Monthly Archives: January 2014

Training Update Week of 1/20 (7 weeks until Shamrock Marathon!)

Another week of marathon training down and 7 weeks to go until the Shamrock Marathon!

The weather did not cooperate this week…this caused me to complete most of my runs on the treadmill. Completing workouts on the treadmill is a challenge for me because the treadmill only goes to 6:00/mile pace and my goal marathon pace is 5:10-5:15/mile. In order to make up for the difference I find myself doing a lot of hill workouts. I enjoy hill workouts on the treadmill, but I need to be getting my body used to running at marathon pace…

Monday

52 minutes easy on turf fields

60 minutes total

(8 x :12 hill sprints up steepest section of Lochinvar)

Tuesday

Treadmill

2:00 total

-30 minute warm-up

-60 minutes at 9.5 mph and alternating 3:00 at .5% and 5.5% grades

-30 minute cool-down

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Wednesday

50 minutes easy on treadmill

50 minutes easy on treadmill

Thursday

83 minutes total on treadmill

(15 x :15 Hill Sprints at 15% grade and 10mph)

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Friday

95 minutes on treadmill

-50 minutes easy

-30 minutes at 9.5 mph and 0-10 at 4%…10-20 at 4.5%…20-25 at 5%…25-30 at 5.5% grades

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Saturday

45 minutes easy on snowy roads

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Sunday

60 minutes easy on treadmill

30 minutes spinning on bike (Right inner shin (posterior tibialis) is tender…probably from the 2 hill workouts back to back…not smart!

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Training Week of 1/13

This is kind of late, but here is my training from last week…

On Wednesday I got in a Renato Canova type marathon specific workout of 6 x 2860 meters (my loop is 715 meters) with 1430 meter moderate recovery. I ran the 2860s at 5:10–>5:05/mile and the recovery at 5:40-45/mile.

Saturday I got in a great semi-specific long run. This is a type of workout that Nate Jenkins has suggested to me in the past, but I had never actually done it until this past week. It is a workout that a number of Brazilian marathoners use (specifically Marílson Gomes dos Santos) when preparing for a marathon. By running at marathon pace and faster after already running for a long time one works on the muscular fatigue that occurs over the later stages of the marathon. I believe muscular fatigue is something that has slowed me down in every one of my marathons thus far.

Monday

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80 minutes easy on treadmill

Tuesday

50 minutes easy on treadmill

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Wednesday

22 miles total (Valley Centre (715 meter loop)

– 6 x 4 laps with 2 lap moderate recovery then 1 lap hard

(4:38/4:34) (5:03) (4:34/4:34) (5:02) (4:30/4:32) (5:04) (4:29/4:31) (5:10) (4:28/4:30) (5:08) (4:30/4:29)  (5:02) 1 lap in 2:06

(2:17/lap is 5:10/mile…2:15 is 5:05….2:30/lap is 5:40)

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Thursday

50 minutes on treadmill

50 minutes on hilly roads

Friday

45 minutes on turf

(12 X :15 striders)

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Saturday

24 miles total (Dolfield→Lakeside Loop (hilly) x 2 then Valley Centre Parking Lot)

-18 miles in 1:50

– 5k in 15:48

-½ mile easy

– 4 x 400 in 67-68 with :30/100 meter recovery

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Sunday

40 minutes easy on grass fields (uneven footing due to grass being frozen…going to stay away from that in the future)

40 minutes on turf fields  (last 10 minutes barefoot)

Training Week of 1/6

Another week of training down and 9 weeks to go until the Yuengling Shamrock Marathon. I finished off this past week with a great marathon specific long run at 90–>95% of goal marathon pace. The run built upon the one I did back on 12/22, where I did 21 miles with 18 of it at a similar pace. 2-3 weeks down the road I will do the same run again, but it will be 25 miles total with 22 of it at the same pace…and ultimately (4-5 weeks to go) I will end up doing 27-28 miles with 24-25 of it at the same pace.

I am feeling really strong and way ahead of where I was at this point last year. I ran the Shamrock Marathon last year and finished 4th in 2:23.  The long run on Sunday started off the marathon specific phase of training. Over the next 9 weeks I will be doing LONGER workouts with a high percentage of them at or around marathon race pace. With that being said I will still stay in touch with some shorter workouts as I feel like they help make marathon pace (5:10-15/mile) feel more manageable.

