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TigeRoots
New Orleans Saints Fan
Member since Oct 2008
5793 posts

re: Official Running Log/Marathon Training Thread
Mardi Gras Mambo 15K this Saturday in BR. Weather looks great, around 50 and clear for the start. Wind looks to be a non factor.

Shooting for 1:08-1:09 (7:25-7:30 pace)

Light week this week leading up, volume wise.

Mon - 3 easy
Tues - 30 min tempo
Wed - 3 x 800 @ 5K pace
Thurs - 2 easy
Fri - Rest (maybe 1-2 easy+strides, depending on how I feel)
Sat - Race

Regular strength/core work mixed in throughout the week as usual.

I typically prefer a rest day the day before a race, but I know many obviously like shakeouts. What’s everyone’s opinion?
This post was edited on 2/11 at 8:38 pm


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4454 posts
 Online 

re: Official Running Log/Marathon Training Thread
I’ve usually rested before races, but will probably change it up

Curious what my week before the half will look like


East Coast Band
Alabama Fan
Member since Nov 2010
35767 posts

re: Official Running Log/Marathon Training Thread
Ok, folks, I'm post marathon, with a half marathon in 6+ weeks.
I plan to lay off about a week and get serious about the half.


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4454 posts
 Online 

re: Official Running Log/Marathon Training Thread
Recap?


East Coast Band
Alabama Fan
Member since Nov 2010
35767 posts

re: Official Running Log/Marathon Training Thread
It's my second marathon. My first was terrible and I didn't handle it well. I did finish, but those last 6+ miles I thought I would die.

This time around, I have been logging the miles (1300 since last January year ago)
So I was much better prepared. I still was concerned before the race, but I finished under my goal of 4:30.
I know that's not blazing and it finished me in the 50% for my age bracket, but I'm happy that I was able to run the entire marathon without stopping once and I maintained fairly steady splits.


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4454 posts
 Online 

re: Official Running Log/Marathon Training Thread
Feb 11-17

Mon-Strength Train

Tue-2 mlie warm-up; 5 x 1 mile intervals @ 6:00 w/3:30 jog recovery between.

Wed- 6 mile comfortable @ 7:30. 6 x 100yd hill sprints

Thu- Strength Train

Fri- 6 miles @ 6:55 pace.

Sat- 8 miles @ 6:30; 6 x 100yd strides.

Sun- 14 miles @ 7:40-7:50 pace first 7 miles and then go down to 7:20 by end of run.


REG861
Vanderbilt Fan
Wellsville
Member since Oct 2011
32507 posts

re: Official Running Log/Marathon Training Thread
So i just wrapped up the Rock n Roll 10k in New Orleans this past weekend and finished in a good time considering I run once a week (top 60 finish overall) and had to work through ankle tendonitis in the fall. There's a half marathon in Austin this upcoming weekend and I have an itch to sign up last minute. My question is would it be ill advised to run a 10k and half in consecutive weekends? The former isn't some herculean achievement, but the bigger issue is I've never done a half before. I don't know what level of training it takes compared to a 10k. Last time I ran 10 miles + was last summer. Any thoughts on whether it's a good/bad idea? tia


Zero250
Member since Feb 2019
3 posts

re: Official Running Log/Marathon Training Thread
Sounds like a great idea to me. (I have run 7 mi, 12 mi, and 15.6 mi the last 3 Sundays)

Maybe others who respond to you can also advise me as I am looking to run a drastic increase in a short amount of time.

I have a 50k I want to run on 3/2.

I ran 25k yesterday. 55 miles so far in February, 43 miles in January.

Essentially zero miles in 2018.

My plan is to run 5-6x weekly this week and next with long runs of 20 miles on 2/17 and 16 miles on 2/23 and 2/24. 4-8 mile runs in between.

The 50k has an 11 hour cutoff. I am shooting for 7-8 hours. The 25k yesterday was 4 hours.

Time is not important, this is a personal challenge to change my lifestyle. I "ran"a 26 mile off the couch several years ago, in 7.5 hours lol, so I am pretty confident I can find the will to complete the 50k barring injury.

I am just wondering what is the best prep on short time. Is 20 miles and 16/16 necessary or would it be better to just shoot for 40-50 mpw with 10-15 mile long runs?

The 50k is at 5200 ft with 3500 ft elevation gain . (Not 100% sure about those numbers).

I am training at 3500 ft, with options for long runs at 7000-8000 ft and 2000 ft elevation gain.

Any recommendations for distance and elevation targets?

TIA



BurtReynoldsMustache
Arkansas Fan
Member since Sep 2010
3075 posts

re: Official Running Log/Marathon Training Thread
@ REG You’ll be fine. Stop when you need to stop and make good use of every station you can. If you were to racing to be competitive, it would be a bad idea.

@ Zero Best thing at this point is to get your head straight and your race plan together. There is almost nothing you can do physiologically that can prepare you for 50k 2.5 weeks out. Run the flats, coast the downs, and walk the hills.

50 miles a week prior to your race would be detrimental to your cause this close and wear you out. Have a good time and enjoy nature.

By the way, I’m assuming this is a trail race? Is so, add two minutes per mile to your road pace. It’s a completely different exercise.

