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Message
re: Official Running Log/Marathon Training Thread
Posted on 4/21/21 at 4:03 pm to Tornado Alley
Posted on 4/21/21 at 4:03 pm to Tornado Alley
quote:
Saturday - longer bike (30 - 45 miles)
What's the bike miles to running miles conversion rate? 5/1? 10/1? I wonder this every time I run by some guys riding in the AM.
2
Posted on 4/21/21 at 4:08 pm to Aubie Spr96
I’m not sure if there is one, and if there is, I don’t know it.
I just want to be in fighting shape when I begin my real deal 70.3 training in June. The real unknown for me at this point is the swim. I can definitely run a half and can work my way up to the bike, but I don’t know how well I’ll adapt to swimming.
I just want to be in fighting shape when I begin my real deal 70.3 training in June. The real unknown for me at this point is the swim. I can definitely run a half and can work my way up to the bike, but I don’t know how well I’ll adapt to swimming.
Posted on 4/21/21 at 4:09 pm to jimbeam
Pretty much the same here. Volume building and working on some speed. I have a 5K Memorial Day weekend but that's it until fall. Coach has me finishing up our volume build this week and backing off a couple weeks before focusing on the 5K.
Really enjoying the training plan he's put together. We introduced doubles on Tuesday and Hills on Wednesday. So now my week is typically:
M - 25-35 min Easy w/strides
Tu - Morning: 30-45 min Medium effort, Afternoon: 25-35 min easy effort, weights
W - Hill Sprint Repeats w/5-10 min hard effort after
Th - X-Train, weights
F - Fartlek, typically 45-65 min
Sa - 25-35 min easy
Su - 80-120 min long run. Can be progressive, can be 2-3 mi intervals with 1 mi recovery, can be really easy, etc.
Really enjoying the training plan he's put together. We introduced doubles on Tuesday and Hills on Wednesday. So now my week is typically:
M - 25-35 min Easy w/strides
Tu - Morning: 30-45 min Medium effort, Afternoon: 25-35 min easy effort, weights
W - Hill Sprint Repeats w/5-10 min hard effort after
Th - X-Train, weights
F - Fartlek, typically 45-65 min
Sa - 25-35 min easy
Su - 80-120 min long run. Can be progressive, can be 2-3 mi intervals with 1 mi recovery, can be really easy, etc.
Posted on 4/21/21 at 4:18 pm to Tornado Alley
quote:
but I don’t know how well I’ll adapt to swimming
In my experience, swimming was the discipline in which I saw the most improvements. You’ll be surprised how quickly your body adapts
Posted on 4/21/21 at 8:10 pm to Walter White
6 easy miles in. I need a 3rd pair of shoes if if I’m gonna keep this up
Posted on 4/21/21 at 8:12 pm to jimbeam
that’s how it starts
Posted on 4/21/21 at 8:29 pm to jimbeam
Same here
Do we run in the same area, baw? Any chance you’re in Greenbriar/Brentwood area?
Do we run in the same area, baw? Any chance you’re in Greenbriar/Brentwood area?
Posted on 4/21/21 at 8:34 pm to Walter White
:|
Posted on 4/21/21 at 8:40 pm to jimbeam
Haha damn. Might have passed each other before
Posted on 4/21/21 at 8:43 pm to Walter White
There and Bendel are my streets baw
Posted on 4/21/21 at 8:48 pm to jimbeam
quote:
Bendel
The dreaded hills
Posted on 4/21/21 at 9:30 pm to Aubie Spr96
Does anyone recommend or have a marathon plan for an under 3 hour goal? I'm around 22 weeks out from a marathon and looking for good, strong plans.
Posted on 4/22/21 at 8:57 am to Ckirk80
plan will probably vary depending on how close you are to sub 3 already. Two things that I think helped me get there were intervals (ex. 3 mins faster than goal pace + 1 min working recovery) and long tempo runs (13-17 mile with overall pace slightly slower than goal pace). I also feel 22 weeks is too long for a training plan but again that will depend on current fitness level.
