Spring Marathon Trainers - week of Feb 18th

Timr1 · Feb 18, 2008

----------------------------------------------------------------------- Spring Marathon Trainers Goals and plans: Kestrou Race(s): 12/13 Jan - Goofy Double (Training Runs) - 1:40 / 4:00 2 Feb - Kennekuk Road Runners 28 mile Fat Ass - 5:30 29 Mar - Clinton Lake 30mi Ultra - 5:30 21 Apr - Boston - 3:20 Training plan: Pfitz 24/70 plan Loopy Race(s): Goofy Challenge on 1/12-1/13 -- I am roughly shooting for 1:30/3:10 Training plan: ??? Mykemp1971 Race(s): 4/6 – Athens, OH – BQ Attempt need 3:15:59 Training plan: Pfitz 18/70 Timr1 Race(s): 2/9 Mercedes Marathon (Training Run) – goal time TBD 4/6 Athens, OH – BQ Attempt need 3:15:59 Training plan: Pfitz/(Daniels) 18/70 Roots Race(s) 4/21 Boston ? Training plan – Sistergoldenhair Race(s) 
1/5 50K 
3/15 Shamrock HM (looking to PR here) 4/21 Boston (reward run for qualifying) Training Plan - coach's plan; maxes out @ 55 MPW Flounder Race(s): 
POINT BOCK 5 MILER 3/1/08 Break 30:00 
BOSTON 4/21/08 Break 3:00 
ICE AGE 50M 5/10/08 Break 9:00 TRAINING PLAN: PIG'S 20/100 missy1102 Race(s): 
5/3 Flying Pig Training Plan: Pfitz 18/55 hawk765 Race(s): 
4/21 Boston Training Plan: Pfitz 18/55 joplus Race(s): 
5/24 Bayshore - goa: 3:10 Training plan: just got a new coach alan fletcher Race(s): 5/25 Edinburgh Marathon - Goal: sub3-BQ (3:20:59) depends on training progress... Training Plan: Pfitz/Daniels combination 24/75-ish kindof thing..... root finder Race(s): 
2/17 Road Race (Training run) marathon? 
3/22 Trail Race (First Trail run) marathon distance? Training plan: an improvisational merge of plans e Race(s): 
?/?? Cleveland Marathon Training Plan: program starts in two weeks; currently base building JenRuns Race(s): 
4/21 Boston 3:20 Training Plan: Pfitz 18/70+ (this is seeming a little daunting right now, I've done the 18/70 before, but I'm giving it a try) runninirish Race(s): 
5/18 Rockford - goal sub 3:00 Training Plan: Pfitz 18/70 wonicooker Race(s): 
1/16 Disney Half Marathon 
2/10 Gasparilla Marathon - goal 3:50 or better (BQ) kp9597 Race(s): 
6/21 Grandma's Marathon Training plan: Daniels Marathon A - 24 week bhearn Race(s): 
4/31 Boston - goal: 3:05 or quicker Training Plan: Pfitz 18/55 
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Timr1 · Feb 18, 2008

Well, this past week, was a regular training week after having ran the Mercedes Marathon as a training run a week ago yesterday. I'm pleased with how good I felt this past week. My speed was OK. I'm a little disapointed in the volume (lack of) of miles that I got in last week. 
The flu hit my house on Thursday. And, I was still on track to meet up with my training group (and a small subset of faster people) for a 17 mile run on Saturday morning. I had to bail on that to take care of the sick people (wife and son) so Sat became an unplanned day off. Instead of a long run this week, I did a moderate tempo run last night. 
This week, I need big miles and I have to work around a 4 day ski trip that i'm going on. 
Here's how last week looked: 
Mon - 4 ez (7:57 pace) recovery from marathon day before 
Tues - 4.5 miles; Hotel Treadmill, I hate treadmills!!! 
Wed - 6 miles; Hotel Treadmill 
Thurs - 5.35 ez (7:39 pace) yeah, back out on the streets 
Fri - AM: 7 ez ; PM 2.4 even easier 
Sat - rest 
Sun - 9 @ moderate Tempo (7:30 avg pace) 
Total for week: 38.3 miles 
Hope everyone has a good week this week. At least I didn't get the flu (at least not yet, knock wood.)

PacerChris · Feb 19, 2008

9 weeks till Boston - it's on!! 
Last week was pretty good for me - I managed 68 miles with a day off in there, a 20 miler with some decent pace at the end, and a 6 mile tempo run (a little slower than MP but with some hills an an easy first mile and a half, I was pleased with the effort). 
Some of the serious crap starts this week - I'm going to do 2 speed sessions during the week plus a wickedly tough 20 miler this weekend (4 reps of a huge hill - 1st two will be smooth pace up, bust ass down, the third will be harder effort up, medium effort down, last one will be all I got on the way up, whatever's left on the way down). After this weekend I won't do another 20 miler for a while and will instead work on speed since racing season starts the following weekend. Assuming I get through the full 20 miles on Sunday (which is NOT a given), that will be 4 20 milers in 5 weekends, so I'm confident I have the endurance work in already...speed will be the focus after that.

