re: Official Running Log/Marathon Training Thread

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He said I should try running long runs at an 11:00 to 11:30 minute pace and throwing in one or two hard, short runs during the week. Do a medium run at race pace and not to worry about numbers all that much until I complete my distance goals.

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This was my biggest takeaway from having a coach. Buy the Daniel's Running Formula book. Explains all your paces and the methodology. I admit I've not read it or bought it, but coach explained it to me a little. There are vDot charts. You do a 5k all out and use that to determine your vDot (calculators online will spot out a number). For instance when I started a week ago, my vDot was 35. Go to the charts and all my places are there....easy, tempo, half marathon, marathon, 400, mile, etc. Doesnt mean that I can run a marathon at that pace, but that if I had the mileage, my current efficiency puts me at that pace for all those levels of output. It's pretty good to go off of. Right now, my easy run is 11:00 and change. All long runs and recovery are that slow. I also have targets for speed work since I know my 400, tempo, or mile paces. And for instance, last night I ran 5 miles at my 1/2 marathon pace to start getting used to it. But most running is slower than youd think. One stand alone half I've done with the method blew me away how easy it was to combine that speed work and mileage into the race pace called out on the vDot chart. I re-test every 4 weeks, and that test also becomes a good mid week workout.

Did garage waork yesterday:

1.5 mile warmup

90" sprint up, easy back down
45" sprint up, easy back down
30" rest

x5

30" sprint up, back down
30" rest

x12

was suppose to do a 1.5mile cool down but ended up walking 5 minutes. I was pooped after that work out.


rest today and will do my long run this weekend.

Got my 4 miles in today, excited for a rest day tomorrow before 16 on Sunday

I’ve thought about looking into a coach after I finish my marathon to help me with whatever the next goal/step might be. There’s a personal trainer at my gym who was a 2x All-American in cross country at UofA and competed for the US Olympic team that I’m going to talk to

Man....I need some motivation to run right now. I just keep heading to the basketball courts over the pavement/trails.

Guess I need to watch some ultra videos on YouTube.

Or fall just needs to hurry up.

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Man....I need some motivation to run right now. I just keep heading to the basketball courts over the pavement/trails.

Guess I need to watch some ultra videos on YouTube.

Or fall just needs to hurry up

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I’m dying. 0 motivation these days. I know it will get there but I’m dead every morning and when I do go it’s too miserable to do more than 4 or 5. Staying up watching the US Open isn’t helping.

Don’t remember it being this humid and miserable last year. I keep seeing 70 degree mornings and their paired with 100% humidity.

Low supposed to be 53 this Sunday for long run

5K Race this morning. 72 and 100 percent humidity. Was turning over sixes and then bonk on mile three. 6:50 last mile with the point one put me over what I wanted to do.

I'm not mad about it though. I knew the weather was going to be garbage. Top 10 finish was the goal; top 10 is what I got.

12.5 miles. I’ve had a cold the past few days so I failed in hitting the scheduled 14. One positive was that I tried to focus on going slow...really slow at around 11:00/mile pace. I definitely noticed a difference in my ability to keep going without needing to stop or walk until around mile 9 when I think my illness kicked in.

Hate being so slow but I’m going to trust the coaching advice I got the other day about not worrying about speed on a long run.

16 miles. 8:17 pace

37 total this week. No long run because of the race Saturday. Got a quick recovery 6 in this morning with tomorrow off.

Weekend was nice but summer is coming back with vengeance this week. Going to do my best not to over-train like I did leading up to yesterday.