Goal of Sub-3 Hour Marathon (Read 15823 times)

    Hey guys, let me float a question out there to you: I did 5x1600m tempo intervals today--what's the amount of recovery you'd take on these puppies... On an aside, my footspeed has gone to crap...funny how quickly that can disappear.
    I like doing them on the track and taking 200 or 400 recovery jog rather than timing the recovery. Closer to a race I'd usually go with 400.
    Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
      Hey guys, let me float a question out there to you: I did 5x1600m tempo intervals today--what's the amount of recovery you'd take on these puppies... On an aside, my footspeed has gone to crap...funny how quickly that can disappear.
      For tempo intervals you want to keep the rest very short. For every 5-6 minutes @ tempo pace I would do 1 minute of rest. So I would be doing 4-6 x (1200-1500m) with 1 min Rest or 4x(2400m-3000m) with 2 min Rest... For VO2Max Intervals I usually do like a 5:4 or 4:3 ratio (5 interval, 4 rest or 4 interval, 3 rest). For Tempo (5-6 interval, 1 rest or 10-12 interval, 2 rest or 15-20 interval, 3 rest)... I've actually done 8x1200mT with 30sec Rest... (All from Daniels).


      Ham & Egger

        I like doing them on the track and taking 200 or 400 recovery jog rather than timing the recovery. Closer to a race I'd usually go with 400.
        Oh, I meant the distance. I took 200m (or about 1:30), but the pace was pretty restrained...more like HM effort for the first 3...only last one really got me at that magical "threshold" point...but whatever, it's early and I'm just trying to get a sense of things...funny you say that about the Recovery closer to the race, however...as the marathon comes, my recoveries wil actually be decreasing (more like Floats as opposed to jogs)...
        www.tuscaloosarunner.blogspot.com
        JDF


        Non-Stroller-Still Crazy

          I've actually done 8x1200mT with 30sec Rest... (All from Daniels).
          At what pace? God, that must have hurt?
            At what pace? God, that must have hurt?
            Looking back is was actually 7x1200m+1x1600m with 30 seconds rest (45sec in between 4&5 to get a drink). The average pace for the repeats were 6:29/mile. Pace ranged from 6:24-6:32/mile. My HR averaged 153 on the first repeat and 167.5 on the last one. The intervals averaged a HR of 163. I was surprised how good the workout felt actually. However it was 50F out which might have been a big reason. For these repeats I don't jog a certain distance, I just slowly walk/loop around the starting line on the track. Whenever I have good workout on the track I question sometimes if the track is short (like I somehow trust my Garmin more than a measure track Smile ) This Sunday I have 3.2k warmup 4x(1200m-1500mT with 1 min Rest) 80 minutes Easy (probably around 15.3kish) 4x(1200m-1500mT with 1 min Rest) 3.2k Cooldown However, Hanna is supposed to be leaving at time so it might be really windy...


            Ham & Egger

              Looking back is was actually 7x1200m+1x1600m with 30 seconds rest (45sec in between 4&5 to get a rest). The average pace for the repeats were 6:29/mile. Pace ranged from 6:24-6:32/mile. My HR averaged 153 on the first repeat and 167.5 on the last one. The intervals averaged a HR of 163. I was surprised how good the workout felt actually. However it was 50F out which might have been a big reason...
              What race were you training for? How far out was the workout? Did the race time match up w/ the workout? I'm asking cause I'm nosey. That's the kind of schmuck I am...
              www.tuscaloosarunner.blogspot.com
                What race were you training for? How far out was the workout? Did the race time match up w/ the workout? I'm asking cause I'm nosey. That's the kind of schmuck I am...
                This race is in 5+ weeks, its Chicago 10/12... So I can't tell you anything yet. Right now, I could be anywhere from 2:58-3:07, who knows right now.. Im thinking of starting out first mile around 6:50-7:00. Then try an do 6:50's for as long as possible.... The workout was about two weeks ago... My tempo paces are about 10-15 sec/mile faster than when I followed the same plan and ran a 3:06 in NY. I didn't run this workout back then since I was injured and ran a race that week of the plan..