joplus · Feb 19, 2008

First, a change in plans: marathon = Rite-Aid Cleveland May 16. Goal remains the same. 
This past week was spent mostly recovering from the crappy half-marathon I ran on Sunday. 
M: 6.11mi (8:11), pissed at myself for Sunday's performance, too fast for a recovery run 
T: 7.8mi (8:59), paying for Monday 
W PM: 11.78mi (8:30) incl 10x50m pickups 
R: 8.4mi (8:21) 
F: 8.04mi (8:43) 
Sa: 15.05mi (7:59) progression incl 10x50m pickups 
Su: 8.45mi (8:18 ), felt easy, but too fast for recovery 
total: 65.6 miles + various xtraining (core strength, leg strength, stretching) 
aches-and-pains report: blister on little toe of one foot, sore joint 
of big toe on the same foot (from running in such a way as to spare 
the blistered little toe).

bhearn · Feb 19, 2008

Tim, sorry to hear about your flu. 
I have a suggestion: can we title these weekly threads something like "week ending Feb 17th", like runninlaw used to do on coolrunning? That way it's clear which week is being referred to. 
My sub-3:05 goal time for Boston is not realistic, I think. (Actually I think I originally said somewhere in 3:00 - 3:10?) Goal will likely be 3:10 - 3:12. I had hopes my new orthotics would magically improve my speed, but I've had to stop using them. I still have some residual foot pain, but it's fading. Whaddya know, I have adducted forefeet, and shouldn't really be running at all. Huh. 
This week was not bad, but I am still trying to shift my schedule back to account for two days of earlier slippage. 
Tu: 21 very hilly miles in 16 degrees (last week's long run). Whew! 
We: off 
Th: 13 general aerobic 
Fr: 5 recovery 
Sa: off 
Su: morning XC skiing, afternoon 5 recovery 
Mo: 15 w/ 12 @ ~MP (7:15), plus fast finish (last mile at 6:20 pace, last quarter at 5:55 pace) 
Total: 59 miles, but really it's 38 miles in a 6-day week. I still need to shorten one more week to get my long runs back on Sunday. Boston is on Monday, but I'm running the Georgia marathon on 3/30, a Sunday, as a training run.

Timr1 · Feb 19, 2008

Yep, we'll go with that title for the thread next week. I've never been in charge of one of these threads before.

PacerChris · Feb 19, 2008

Obviously... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

roots · Feb 19, 2008

Week of Feb 10-16: 
Su: 4 E 
M: 5 E 
Tu: 9.25 total, with 3.5 @ I-pace (7x 800m; with 2:00-2:30 recoveries) 
W: 6 E 
Th: off 
F: 5 E & cooled down with 4x strides 
Sa: 10 total, with 5km race (19:19) 
39.7 total 
800 splits: 3:06-3:16 (snow/rain/slush) 
5k splits: 5:45 (short), 6:35 (long), 6:12, and 0:47 
A light mileage week, but not bad for quality. At least around these parts. One must endure 10s/20s temps or rainy 30s to run outside here. 
We ran the 800s on a snowy, slushy road course in 3:06-3:16. The race was clearly an early season test. I am in no shape for a good 5k. Ran two miles how I wanted, an elephant jumped on my back by 2.5 miles, and I sucked wind to the finish and swore off racing by the time I finished. 
Now I want to train. 9 weeks to go. Upcoming week I'm shooting for mid 50s, with an interval workout and a 18-20 mile long run.

roots · Feb 19, 2008

Timr1- nice recovery week after Mercedes. PacerChris- Nice week. I agree, 9 weeks - It's on! jo+, I might be here for Rite-Aid this year. Past two years, I've traveled to VA for the Massanutten trail race. But this year I'm thinking of either running or bike crewing it. I know a few aspiring 3:15'ers and might just be in the race. I drive the west shoreway (miles 2-5 and 7-9 of the course) each day and have run here previously. I can provide a course preview. bhearn- I'm not sure what my Boston goal is either. I still think it's a few weeks away from knowing. Have an upcoming race?

missy1102 · Feb 19, 2008

good running to all! 
mon off - flew back from maui <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> 
tues - 7 mi tempo 
wed- 5 ez 
thurs- 10 ez 
fri- 3 intervals 
sat off 
sun- 15 long 
it was a really rough week, weather wise. i had to do my 15 on the dreadmill at the gym b/c it was too icy out. in fact, on the way to my garage, i slipped and fell on my a$$. good indication that it was icy out, maybe? sadly, we are forecasted for -15 to -20 for the next 4 days. spring, where art thou? 
9 weeks down, 9 to go to the PIIIIGGGG

hawk765 · Feb 19, 2008

Lots of good training going on! 
Week 9 is in the books. 
M - cycling/wts 
T - 6 
W - 14 
Th - 6 
F - cycling/wts 
Sa - 15 w/12 @mp (actually quite a bit faster cause my training partner was pushing the pace a lot!) 
Su - 6 
Actually saw the sun on Saturday, but it has been cold and icy. Missy, nothing like your temps, though - 15 on the dreadmill? <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> 
Joplus - roots can give you the west side course preview for Cleveland and I can cover the east side of the course (2nd half) I run parts of it quite often. I got my BQ on the course and set a pretty good pr, so it has the potential to be a fast course on the right weather day. 
roots- we do speedwork on a snowy, slushy road, too. Tracks are all covered, so the neighbors think we're strange, running back and forth, trying to avoid the potholes that have sprouted. Blech - no spring marathon for me next year......

