2022 Advanced Marathoning Thread (Read 301 times)

Fishyone


    RP, JMac, , LB, coach and others thanks for the input.  I started reading the Daniels book and skipped ahead to the 2Q workout plan and ran the week 14 Q1 today.  My T paces were 6:57, 6:53 and 7:04 for the T segments and I was shooting for right around 7 so I'm happy with the result.  It was still really cold but no wind so it was manageable. I downloaded the workout into my garmin so it was a little strange to not see total miles during the last "cool down" segment thus stopping at 19.99  

     

     

     

    Week 14          
               
    Date Name Miles Duration Avg/Mile Notes
    1/10 lunch run 11.13 1:38:38 8:52  
    1/11 treadmill 7 7 0:59:00 8:26 Morning run
    1/11 Treadmill 5 5 0:45:00 9:00 Evening recovery
    1/12 11 with 7T 11 1:23:37 7:35 2 W/U 7T@7:00 2 C/D
    1/13 Lunch Run 13 1:46:38 8:13  
    1/14 Morning Run 13.26 1:58:14 8:55 Morning run
    1/15 Morning Run 8.04 1:07:31 8:24 COLD!!
    1/16 Week 14 Q1 19.99 2:39:20 7:58 2E, 2T+2min rest x2, 60min E, 2T, 4E
               
      Total: 88.42      

    5K 19:18 (2014), 10K 40:13 (2014), 1/2 1:29:07 (2015), full 2:58:36 (2015) 

      Darkwave: That's great to hear that your runs felt better with the glutes firing properly. I hope this is the solution to your issues. On a glute-related note, I just got a Booty Sprout machine this week and I love it; it really isolates and strengthens the glutes in a way I've not been able to achieve with other strength training.

       

      Coach: Nice week with a lot of climbing. I'm also impressed you got out there every day in the cold and wind we had this week!

       

      Steve: Excellent week, and what a long run! That's a ton of climbing. Is your marathon a hilly course? Even if not, hilly long runs like that are great training.

       

      Fishy: Great mileage and quality. Like with Coach I'm impressed you got out, especially for that many miles, in the cold this week! Your JD quadratics will make JMac happy.

       

      Kind of a disappointing week again for me. Work was awful this week, the kind of week where I wish I could retire 15 years early... I felt lousy on most runs probably due to stress. And I'm a wimp compared to most of you and can't deal with the single digit temps and wind so did half my runs on the treadmill. Felt good on the long run today at least so ended the week on a positive note.

       

      Weekly for period: From: 01/10/2022 To 01/16/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      01/11 Afternoon Run (TM) 12.02 19.34 1:39:08 8:15 5:08 0
      01/12 Morning Run (TM) 6.01 9.67 55:13 9:11 5:43 0
      01/13 Morning Run 13.21 21.25 1:49:29 8:17 5:09 863
      01/14 Morning Run 10.42 16.76 1:28:11 8:28 5:16 600
      01/15 Morning Run (TM) 6.02 9.69 55:17 9:11 5:42 0
      01/16 Long run 18.02 28.99 2:15:00 7:30 4:39 906

      Total distance: 65.69 mi

      2:52:16 (2018)

      Running Problem


      Problem Child

        fishy glad you liked it. Next time do the fill 20 miler. Don't drop it at 19.99. slacker. 

         

        Quick drive by posting.

        Kids will be home all week so running is going to be minimal. Covid exposure = daycare closed for a week. Stupid, and complaining doesn't change anything.