                Ham & Egger

                  The workout was about two weeks ago... My tempo paces are about 10-15 sec/mile faster than when I followed the same plan and ran a 3:06 in NY. I didn't run this workout back then since I was injured and ran a race that week of the plan..
                  If you're 15 sec faster on your tempos at relatively the same effort & ran 3:06 on a pretty difficult course & you're racing Chicago & assuming the weather isn't absolute garbage ala last year & it's your day, I really think you're on pace for a 3 flat or better...I mean, at least in the theoretical world. Then again, it's the marathon and it's a bear (or so I've been told). But seriously, you seem to be in damn good shape.
                  www.tuscaloosarunner.blogspot.com


                  Ham & Egger

                    sorry for the double post.
                    www.tuscaloosarunner.blogspot.com
                      If you're 15 sec faster on your tempos at relatively the same effort & ran 3:06 on a pretty difficult course & you're racing Chicago & assuming the weather isn't absolute garbage ala last year & it's your day, I really think you're on pace for a 3 flat or better...I mean, at least in the theoretical world. Then again, it's the marathon and it's a bear (or so I've been told). But seriously, you seem to be in damn good shape.
                      I'm hoping and we'll see. But the marathon is tricky all of this training for one day and if you screw that up its months before you usually come back with another one. Thats the difference between this and 5k's, 10k's and even HM's. I think if the stars align I'll have a shot, but you never know. Especially since I've got two kids at home and the oldest is back at school. Got avoid those school sicknesses... I felt like crap the week before Boston and it showed (3:20)... I'm hoping thats not the case in Chicago
                        Oh, I meant the distance. I took 200m (or about 1:30), but the pace was pretty restrained...more like HM effort for the first 3...only last one really got me at that magical "threshold" point...but whatever, it's early and I'm just trying to get a sense of things...funny you say that about the Recovery closer to the race, however...as the marathon comes, my recoveries wil actually be decreasing (more like Floats as opposed to jogs)...
                        I should have said "race week" rather than "closer to the race". Usually I do a moderate-light workout about 4 days out and take a longer recovery jog for those. That said, I haven't noticed any huge difference performance wise between 200-400 recoveries. I was reviewing my logs the other day and the only thing clear was that 5 or 6 x 1600 on the track preceded most of my best races, regardless of recovery length. Next most common track workout has been 1000's ~10k.
                        Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
                          Recap for week ending Sun 9/7/08: Mon – 8 miles at 8:23 pace Tue1 – 6 at 8:39 Tue2 – 4 at 8:42 Wed – 11 miles including 3 x 1600 x 400 on track (6:19, 6:16, 6:16) Thu – 6 at 8:29 Fri – 6 at 8:42 Sat – 6 at 8:42 Sun – 14 miles including 10-mile race: 6:35, 6:33, 6:32, 6:35, 6:31, 6:31, 6:32, 6:33, 6:34, 6:34 (1:05:30 chip) 1st 60-64, 33/~450 overall. It was a warm day with no clouds but not nearly as bad as I had feared. I was happy with this one and how I was feeling during the week.
                          Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
                            Recap for week ending Sun 9/7/08: Sun – 14 miles including 10-mile race: 6:35, 6:33, 6:32, 6:35, 6:31, 6:31, 6:32, 6:33, 6:34, 6:34 (1:05:30 chip) 1st 60-64, 33/~450 overall. It was a warm day with no clouds but not nearly as bad as I had feared. I was happy with this one and how I was feeling during the week.
                            Kudos Jim, those splits are a thing of beauty! John
                            Goal: Age grade over 80% on a certified course.


                            Ham & Egger

                              Recap for week ending Sun 9/7/08: Sun – 14 miles including 10-mile race: 6:35, 6:33, 6:32, 6:35, 6:31, 6:31, 6:32, 6:33, 6:34, 6:34 (1:05:30 chip) 1st 60-64, 33/~450 overall. It was a warm day with no clouds but not nearly as bad as I had feared. I was happy with this one and how I was feeling during the week.
                              Talk about sucessful pace identification! Nice, nice work...what's this age graded (too lazy to look up the chart)...dude, that's just absolutely amazing. Nice, nice work...
                              www.tuscaloosarunner.blogspot.com


                              Ham & Egger

                                All right, folks, let's see those weeks. Trainging Week: M: 8.8M in 70:29 + core work circuits. T am: 17x1 on/1 off, 11.9M in 88:00. T pm: 5.35 M in 43:33. W am : Hilly Progression Run from 8>7:00, 13.4M in 1:40:41. W pm: 30:00 flex work. R am: 4.6M in 41:30 on soccer fields + core circuits. R pm: 30' Pool Run, 5' wm+10x 1 on/1 off, 5x :30/:30 F am: 5x1600m@HMP>15KP, 200mR (6:15, 6:13, 6:14, 6:06, 6:05), 12.3M in 88:30 F pm: 5.6M in 44:00. SA am: 7.5M in 58:35+8x100m bare foot striders+drills. Sa pm: 4M in 33:00 on trails. SU: 20.15M in 2:26:18. Total: 94M in 12:00:00. Things are coming together. The LR was run at a very comfortable effort and my recovery/EZ runs are quickening up as well at the same effort. One more up week, then a recovery and 10k coming in 2 weeks...
                                www.tuscaloosarunner.blogspot.com