Training for my fourth marathon (Read 777 times)

So I've run 3 marathons in 4 years and I'm looking to crack that 3:40:00 barrier in Chicago this year. Last year I was hoping to do it but got that lovely hot as hades day - not in Chicago - but Steamtown (no one told me the steam was included). Anyway, I was wondering what program would be suggested for a more experienced runner? In the past I think I haven't run to my full potential because I just don't know what I can do. I think I probably can speed up my runs during the week. Any help would be appreciated! Also, I'm considering RTB with my running club but it falls 4 weeks before the marathon. I'm not certain that's a wise idea knowing how sore I was the first time I did it

Just glancing quickly at your log/race times, I would imagine you'd have no problem breaking 3:40 if all you did was to bump up your mileage during your next marathon buildup. I noticed you topped out at one 45 mile week. Try topping at 50-55 and work in at least 3-5 50+ weeks during your training. And if you throw in at least one moderately paced run per week (or tempo run), you'll reap even more speed. Good luck!

I've only run one marathon (horribly executed, I might add), but the single greatest improvement in my running this year has been adding lots and lots of miles. Not having much of an idea how to go about creating a decent plan I used Peter Pfitzinger's 18 week, 55 mile plan and modified it accordingly. It has made all the difference. Oh, and running at least 5 days/week. Sometimes as much as 6 times/week. Easy days easy, hard days hard. Race once in a while at shorter distances to guage your fitness level. Good luck.

Just glancing quickly at your log/race times, I would imagine you'd have no problem breaking 3:40 if all you did was to bump up your mileage during your next marathon buildup. I noticed you topped out at one 45 mile week. Try topping at 50-55 and work in at least 3-5 50+ weeks during your training.

What she said. No plan replaces miles.

True. Even stupid miles.

Don't mock stupid miles. Stupid miles may help you in your unlikely quest to win free beer.

ACK. "Speed up my runs during the week"? My 2 cents is the exact opposite. Let me see, you're racing 5ks in the 7:30-minute range. You raced a half-mary in the mid 8-minute range. BUT your "easy" runs are generally sub 9-minute miles? I'm a proponent of making the easy days easy days. Truly. Decreases the risk of injury (been there), builds lots of good stuff, and conserves energy for harder days. If I were in your shoes, I would slow down on my easy days to, at least 9:30 or more. Enjoy the Spring. Think how much longer you would have had to ogle Budapest. I would also (a) include at least two runs per week of 90 minutes or more. Who cares how far you go? and (b) include some form of a tempo run each week at a reasonable pace. Is that a program? I don't know, I just think it's sensible. If you want to use Pfitz, be aware that it's pretty intense and the daily mileage suggestions are designed for someone faster than you or me. I used the 55 mpw plan as a guide, but ran by effort and time rather than distance. Just my 2 cents and, honestly, it doesn't buy much these days. The only thing I'm sure of is that you can crack 3:40 with consistency, common sense, and dedication.

Run to your full potential? Well, quit your job and take something part time only, hire a full time coach, live..eat...sleep running, develop a plan that covers the next 5-10 years, and maybe then you'll get close. Otherwise, target something a year from now, build mileage using a cyclic approach of build/cutback and periods of quality. Forget published plans/schedules, but instead get yourself (eventually) used to 15-18 mile weekend long runs and at least one solid midweek midlong, don't be shy of doing doubles (build up to them and keep that second run easy), then take on marathon-specific training that last 10-12 weeks before your target.

LOL, wrong terminology. More of run smarter I suppose Looks like there's some homework for me to do.

Yeah, you're stuck with hacking it out like the rest of us