Spring Marathone Trainers - Week of Feb 4th

Timr1 · Feb 4, 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

Timr1 · Feb 5, 2008

Ok folks, I'm back from vacation and recovered somewhat at work. My inbox is back down to only 3500 items. So, I figured I'd start a new thread for us to report in. 
I had a good week last week. My run yesterday was foiled by the weather. I made two attempts to get started but it was a cold rain and I could only manage a mile. 
This week is a race week. I'm doing the Mercedes Marathon on Sunday as a training run. Looking forward to all of those festivities. 
Here's how last week looked: 
Mon - 5 ez 
Tues - 9 w/7 @ ez T (7:05 - 7:10 pace) splits were dead on the money! Time: 1:07:35 (7:31 pace overall) 
Wed - 10.25 Hill run 
Thurs - 3.25 Fartlek (cold rain cut this one short) 
Fri - 12.1 ez 
Sat - 7 ez 
Sun - 1 mil (rain again!!)

hawk765 · Feb 5, 2008

Nice running Tim! Good luck with your marathon this weekend. 
Volume is really starting to build with last week being high mileage and another high mileage week coming up. Hit all of my runs in some less than ideal weather, so I was pleased. 
M - 11 miles 
T - x-training (cycling/wts) 
W - gale force winds forced me indoors for 7 on the dreadmill <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> 
Th - 10 
F - off 
S - 18 An ice storm the night before made this a fun one. Managed to run in my neighborhood down the center of all the side streets. Not the hilly run I had wanted but managed to stay upright and get it done. 
Su - 5 icy, slow miles. 
An April marathon is not ideal for my climate but I'm still plugging away. First 20 miler this weekend.

Root Finder · Feb 5, 2008

Tim good luck on your "training" run this weekend<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
Hawk awesome mileage you have going and in those conditions too<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> 
hmmm lets see.. 
Last week dh had to go to a conference for work in Amelia Island.. so my kids and I tagged along... had fun... tried to keep a base going...and we did lots of hiking and walking <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
had some shin problems had to xtrain some 
32 run miles 
and xt on bike trainer 
oh and a double bridge 15k run was this weekend...and we had awesome weather for it too!!<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> ran some after the race too.. 
need to get back on some trails !! 
HAVE A GREAT WEEK EVERYONE!!!

sistergoldenhair · Feb 5, 2008

Welcome back, Timr1! Have a nice "training run with aid stations" this weekend. 
It was a good week for me last week. I feel fortunate to be training and healthy. 
Monday — 8 easy (roads) 
Tuesday– 6 including 8 hill (highway overpass) repeats. 4 X hard up/easy down, and 4 X easy up/faster down. 
Wednesday – Taught Spinning, 30 min. more on stationary bike, weights. 
Thursday — 8 miles with 7 at marathon pace (treadmill). 
Friday – Rest 
Saturday– 17.25 (path) 
Sunday – 6 easy (roads) 
Totals: 45.25 miles

roots · Feb 5, 2008

Timr1 - Have a good "training run." Sounds like a fun way to practice hydration along with energy and electrolyte consumption. Run easy enough to recover in time to continue the training next week. Keep your eye on the prize. 
I'm using an 15 week "Intermediate Marathon" plan that is a conglamaration of Daniels Plan A, Durden, as well as our local coach. There are workouts and concepts from each. 
This past week was a recovery week from the 50k, as well as the last week of hill repeats. This upcoming week we start a phase of Intervals workouts, continuing for the next 4 weeks. The week past: 
Sun: 1.25 E, 37 minutes stationary bike 
Mon: 5 E; cooled down with 6x strides 
Tue: 9 total, with 8x 90 second hill repeats 
Wed: 5 E 
Thur: off 
Fri: 5 E; with 4x strides 
Sat: 15 mile long run 
40.3 total

loopy · Feb 5, 2008

Hi, all. Tim, enjoy the marathon this weekend! 
I finally set my next goal marathon: 
BOSTON, SUB-3 
Just signed up today. Here was last week for me: 
M: 57 mins trails 
T: 52 mins trails 
W: 52 mins trails 
T: 50 mins trails 
F: 62 mins trails -- icy! 
S: OFF 
S: 15 mi @ 7:30 
Was my first week back to running after taking 2 weeks off after the Goofy. Did 10 of the 15 miles Sunday on the course of a 10-mile race I may do in early April... wanted to scope it out and it looked like a good course...

