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hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4577 posts

re: Official Running Log/Marathon Training Thread
I’ll join in. I’m already signed up for a full marathon on 11/11 in Las Vegas. I’ve run 9 halfs but this will be my first full. My training looks like:

Monday: push workout
Tuesday: short run/tempo
Wednesday: medium run
Thursday: pull workout
Friday: short run
Saturday: rest or active rest
Sunday: long day


tigers win2
LSU Fan
Baton Rouge
Member since Oct 2009
3259 posts
 Online 

re: Official Running Log/Marathon Training Thread
Great idea. The training is the part I hate the most. I’m so tired of running up and down the gravel part of the levee. I run off-road/ trail races so my trainnng is mostly the gravel portion of th levee or Clark creek in Mississippi. I’ll run streets if it’s been raining and wet.

My race is late August so My training will be over in a few weeks, but this these would be good to follow.


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StringedInstruments
Auburn Fan
Member since Oct 2013
10125 posts

re: Official Running Log/Marathon Training Thread
quote:

My training looks like:


I'm running the Hal Higdon Novice 2 but will need to start a little later into the program. Depending on how well my newborn sleeps through the night over the next few weeks, I might supplement some extra runs in the plan. Max mileage is a 36 mile week a little over halfway through. I was doing around 30 miles a week for a half marathon, so I'll want more total mileage before attempting the big race.


Salmon
USA Fan
On the trails
Member since Feb 2008
65679 posts
 Online 

re: Official Running Log/Marathon Training Thread
What is your goal?


McLemore
Member since Dec 2003
21165 posts

re: Official Running Log/Marathon Training Thread
Procrastination ramblings:

I think I'm just going to go sort of helter skelter to train for this Aug 4 mountain 15k and then start the marathon plan.

After that, I'll need to rework my HR zones, threshold, VO max, and as I mentioned figure out the best way to do this with my keto-ish diet.

Half marathon distance is fine with just my homemade electrolyte drink and some form of MCT or exogenous ketones (although I can do it with just electrolytes--but very slow).

A full is going to require fuel. Maybe carb cycling, super starch etc. I'm Researching crazy Ben Greenfield stuff. He's such a quack on some stuff that it's hard to filter.

The 15k training should give me a good base for the marathon. The most gain I've run in a race is 1700, rolling over a half marathon. But those were in Aspen with zero time to adjust from near-sea level, so my goal was to just survive.

I really don't know how to train for 2200ft gain over 4.65 miles (and then same loss for second 4.65), other than just finding some elevation-change in Atlanta to run. Fortunately, max elevation for that race is under 8k, so altitude is not much of an issue.

Humidity is sapping me.
I'm normally in MT all summer, but had/have to be in South most of June through July. I got some nice elevation-gain runs in out there in June but have been mostly in pretty flat areas since.

Anyway, I'm back in hilly Atlanta now. I think I'll do some Stone Mtn, Kennesaw Mtn, and maybe Blood Mtn. I may make myself do some treadmill incline but I hate that and it is hard on knees etc.

If it isn't storming, I'm going to do a long burner before sunset this evening--83 w 71 dew point. Shouldn't be too miserable. I'll post results.


StringedInstruments
Auburn Fan
Member since Oct 2013
10125 posts

re: Official Running Log/Marathon Training Thread
quote:

What is your goal?


Just to finish. Would be fine with a 10:00/mile pace. November 10th is the tentative marathon in Nashville.


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KG6
LSU Fan
Member since Aug 2009
10906 posts

re: Official Running Log/Marathon Training Thread
quote:

After that, I'll need to rework my HR zones, threshold, VO max, and as I mentioned figure out the best way to do this with my keto-ish diet.


I'm kind of playing with this. I've never been an anti-carb person. Actually argue against low carb people when they say there is no use for carbs. But my activity level has severely dropped and I obviously started putting on lbs. Figured I'd hit the gym while it's hot and I'm too lazy to do the endurance stuff. Been very low carb just to straighten up my horrific eating habits which are only acceptable when training 12+ hours a week.

But yesterday I did a 30 minute run on an off day from the gym. Just eating very low carb for 4 days and it was a miserable feeling . A lot had to do with the heat, but I really felt out of it.

I'd like to get down to 160 again (upper 170's now) to do a Marathon and half iron in the spring, so some training will probably overlap with me still being on this diet. Hoping I'm still in the phase of getting used to the new diet. Not strict Keto or anything, but eating as few carbs as possible to help reduce calories. I've heard of the "Keto Flu" and don't think I have that since it's only during activity, but at the end of the run, it felt like that.


Salmon
USA Fan
On the trails
Member since Feb 2008
65679 posts
 Online 

re: Official Running Log/Marathon Training Thread
Research Zach Bitter. He is an ultra runner that runs on keto.


McLemore
Member since Dec 2003
21165 posts

re: Official Running Log/Marathon Training Thread
quote:

I've heard of the "Keto Flu" and don't think I have that since it's only during activity, but at the end of the run, it felt like that.


yeah, i shed electrolytes insanely, and without replenishing i hit the wall badly. i regularly run 10-15 miles on 16 to 24 hour fasts and firmly in nutritional ketosis. but without electrolyte supplementing, I'm toast.

i've been running with a nerdy hydration belt --it's the camelback with four 8oz bottles. i usually do two with high electrolytes (just salt and potassium citrate + real lemon and stevia or similar). I'll also do all four electrolytes and carry a 32oz frozen water bladder that i can refill or just fold up along the way. no keto flu type issues when i do these things. and the ice keeps me cooler in miserable months.


