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Discussion Starter · #1 ·
So a group of us in the 30's thread are going to start a thread wherein we share our training ideas, post our workouts, and answer to each other (read: give each other shit about skipping a workout or running too slow - or just plain old being lazy like <b>Baggs</b>)<br><br>
We need a catchy name - since the ones I've already talked to are guys in their 30's trying to push back the clock, I thought MAD RAT (Middle Aged Dudes Racing Against Time). Team Taint was a name I saw at a triathlon that always made me giggle (especially when they started yelling "Viva la taint!"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">.<br><br>
I'm not sure how others do training threads but what I was thinking was for folks to share their goal race and time, current PR for that distance, what they want to focus on in their training, and the next week's workouts.<br><br>
My goal race is NYC Marathon shooting for a 2:47 with 2:45 as my stretch goal. Current PR is 2:53 at Boston 2006 but I think I'm in better shape than that - I was geared up for a 2:50 this year @ Boston but with the weather being what it was I went out easy rather than risk a DNF (ran a 2:55 with a 1 minute neg split - felt awesome throughout).<br><br>
I'm not officially kicking off my NYC training until mid August as I've already got a big endurance base to work off - I'm going with a shorter 12 week program this time, focusing on hard speed (short, hard intervals and short races) the first 5 weeks and then strength (longer intervals and tempo runs, hills, and tune-up marathons) the last 7 leading up to the race. I've got an important test this weekend to make sure I'm starting where I think I am shape-wise - I'm pacing the San Francisco Marathon and I'm hoping to pace the 3 hour group the entire way (right now I may pace the 3:00 group for the first half, stand there for 5 minutes and finish up with the 3:10 group - which is the group I normally pace). What I want is to run a 2:59 and have it feel pretty easy - that would be the sign that I'm in the kind of shape I think I'm in and ready to tackle the program I've laid out.<br><br>
Since most of you may already be into your program, give us some background and post your workouts. We've been trading ideas and I think folks got some new things to try in their training which will hopefully lead to a bunch of kick ass results!
 

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I like MAD RAT, but I also think the primary purpose of a team name is to make anyone who says it out loud blush, so I will brush up on some dirty acronyms and see what I can come up with.<br><br><i>Training for:</i> HM. Philly Distance Run, maybe others<br><i>Current PR:</i> 1:25 (9/06). This PR is going down hard.<br><i>07 PRs:</i> 57m 10m, 16:39 5k<br><i>Goal time:</i> 1:17, 15 or 16 as a stretch goal<br><br>
I have more speed than endurance, so my goal for my training plan is to build the base while not losing speed. I am in week 3 of a buildup, all 3 have been in the mid to high 60s miles/week. I'm feeling pretty stong for this point in a buildup.<br><br>
This week:<br>
Mon: off<br>
Tues: 8 with tempo, 5m <= 29:30<br>
Wed: 9 ez<br>
Thu: 12 hard<br>
Fri: 9 ez<br>
Sat: 12 ez<br>
Sun: 17 moderate
 

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I was trying to think of some clever names, but I think this humidity is taking away what little brain energy I have.<br><br>
Main goal - Milwaukee Marathon (October 7th) - First and foremost is to re-BQ. Second goal PR - 3:07:)59). Most likely a sub-3:00 attempt.<br><br>
Other races coming up:<br><br>
Urban Wildland Half Marathon - August 4th<br>
New Haven 20k - September 3rd<br>
1 10k (haven't decided yet)<br>
1 5k (haven't decided yet)<br><br>
Latest result - unofficial 5k PR - 18:15.<br><br>
Last week's training...<br><br>
M - R6/10<br>
T - R8/R8<br>
W - 5k race in 18:15<br>
R - R4/E8<br>
F - 18 - Last half around 7:35/mile - Felt good and easy<br>
Sa - R9 - wanted an 8/6 day, but life got in the way<br>
Su - 12 w/5x800m at the track <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> / R6<br><br>
Total - 92 miles<br><br>
I've started adding some interval speedwork early in the week and a tempo run midweek. I will do some fast finish long runs, but nothing like the stuff Coach T does.
 