PacerChris · Feb 5, 2008

Timr - Tear it up the last 10k of the marathon, but coast until then. Just enjoy the race until the 20 mile marker and then practice finishing strong. It's a tough course so don't get hung up on your time/pace, just think about all the strength building you're doing and the great confidence builder of finishing strong and passing loads of people at the end. Negative splits! 
I had a good week last week - first time to the track in weeks/months (short workout - 4x800m), a hard & hilly 10 miler on Sat, and 17 on SUnday with some fast miles towards the end. 67 miles total for the week - not bad considering I STILL don't have my goal marathon picked out for the spring!! 
Speaking of which - Timr and Myron...there's a chance I will have to pick Athens as my goal race and therefore I wouldn't be able to pace you guys. I know a few lads who are looking at 3:15 so you'd have some other guys to run with, but if I can only get the green light to do one marathon other than the Pig, Athens would be my race. Not that it would change your mind (I don't flatter myself THAT much!) but I thought I should let you know since I said I was hoping to pace you guys to 3:15.

Timr1 · Feb 5, 2008

Pacer...that's the plan, and no worries on the Athens thing if it doesn't work out. We'll still give it our best shot and see what happens. Thanks.

JenRuns · Feb 6, 2008

Last week was a little light, I had to take Monday off. I was very tired and little sore from the Miami 1/2. 
Monday: off 
Tuesday: 10 easy 
Wednesday: 15--this actually felt really good 
Thursday: 6am, 4pm 
Friday: 12--hillwork over a bridge for 4 of the miles 
Saturday: 8.25 
Sunday: 22.25-20 scheduled, felt good and kept going! 
Total: 77.5, about 9 or so short of planned. 
I'm not feeling too well this week (cold/sore throat), so I'm not sure how it'll play out. There is a 5k I wanted to do on Sunday, so I would need to move up my long run to Thursday or Friday and I'll only do that if I'm feeling better. I'm just going day by day right now. Other than the cold, I'm feeling great...my knee has been much better, so I'm hoping that is in the past.

KP · Feb 6, 2008

Good week last week for me: 
Mon - 5.28 miles outside 
Tues - 6.3 miles outside 
Wed - off 
Thurs - 5 miles on the TM 
Fri - 5 miles on the TM 
Sat - 6 miles on the TM 
Sun - 10 miles outside - longest run since my HM in Oct, felt great 
Total - 37.5 
Weather looks iffy this week as for getting outside but I've gotten four strong weeks of base building under my belt with two to go. Feeling much fitter as a result of all the easy running.

Complete Pete · Feb 6, 2008

I mostly lurk here but just want to take a moment to chime in with some frustration. 
Training for a spring marathon is, at best, tough and, at worst, totally blows. The weather is kicking my butt and I'm such a wimp about it. Running has been going well overall, but it's tough, even tougher than I thought it was gonna be. 
I'm done whining for now. You guys rock! Thanks for listening.

hawk765 · Feb 7, 2008

Pete - I agree, the weather in our area really sucks for winter training (I'm smack in the middle of the snowbelt). I've gotten pretty good over the years at adapting and getting the runs in through a large variety of nasty conditions. I HATE running on a treadmill, so I've gotten pretty good at getting the gear right. I also do my runs at 0 dark thirty, so that helps, cause I don't have much time to think about how nasty it is outside - I just get up, pile on the layers and go! 
Thanks for the hilly route you posted. I'll have to give it a try, although it may still be flooded this weekend. I was hoping to get my 20 in on the Towpath, but I think I'll have to bring a boat!

