Today a nice run in the warming park. I think I finally got my Nikeplus working fine. It must be put on the strings as flat as possible and tightly kept in place by putting strings over it. I hope I will be able to get at least 30 miles this week. Although, I feel very weak, with my head cold and weak knees from skiing.
Last Year I got there in 3:55:30 I plan to do better this year. I run half marathons consistently at 1:40 PR 1:38:20.
So I guess 3:40 should be doable, even 3:30 is within reach (Boston Qualifier)
I will be following the General principles as set out on the BRRC training page:
From the end of July on, the training will prepare specifically for the marathon:
less speed work, if there is speed work, concentrated on longer- one mile or more intervals
Long runs are the main marathon preparation.
doing all the long runs of the New York Road Runners, except perhaps the last one, Staten Island Half, which might be too close for the less trained
If there was no long run at NYRRC that week, a slow long run on Sundays, of near half marathon distance or more, if conditions and agendas permit
Trying to run at least 30-40 miles per week, preferably 40-60.
Here I add one more principle: As I have sensitive feet, go for quality training on 4-5 days and cross training (bicyling instead of running) on the others. Not much “just running”
The Clubagenda guides me for the races and the NYRRC trainings.
I am following loosely the system of “advanced marathoning, y Pete Pfitzinger and Scott Douglas, Inspiring myself very much on Jack Daniels
weeks to goal:
ending on Sunday the 23th of July
Travelling from overseas, so some disruptions:
Weekly mileage: 33
Comments: As I wrote this actually AFTER running it, I can claim to be 100 % successfull. One caveat: the medium slow run turned out to be a marathon paced run (8mpm), somewhat fast, but good training. I did virtually no stretching and icing, Monday morning tendonitis was hell. I estimate the long run was 11 miles, bringing the weekly total on 33 miles
ending on Sunday the 30th of July
1 easy run of 7 miles
1 easy run 7 miles with 5x 100 m strides
Speedwork Club scored race on Saturday, 5 miles
Medium slow run (10 miles)
Weekly mileage: 29
Nothing really worked out as it should.
On Tuesday, we moved office, and I managed to cram in a short run of 4 miles. To compensate, I ran on Wednesday the PPTC speed serie in the Park, running out, in, racing, 5 miles.
On Thursday, I felt too tired, and on friday I was thinking about the saturday race. On Saturday the race. I warmed Up alright, and cooled down, so I could count this one for another 5 miles.
Race results for both 5 k races: 21:20 on Wednesday and 21.03 on Saturday, 2 times a PR.
On Sunday, 2 loops, only 7 miles.
Evaluation: testing times: too much speedwork, on the other side: only 21 miles out of the planned 29. This will not work. Next week better.
On the other hand: I went twice to yoga to cure my tendons. And it might just work.
ending on Sunday the 6th of August
Weekly mileage: 38
Anybody has noticed the heath? I did. I ran a shortcut to work twice during the week (2*6=12 miles. It was too hot to do more.
I slept through the NYRRC 20 miles long slow run. Instead I joined the gang for some mind blowing workout:
2 times 2 miles at treshold pace, additioned with miles, most of them at marathon pace (8mpm), 15 miles in total.
On Sunday, as everybody slept deeply at home, and vacuuming would not be appreciated, I went for the 8:00 am run with the gang. The short Red Hook run , some 7 miles in all.
This brings me to a surprisingly good weekly average: 33 miles, only 5 short of my aim. Moreover, I went twice at work and back with the bike (32 miles in all).
ending on Sunday the 13th of August (I might be on a beach somewhere)
1 easy run of 7 miles
NO half marathon pace run 7 miles: rest after long run
Speedwork 3 times 5 minutes HARD with 3 minutes in between, 9 miles
long slow run - 14 miles
Weekly mileage: 30
It did not go at all!
I did no running at all on the hilly caribean island. I could call it cross-training: water-walking, snorkeling, some hiking, some wind-surfing.
AA had a delay of 7 hours to come back. I did not have any sleep at all. I ran 7 miles on Saturday and 8 miles on Sunday, both at more or less marathon Pace (8 mpm). This is not good: 15 miles is not half the target. Moreover, after 1 week rest, the tendons hurt more than ever.
Rest clearly does not help
On Tuesdaq i ran slowly in the morning and evening, both 6-7 milees, to an from work. Wednesday a run back from work at matathon spacce of 7 miles.
I participated in the Team Championships, warming up a mile, and did nearly exactly the same as a year age, which is no really good: up to now I am improving in all races.
Sunday, I managed 3 loops of the park, making 10 miles.
With a total mileage of 36 miles, I did well. On the other end, there is a lack of long run commitment. Next weekend, I will try a long run of 20 miles or 3 hours.
1 easy run of 7 miles
Speed work: 5 x 5 minutes, 2 min jog between, 8 miles
half marathon pace run 7 miles
Half Marathon of New York 13.6 M
Weekly mileage: 36
Two easy runs: one to and one from work (14 miles).
