I have two big items on my race calendar in the next couple of months—St. George Marathon and Hood to Coast Relay. My key race coming up is the St. George Marathon on October 1. I was so focused on this race and felt really good about training for it.
Now, with eight weeks to go, I am not feeling quite as confident. I officially launched my business this spring and taught my first Body Back class (an 8-week boot camp program). That took two days a week away from my running, so my mileage totals didn’t increase like I would normally want them to. Then a few weeks ago, my hip really started to bother me. It was so bad that I could barely walk. I took about two weeks off to rest it and let it heal. After rest and a great deep massage, I feel better. My hip still feels tight, but I am stretching more and stopping when I need to. I was pretty conservative coming back—I would rather come back slowly than risk a major injury.
Add a vacation into the mix and I am behind the eight-ball on this one. My running group has already run eighteen miles. The longest I have run during this training cycle is a half marathon in June.
But today, things started looking up. I joined Kelly and Kim on their speed work session. They have been doing sets of Yasso 800’s for several weeks now. I didn’t go at first, because I like to keep speedwork in the second half of a training cycle, focusing on building endurance during the first half. I decided to join them today, because I felt like I needed to keep something on schedule for this plan. and I wanted to see how I felt.
The group is up to 9 X 800m. I didn’t really think I could do nine. When I did them before Long Beach, I don’t think I worked my way up to nine—maybe six or seven. I figured I would do what I could and listen to my body. We warmed up for a couple of miles and then started on the 800’s. I felt surprisingly good! With my goal of 3:50ish for the marathon, my 800’s should be at 3:45 or less. The first one was 3:24*. Not too shabby. I skipped the fifth interval, opting to stretch my hip while the others continued. I rejoined them, completing four more. My last interval was my fastest! We started and Kim, who is always faster than I am, seemed a bit slow on this last repeat. I kept right with her. With about 200m to go, I passed her, thinking she was slowing down. When I looked down at my watch and saw 3:19, I knew that she hadn’t slowed as much as I had pushed that last one. While I still have a ways to go to get where I want to be, those eight 800m intervals gave me a lot of confidence. I definitely felt better than I did last year while training for Long Beach. They were hard, but they didn’t kick my butt!! Awesome!
I have a long run this weekend. I am hoping to get 16-18 miles. Normally, I wouldn’t suggest making such a jump, but I feel good. I ran eleven altitude-affected miles on vacation in Mammoth, which was probably the equivalent of 14 or so in terms of time on my feet. We’ll see how I feel. I may keep it closer to 14 miles.
I am SO happy that Hood to Coast is going to break up the rest of my St. George training. I think it will help keep me from stressing too much. I am part of Nuun’s Team 2, which has been named Nuun Platuun. I have been getting to know my teammates on Facebook (and through their blogs) and am really excited. My van is going to be so much fun!!
I have not been really “training” for HTC. Some of my teammates have done two-a-days and three-a-days, but I can’t really do that with my husband’s work schedule. I am hoping to get one or two night runs in over the next month, but I am pretty confident that my strong running foundation will get me through my three legs (Leg 6, 18 and 30). My mileage total is just over 17 miles.
What advice do you have for “catching up” to marathon training after an injury lay-off?
What advice do you have for a 12-person relay? Do you train for it? Any secret packing advice?**
Coming soon…answers to my Q&A. It is not too late to post questions.
Happy Running…
*The 800m intervals were: 3:24, 3:27, 3:37, 3:38, 3:32, 3:34, 3:34, 3:19 (!!)
**my packing obsession has begun and my “list” is sitting on my desktop.
Showing posts with label marathon training schedule. Show all posts
Showing posts with label marathon training schedule. Show all posts
Friday, July 29, 2011
Wednesday, September 22, 2010
25 Days
That is how long before the Long Beach Marathon. I feel good. I have the endurance. I could run a marathon tomorrow. The question is: can I run a marathon in 3:49 or less?
I began training in April with the St. George Marathon as my goal. After a slow start and a failed St. George lottery attempt, I ramped up my mileage. I had plans to run a 50K in August, but that didn’t work out, so I put my focus on a marathon and a BQ attempt. I decided to run Long Beach when I met a friend who had a similar pace and goal and was running it. I had heard good things about the race from other runners I have met, as well as other bloggers like Danica.
