Prince of Fatness
Not at it at all.
"He conquers who endures" - Persius "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
http://ncstake.blogspot.com/
3Days4Cure
Chris PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full
Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half
2022 Goals
Back to 10k
After the 5K there are a few things I want to get done by the end of June:
The calculators have me around 3:25 which I think is pretty aggressive. I really think I will have to work for the 3:30 but it's doable. For training purposes I am going to start with 8:00 as MP. I can always adjust.
Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson
have you thought about getting a mid-long run (12-14) in each week as well as your long run??
I've been running 2 or so miles before and after the tempo, so that should get me around 12 by the time I get the tempo up to an hour. When I did the 40 minutes yesterday the total mileage was a little under 10. But yes, the plan is to get 12 or so miles in midweek. That and the long run will be my two key workouts. Everything else will be easy.
Thanks. I'll look for you Wednesday.
PERFECT!
After the 5K there are a few things I want to get done by the end of June: Get my weekly mileage up into the mid 50's. This shouldn't be too difficult. Get my midweek tempo run up to an hour. I had been running the tempos at HM pace. I am going to ease closer to marathon pace. I experimented this evening and ran 40 minutes at about MP - 20 (about 10 seconds per mile slower than I had been doing them). It went pretty well. I may slow it a little bit but I don't see a problem with going an hour at that pace. Add some structure to my long runs. I need to start throwing marathon pace miles in there.
Just reviewing my post here to see how I made out in June.
Last night I ran the third race of a 5K summer series. It ended up being a 15 second PR (20:31) and 33 seconds faster than the first race in the series. I am definitely making good progress. Most calculators have me close to 3:20 for a marathon, but as I have said before I think they are a bit too optimistic. When I use this calculator it comes in just under 3:29. I really think that my original 3:30 goal is what I need to shoot for, and I think I have a good shot at it.
So for July I just want to keep this going, building on the work I completed in June. I'll go a little further on my long runs and add more MP miles to them. Basically more of the same.
No reason to change anything. Training looks very solid and seems to be working.
Have you had much experience with the type of surface you'll be running on at Lehigh Hosp? I see that a lot of it is not paved. On a fast course I'm sure that low 3:20's would be a very reasonable goal and sub 3:20 would not be a pipe dream.
Congrats on the big 5k PR and good luck in your marathon.
No reason to change anything. Training looks very solid and seems to be working. Have you had much experience with the type of surface you'll be running on at Lehigh Hosp? I see that a lot of it is not paved. On a fast course I'm sure that low 3:20's would be a very reasonable goal and sub 3:20 would not be a pipe dream. Congrats on the big 5k PR and good luck in your marathon.
Jim, I run the canal towpaths that the race follows Saturday (long run day) and Sunday. I am very familiar with almost all of this course, especially the second half. Plus I live about a 10 minute drive from the finish, so there's that too.
Under other circumstances I might be a bit more aggressive with my goal time, but this is only my second marathon, so I don't have much experience with the distance. I really want to BQ (3:30) and don't want to get greedy and jeopordize that. Once I get the BQ out of the way I can try to get closer to 3:20.
Thanks for the feedback!