Forums >Racing>2019 Sub 3 hour marathon thread
Awesome race Madison, what’s next? Time off or you going after something else
3K: 8:29.12 (2017) 5K: 14:56.59 (2016) 8K: 25:27 (2016) 15K: 53:46 (2022) HM: 75:41 (2022) FM: 2:43:17 (2022)
Madison that’s a killer result
weather I saw that 2 miler. In those conditions that’s ridiculous
79.5 this week
mon 8 8:20
tue 8 8:18
wed AM 9.25 with 35 min at 6:23
PM 10 with 6x5:30 at 5:43 that hurt a touch
thurs 8 8:25
fri 9.25 with 35 min at 6:27
sat 8 8:12
sun 18 as 8 miles easy then 3x18:00 at 6:06
HM: 1/17 1:18:53. FM: 12/18 2:46:04
Thanks! Stellar week Swim!
Enjoyed your report Madison - congrats again!
Congrats to Darkwave and Andres this morning!
My 2 miler was pretty rough overall and pretty much killed my stomach afterwards (diet is tough too for an evening race) which carried over to this mornings last LR where I think I hit the portalets 3 times over a 12 mile stretch. As for the race I finished 6th overall and went out pretty hard for the first mile in 5:13, but then struggled a bit coming home slowing to 5:22 or so as there was a headwind in that stretch. Definitely have lost a bit of my top speed compared to the last fall, but that’s to be expected after lots of marathon training. Other workout of note was on Wednesday where I hit 6 miles at faster than goal pace. Will cut the volume in more than half this week!
Weekly SummaryMonday, Apr 01, 2019 thru Sunday, Apr 07, 2019
Although, latest forecast models do NOT look good almost showing a repeat of last year (heavy rain, cold, and a headwind) but thankfully it is 7-8 days out right now 😉
1mile: 4:46 (12/20) | 5K: 15:57 (3/21) | 10K: 33:40 (4/20) | 15K 51:43 (4/21) | HM: 1:15:03 (12/20) | FM: 2:40:30 (1/20)
Lots of great racing this weekend!
Madison: Nice race report. You paced that just right I think given the placement of the hills. As MMC asked I am also curious what your plans and goals are for the rest of the year. Congrats again on a great race and time!
Swim: 4 Q sessions, I don't know how you do it! That Wednesday double looks brutal. But you seem to be thriving off of this type of training. If it works, don't change it!
Weather: Very solid 2 miler especially considering the weather and your GI issues! I wouldn;t worry about the top-end speed not quite being 100%; you are in marathon mode now so that is to be expected.
Mikkey: Great job in your half!
DW and Andres: Great races at Cherry Blossom today!
Well, the dishes are pretty much done for this cycle for me. All easy last week except for a bit of faster running yesterday and a few short strides earlier in the week. This week I'll just run Tues, Wed, and Thursday and focus on resting up for Sunday.
2:52:16 (2018)
Stotan Disciple
Madison 1st off congratulations one the race.
2nd you probably would have had a better race sans all that useless shit you took. Who is your coach Alberto Salazar????. Me and my GF are rereading your intake and we are amazed you did not go into liver failure. Consider yourself lucky acetaminophen is metabolized in the liver. It was better to take Tylenol vs an inset. You took double dose, one dose would have been fine there was absolutely no reason to take that much as you are running you’ll be likely to have dehydration so having that concentration in your liver that was not good. Hurting in a race is natural the pain is there for a reason never mask your pain that’s some Alberto Salazar shit. No bueno.
Your body should not be working that hard to clear it while performing a strenuous activity. That’s just crazy you should do another races not hopped up on so much Tylenol.
Thinking should be done first, before training begins.
Training update: Not much to say. 55 this week as planned. Didn't recovery quite as quickly from the 15k as I would have hoped, suffered accordingly in my workout, but I think I have gotten over the hump.
Not sure what next week will be mileage wise, but I'm not doing a crazy taper. I plan to do 3x1K @ CV (3:20) tomorrow with a longer cool down. I just want something quicker that wont really tired me out. The plan after is 60 min Tuesday, 50 min Wednesday, 40 min Thursday, 30 min Friday with Strides and Plyos, 2x30 min Saturday, 30 min Sunday.
Focuses in the coming week will to be to get 8-9 hours of sleep a night, make sure I take my supps (Iron and D3), and loosen up my glutes and quads in anticipation of getting a beating.
I know there will be some of you at the expo Saturday; is there a meetup planned?