sistergoldenhair · Feb 19, 2008

I think I missed checking in here last week. Sorry about that. It's good to catch up and see how everyone's doing. 
Monday Feb 11: 8.25 easy 
Tuesday: 7 with 10 X ~ 90 second hill repeats; 5 emphasized hard up, and 5 emphasized marathon pace feel down 
Wednesday: taught spinning, followed by 4 easy on TM 
Thursday: rest 
Friday: Just over 5 easy 
Saturday: 8ish including a 5K race. 30 seconds off my PR on a tougher course than the PR course. I'm good with that. Honestly I could have run harder and wasn't 100% in race mind, but I paced myself evenly for the first time ever! 
Sunday: rest, went hiking though 
Due to the 5K and some traveling I pushed the week's long run to yesterday, 2/18. That made mileage very light for last week but this week will even it out with 17ish including a half marathon on Sunday. 
Good training weeks to all!

KP · Feb 19, 2008

Nice work everyone! 
Last week for me: 
Mon - 6 miles 
Tues - 6 miles 
Wed - scheduled off day 
Thurs - 6 miles 
Fri - 6 miles 
Sat - unscheduled off day taken to work on getting the new house ready to move in to 
Sun - 10.2 miles 
Thanks to the weather, all of those miles were on the TM. It was also my last week of basebuilding. Starting this week I'm in Phase II of Daniels' Plan so I'll be adding some speed/strength work and stretching out my long runs some.

Root Finder · Feb 20, 2008

my week was well interesting.. 
mon 0 
tues 9 on trails 
wed xt 
thursday 5 
friday 0 
sat 0 
sunday 26.2 
total 40.2 and it didnt go all that well.. but moving forward <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
kp i feel your pain with the moving and new house.. that is what we have been doing the last month.. driving 2 1/2 hours one way to look at houses on weekends.. ugh.. finally found one.. hopefully in a couple weeks we will be all settled and in timr's state<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
happy running y'all

KP · Feb 20, 2008

Root Finder, what part of the great state of Alabama are you moving to? spent two lovely years in Auburn for grad school. 
Lucky for us the house is in the same metro area (can I say Grand Rapids is a metro area? not sure)

Root Finder · Feb 20, 2008

Hey We will be outside of the dothan area... Dh is an auburn grad too.. my twins have a toy dog that they have named tubberbill (i spelled it like they pronounce it hehe) 
I sure hope we like it there... its soo far away from the beach

NW Runner · Feb 20, 2008

Ah, some fellow War Eagles! I must be in the right place! 
I'm just jumping into this forum so add my goal race to the list: Boston. Goal time- I don't want say it just yet and jinx myself! 
Easy recovery week for me last week and I'm ramping it back up this week. 
Last week went something like: 
Mon- off 
Tues- 7 
Wed-7 
Thurs-7 
Fri- off 
Sat- 7.4 
Sun- 8.4 with hills

Timr1 · Feb 20, 2008

Root Finder - welcome to 'Bama...even if you are an Aubie. Some of my best friends went there, but we don't hold that against them. Actually, all kidding aside, I'm sure it's a great school. I've been down there twice for Auburn/Bama games. Good luck with the new house. Let me know if you make it up to Birmingham for a race or something. 
NW Runner - welcome to the thread. I'll get you added to the top...sometime today or soon. 
I got out for a good track workout yesterday...ran 5 road miles around the park then over to the track for 5 x 600m with about 400m recovery in between, the 1.25 miles for cool down. My goal pace for the 600s was 6:30 - 6:40 pace...ended up with 6:24 / 6:34 / 6:28 / 5:35 / 6:01. Felt nice and speedy. I'll take it.

KP · Feb 20, 2008

NW Runner, is that Roseburg as in Oregon?

loopy · Feb 21, 2008

Hi all, good running! 
Last week for me: 
M: 5 miles @ 7:45 
T: 50 mins trails 
W: OFF (ice storm) 
T: 10 mi - 8 @ 6:25 + 1 mi wmup, 1 mi cldwn 
F: 6 miles @ 7:25 
S: 15 miles @ 7:30 
S: OFF UPDATED INFO (for top) 
Goofy results: 1:27:59/3:08:02 
NEXT: 4/21 Boston -- sub-3 goal

Spring Marathon Trainers - week of Feb 18th

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