Tag Archives: Marathon Pace

Marathon Training: Week 17

Img from flickr.

This was the first full week of taper.  I haven’t felt too much taper madeness, yet. This could be because life has been so busy.  I had to work late 2x’s and went to a community fair on Saturday. Yuck!! But I can’t really complain at all.  The morning temps were all great and I got rained on the one afternoon run – perfect!

Monday: 4-6 easy miles. I ran 5 miles this morning on a humid an overcast Monday.  I extended my downtown 4 mile loop to get closer to 5 and finished 5.1 miles in 38:47.  The run was pretty unexciting overall.  A good start to the week.

Tuesday: 5-7 miles at Marathon Pace. I had to miss the training class this evening because the PTA wanted me to talk about one of the programs I run at the school.  I had just enough time in between school and the meeting to sneak in a run, go home, shower, grab some food, and be at the meeting.  The sky looked pretty ominous as I left the school and headed to the river to run.  I made a big circle using the Ford Parkway bridge and Lake Street.  As I crossed the bridge about 2 miles in it started sprinkling. It wasn’t too much longer until I was completely soaked from the rain and it only got worse! The lightening started coming and I was one of few crazy people out there running/biking around.  I didn’t really like the prospect of running over an exposed bridge for 1/4 of a mile, but didn’t have much of a choice.  I got pelted hard on the bridge, having to keep one eye closed and just waiting to  get back to the West side. I made it back to the school safely and finished the 6.3 mile run in 45:40 (7:14) so pretty much right on for a marathon pace workout! As I was walking to my car, lightening hit the school and I later learned blew out our phone system.  I felt the electricity in the air and the subsequent BANG made me jump.  I didn’t waste anytime and jumped in my car. I really enjoyed this run in the rain and through muddle puddles – it was quite fun!

Wednesday: 4-6 miles easy. I felt pretty good for this easy 4 miler around Powderhorn Park. I finished right at 32 minutes so I stayed just under 8 minute pace! It was a very cool morning and felt great.

Thursday: Rest day. I enjoyed another great rest day!

Friday: Four miles. Another run downtown, this time I used my old 3 mile loop and extended it into 4 finishing in 31:12. It was another cool yet humid start to the day.

Saturday: 8-10 miles. I was able to make it to the group run today.  We met at Parade stadium to run some of the early miles of the marathon course around the lakes. A pretty perfect morning, except for some headwinds.  We finished a 9.45 mile loop in 1:13:04.  I think we all enjoyed the slower, no pressure run and had lots of conversation.  Our group got separated on the southwest end of Calhoun as a few of us stayed on the bike trail while the rest went on the running trail.  The bike trail makes a much wider arc and we got behind the others.  Someone decided we needed to pick up the pace and catch-up to the other group.  When we caught them I looked at my watch and we were at 6:22 pace.  That mile was the fastest of the day at 7:04 and it felt pretty controlled and almost comfortable for that short interval.  It was probably in the low-60’s and on the ride home I was riding through misty almost drizzle.  A great day for a run.

Sunday:Cross-training or off. I’m taking the day off!

Mileage Total

Running – 29 miles

Biking – 29.5 miles

Hal’s Tip of the Week: As you get into the final weeks of your marathon preparation, the most important thing you can do is rest, rest and rest. The hard work is over. You need to do some training, but not too much. My approach has always been to cut mileage, but maintain intensity. Continue to run somewhat fast on the “hard” days, but not so far. For inspiration, rent a video of the classic English movie, The Loneliness of the Long Distance Runner.

Week 17

[tags] Hal Higdon, Marathon Training [/tags]

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Marathon Training: Week 14

Image from stock.xchn.

Only a few more weeks to go and I think the fall weather has finally arrived.  I ran what was hopefully my last “hot” run on Monday.  It is amazing how much the temps have dropped through the week.  Monday morning was 70 and the temps barely broke 70 for the rest of the week! This was also the first week back for students at school so that was a little added stress but overall a very good week.

Monday: 4-6 miles. On Labor Day I did a random 6 mile route that took me downtown and across the Stone Arch Bridge and down to the river on some random trails I hadn’t done before.  I took it pretty easy and ran in 50:23.  It was 70 with high humidity. My stomach was a little upset and my legs a little tired from the 20 miler still.

Tuesday: 8-10 mile progression run. We met at Lake Harriet for our group 10 mile progression run.  We ran around Lake Harriet for a warm-up, did Calhoun to Isles at Marathon Pace, did the entire Isles at half-marathon pace and then the short side of Calhoun at 10K pace.  We hit each pace a little fast, so the overall 9.82 miles in 1:11:14 was actually at 7:15 or marathon pace.  The Marathon Pace segment was 2.54 miles in 18:19 or 7:12 pace.  The Half-Marathon Pace segment was 2.63 miles in 17:36 or 6:42 pace.  The 10K Pace segment was 1.43 miles in 8:48 or 6:10 pace.  I was quite pleased with the workout and how I felt overall at the end.  The 10K segment hurt but I never felt my pace was out of control. It was in the mid-60’s for the run.

Wednesday: 5-7 mile recovery run.As always when I run on Weds in the morning I am pretty tired and sore from last night’s workout.  This 3.5 mile run at Powderhorn Park was no different.  My left achilles and right ankle were a little tight, so I enjoyed running a lot of the run on grass and was glad to get home and ice! I ran it in 30:16 and with the 52 temp I was wearing long sleeves!

Thursday: Rest Day! I nice day of rest.  I didn’t do anything today except work and lounge around at home!

Friday: 6 mile run. This was a nice easy run along the Greenway.  I felt comfortable the entire 6 miles.  I went east for the first time in awhile.  It was 53 and sunny, so I wore a long sleeve shirt again and by the end I was getting pretty warm. I finished in 46:59.

Saturday: 10-12 miles. Because of tomorrow’s race I didn’t want to run today, however the training group was getting a 30% discount at Marathon Sports after the morning run.  So, I rode my bike there and bought a few items and rode home.  It was a scenic ride down the Greenway and around Lake Calhoun and Harriet.

Sunday: Cross-Training. I raced a 25K this morning instead of cross-training.  This was the last race of the USATF series and a beautiful morning.  I set out to run marathon pace and instead ran a very nice 1:48:40 or 7 minute pace and PRing in the half-marathon.  Stay tuned for more about the race!

Weekly Mileage:

Running: 40.9 miles

Biking: 33 miles

Hal’s Tip of the Week: Too much racing can compromise your marathon training. In the marathon training class in Chicago, we used to recommend that students race no more than three out of the 18 weekends at distances between 10-K and 25-K. Now we don’t recommend any racing out of fear of injury. Races, nevertheless, can help you determine your fitness level and help select you predict marathon pace. Here’s a handy formula for predicting marathon time. Multiply your 10-K time by 4.66. (For instance, 40:00 for 10-K predicts 3:06:40 for the marathon.) First-timers, however, should take a more conservative approach and multiply 10-K time by a factor of 5. (For instance, 50:00 for 10-K predicts 4:10 for the marathon.) By choosing the more conservative formula, and starting more slowly, you’re less likely to hit the wall.

[tags] Marathon Training, Hal Higdon [/tags]

Week 14

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