Monday

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Treadmill

-30 minutes warmup

-75 minutes at 9.5 mph alternating every 3:00 between .5% grade and 5% grade

-15 minute cool-down

Tuesday

45 minutes easy on treadmill

45 minutes on hilly roads

Wednesday

50 minutes easy on treadmill

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Thursday

Valley Centre (715 meter Loop)

– 20 minute warm-up

– 8 x 2 loops with 1:00 recovery (4:30–4:23–4:22–4:21–4:21–4:21–4:20–4:18 (all around 4:52–:50/mile pace)

– 10 minute cool-down

Treadmill

-15 minute warm-up

– 15 minutes at 9 mph and 0-5 at 5%….5-10 at 5.5%…10-15 at 6% grade

– 10 minute cool-down

Friday

75 minutes easy on treadmill

30 minutes of body weight/core exercises

Saturday

55 minutes easy on turf fields

35 minutes on roads/turf (Pouring Rain and 50 degrees…body freezing by end)

Sunday

T. Rowe Mile Loop

(23 miles total)

2.5 mile warm-up….

20 miles at:

5:43–5:36–5:28–5:33–5:34–5:32–5:33–5:32–5:34–5:31–5:33-5:27–5:30-5:28–5:30–5:27–5:22–5:24–5:16–5:03(last 3:00 hard/uphill)

.5 mile cooldown…

18 of the 20 were on a mile loop with rolling hills

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Next Marathon Will Be……

The marathon that I am going to do this spring is a part of an event that I have participated in several times before. Every single time it has been an experience that I have both remembered and enjoyed.

I am very excited to be running the Shamrock Marathon in Virginia Beach on March 16th!!! J and A Racing has done a great job with the event and I’m excited that they are going to have me back to be a part of the event again this year. Just last year I finished 4th in the marathon, but previous years have included a 3rd place finish in the half marathon (1:06) and a 5th place finish in the 8k (which is still my 8k PR (24:08).

I have yet to put together an “ideal” marathon. I have run 6, but still feel like I have not figured it out….both the training, racing and fueling. This time around I’m hoping things are going to be different. I am in much better shape than I was last year before building up towards Shamrock  and I am hoping that I will be able to get in a large number of specific marathon (Renato Canova type) workouts that I have not been able to get in before a marathon in the past. (In the past I would do a couple of these workouts, but I am hoping that I will be able to get in a bunch more this year and make a big difference in my result on March 16th).

For those of you that do not know, I am a big believer/follower of Renato Canova and his marathon training methods. I truly believe Rentato is one of the best (if not the best) marathon coaches in the world today. For those of you that do not know who Renato Canova is you can read about his philosophy here.

I love experimenting with my training and seeing what I am capable of (and the athletes that I coach!)….that’s what keeps me in competitive running. Every person is different and finding that right mix of workouts is never the same when comparing one runner to another. It is like a big puzzle and that’s what I love about coaching and running.

One other thing that I love about Renato Canova is he has said over and over again that with the right training someone of my ability (in races of 10k-half marathon) should be able to run under 2:15 with the right training. I am still trying to figure out what that right training is for “me”, but I know that I can get to that point eventually. I am looking forward to the Shamrock Marathon possibly being that race….

I also need to thank Henry Klugh and the Keystone Track Club for their continued support! They have been a huge part in helping me continue to run at a high level. Thanks Guys!!!

Week of 12/30

Another week down…nothing crazy or exceptional, but it was another week looking towards a Spring marathon.

 

Monday

50 minutes easy on turf fields

45 minutes on hilly roads

Tuesday

2:30 long run….first 2:00 hilly on roads/sidewalks at 6:20→6:10/mile then the last 30:00 on turf alternating :30 hard with 2:30 at 6:00/mile

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Wednesday

42 minutes easy on turf fields

50 minutes easy

Thursday

60 minutes easy on golf course

50 minutes easy on turf fields

Friday

Treadmill

– 30 minutes easy

– 60 minutes at 10 mph and alternating every 3:00 at 1% grade and 5% grade

– 15 minute cool-down

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Saturday

75 minutes easy on treadmill

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Sunday

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80 minutes on treadmill working from 7:30 to 6:10 over the last 40 minutes