ETA @ TR don’t do back to back speed workouts on race week man!

Try one mile cruise intervals today @ race pace and do a recovery tomorrow. You’re crazy man. I like you, but you’re crazy.
This post was edited on 2/12 at 7:20 am


Salmon
USA Fan
On the trails
Member since Feb 2008
64706 posts

re: Official Running Log/Marathon Training Thread
looks like I'll be getting the rare perfect weather for my 10 mile trail race this weekend with dry trails and temps in the 40s



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TigeRoots
New Orleans Saints Fan
Member since Oct 2008
5793 posts

re: Official Running Log/Marathon Training Thread
quote:

ETA @ TR don’t do back to back speed workouts on race week man! Try one mile cruise intervals today @ race pace and do a recovery tomorrow. You’re crazy man. I like you, but you’re crazy.


I was kinda skeptical of that also, but was following a Higdon plan the last few weeks (and this week), so figured it may be OK being that they were shorter duration/distance.

I like your idea better, thanks alot man. It’s not like I’d build any significant speed the week of anyway, right? Only risk taxing my body/risking injury. I need to get comfortable running at race pace above all, so cruise intervals should work perfect.

Like I mentioned, I have no clue what I’m doing... but loving every minute of it!
This post was edited on 2/12 at 8:06 am


GeauxPack81
California Fan
Member since Dec 2009
9090 posts

re: Official Running Log/Marathon Training Thread
I'm running the Mardi Gras Mambo 10k on Saturday. My goal is 45 min (7:15-ish pace), so that I can qualify for the C group for the Crescent City Classic in April. Ultimate goal is top 500 for the CCC, which has typically hovered around 7min/mile or 43:30.

Last 10k I ran at 46:03, and I have been running alot more leading up to this one. Ran 4 miles yesterday, resting today, but thinking 8x400 tomorrow. Maybe a little something Thursday. then I will probably just rest again on Friday.


TigeRoots
New Orleans Saints Fan
Member since Oct 2008
5793 posts

re: Official Running Log/Marathon Training Thread
I hear ya, same here on the CCC. I ran the Tiger 10K hoping to get into the C corral, but finished in 45:50. Not sure they will let me in on that, doubt it.

Thought about just doing the Mambo 10K to break 45:00, pretty positive I could do it now, but hard to pass up the 15K distance.


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4454 posts
 Online 

re: Official Running Log/Marathon Training Thread
Well today was probably the hardest workout I can recall having, I really questioned why I was out there

2 mile WU
5x1 mile with 3:30 jog between @5:58, 5:50, 6:07, 5:52, 6:09


TigeRoots
New Orleans Saints Fan
Member since Oct 2008
5793 posts

re: Official Running Log/Marathon Training Thread
Saw that. Killer and nice job!


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Cdawg
Houston Astros Fan
TigerFred's Living Room
Member since Sep 2003
50799 posts

re: Official Running Log/Marathon Training Thread
quote:

I have an upper body day, a lower body day, a full body/body weight day

I'm just relaying what I typically do. Mix in cardio with weights. Have full body everyday but your focus changes up. Work upper then go into lower immediately after so your heart rate stays up and repeat. For instance, I'll start with Squats w/ weights --> backrows in pushup position ---> leg extensions ---> chest press then throw in a round of burpees to keep the heartrate elevated then repeat.

Next day Lateral pull downs --->lunges w/weights --->back flys----> shoulder press ----> box jumps.

You get the idea but always throw in burpees, jumping, rowing, treadmill run something to keep the heartrate. going even with weight days. This will help that cardio at this point more than track/speed work. Speedwork with no base is probably putting you more at risk for an injury.

Like Burt and hogbody mentioned. at this point get quality runs in and drop the pounds.

Just my opinion though.


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Cdawg
Houston Astros Fan
TigerFred's Living Room
Member since Sep 2003
50799 posts

re: Official Running Log/Marathon Training Thread
quote:

I know that's not blazing and it finished me in the 50% for my age bracket, but I'm happy that I was able to run the entire marathon without stopping once and I maintained fairly steady splits.

You ran a marathon and hit your goal. That's the only thing that matters to anybody that's run one.


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Cdawg
Houston Astros Fan
TigerFred's Living Room
Member since Sep 2003
50799 posts

re: Official Running Log/Marathon Training Thread
quote:

My question is would it be ill advised to run a 10k and half in consecutive weekends?

Not really. The best thing is you can go out there without any expectations, slow down a bit and just enjoy the race.


Cdawg
Houston Astros Fan
TigerFred's Living Room
Member since Sep 2003
50799 posts

re: Official Running Log/Marathon Training Thread
quote:

5x1 mile with 3:30 jog between @5:58, 5:50, 6:07, 5:52, 6:09

I just threw up for you at the thought in case you didn't out on the track.


easy 6 miler for me this morning.
This post was edited on 2/12 at 12:09 pm


REG861
Vanderbilt Fan
Wellsville
Member since Oct 2011
32507 posts

re: Official Running Log/Marathon Training Thread
quote:

Not really. The best thing is you can go out there without any expectations, slow down a bit and just enjoy the race.



thanks Signed up for it this morning. I won't be running for time or anything, just a light pace like you say.


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