One long run:
Warming up, 2 times 1 mile fast (160 bpm heart rate), 4 minutes jog in between (1 loop). 1 loop half marathon pace (7:30 mpm) one loop marathon pace (8 mpm) rest, 2 loops slow. I finished my total of 6 loops (20 miles) in 3 hours. Timewise, it could be better, but I did my first really long run.
On Sunday, I ran 7 miles.
Total for the week: 41 miles. But not enough speed work. And I lost a toenail.
1 easy run of 10 miles
Speedwork: 8 x 100 m strides, 2 min jog between, 8 miles
half marathon pace run 7 miles
Long run 15 miles
Weekly mileage: 40
Busy week, family and all: only 3 times running at work: 25 miles.
I am not doing well: regressing instead of moving forward.
It was very busy at work, late and early. Moreover, they took my shower away, now I cannnot run to work any more.
I ran twice in during the week: easy run of 7 miles, marathon pace of 7.8 miles.
Saturday, I ran 1 loop at tempo pace (heartbeat of 162 and up, probably 6.50 mpm) and 3 more loops, making it more than a full half marathon (13.4 miles) in 1:45 h, more or less 8 mpm average (7:30 is half marathon race pace. On Sunday I did another 6 miles. Totalling at 34.2 miles.
Trainingwise not too bad, I had some speedwork, and some distance.
The problem lies on Sunday: I felt a wrek. Pain in quadriceps and tendinitis back with vengeance. The lack of training and stress has got the better of me.
1 easy run of 10 miles
Speedwork: 6 x 5 minutes@ 5k , 2 min jog between, 8 miles
half marathon pace run 7 miles
NYRRC Long run, 20 m
Weekly mileage: 45
long evenings at work, long week, nearly no extra training, and certainly no quality training:
1 day 6.5 miles, easy run
6 miles marathon pace
I did not manage my 20 miles, I just stopped at a foutain at 18 miles. Light point” the first 2 loops, I did them at 8:00 mpm, faster than marathon pace
On Sunday, I did another 7 miles.
Bringing the total to 37 miles only 10 miles short. next week better, but I doubt it.
I really have to get a grip. At hthe end of September, the building up should stop, and I did not build yet.
1 easy run of 10 miles
Speedwork: 6 x 5 minutes, 2 min jog between, 8 miles
half marathon pace run 7 miles
Long run 15 M
Weekly mileage: 40
One marathon pace run on monday (6.5 miles)
Speedwork: 3×5 minutes with 2 minutes jog in between, 6 miles
One easy run of 7.5 miles
A half marathon (4 loops) first loop Tempo run (7 mpm) 2 loops marathon pace, 1 slow
Sunday: 2 loops slow (7 miles)
Total: 6.5+6+7.5+13.5+7= 40.5
1 easy run of 12 miles
Speedwork: 5 miles ad 15k pace, 8 miles
half marathon pace run 7 miles
Grete's Great Galop 13.6 M
Weekly mileage: 42
On Tuesday I ran some 7.8 miles rather fast. On Wednesday I managed to run some 10 miles, to pick up my Brooklyn Road Runners singlet.
Saturday 2 loops (7 miles) in the park with the club.
I ran a PR on Grete's Great Gallop, half marathon in 1:35.42. Improving my former PR with more than 2 minutes, without taking into account I tied 2 times the lace of a shoe and stopped to pee. I hope this has some significance for my Marathonpreparedness.
This week another 40 miles it was.
A very good training week
2 times Marathon pace from work (15 miles)
2 loops of the park on Saturday, 7 miles.
1 long run, the marathon tune-up (18 miles), I ran it faster than marathon pace 2:18:47 at a pace of 7:43. I waited until the crowd thinned out, and passed runners until 13 miles, when finally I found the group running at my pace. Thanks Coleen for sticking with me in the first 14 miles.
a total of only 40 miles. I did not run my complete mark for ages now.
1 easy run of 10 miles
Speedwork: 6 x 5 minutes @ 5 k pace, 2 min jog between, 8 miles
half marathon pace run 7 miles
Half Marathon of Staten Island 13.6 M + warm up 3 miles
Weekly mileage: 41
a lot less. 2 times Marathon pace from work (14 miles) 1 long run, marathon pace too (14 miles) a total of only 28 miles. Failing my preparation now? A little taper after the 18 miles? not really good.
ending on Sunday the 22 of October
1 easy run of 10 miles
Speedwork: 5x 600 m 5k pace, 2 min jog between, 8 miles
half marathon pace run 7 miles
Long run 15 M
Weekly mileage: 41
ending on Sunday the 29th of October
1 easy run of 7 miles
Speedwork: 3 x minutes 5 K pace , 2 min jog between, 8 miles
half marathon pace run 7 miles
Medium long run 10 miles
Weekly mileage: 32
ending on Sunday the Race Day and 5 November
Weekly mileage: 14 (6 days prerace)
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