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re: Official Running Log/Marathon Training Thread
Posted on 9/22/21 at 10:14 am to 3nOut
Posted on 9/22/21 at 10:14 am to 3nOut
Did some 800's this morning with alternating paces at a little faster than GMP and then a little faster. Faster reps were all in the 7:20 range and felt really good. Felt so good that complaining about the North wind seemed asinine.
Taper for Chicago is here and it is welcomed with open arms. My legs have felt dead over the last couple weeks and I'm ready to get them fresh.
Think A goal will be 3:35, B Goal of 3:45, and C goal is anything under 4 in case things go bad. I feel 100% confident I will meet B Goal if all goes well. I'm less confident in A goal but I want something to reach for.
Taper for Chicago is here and it is welcomed with open arms. My legs have felt dead over the last couple weeks and I'm ready to get them fresh.
Think A goal will be 3:35, B Goal of 3:45, and C goal is anything under 4 in case things go bad. I feel 100% confident I will meet B Goal if all goes well. I'm less confident in A goal but I want something to reach for.
Posted on 9/22/21 at 10:16 am to BurtReynoldsMustache
quote:
BurtReynoldsMustache
Burt, kballa, Walter White, ks, etc.
As y'all know, I added an extra slow running day to my weekly schedule upon Burt's suggestion. Right now, I am scheduled to do 5 - 10 miles at a 9:54/mi pace (about 45 seconds above marathon pace) during these runs. Would it hurt anything to do some of these runs at marathon pace? Maybe every other week or once every three weeks?
Also, I have done some reshuffling. I was set to run a slow 18-miler in December. However, I am going to run a half marathon at MP that day (it's the MS Gulf Coast half marathon) and move the 18-miler to the week before.
Appreciate it
This post was edited on 9/22/21 at 10:25 am
Posted on 9/22/21 at 10:32 am to Tornado Alley
I think you should definitely do marathon tempo work, but on your long run instead. ??
Edit the ?? Was supposed to be a wink emoji
Edit the ?? Was supposed to be a wink emoji
This post was edited on 9/22/21 at 10:33 am
Posted on 9/22/21 at 10:34 am to BurtReynoldsMustache
quote:
I think you should definitely do marathon tempo work, but on your long run instead. ??
So you're saying during a, let's say, 16 mile long run, do some miles at marathon pace? Is there any ratio you would look for as to MP miles to total miles?
Posted on 9/22/21 at 10:57 am to Tornado Alley
For a 16 mile run, my last 8 or so would/could be a marathon tuning pace exercise. Typically on a fast finish long run, I'd grab 7-8 at MP, then blow the top off it and finish with the last couple quicker than MP.
Posted on 9/22/21 at 11:14 am to BurtReynoldsMustache
Wow it feels awesome today. Every time a cool front comes through I think about how much more enjoyable running would be outside of SELA
Posted on 9/22/21 at 12:06 pm to Tornado Alley
As Burt said, do some on your long runs. Below are some of what my coach had for me during this training block for long runs.
Long Run
15-18mi
10x3min pick ups @ 100-105% GMP
Long Run
30/15/15
30min warm up
30min@96-100% GMP
15min@100-105%
15min@96-100%
30min cooldown
Long Run 20-23mi
At least 40min@ GMP.
I'll know in a couple weeks how this training went but has been good so far. I still find myself getting in a slower groove for the start of the longer runs and then pick it up as I go along.
Long Run
15-18mi
10x3min pick ups @ 100-105% GMP
Long Run
30/15/15
30min warm up
30min@96-100% GMP
15min@100-105%
15min@96-100%
30min cooldown
Long Run 20-23mi
At least 40min@ GMP.
I'll know in a couple weeks how this training went but has been good so far. I still find myself getting in a slower groove for the start of the longer runs and then pick it up as I go along.
Posted on 9/22/21 at 12:15 pm to kballa6
Thank you
This is how my schedule is setting up:
Tuesday - varying speed work of 3 - 6 miles total (typically sprints from 0.25 - 1.0 mi followed by quarter mile rest intervals)
Wednesday - 15 - 25 mile hard, Z4 bike (I am good at these)
Thursday - tempo runs in a 5 - 10 mile range with most miles notably faster than marathon pace OR some runs in a 10 mile range at marathon pace
Friday - 5 - 10 mile slow pace run (9:54/mile or so, which is 45 seconds off marathon pace)
Saturday - rest
Sunday - long slow runs of 8 - 20 miles at approx. 9:54/mile pace; around week 5, I will start running the last 5 - 8 miles of the long runs at marathon pace (depending on the distance)
Monday - 15 mile easy recovery bike (I am very good at these)
This is how my schedule is setting up:
Tuesday - varying speed work of 3 - 6 miles total (typically sprints from 0.25 - 1.0 mi followed by quarter mile rest intervals)
Wednesday - 15 - 25 mile hard, Z4 bike (I am good at these)
Thursday - tempo runs in a 5 - 10 mile range with most miles notably faster than marathon pace OR some runs in a 10 mile range at marathon pace
Friday - 5 - 10 mile slow pace run (9:54/mile or so, which is 45 seconds off marathon pace)
Saturday - rest
Sunday - long slow runs of 8 - 20 miles at approx. 9:54/mile pace; around week 5, I will start running the last 5 - 8 miles of the long runs at marathon pace (depending on the distance)
Monday - 15 mile easy recovery bike (I am very good at these)
This post was edited on 9/22/21 at 12:17 pm
Posted on 9/22/21 at 1:09 pm to Tornado Alley
T-alley
In general your plan is much better and I think you'll start getting the benefits if you stick with it. One possible suggestion - switch Thursday and Friday. I don't see the reason to have slow run, off day, long slow run, and then recovery ride all in a row followed by all the intensity days back to back.