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Ok, it appears that I never saved a copy of my last e-mail to the group, so I’m going to steal Tom’s formatting a bit.<br><br>
Training for: Hartford Half Marathon, Philadelphia Marathon<br>
Current PRs: 1:28:18 and 3:11:59<br>
Goal times: 1:25:59 and 3:04:59 for now – I may revise them as I see how my training progresses<br><br>
I’m currently in Week #2 of the Daniels Elite marathon training plan. Prior to starting the plan I built up my base and finished it off with three weeks at 75, 80 and 80 miles. Week #1 of the plan was 64 miles (detailed below) and I feel much better than I thought I would given the speed of the long run. Week #2 is also 64 miles. I will report back on how that goes on Monday.<br><br>
Last week:<br><br>
Sun: 6 miles @ 8:10<br>
Mon: 18 miles – multi paced – ([email protected]:00, [email protected]:05, [email protected]:38, [email protected]:05, [email protected]:38, [email protected]:05, [email protected]:00) - average pace of 7:11<br>
Tues: 6 miles @ 8:00<br>
Wed: 12 miles @ 8:00<br>
Thu: 5 miles @ 8:10<br>
Fri: 12 miles – 8 @ 6:35, 4 @ 8:00 – average pace 7:05<br>
Sat: 5 miles @ 8:10<br><br>
64 total miles<br><br>
Trevor
 

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I like MAD RAT as well!!<br><br>
Goal Marathon<br><br><b>TC Marathon, October 7</b><br><br>
This is only my seconde marathon ever, with first this past May in Fargo. I ran 4:27 in that one and rana a very conservative Galloway method marathon.<br><br>
TC Goal: Break 4 hours<br><br>
This is an ambitous goal for sure, but it is within reach based on all the projection charts I look at when I plug in race times from shorter distances.<br><br>
I am using a relatively low mpw training program (somewhere between 30-40 depending my long run for the week). I am dabbling in speed work here and there, but my real goal here is to keep buiilding my base miles as I am still only 13 months into my official running career.
 

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Great idea, Chris. <span style="font-size:xx-small;">(Is it a coincidence that PacerChris was there when I scored my marathon PR earlier this year? I think not.)<br></span><br><br>
There is a good marathon trainers' thread in MR over on the other site. I agree: It helps to follow/train along with others here with common goals. The camaraderie works. I hope it grabs hold here.<br><br>
Goal races: Portland Marathon (10/7), CIM (backup plan), and Boston 2008<br>
PR: 3:08:25<br>
Goal time: 3:03<br><br>
Ultimately, I want to break three hours but I think a good first step is to try 3:03 (7:00 mile pace.)<br><br>
I'm currently in 7th week of an adapted Daniels marathon plan peaking 60 mpw. Difficulty-wise, its a toned down version of his Marathon Plan A, with one Tuesday quality workout and one Saturday long run or quality work. Its a program I've used in the past and one that a group of locals are following along with me.<br><br>
Periodization-wise, it broken into four phases. P1 = Easy milage + strides, P2 = hills/intervals, P3 = long tempos and cruise intervals, P4 = taper focus, with one or two interval workouts to sharpen up.<br><br>
I'll be the first to admit that my plan is not the most strenuous one, but part of the focus is the arrive at the starting line healthy and well rested. I guess I would characterize it as an "Intermediate" marathon plan.<br><br>
I still have some ultra-ambition, however trying to temper it in order to chase the marathon dream. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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i don't think I am fast enough to cyber train with you guys...plus I'm not 30 yet and I'm not a guy <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> So, have fun without me <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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we can make a girly club and post a sign that says "NO BOYZ!" wanna?<br><br><br>
Seriously, I didn't mean to ruin your serious thread, but if you will have me, I would love to run with a bunch of hot 30 year old men....even if it's only virtually <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> (Of course, my wonderful fiance will do the real life running with me)
 

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1. If you think I'm 30, then you can stay as long as you want.<br><br>
2. Fiance? He's going to have to go.<br><br>
3. You might want to provide us with a post similar to those above to tell us about your background in running and your current running goals. We'll be able to help you out a lot more that way.
 

