Trying to BQ in 2008 and could use some advice (Read 806 times)

and then run a flat, fast course in the fall and attempt to BQ.

Grand Rapids would be a great BQer...flat, fast, and there are some hella cool people running it (or at least planning to) in '08! k

Looking at your log, then I would say that you could run a BQ in the spring if you manage to get similar mileage as you have been doing but mix in more interval training than you have been doing. You have a great base going. As for specific marathons, I think that you could be ready for either a march or a May race. It all depends on how likely you are to get outside; I imagine the winter is a little easier in your area than it is up here, so if you can get yourself out the door then you'll be good. I wouldn't try doing a March 9 marathon on all treadmill training, so if that is what you are going to do then I'd opt for the later race. Either way, I'd take it easy at least through the end of the month and do some cross training if you can. For myself (as a comparison) I am planning on building some base miles in December after taking November off from running (but working out in the pool and in the gym pretty hard for the next few weeks) and then hitting the indoor track at least once a week starting towards the end of December or beginning of January. My first race of the season is the 10 mile Mid-Winter Classic which is usually the first weekend in February, and I might see if I can get in shape for a Feb indoor track meet. The marathon I'm aiming at is going to be the ING Georgia marathon on March 30, since it has an RRCA coaching certification course in the days leading up to it that I am planning on attending. No idea if that helps at all or not. By the way, I am going to be releasing my marathon program in January - you should join. My aim right now is going to be to release it on my birthday (the 15th).

Tricia, First off, Blaines advice is solid IMHO. Secondly, I too studied your log and you have a great base built. You need to integrate a speed session into your weekly training, even if it's on the mill. I've ran 2 BQ's this year and my foundation speed session has been 800m intervals with an 800m recovery. I race occasionally at distances up to 13.1. My "bragging" post in the Look What I Can Do thread has all my races. Our mileages are similar, as I'm just at 1611 YTD. 23 miles has been my longest long run so far in 2007 but only one of those. 20-21 is my usual number. Below are some stats gleaned from my other training log. For both marathons, I only trained 4 days a week and added a 5th day for the last 5 weeks before the taper. 37% of my mileage is easy runs 30.7% is long runs 21.9% is hard runs 10.4% is races 6.3% of my mileage is runs of 0-5 miles 52.1% is runs of 6-10 miles 13.2% is runs of 11-15 miles 11.9% is runs of 16-20 miles 13.3% is runs of 21/25 miles 3.3% is runs of 25+ miles The "hard run" mileage is deceptive as often I'll do a 10-12 mile workout but only 10x800m will really be "hard" but the program counts the whole workout mileage as hard. Bottom line is I agree that by April/May, you could be easily in BQ shape.

Thanks everyone for the great advice. I'm not trying to BQ in the Spring ... I feel like 13 minutes is a lot of time to drop at once, so I'd like to run a 3:45ish in the Spring and then run a 3:40 in the fall. I know I need to get in more speedwork --- and it probably will be on the mill. I'm feeling ready to do this --- suggestions on a good program? I've heard good things abou Pfitz (?). Also --- how soon is too soon to start training after racing Richmond last weekend? You guys are a wealth of information, thank you !

Also --- how soon is too soon to start training after racing Richmond last weekend? You guys are a wealth of information, thank you !

I go low & slow for a couple weeks after a marathon. do maybe 3-4 runs a week of 4-6 miles. Tricia, I think you could easily shave enough for a BQ if you target a late April or May race. Relax and run easy for 2-3 weeks then use a Pfitz 18 week program if you like Pfitz.

Good point, Tuf. The RA coaching forum is still alive and well. You can find it here.

Oh I also meant to add that I signed up for a 50 miler on March 1st. When I started training for full marathons it made the half marathon distance seem so much easier and I was able to actually race them a lot better. I keep getting PRs in this distance. I figured I will get a lot more experience in running long distances by training for a 50 miler that inevitably it will make the marathon distance seem more manageable. This may seem a little weird, but hopefully it works for me!