speaking of tapering Boston is 2 weeks out but it feels like I've been tapering for 3 months. Original goal for this was sub 3 but that's out the window with my knee. I think 3:30 is going to be a challenge but gotta set something. pretty disappointed since this will be my 1st go at Boston. Slight saving grace, I already have a BQ time that I can use for 2022
In general your plan is much better and I think you'll start getting the benefits if you stick with it. One possible suggestion - switch Thursday and Friday. I don't see the reason to have slow run, off day, long slow run, and then recovery ride all in a row followed by all the intensity days back to back.
speaking of tapering Boston is 2 weeks out but it feels like I've been tapering for 3 months. Original goal for this was sub 3 but that's out the window with my knee. I think 3:30 is going to be a challenge but gotta set something. pretty disappointed since this will be my 1st go at Boston. Slight saving grace, I already have a BQ time that I can use for 2022
This post was edited on 9/22/21 at 1:11 pm
Posted on 9/22/21 at 3:23 pm to kballa6
Really not sure what type of shape I’m in for Chicago. I feel like I’m probably in sub-3:00 condition but my long runs have been lacking
Posted on 9/22/21 at 4:21 pm to hogbody
I kind of feel similar. The heat and humidity in TX has really killed my pacing on long runs the last couple of months. I felt I put in the best work I could with the conditions given but don't want to use that as an excuse heading into the race.
I trust the plan that was put together for me with the goals I set. My 21 miler on Sunday gave me confidence I can get sub 4 easily. The question is how far under 4 should I try for? I want to enjoy the race and experience, plus having experienced a destination marathon in 2019 I know to curb some of my expectations as I won't be able to have similar food leading up to the race.
Ultimately my goal is to enjoy it and go for 3:45. I signed up for Houston in January and I may try and push for sub 3:30.
I trust the plan that was put together for me with the goals I set. My 21 miler on Sunday gave me confidence I can get sub 4 easily. The question is how far under 4 should I try for? I want to enjoy the race and experience, plus having experienced a destination marathon in 2019 I know to curb some of my expectations as I won't be able to have similar food leading up to the race.
Ultimately my goal is to enjoy it and go for 3:45. I signed up for Houston in January and I may try and push for sub 3:30.
Posted on 9/22/21 at 7:39 pm to BurtReynoldsMustache
quote:
BRM
Nothing brings a smile to my face like scrolling down my Strava feed and seeing you back with a 5:02 pace 5k. You da man !
Posted on 9/23/21 at 7:51 am to jkylejohnson
13.1 in 1:29 this morning. Cool temps for sure, just need this humidity to break
Posted on 9/23/21 at 10:42 am to hogbody
Well, you're in luck because Summer is back baby! Now that we've all deaclimated
Let me know if you need a ride along on your long run. I'm game and we'll do your pace and distance.
Let me know if you need a ride along on your long run. I'm game and we'll do your pace and distance.
Posted on 9/23/21 at 11:23 am to BurtReynoldsMustache
6 last night at 8:15/mi. Felt great.
This post was edited on 9/23/21 at 2:20 pm
Posted on 9/23/21 at 12:52 pm to BurtReynoldsMustache
I’m done with long runs! It’s taper time for me!
Posted on 9/23/21 at 4:04 pm to hogbody
Had a really good tempo run this morning, but started to feel some lower calf/achilles soreness at the end. It’s gotten progressively more sore throughout the day. Perfect timing since we have nice weather and I t’s finally not miserable to be outside
Posted on 9/23/21 at 9:22 pm to LSUtiger17
6 miles tonight on the hill run/beer cruise. Paced at 9:00/mile and average HR of 175. 461’ of climb. Felt great. Looking forward to the 5K this weekend.
Drank beers at the local BBQ place with the wife and my old boss. Good times. Highly recommend a beer cruise into everyone’s training routine.
Drank beers at the local BBQ place with the wife and my old boss. Good times. Highly recommend a beer cruise into everyone’s training routine.
Posted on 9/24/21 at 12:25 am to Aubie Spr96
4.25 miles tonight. 5 sets of 3min run/2min recover. 6:35/min pace.
Posted on 9/24/21 at 8:15 am to jimbeam
Easy 5.75 @8:45/mi this morning. Been waiting for this weather!!
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