This post was edited on 4/22/21 at 1:48 pm
Posted on 4/22/21 at 5:02 pm to ks_nola
Oh, I didn't mean I was starting at 22 weeks out. I was hoping for 16 week plan. What type of intervals did you do? 1k to 1600 meter intervals?
Posted on 4/22/21 at 9:26 pm to Ckirk80
Run sucked today. 7 miles 9:15 mile. Sharp pain in thigh most of run. No drive in legs last 2 miles. Taking tomorrow off.
Posted on 4/23/21 at 8:12 am to jimbeam
Intervals this morning. Weather was not great, 72 w/92% humidity, and drizzling.
WU
2 x 1mi @10K effort w/3' rest
2 x 800 @5k effort w/3' rest
4 x 400 @1mi pace w/2' rest
4 x 200 @Fast w/1' rest
CD
Screwed up my workout design in Garmin and instead of 0.5 mi repeats for the 800's, I inputted 0.05mi. So my 3' rest between became my intervals and just paused my watch in between.
WU
2 x 1mi @10K effort w/3' rest
2 x 800 @5k effort w/3' rest
4 x 400 @1mi pace w/2' rest
4 x 200 @Fast w/1' rest
CD
Screwed up my workout design in Garmin and instead of 0.5 mi repeats for the 800's, I inputted 0.05mi. So my 3' rest between became my intervals and just paused my watch in between.
Posted on 4/23/21 at 8:50 am to Ckirk80
CKirk80
Intervals varied. I run a lot on the treadmill for this and intervals are more based on time. example 3 min "working" 1% grade @6:30 pace + 1 min "recovery" 1% grade 7:15ish repeat 5-6 rounds. Pace may increase slightly each round. 3 min turns out to be almost 0.5 mile. another option i like is for the "working" portion to be at 3% and for 3 min at 7:15 and then "recovery" at 1% for 1 min at maybe 6:50-7.
Intervals varied. I run a lot on the treadmill for this and intervals are more based on time. example 3 min "working" 1% grade @6:30 pace + 1 min "recovery" 1% grade 7:15ish repeat 5-6 rounds. Pace may increase slightly each round. 3 min turns out to be almost 0.5 mile. another option i like is for the "working" portion to be at 3% and for 3 min at 7:15 and then "recovery" at 1% for 1 min at maybe 6:50-7.
Posted on 4/23/21 at 6:09 pm to Ckirk80
I went sub 3 my first marathon, but it was after a solid 2 years and some change of base building and several high mileage weeks with 221 in 3 weeks run workout strategy. 3 weeks up one week where the miles and intensity was lower.
Key workouts included mile repeats, ladder Ks, 3x5k, 8-14 mile tempos, fast finish long runs, tempo long runs...
Before the workouts I had a long strength running regimen that included a lot of short anaerobic stuff like 20x30 sec @ 90-95 percent minute jogging rest and 14 minute on minute off @ 85-90. Lots of hills @ 12x70 seconds @ 90ish 2:30 or less jogging recovery 3-4% grade (everything listed was jogging recovery)
There were 12x4s and 8-10x8s mixed in along the way but were not significant, really.
Turned in a 2:43 @ 37 years old.
Edit: I was actually 38
Key workouts included mile repeats, ladder Ks, 3x5k, 8-14 mile tempos, fast finish long runs, tempo long runs...
Before the workouts I had a long strength running regimen that included a lot of short anaerobic stuff like 20x30 sec @ 90-95 percent minute jogging rest and 14 minute on minute off @ 85-90. Lots of hills @ 12x70 seconds @ 90ish 2:30 or less jogging recovery 3-4% grade (everything listed was jogging recovery)
There were 12x4s and 8-10x8s mixed in along the way but were not significant, really.
Turned in a 2:43 @ 37 years old.
Edit: I was actually 38
This post was edited on 4/23/21 at 6:13 pm
Posted on 4/23/21 at 6:20 pm to BurtReynoldsMustache
quote:
burtreynoldsmustache
Did you ditch strava ? Haven't seen you on there in a while.
Posted on 4/23/21 at 6:50 pm to jkylejohnson
Went private. People were starting to get creepy.
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