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McLemore
Member since Dec 2003
21165 posts

re: Official Running Log/Marathon Training Thread
quote:

Research Zach Bitter. He is an ultra runner that runs on keto.


yeah, i watched his Rogan podcast. freak of nature!

i find that i can stay in ketosis or at least return quickly to it even with substantial carbs. so i certainly am not against fueling with carbs for a race or even training. i just want to figure out the best way to do it, for myself. i do keto for the beta-hydroxybuterate's mitochondrial effects, and it's the best way for me to avoid the insulin rollercoaster. but with intense/extensive training, it's very easy to get those effects even with carbs.



3nOut
Texas A&M Fan
Central Texas, TX
Member since Jan 2013
15431 posts

re: Official Running Log/Marathon Training Thread
7.5 miles in heat this afternoon. Kept it around 7:45-8:20 pace.

First long road run in a few months. I’ve had some good trail ventures or hill repeats that long but nothing where I was trying to keep it under 9:00 pace.

Felt bad, man.

This post was edited on 7/17 at 9:36 pm


Salmon
USA Fan
On the trails
Member since Feb 2008
65679 posts
 Online 

re: Official Running Log/Marathon Training Thread
I’m really itching to get out. But I promised myself I would take off this week to fully recover.

I’m sure I’ll get over it real quick once I get a few miles in this heat though


3nOut
Texas A&M Fan
Central Texas, TX
Member since Jan 2013
15431 posts

re: Official Running Log/Marathon Training Thread
I go out after 7:45 and it’s mostly ok. I think it was about 95 but the heat index really drops in central Texas about 45 minutes before sunset and it’s tolerable.

You’re west coast right?

9-7 is the danger zone for me.
This post was edited on 7/17 at 10:13 pm


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4577 posts

re: Official Running Log/Marathon Training Thread
Got in my quick 3 today. About 7:50 pace.


StringedInstruments
Auburn Fan
Member since Oct 2013
10125 posts

re: Official Running Log/Marathon Training Thread
You speedsters better let me catch up.

4.8 miles this morning. 10:10 pace. Lots of hills though, so I was proud that I was running them hard. Walked down hill a few times.


Salmon
USA Fan
On the trails
Member since Feb 2008
65679 posts
 Online 

re: Official Running Log/Marathon Training Thread
quote:

You speedsters better let me catch up.


Do you do any sprint workouts? If not, you need to be doing 1 weekly.

Will drastically help your speed.


KG6
LSU Fan
Member since Aug 2009
10906 posts

re: Official Running Log/Marathon Training Thread
Speedwork helps, there's no doubt. But I don't know if I'd say "drastically". I personally am just slow. Even at peak Ironman fitness, 8:00 miles for a 5k was me running hard. I'll admit I never did "sprints" and my focus was on longer distances, but did a lot of 1/4 mile repeats along with 5, 8, 10, 12 minute intervals at high tempo pace. No doubt it helped my overall times. I easily broke 2 hours for a half marathon beating my previous best by like 15 minutes. But it was still like a 8:58 pace. Some of that performance can definitely be attributed to speedwork, but a lot was just a huge increase in fitness. Speedwork won't turn a 10:00 easy pace person into a 7:30 easy pace person overnight. It takes years of base miles.

Genetically speaking, some people can do it out of the gate and some can't. I have pretty decent endurance ability. I can keep adding miles. I have a tough time getting faster though. My average HR is in 160's on an easy run and up around 190-200 on a hard run. Wheras you have good runners redlining at 150.


StringedInstruments
Auburn Fan
Member since Oct 2013
10125 posts

re: Official Running Log/Marathon Training Thread
quote:

Do you do any sprint workouts? If not, you need to be doing 1 weekly.

Will drastically help your speed.


I did a few yesterday. I'm planning on incorporating 400s soon. Also need to add in strength work.


thibtigerfan
LSU Fan
Thibodaux
Member since Aug 2006
2353 posts

re: Official Running Log/Marathon Training Thread
Did a progression 5k yesterday after my lifting session
8:14
8:04
7:34
6:41 for final .10

7:55 avg. Little quicker than last week and ran around 5pm in the heat. Getting back to my speed work with 400s last week seems to have helped me some


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Salmon
USA Fan
On the trails
Member since Feb 2008
65679 posts
 Online 

re: Official Running Log/Marathon Training Thread
quote:

Some of that performance can definitely be attributed to speedwork, but a lot was just a huge increase in fitness. Speedwork won't turn a 10:00 easy pace person into a 7:30 easy pace person overnight. It takes years of base miles.


Correct. But speedwork will help your overall fitness moreso than just the same tempo runs. Speedwork works different muscles.

It took me a solid year to bring my 5k time down from 21 minutes to 19 minutes.

But I attribute that to speedwork. I wasn't getting faster just running the same distance at the same speed every day.

Plus speedwork is just plain fun

This post was edited on 7/18 at 10:32 am


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