re: Official Running Log/Marathon Training Thread

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Where are yall getting the mileage build plans? I really need a target race.......

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For the most part I write my own plan - but my "baseline" was originally a modified pfitz plan that you can get from Runner's World (pfitz was an editor for Runner's World, they used his concepts the most). I then read the Jack Daniels running formula and have been slowly adapting my plans closer to his methodology since coming back in July (more "pace" miles and a 4 day running block with my long run in the middle)

There are a bunch of places to get a plan for fairly cheap, a friend of mine is currently using "Runna" and I know Vdot o2 has plans you can pay for as well but are a little more expensive. (VDot is Jack Daniels website, he in my experience uses the most "trusted" running plan, it's probably what Pedro uses with his kids at school, and most "local" running coaches around here *cadence running and resolute use them* are vdot certified)

I use Daniels with some double thresholds depending on training phase. Vo2max or speed workout for the other quality day. Usually hill sprints with long recoveries. Usually keep the long runs at easy pace. Doubles 5-6 days per week.

Increase mileage 10% or less each week, take easy weeks as needed. I try to stay in the 70-80 miles per week range but that can be difficult. No room for error.

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Doing this 4-5 times a week for the past 4 weeks. 5’10 175. Any advice?

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Slow down on 2 or 3 of those runs.

If:

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I keep getting tired and heart rate rising every time around 3-3.5 miles

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You are probably running past your lactic threshold. You can only stay above your lactic threshold for so long before you body starts "falling apart".

Slowing down will feel weird at first - but everyone who has gone through what you are going through right now and made it out the other side - slowed down

P.S: Welcome to the insanity club

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As mentioned, run slow. Like 9:30+ minutes/per mile.

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And maybe even slower than that. For a gauge, you ought to be able to have a conversation without much effort. It'll feel weird at first to go that slow, but it will payoff down the road.

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Any advice?

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Get a longer run in at least once a week. Even if it's not constant. Do 6-7 miles on a Saturday to start with. Run until you feel like you need to stop, then walk a minute and start running again. Repeat until you finish the miles. Do this until you no longer need walk breaks and then increase mileage for the long run.

9 miles this morning at 9:25 pace. Mostly an easy run with 6 X 20 sec @ 6:00 pace with 2:00 recovery in the middle.

Go get the 80/20 book and follow it. Running slow works.


With that said, I did my usual Tuesday routine. 3 @ HR 130. Then VO2 for three miles: 9:00, 7:45, 7:30. First mile was up hill.

5.5 miles last night at 130HR. Just more base effort. Not sure what I'm doing tonight. Wife has us going to some deal where you can bring your dog. Guess I might run with my little dog which means we aren't going too far or too fast.

Looks flat. You doing the Black Creek full/half in Feb? Probably be my target race. Got some 5K/10K stuff on the books between now and then.

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No, I did the half last year but have no desire to do it this year.

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Other than the rain, how was it? It would seem that an out and back race on that course could get a little tight.