... As a note I've been training pretty damned intensely for going on 2 years and have seen a ton of changes. I have only 2 marathons to use as reference: The first being non-professionally trained and doing all the wrong things including shitty morning ingesting choices - 5:09 The second being a great lesson. Tons of good info that I am still trying to grasp. Ultimately I underperformed, but was still a decent race. 3:06:52 ...
...
As a note I've been training pretty damned intensely for going on 2 years and have seen a ton of changes.
I have only 2 marathons to use as reference:
The first being non-professionally trained and doing all the wrong things including shitty morning ingesting choices - 5:09
The second being a great lesson. Tons of good info that I am still trying to grasp. Ultimately I underperformed, but was still a decent race. 3:06:52
Wow - did you really improve your time by >2 hours? That must have been something else besides seriously bad food choices.
race obsessed
Yes I did.
but no it was race morning food issue.
cramped and on the edge of vomit starting at 13. Run walk then walk run then walk walk will smash any attempts for a good time.
i should have been in 3:45 shape at that race - so still would have been a pretty substantial PR.
Runs4Sanity
What is interesting is that I ran sub-3:00 for the marathon off that training as well.
I am hoping to get more into the 60 miles range this summer during my 2nd marathon training.
*Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*
PRs
5k - 24:15 (7:49 min/mile pace)
10k - 51:47 (8:16 min/mile pace)
15k -1:18:09 (8:24 min/mile pace)
13.1 - 1:53:12 (8:39 min/mile pace)
26:2 - 4:14:55 (9:44 min/mile)
Are we there, yet?
That would be good mileage, but to be more effective it also needs to include a good dose of speed work. I think that's the HARD part you mentioned above.
2024 Races:
03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles
05/11 - D3 50K 05/25 - What the Duck 12-Hour
06/17 - 6 Days in the Dome 12-Hour.
Speed work
Thems the key for me.
Though dropping out of the 90mpw range makes me feel like a slacker...
Speed work Thems the key for me. Though dropping out of the 90mpw range makes me feel like a slacker...
Looks like it's paying off though with your HM PR!
What about girth?
Hmmmm... I always think of tracks when I hear speed work.....
Girth is nice too, real nice.
So not only should you run long and hard, you should do a wide variety of workouts?
Lol, yes.
But honestly I was thinking of another kind........ but that's okay, we'll go with your idea
I run well over half, maybe as much as 3/4 of my intervals on roads or paved trails. It's lots of fun finishing a 1000m interval uphill.
I like fartleks, or progression runs.
Not really...
PRs: Boston Marathon, 3:27, April 15th 2013
Cornwall Half-Marathon, 1:35, April 27th 2013
18 marathons, 18 BQs since 2010
hahah. agreed.
though I took that 'fun' as being better than a sharp stick in the eye.