re: Official Running Log/Marathon Training Thread

10 @ 10:35 pace
Heart rate 138
Legs felt good after having several days off since the 19m I did last Wednesday will start tapering for the La marathon.

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Started my 80/20

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Who on earth are you following that does it by HR?! I know pfitz does an 80/20 but it's much more about tempo than HR and I know for a fact that v.02 doesn't use strict HR workouts. Very interesting

6.2 @ 8:51 today, slower pace than the last few weeks because I was:
1) Very unmotivated
2) Dealing with a little pain in my shins...

1m at 8:20pace
2m at 9:20pace
Vo2 max bumped up one point from 46 to 47.
Merry Christmas to me and all you

Anyone have improvements in their marathon times using zone 2 training? I recently started doing zone 2 training runs for the initial 80% with zone 4/5 for the last 20%. I have less problems with injuries since starting but wonder how it will effect race times. I’m running the Tokyo Marathon in March to complete the 6 world majors.

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Anyone have improvements in their marathon times using zone 2 training?

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"Zone 2 Training" is such a misnomer in my opinion. It's very "buzz word of the moment" but basically what it comes down to is what a lot of Endurance runners call "increasing your mileage".

If you go slower you don't need as much time to recover, if you need less time to recover you can run more often. Also if you run slower your "shortest run" will become like a 6 miles run, or an 8 mile run, and you won't really do anymore 3-4 mile runs.

Your long runs will go up into the 15-24 mile range

You weekly mileage will climb into the 40 miles a week +

This is the "benefit" of "zone 2 training" for the Marathon distance, getting more and more mileage during your training*

*with enough "zone 2 training" your HR will stay lower at faster rates, my current "z2 range" is in the 8:20 - 8:55 range whereas it was in the 9:55-10:30 range a year and a half ago, BUT I'm also very very new to running (compared to others) so I don't know how much of that improvement is just "beginners increase" and actual increase. This also has benefits if you want to "enjoy" the entirety of a Marathon but still put up "impressive" numbers.

Makes sense. I appreciate the detailed response.

With triathlon season out of the way began to start my short build for my full marathon on February 23 (Cowtown in Fort Worth). Using a modified Pfitz 12/55. I used Pfitz 18/70 last year but had to cut out biking to hit those mileages. Scaling back the mileage this year to get more biking in since my bike fitness suffered and I paid for it at Ironman Texas.

It's still hot and humid here. All 3 of my runs this week the temperature has been at least 80 degrees.

Tuesday - 10 mile track run with Miles 4-8 at LT2 heart rate. Ended up averaging 6:32/mile at an average HR of 173 during those 5 miles. My LT2HR is 174 so right at threshold. Was 80 degrees, humid and sunny.

Wednesday - 11 mile run off of a 50 mile bike ride. Used the Pftiz Long Run approach, first 5 miles easy, last 5 miles Z3. Averaged 7:47/mile in the last 5 miles with an average heart rate of 162 in those 5 miles. 85 degrees and sunny.

Today - 5 mile recovery run. 85 degrees and sunny again. 9:47 average pace at an average heart rate of 125.

Not sure what my goal pace will be but I ran a 2:59 last year on an 80 degree race day, was probably in 2:56 shape if the weather was better. I have a goal pace run set for Sunday, 15 miles with the last 8 at goal pace, I'll just run by heart rate and see where it gets me since its going to be too warm to go for a goal pace run. I am definitely far more fit than I was a year ago. I did that same 10 mile with 5 miles at LT run a year ago on a 39 degree morning before the sun came up, and my heart rate was the same (173) but average pace in those 5 miles was 6:51. 6:32 this year on an 80 degree and sunny day.

I have a tune up half marathon on January 19 which will probably dictate what I think I can do at my full marathon.

5.25 miles today. Hill run with 5 sprint intervals of 1:30/ea. Smashed the toe in my left foot yesterday. Dropped something on it. Tip of my middle toe is black. Was worried about it hurting, but it didn’t bother me on my run.

Easy day tomorrow and long run Saturday.

Am I the only one that eats a huge meal then takes a nap after my long run? I can’t imagine hitting my long run then trying to drive 6 hrs. I’d fall asleep for sure.

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Am I the only one that eats a huge meal then takes a nap after my long run?

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I always want to, but it seems like I've got 10 different things left to do on Sunday so I drink some espresso and stay busy

Did vo2 yesterday. 2x (2x1200m, 1x800m). The 1200s were around 6:10-6:15/mi, the 800s were 6:00-6:05/mi. I'm sore today