         

        All easy running this week. Still doing okay with the "run every street" thing. At least one day this week was a "I don't feel like running at all" type of run and it shows. Surprisingly I still hit 50 miles. Sunday's long run started at 2:30am. Yes 2:30. I had planned on waking up around, but woke up at 2am and knew by 2:15 I wasn't going to fall back asleep. Literally no one else out there until I was in the final mile and only aroudn 3am did I think "hmm...I wonder how many people would be heading home from the bars since they stop selling at 2am where I'm from." I had a headlamp, but used all moonlight and forgot my safety vest. Got home, like last week, before anyone woke up. About 12 hours later I was falling asleep on the couch. The walks help mentally. Plus it's actually nice out so I feel bad with the dog just sitting around doing nothing. Oh and Sunday's long run was NOT designed to be as fast as it was. Something about running in total silence and darkness just made me go faster. I actually noticed I was going fast, thought "hmm how fast is this?" and it was 7:20/mi pace. I only drank about 4 ounces of Skratch lab and I was totally expecting to take on more.

         

        Weekly for period: From: 01/10/2022 To 01/16/2022

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        01/10 That time it was the perfect day to not run. 6.52 10.49 00:48:28 07:26 04:37 161
        01/11 That time the third NO TRESPASSING sign was no longer a warning. 10.87 17.49 01:24:13 07:45 04:49 732
        01/11 Afternoon Walk 0.72 1.16 00:15:53 22:04 13:42 13
        01/12 Morning Walk 0.94 1.52 00:19:22 20:36 12:44 13
        01/12 That time I saw a little 🐰 up ahead. 7.80 12.55 00:59:32 07:38 04:45 377
        01/13 Force vs Coercion 1.46 2.34 00:29:42 20:21 12:42 46
        01/13 That time it was one more reason I'm not a trail runner 1.51 2.43 00:11:54 07:53 04:54 59
        01/14 Bluetooth vs hands free 1.28 2.05 00:43:33 34:01 21:15 20
        01/14 That time I’m one checkbox away from a triathlete. 1.40 2.25 00:19:11 13:42 08:32 20
        01/15 Solo vs alone 1.36 2.19 00:25:46 18:57 11:46 33
        01/15 That time I’d find a way if my name was Will. 6.69 10.77 00:52:17 07:49 04:51 161
        01/16 That time I RAN when MOON would SHINE brightest 17.01 27.38 02:11:57 07:45 04:49 236

        Total distance: 57.56mi

        Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

        VDOT 54.9

        5k19:35 | Marathon 2:56:07

        jhudak55


          A little late getting into things, but after two months of inconsistiency after Indy, I finally have a decent week to report.

           

          I'm John, 29 years old and live in Arlington, VA with my fiancee. I started running in late 2018 when a friend and I decided to run the 2019 DC Rock n' Roll marathon. I ran two marathons in 2019 (4:46 and 4:13) one in 2020 (3:36) and the Indianapolis Monumental Marathon in November in 2:59.

           

          I am hoping to be more consistient throughout the entire year this year. I saw a ton of progress in 2020 and 2021 and I'm hoping for some even better results with more consistient training. I have two marathons scheduled for 2022, Boston in April and CIM in December.

           

          My week:

          49.3 miles

           

          M - 4 miles @ 8:59

          T - 5.2 miles @ 8:52

          W - 6 miles @ 8:47

          T - 7 miles @ 8:16 w/ 1 mile LT @ 6:38

          F - 8 miles @ 8:34

          S - 9 miles @ 8:30

          S - 10 miles @ 8:19 on TM, ended with 1 mile @ 6:49, 1 mile easy, 1 mile @ 6:44

           

          Starting to get back into the rhythm of normal running. I'm kicking around the idea of running two LT style workouts per week plus a long run. One would be a longer continuous run (20 minutes @ LT or similar) and the second would be shorter LT reps (5x1,000 or 3xmile). I am planning to really ease into this as I'm beginning to ramp back up after some time off. This week, the plan is to do a 2 miles at LT on Tuesday and 4x1,000 at LT on Friday.

           

          Way behind and need to do some catching up on everyone's posts so far this year.