I have already run two twenty-milers and a couple eighteens*. I ran four half marathons (well, three half marathons and a 22K). During this training cycle, I set PRs in the half, 10K and 5K distances. I have run over 800 miles, gone through several pairs of shoes and had two sports massages. But as I sit here reflecting on it all, I can’t help wondering: is it enough?
I have one more long run before I start to taper. I am planning on running twenty-two miles this weekend. I have never run that distance in training. I wonder if having such a long training plan (26 weeks) had me peaking too early. There is something to be said for the Higdon program I did for my first marathon where I built mileage each week, culminating in one twenty mile run right before the taper. However, I really wanted to get in three or four twenty+ mile runs this time.
This morning I went to the track to do some 800m repeats. My friend couldn’t make it, so I was on my own. It is harder to motivate yourself to go that fast by yourself, especially when your running partner is just a little bit faster. Our plan is to use Yasso as our guide. The goal pace is 3:45 and we are building up to ten repeats. Two weeks ago we did four. This morning, I only had time for six. While my times were slower this time than my previous track workout,** all six repeats were at or below my goal pace and my recovery time was shorter.*** I’m not going to lie; they weren’t easy. I am pretty sure that I could have pushed out a few more given the time, but who knows. As it was, I kept fighting with myself to keep going. First, I told myself that four repeats would be plenty. But I kept going. Then I justified that five would be one more than last time. I still kept going. On the last repeat, I told myself that a 400 for the last interval would be fine. Then I heard my thoughts wonder if 600m would give the same benefit as 800. I finished all six repeats, feeling pretty spent at the end of each of them. My 800m times were: 3:45, 3:41, 3:42, 3:35, 3:38 and 3:43. I walked 200m between each interval.
So I am basically at a point where I have to trust in my training. Did I stick to my plan completely? No. But I did come pretty close. I kept the mileage higher than any of my previous marathons. I had hoped to do a bit more tempo runs and speedwork, but as you can see above, when I have done them, I have been able to hit my marks. If I am obsessing about all this now, what kind of a mess am I going to be during my taper?
25 days. Bring it on.
Happy Running…
*We averaged 9:00 minutes on my eighteen miler last weekend!
**Two weeks ago we did four 800m repeats with 400m recovery with times of: 3:24, 3:28, 3:38 and 3:30.
***This morning I recovered for 200m instead of 400m.
I began training in April with the St. George Marathon as my goal. After a slow start and a failed St. George lottery attempt, I ramped up my mileage. I had plans to run a 50K in August, but that didn’t work out, so I put my focus on a marathon and a BQ attempt. I decided to run Long Beach when I met a friend who had a similar pace and goal and was running it. I had heard good things about the race from other runners I have met, as well as other bloggers like Danica.
I have already run two twenty-milers and a couple eighteens*. I ran four half marathons (well, three half marathons and a 22K). During this training cycle, I set PRs in the half, 10K and 5K distances. I have run over 800 miles, gone through several pairs of shoes and had two sports massages. But as I sit here reflecting on it all, I can’t help wondering: is it enough?
I have one more long run before I start to taper. I am planning on running twenty-two miles this weekend. I have never run that distance in training. I wonder if having such a long training plan (26 weeks) had me peaking too early. There is something to be said for the Higdon program I did for my first marathon where I built mileage each week, culminating in one twenty mile run right before the taper. However, I really wanted to get in three or four twenty+ mile runs this time.
This morning I went to the track to do some 800m repeats. My friend couldn’t make it, so I was on my own. It is harder to motivate yourself to go that fast by yourself, especially when your running partner is just a little bit faster. Our plan is to use Yasso as our guide. The goal pace is 3:45 and we are building up to ten repeats. Two weeks ago we did four. This morning, I only had time for six. While my times were slower this time than my previous track workout,** all six repeats were at or below my goal pace and my recovery time was shorter.*** I’m not going to lie; they weren’t easy. I am pretty sure that I could have pushed out a few more given the time, but who knows. As it was, I kept fighting with myself to keep going. First, I told myself that four repeats would be plenty. But I kept going. Then I justified that five would be one more than last time. I still kept going. On the last repeat, I told myself that a 400 for the last interval would be fine. Then I heard my thoughts wonder if 600m would give the same benefit as 800. I finished all six repeats, feeling pretty spent at the end of each of them. My 800m times were: 3:45, 3:41, 3:42, 3:35, 3:38 and 3:43. I walked 200m between each interval.
