backing off distance after April 27 (now that I am just getting some back LOL) and increasing intensity over the summer and just try to do one 5k per month from May-August, then start back with one 10k per month after that, and maybe do a half in December, with 10k's January-April, 2025 and maybe one more half in April, 2025. My regular HIIT will probably be conducive to this, anyway.
In the end, I'd like to get to 22:00 on the 5k and 44:00 on the 10k before the end of 2024 (lofty goals...).
I was thinking of backing off distance after April 27 (now that I am just getting some back LOL) and increasing intensity over the summer and just try to do one 5k per month from May-August, then start back with one 10k per month after that, and maybe do a half in December, with 10k's January-April, 2025 and maybe one more half in April, 2025. My regular HIIT will probably be conducive to this, anyway.
In the end, I'd like to get to 22:00 on the 5k and 44:00 on the 10k before the end of 2024 (lofty goals...).
This post was edited on 4/9/24 at 1:40 pm
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