          HermosaBoy


            My week...
            Date ▼ Activity Type Distance Duration Pace Notes
            1/16/2022 Run Long 12.0 mi 1:28:44 7:24 Yeah, footing didn't really favor running anything but easy miles. I would say that there were quite a few miles that I would classify as moderate...
            1/15/2022 Run Strides 8.0 mi 58:52 7:22 Watching the 2019 Houston Half Marathon coverage. I wish I had the money and the resources to cover racing properly. I bet in a 1-hour race there was probably less than 10 minutes of true racing coverage. It was probably 11 minutes after the start before you saw the leaders again... 
            1/14/2022 Run Easy 3.0 mi 22:10 7:24  
            1/13/2022 Run Easy 2.0 mi 15:50 7:53 Easy before weights
            1/13/2022 Run Quenton Cassidy 2.0 mi 15:09 7:33 Run with the dog -- Still a bit treacherous out there...
            1/12/2022 Run Moderate 7.0 mi 48:52 6:59 4 miles @ AVG pace of 6:27. 
            1/11/2022 Run Easy 6.0 mi 45:11 7:32  
            1/10/2022 Run Easy 6.0 mi 49:43 8:17 Easy run before weights

            And you can quote me as saying I was mis-quoted. Groucho Marx

             

            Rob

            SteveChCh


            Hot Weather Complainer

               

              Steve: Excellent week, and what a long run! That's a ton of climbing. Is your marathon a hilly course? Even if not, hilly long runs like that are great training.

               

              No, it's pancake flat and early Autumn weather is usually nice and cool (except last year when it was 27(C) by 8am which is very unusual) so I have no excuses on race day.  It's a bit all or nothing in Christchurch when it comes to hill work - the city is completely flat with surrounding hills which include a lot of brutal climbs even along the summit.  I have a hill repeats workout next week which I'll use a bridge for though.

               

              Very nice week for you, even if you consider it disappointing.  As someone used to much lower mileage until the last few years, I still find it amazing that someone can consider a 100km week disappointing.

              Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

              Recent Races:   Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

              Race plan:  Wellington Half Marathon June 19, 2022 (likely marathon tempo session). Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

              darkwave


              Mother of Cats

                On a glute-related note, I just got a Booty Sprout machine this week and I love it; it really isolates and strengthens the glutes in a way I've not been able to achieve with other strength training.

                 

                I checked that out.  Very cool.   Where was that thing 18 months ago when I was trying to figure out a way to replicate barbell hip thrusts at home?

                 

                I'm a bit tempted to splurge on one of those now, I'm just not sure where I'd put it.  (I know it folds up, but our closet is full)

                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.

                Running Problem


                Problem Child

                  Steve it sounds more like you have bigger goals than where you’re at right now. I know you’ve had this race delayed a year or two so if you’ve kept up with the weekly training you could just be a better runner than you were.

                  Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                  VDOT 54.9

                  5k19:35 | Marathon 2:56:07

                  Fishyone


                    Forgot my watch this morning.  Easy run scheduled so not a huge deal but it is strange to run completely unaware of pace.

                     

                    Darkwave- you mentioned a website that had shoe reviews, could you post that again?  I use Clifton 7s for some recovery runs and like them but am looking for other cushioned options.

                    5K 19:18 (2014), 10K 40:13 (2014), 1/2 1:29:07 (2015), full 2:58:36 (2015) 

                    CommanderKeen


                    Aspiring Hobby Jogger

                      JT - Sorry to hear about the bummer of a work week and what that lead to. Hopefully this week will be an improvement all around.
                      Booty Sprout machine? That definitely sounds like something one shouldn't google. Particularly not without safe search enabled.


                      JHud - Welcome back!

                       

                       

                      New women's American records in the marathon and half marathon over the weekend, anyone??


                      Another good building week me, though with a couple days on the treadmill - one because I got up too late to get my miles in on the road before DW needed to take my oldest kids to school, and my LR was because right now I just refuse to run in 25* with a 25-30mph N wind. The treadmill being in the garage doesn't really save me from the temps, but certainly does from the wind. Side note: similar conditions will lead to me doing my workout tomorrow on the treadmill as well. And it's a nice tempo run with those longer "on" portions for which treadmills are so well-suited.