Timr1 · Feb 7, 2008

Yeah, I agree with both Hawk and Pete. The up and down weather is tough to deal with. You just have to be flexible. I don't have it as bad as you guys. Living in the south, winter training is usually really good here. But, while I had a good week last week, I could have had a GREAT week if I hadn't been stopped by a cold miserable rain on two days. And I also hate the TM! Can't do it for much more than 5 miles.

Tamster · Feb 7, 2008

Hey - I need to get out of the Master's group more often! A spring training group - cool! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
I'm training for my first marathon. Eugene on May 4th. I did two HM's last year on fairly minimal training. Well, even this marathon training will be on less than ideal mileage for marathon prep, but I'm just doing what I can do and making sure I get my long run in each weekend. Fortunately, we have an inaugural HM in 2 wks in my area (not a lot of racing in my area, at least not longer distances) which coincides with the scheduled 14 miler that weekend - so that'll be a training run for me. Then I have a 10 mile race in April, that coincides with a 20 mile training run, so I'll double it up that day. 
Nice to see others in a spring training group. I'm not quite up to the same level of running as I see that most of you are, but I hope I can learn some valuable information from you all to help me with my M training.

hawk765 · Feb 7, 2008

One thing that helps with dealing with the weather is not getting too hung up on the schedule. Tuesday I was scheduled for 12 with 7 @ 15k pace. A huge thunderstorm blew through the middle of the run. I just have to figure that just running 12 miles with soaking clothes, wet shoes that still haven't dried out and into strong winds and through giant puddles has got to equal or exceed the effort I would have put into the tempo run <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif"> Same goes for trudging through snow with 150 pounds of extra clothes when I had a VO2 max workout planned - it's all got to balance out in the end, if not, then no big deal. I sometimes wonder if somewhere Pete Pfitzinger is reading these daily run threads and wondering what kind of idiot would go out and run in those conditions just based on a schedule he wrote in a book 10 years ago <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Tim, I much rather deal with the snow and ice than having the winter rainstorms that you deal with. We had that here on Tuesday and it just royally sucked <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Same goes for the heat and humidity that you have in the summer <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif">

Timr1 · Feb 7, 2008

Yeah, I'll be the on in here bitching about the weather when the summer rolls around. I did just shy of 200 training miles August last year, and we had 14 consecutive days of 100+ degree temps. We were in a stage 3 drought, and had an avg daily high temp for the first 27 days of the month of 100.7. And yet the humidity was awful. My long run training group moved our start time to 5:00 am on Saturdays. I did 20 mile runs on back to back Saturday mornings and was thrilled to get them done in right at 3 hrs. So, you take the bad with the good.

roots · Feb 8, 2008

On winter training, I found that running by time is a way to ease the pressure of making a certain pace. I initially learned this from following the Benji Durden training plan. Long runs were 2:15, 2:30, 2:45, 3:00, etc., with no concern for mileage. 
Hawk765 and mrinertia, have you run the Hinckley Reservation? It's a little out of the way, but it's the classic marathon training venue for marathoning. I live on the west side, but our group heads down there one Saturday per month for the 10 mile rolling hill course. We have 6 and 3 mile options too. Build up to 20 miles there and you can run any marathon, anywhere. 
Closer to Hawk's side, have you run North Chagrin? I imagine it's not hard to find some hills if you head east from the Heights.

Complete Pete · Feb 8, 2008

I'll be running a chunk of it tomorrow morning for my 14 miler.

hawk765 · Feb 8, 2008

Roots, I've run many a mile in North Chagrin. Great hills. I'm also 5 minutes from the Euclid Creek Reservation - nice and hilly as well. A favorite run is to run down to the art museum through Little Italy and then back - all uphill from there. It's much better to do on a nice summer morning, however <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">. I will have to check out the Hinckley hills run. It's always nice to go somewhere different, but unfortunately some long run days require me to get started at 5:30, so I just stick around the 'hood. 
Pete - have a good run. I heard that parts of the Towpath were closed due to high water, but I would imagine by tomorrow that would not be the case.

Spring Marathone Trainers - Week of Feb 4th

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