So I am basically at a point where I have to trust in my training. Did I stick to my plan completely? No. But I did come pretty close. I kept the mileage higher than any of my previous marathons. I had hoped to do a bit more tempo runs and speedwork, but as you can see above, when I have done them, I have been able to hit my marks. If I am obsessing about all this now, what kind of a mess am I going to be during my taper?
25 days. Bring it on.
Happy Running…
*We averaged 9:00 minutes on my eighteen miler last weekend!
**Two weeks ago we did four 800m repeats with 400m recovery with times of: 3:24, 3:28, 3:38 and 3:30.
***This morning I recovered for 200m instead of 400m.
Thursday, January 8, 2009
Training plans
Today's Runner's Lounge Take It and Run Thursday topic is "Training Plans Do's and Don'ts." While I am still technically a newbie to all of this, I do have an opinion on it (as I do everything else). First, I need a training plan. Without one, I feel like I am clueless, without any direction. When I am not working toward a race with a specific plan at my desk or on my fridge, I don't know how far I should run (or when or even if I should run). Left to my own devices, I would probably run three miles every time during the week and eight on Sunday. I definitely wouldn't have woken up at 5:15 a.m. yesterday morning to do a five mile tempo run. I wouldn't even know where to start with speed work.
Right now I am mostly using the Runner's World Smart Coach half marathon plan using my 5K time to give me pace goals. I also printed up Hal Higdon's Intermediate Half Marathon Training Plan as an additional resource. I figure between the two of them, I'll find what works for me. Plans are a guide for me, not the law. I know that other people do better when following the plans exactly. When we were training for the marathon, it was really important to Laura to get in all the mileage our plan called for in a given week. She would make special efforts to run that extra mile or two so that our totals were correct each week. Me, I sometimes cut out a mile or two and figured I would make it up with a good Stroller Strides workout. Toward the end of the marathon training, a couple of us cut out a short Friday run to avoid burnout and injury.
I plan on training smarter this next marathon. Last year, it was all about building endurance and having the confidence to get to the starting line. This time, we will build skill and strength as well as endurance. I am a few weeks from starting. I'll use a combination of Higdon, Runner's World and some workouts from Brain Training for Runners develop our plan. Even after we develop our training plan, we'll change it as needed as we go along.
Right now I am mostly using the Runner's World Smart Coach half marathon plan using my 5K time to give me pace goals. I also printed up Hal Higdon's Intermediate Half Marathon Training Plan as an additional resource. I figure between the two of them, I'll find what works for me. Plans are a guide for me, not the law. I know that other people do better when following the plans exactly. When we were training for the marathon, it was really important to Laura to get in all the mileage our plan called for in a given week. She would make special efforts to run that extra mile or two so that our totals were correct each week. Me, I sometimes cut out a mile or two and figured I would make it up with a good Stroller Strides workout. Toward the end of the marathon training, a couple of us cut out a short Friday run to avoid burnout and injury.
I plan on training smarter this next marathon. Last year, it was all about building endurance and having the confidence to get to the starting line. This time, we will build skill and strength as well as endurance. I am a few weeks from starting. I'll use a combination of Higdon, Runner's World and some workouts from Brain Training for Runners develop our plan. Even after we develop our training plan, we'll change it as needed as we go along.
Sunday, May 11, 2008
Training schedule...
Since I have joined the Running Blog Network and other runners can see my blog, I thought it might be interesting to see our training schedule. I have been really happy with it. Before I took on this journey, the farthest I had run was 10K. Five mile long runs for the first few weeks and six mile runs after that made it look so much less intimidating. The increase in mileage was so gradual, before we knew it we were running insanely long runs. There were times when some or all of us felt like we were over-training a bit (in the later weeks), but we made sure that we listened to our bodies and made changes accordingly.
We have kept with the schedule generally, but like I said, we did make some changes. Changes were made for scheduling purposes, health reasons and because we are all moms with families and things happen.... Here is my attempt to show the various changes that I made to my schedule:
We have kept with the schedule generally, but like I said, we did make some changes. Changes were made for scheduling purposes, health reasons and because we are all moms with families and things happen.... Here is my attempt to show the various changes that I made to my schedule:
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