                       

                      Weekly for period: From: 01/10/2022 To 01/16/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      01/10 2 owls 11.11 17.87 01:30:17 08:08 05:03 548
                      01/11 Monjiro & Jahy - London 7.06 11.35 00:57:48 08:11 05:06 0
                      01/12 18 min + 14 min @ HMe 9.26 14.89 01:09:05 07:28 04:38 223
                      01/13 Many geese and 4 shotgun volleys 8.05 12.96 01:07:46 08:25 05:14 397
                      01/14 4 deer (4 strides) & 1 hawk 9.10 14.65 01:16:27 08:24 05:13 449
                      01/15 Steadfast refusal - London 15.06 24.23 01:59:53 07:58 04:57 0
                      01/16 3 deer (3 strides) & freezing fog 5.10 8.21 00:42:49 08:24 05:13 253

                      Total distance: 64.74mi

                      5k: 18:14 11/21 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                       

                      Upcoming Races:

                       

                      Wurst Race Half - 10/8

                      CIM - 12/4

                        Thoughts on half vs. 10 miler as a tune up race? In my experience, there isn't a huge difference in the two, but I am curious what you all think. I have a couple options leading up to my race. One is march 26th (half), the other is April 2nd (10)... race is May 15th.

                        Next Races: Fools Run 10 mile (4/2/22), York Marathon (5/15/2214/23), Stupid Marathon TT (June 2022)

                        HermosaBoy


                          Thoughts on half vs. 10 miler as a tune up race? In my experience, there isn't a huge difference in the two, but I am curious what you all think. I have a couple options leading up to my race. One is march 26th (half), the other is April 2nd (10)... race is May 15th.

                           

                          I think both of those allow ample time to recover.

                           

                          I would look at the course profiles and determine which one is more favorable in preparing you for the race on May 15th.

                          And you can quote me as saying I was mis-quoted. Groucho Marx

                           

                          Rob

                              

                            I would look at the course profiles and determine which one is more favorable in preparing you for the race on May 15th.

                             

                            Both are much hillier than the marathon course. I've run the 10 miler before and it's definitely difficult (multiple BIG climbs). Might be nice to compare my fitness from my 2016 run there, although there's no chance I touch that time. I'll need a couple good years to get there again.

                             

                            Not many flat/comparable races around this area.

                            Next Races: Fools Run 10 mile (4/2/22), York Marathon (5/15/2214/23), Stupid Marathon TT (June 2022)

                            JMac11


                            Milkman

                              I generally like running the half marathon just because I have a PR to chase. If I didn't, I would definitely pick the 10M. It fits the perfect sweet spot of long enough to give a good insight into your marathon potential but with a slightly faster recovery. That faster recovery doesn't matter at all if it was a goal race, but given you are doing to do this in the middle of a cycle, you want to be able to get back to your marathon training ASAP.

                              5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

                               

                              Next Race: Grandma's Marathon (6/18)

                              JMac11


                              Milkman

                                Jhud - welcome back. Any goals in mind? Good idea to run CIM, you know how much this thread loves it.

                                 

                                Fishy - His TLT workouts are my favorite! I actually find the last 2T in those workouts to be harder than something like 8E + 4x2T. Something about having to speed up after running easy for 60 minutes on tired legs always gets me. That's a brutal workout though: is that in the 86-100 plan? I haven't touched mileage that high yet.

                                 

                                JT - quite a bumpy past couple of months for you. I'm so used to you running such consistent mileage. I always felt like you were right behind Keen and Weatherboy in terms of consistency. Unfortunately it looks like it's going to be a cold 2 weeks upcoming, I don't think we've had such a long stretch of below average weather here in a few years.

                                 

                                Keen - maybe I'm just a cynic, but I am suspicious of the d'amato record. I don't follow as closely as some others on this thread, would be curious what JT and darkwave think.

                                5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

                                 

                                Next Race: Grandma's Marathon (6/18)