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Well, my 1st marathon was marine Corp 2005 and I sucked---BAD!!! 5hr 44 min....But it was very nearly a DNF!<br><br>
For my second go I went with the Goofy endurance Challenge. The 1/2 marathon followed the next day by the full marathon. I finished in 4:44<br><br>
This will be my third and I am going back to show Marine Corp who is boss! My stretch goal is a BQ which is 3:40, but sub 4 hrs will make me happy. My pace will have to be 8:30 in order to qualify. I ran a half marathon at this pace last year so I am confident I can do it, just maybe not quite yet <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
This week:<br>
M- xtrain<br><br>
T- Speedwork (We call it a Quality workout) 3 sets: 1200 m @ 10K, 1 min recovery, 400m @ 5k, 3 min recovery<br><br>
W- 5 miles EZ followed by some strides (I'm gonna try these)<br><br>
Th-8.5 mile Tempo run ( probably only like 5 at actual Tempo pace, which is 8:00 or below<br><br>
F- rest<br><br>
Sat- 14 miles For the first segment we build miles but no real focus on pace. Then we step back and focus on the pace of the long runs on the next 2 build ups.<br><br>
Sun- 5 EZ<br><br>
That is the plan! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Can I play? I need someone to kick my a**. 38 yo female (assuming you are allowing the girls) training for the Lehigh Valley River Marathon (PA) on Sept 9. Currently using a time based plan (Durden, I think-pathetic I don't know this) My goals are as follows:<br>
1) Finish this thing running and smiling.<br>
2) Would love to come in under 4:00 hours but a nasty fall this week may have squashed that. I have a slightly sprained wrist, bruised shoulder and the worst thing is a soft tissue injuy to the top of my foot. Dr says running can't do any harm but it is still painful. Lots of ice, NSAIDs and some add'l xtraining days will hopefully get me through the rest of this. I need help, encouragement and possibly the threat of some physical punishment.....Thanks<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter · #13 ·
<b>Toe Jam</b> - First off, that's a nasty name you have there...hopefully it's just a nickname and not a condition from which you are suffering.<br>
For MCM - what's your plan of attack? Are you going to take it out from the start on 3:40 pace? If you've done a half at that pace, that might be aggressive. Rule of thumb is double your half time and add 10-15 minutes or so - for some it's more, for some it's less. The reason for my question is that if sub 4:00 is your goal, I'd recommend going out on that pace - if you go out for a 3:40 and that's too aggressive at this point in your running, you're in for a long slog and sub 4 could elude you. Your plan looks pretty good given the race is late Oct.<br><br>
And T is right - ditch the dude and we'll talk more! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br><b>Kruss</b> - I'll be happy to kick your ass - but it sounds like you're doing that to yourself! How have your long runs been going? Your race is probably the first of all of us - we get to benefit from any race day mistakes you make! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Is this your first marathon?
 

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Pacer Chris--- I like my name thankyouverymuch! I agree that I will start out with a 4:00 pace and make that decision as I go. But, just maybe by the grace of God I can take an hour off this time like I did from #1 to #2. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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baggio16 - Milwaukee vs Twin Cities - Very similar speed wise - Except Milwaukee doesn't have that nasty 20-23 hilly thang. I hope to see you at LFM - Start area.<br><br>
I have been on a cycle of hard-easy - Not as worried about week workouts -<br><br>
Last week was 129.5 miles with<br><br>
T - 16 with 30 minutes at LAT<br>
TH - 16 with 6x 4:40 at Vo2 max - with equal recoveries<br>
SA - 28 mile long run<br><br>
Other workouts are Hills & Fast 400s - I am working more on leg speed than endurance. I am on vacation this week - so it will be a cutback -<br><br>
10K - 35:46<br>
1/2 M - 1:21:45<br>
M - 2:45:58<br>
50M trail - 7:50<br><br>
I was unaware there are races shorter than a 10K <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
I plan on doing Lakefront Marathon - Milwaukee - But I might do Fox Cities or Whistle Stop - I have already paid for LFM - to secure a spot.<br><br>
About mid-august I will take the leg speed workouts out and do some Jack Danielish stuff - Long MP runs - Long progressive runs - and long MP + T-Paced.
 

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How do you fit in so many miles?? Holy bejesus! I know I can fit in 50 m/week but beyond that I feel like I have no time for anything. Maybe when I get faster, then I will just do more miles in the same amount of time.....
 

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Flounder -<br><br>
Those are some impressive mileage totals. I'd be interested in hearing how you fit the miles in too. Is it early AM running for the most part? I once put in a 101 mile week and running felt like a second full-time job.<br><br>
Thanks again for the advice on the Daniels plan both here and on CR (I'm assuming you are <i>runforfun</i> over there). Its always great to get some perspective from those that have tried it in the past.
 

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Flounder - How's the course? It looks like a few little bumps here and there, but overall a fast course. I just hope the wind is from the north.<br><br>
I should be in Milwaukee this weekend and want to take a look at it. I've been lazy with my hillwork, but I'm hoping to start that up in August. I'm not a big fan of training in the humidity of summer in Minneapolis.
 

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Baggs:<br><br>
I was watching ESPN last night and I see this scroll by "Baggio to retire at end of season". For a second, I was like, what the h*ll? Do they know everything? That's not even his real name!!<br><br>
Oh, wait, <a href="http://sports.espn.go.com/mlb/news/story?id=2947484" target="_blank">BIGGIO</a>. Doh.
 
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