Training update: Not sure what next week will be mileage wise, but I'm not doing a crazy taper. I plan to do 3x1K @ CV (3:20) tomorrow with a longer cool down. I just want something quicker that wont really tired me out. The plan after is 60 min Tuesday, 50 min Wednesday, 40 min Thursday, 30 min Friday with Strides and Plyos, 2x30 min Saturday, 30 min Sunday.
Training update:
Why you need supplements your food provide all the nutrients you need unless you’re vegan.
anyways what’s the recovery and how do you know 3:20 is your true CV pace? Why not do 2x 2k with 2min 2x 1k with 1 min all @ CV then take a day off in there. You’re nuts it’s good to be young I’d implode.
Nimmals - Good advice on the acetaminophen and pain. I started taking acetaminophen before marathons many years ago after talking with my former PCP (an ultrarunner). I have never seen harm from it but I've never really seen a benefit either. I only took 1 dose (1000mg) the day of the marathon. I carried another dose in my shorts pocket with my electrolyte pills but I never took it. I don't get your Tylenol comment though - Tylenol is acetaminophen . . . The other stuff I took that morning and during the marathon (hotshot, gel, Maurten, electrolytes, beet juice, caffeine) I do think helps.
In terms of what's next, if I recover well this week I'll likely do another Spring marathon. Today (day after the race) I am feeling pretty good. I'm sore, but not too bad.
Nimmals - Good advice on the acetaminophen and pain. I started taking acetaminophen before marathons many years ago after talking with my former PCP (an ultrarunner). I have never seen harm from it but I've never really seen a benefit either. I only took 1 dose (1000mg) the day of the marathon. I carried another dose in my shorts pocket with my electrolyte pills but I never took it. I don't get your Tylenol comment though - Tylenol is acetaminophen . . . The other stuff I took that morning and during the marathon (hotshot, gel, Maurten, electrolytes, beet juice, caffeine) I do think helps. In terms of what's next, if I recover well this week I'll likely do another Spring marathon. Today (day after the race) I am feeling pretty good. I'm sore, but not too bad.
Oh crap pardon me we were cracking up we thought you took the additional ones I didn’t read clearly my GF said she told me I guess I was thinking you were consuming them on the run. Hahaha that’s a lil better but you shouldn’t take any to start pain is a natural and necessary thing there was a story recently about a woman who don’t feeel pain or anxiety her hands were messed up. Because she has no use of the sense. She burn harm near main herself. Pain is our TAWS to keep us from running into our own demise.
You should add the beet juice again this week. Taking it before was a good idea I always do it for two days after as a recovery. Come to think of it I had some before CIM my GF bought the mix at expo. I’ll have to do it again. I have to believe you’ll have a better result in your next marathon. I’m looking at your body of work and on a friendlier course that high 2:32 low 2:33 you seem to be in way batter shape than I was at CIM Rock a fast course like Grandmas.
RIP Milkman
Congrats to Andres, DW, and Mikkey on good racing this weekend
Madison - Great race report, thanks for posting.
Weather - Interesting taper, I’m surprised you ran as much as you did, do you like the much sharper taper as well?
Nimmals - you bring a lot of entertainment (and knowledge!) to this board, I liked your Salazar comment.
MMC - I’m going to the Red Sox game on Saturday, not sure when I’ll be getting to the expo (or if I’ll have to go Sunday instead). What does your Saturday 2x30 mean?
Me - well, I went from my legs feeling very strong about 10 days ago to feeling like complete crap during the actual taper. My workout Wednesday was both way too difficult and nowhere near goal paces. My “long” run this Sunday felt like a real long run, where my legs were just out of gas only 8 miles in. Not exactly worried at this point given I always feel terrible during the tapers, but I haven’t felt this off in any of my marathons. Staying calm though, I assume it’ll work itself out over the next week.
Also, weather forecast looks like crap. Hoping that whole “it’s not accurate until 5 days out” is true.
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
JMac: Solid workout and you'll feel better soon! Honestly looking back at this week I might have overshot just a bit on total mileage and hoping that a more drastic cutback this upcoming week helps. Last year before my marathon PR I ran 65 the week prior to race week so hopefully that along with the extra day this time helps too. I am coming down from a few weeks in the mid 90's, then 90, 79, 69 With the plan for this upcoming week will be no more than 30-35 (with a day off on Sat) ... If that weather forecast holds then it really won't make that much difference anyways
JMac 2x30 means two 30 minute runs, pretty much a double recovery day which has been typical during this cycle. Also, hopefully you aren't a Sox fan (assuming you aren't being from NY) because they stink right now.
