2017 Sub 3 Marathons...and beyond! (Read 403 times)

You used to be able to see Kipchoge full Berlin build but now you have to pay for it.  But this link is pretty interesting.  40k tempos at what Ben Rosario would call steady state for a guy like Kipchoge Is just insane.  He’s running 24.8 miles at roughly 4:55 sea level pace.  And he does a lot.  Ridiculous.

http://www.scienceofrunning.com/2017/09/an-analysis-of-eliud-kipchoges-training-before-his-berlin-marathon-victory.html

Mikkey I’m more than confident that you will also.  Solid race

my weeks done.  123 total

Mon in Chicago 16.5 at 6:57

Tue Am back in flagstaff 10 with strides 7:30

   Pm 5.5 8:05

Wed Am 22 Marathon duration LR at 7:19 with 0.5 cool Home

Thurs am 12 recovery 7:53

     Pm 4 8:04

Fri 12 with strides 7:37

  Pm 5 8:03

sat am 15 with 5x(6x60 secs on 5:45, 45 secs off)

 Pm 5 8:02

sun 15.5 7:29

4 weeks to go.  I sense two massive workouts coming this week so we will see how those go.

PB good to see you on here

the award for the most kick ass LR ever goes to IAM.  The boy just smoked that yesterday

Coach-mandated off day today that I was able to negotiate up to a 3 mile shakeout :P

So I think this week had ~25 miles in it that were <= 6:00 pace, which is kind of nuts for someone as slow as me. I'm very happy that my legs have been holding together as well as they have.

The Tuesday special block was once again not nearly as tough as it looked on paper - for whatever reason, I'm not finding that afternoon workout to be a struggle at all, which I remain confused by. The Thursday workout didn't feel awesome, but the results were good.

Yesterday's LR was about as good of a LR as I've ever done. I kept nosing below 6:40 pace during the warmup, and cruised through the first 25 minute workout segment. It got tough in the second 25 minute segment, probably from running the first 14 miles too fast, but I got through it without falling off the target.

The next two weeks should be fun: This week, I'll pick up another rep on the Tuesday AM workout, and the LR will have a continuous W segment instead of being broken up.

Mikkey: 3:01 on skinny training is pretty great. Nice!

Swim: 123 is great! I might have to ever so gently start to note your sandbagger potential - those Chicago runs show the state of your fitness, which is only going to advance some more over the next couple of weeks at altitude. Nice work!

Mikkey: Congrats on the 3:01! That's a great time, especially on just 4 days/week. You're on track for the MM in London.

ThreeDB: Welcome!

Kram: Thanks for the tips on Martian! Glass City looks like a good option as well; I'll keep it in mind. I'm down to those 2, NJ, Ocean Drive (NJ) and Ocean Run (RI).

Swim: That's some gargantuan mileage! Can't wait to see what those monster workouts are for this week.

Cinnamon: Hope the move went smoothly; that's a speedy 15 miler.

Iam: Amazing week, Swim wasn't joking about that LR. You're being very modest calling yourself slow!

Marky: Enjoy the vacation and taper. You're likely to set a record for the fastest debut marathon from this group.

Weatherboy: Great 80+ week! Looks like some classic Daniels workouts in there.

Not much to report for me. Started back up running the last few days. Definitely going to do a spring marathon. I'm thinking about following a Daniels plan this time around, possibly the 2Q one for 71-85 miles/week.

Thanks JT - glad to see you out running!

Iam - sorry I missed that but that 24 mile LR @6:35 was awesome!

ThreeDB - nice speedy 3 x 1.  Looks like a nice time coming next week.  Hay is in the barn!

Philly HM, week 09/12
M     01 11 15      7.92   easy  w/ 8x hills strides
T      01 09 51      8.37  easy
W    02 04 23      16.0 tm w/ wu + 2x10min@5:49 + 7 E + 10min@5:49 + cd, 0.5%, rec: 60s
Th   00 43 32       5.15  easy
F     01 20 21        9.5    easy w/ 8x strides
S     01 41 34      12.18  easy
S     02 07 25      15.3  easy
                            ====
                            74.42

Happy with my week. The Wed session was my first long run workout and I could really fell it by the end where I skipped out on the 2nd 10min rep due to my legs getting tired. Aerobically, I felt like I could do it no problem, but best not dig a hole too deep just yet. I hope to stay above 70 mpw until race day and hopefully that'll help tidy up my stamina as I feel the base pace is there.

Mikkey: Great run today. That extra minute or so is arbitrarily annoying, but I think you're absolutely right to be confident of getting your MM next spring. Good to hear that the hammy didn't say hi today, that at least says that it should be manageable over the next few months. Enjoy a chilled week.

3DB: Taper effects are clearly kicking in. Fingers crossed for a stress free final week.

Weatherboy: Impressive mileage in ugly looking running conditions. Surely when you go race somewhere cooler, all this work will be of huge benefit.

Iam: Another great week. I can't tell if it's just the pm/coach holding you back and/or keeping you from going too hard or all the cumulative years of running, but you've clearly hit a new level of fitness. Sub2:40 is easily within reach, it's just a question of what happens on the day as to how low you go.

Swim: Monster week. How much of a boost (physical/mental) did you get from those few days at sea level? That on/off workout looks on the fun side of hard.

Change of plans, due to some logistical errors on my part, I won't be running Charlotte on Nov 11th, I'm going to do our local marathon, Swamp Rabbit Marathon at the Spinx RunFest in Greenville, SC, in two weeks (I was going to run the 10k at that event for my tuneup, was able to upgrade to the marathon).

Did my last long run yesterday and will start my taper now. It's a faster course, was only going to do Charlotte to do something different and because they have a 3hr pace group. So I'll just have to make sure to go out easy and pace the first half smart. Everything points to a sub-3, so we'll see how things go on race day. Doing a trail half next weekend, I won't push too hard, mostly just gonna run it carefully so I don't twist an ankle. lol