Nimmals I've been basing my training paces off of a mile I ran back in January, not ideal but what I've been doing. When I threw 3:20 up there it was a guess, but I just found a basic Tinman CV chart in some power point online, and it says 16:19 5K (on the track) is 3:22.5. I'd give myself that or faster in a track 5k, so I think my guess of 3:20 was somewhat accurate. I want the paces to be quick, I don't think 3 will do me any damage. I will determine rest duration as I go (was doing 6-8 @ ~3:07 w/ 45-60 seconds rest a few years ago). I could do 2x 2K, I just figure 3x1K is easier. I will admit I have been winging my training a lot this cycle.
As for supplements, I take protein powder everyday. I don't think my diet is super high in it and I would like to be in excess especially when I feel like crap often from training. I take iron because it was very common for people to be deficient in it on my college team from the crappy food served on campus and the high mileage. I still take it because it can't hurt. I take D3 because it helps with mood over the winter and its common for people in the US to be deficient. I take supplements to counteract common deficiencies, not necessarily ones that have afflicted me.
Darkwave CV is a training pace that the Tinman group uses it stands for critical velocity. Its 90% of VO2. Don't know much science behind it other than I respond decently well to it. Also great race! Was scrolling through Strava and saw that you and one of the localish guys (who ran 47:38) raced it. Did not realize how massive a race that is.
Mother of Cats
Would very much like to meet up on Saturday, if doable. Please keep me in the loop.
A bit bummed I could only meet briefly with Ace and not at all with Andres - Cherry Blossom post-race was a zoo, and I got tied up in my running team's official annual photo shot. But I'm really glad they got to experience some of the best of a city I truly love (I'm a born and bred Washingtonian - we do exist).
Ran 63:01 today, so tantalizingly close to sub-63. It's a 54 second PR, so I'm not allowed to whine, I guess. Race report is here.http://wellimtryingtorun.blogspot.com/2019/04/race-report-cherry-blossom-10-miler.html
Great race, Madison (and shake my head at the plastic cups that crack when you squeeze them - race management should have known better).
Weather - I think it is very very hard to run a good 2 mile race off of marathon training. There's a reason specialists in that distance don't train like marathoners.
Supplements - now that's an interesting discussion. I do supplement with Vitamin D, fish oil, type 2 collagen (made by Osteo Biflex) and magnesium. I tend to be low in both Vitamin D and magnesium if I don't supplement with those. I used to do iron as well, but I now use a protein powder that contains iron, so I haven't needed the pills. I'm also of the philosophy that it's best to get all this stuff through food if possible, but in my case, I just don't seem to be able to get enough - probably partially due to my recurrent digestive issues (which BTW were totally fine today).
Jmac - sometimes the body does a coiled spring thing before races. As for the weather, that's still all over the place. Saturday was looking lousy about 24 hours ago; now it's looking better. Maybe same deal for Monday?
Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.
And...if you want a running Instagram where all the pictures are of cats, I've got you covered.
Also, I'll dump off my week.
40 miles, 14 "miles" of pool-running, and 1000 yards of swimming.M: Yoga and 8 "miles" of pool-running.T: 10.5 miles, including 6x800 in 3:07, 3:02, 2:59, 2:58, 2:56, 2:53. Also leg strengthwork and 500 yards recovery swimming.W: 6.5 miles very easy (9:09) plus drills/strides and DIY yogaTh: light upper body strength/core, DIY yoga, and 6 "miles" of pool-running.F: 7 miles, including an uptempo 1600 in 6:16, and DIY yoga.Sa: 2 miles very easy (8:57) and some DIY yoga.Su: 2.5 miles warm-up, 10 mile race in 63:01 (6:18 pace), 1.5 mile cooldown. Later did 500 yards recovery swimming.
Do we have a race report from Mikkey yet? I haven't seen it.
I don't have much insight on CV workouts.
My weekly
M- 5 easy
T- 8.5 w. 6x1k
W-8 easy
T-7.5 easy
F-5 easy
S-5 easy
S- 12 (same 4,2,1,2,1,2 that weather did)
Felt crappy most of the week following the 10 mile, icy rain made for some grim 1k reps. Decided to just keep it easy until Sunday and avoid my family as much as is vaguely polite-they've all got the cold. Ran first thing Sunday and felt cruisy, got home and flew to Ireland,heading for New York today.
Everyone stay sane.
I'm up for a Saturday meet at the Expo if family stuff allows
Upcoming; 14th Sep Scottish veterans XC trials, 289th Sep Great Scottish Run 1/2, 12th October TAMA half marathon, 27th October Leeds Abbey dash 10k