Training for my first marathon
Replies
-
Regardless of what you decide, you should take fuel with you just in case. Running out of energy when you are miles out is never a good thing. And you will probably still want to take water with you too.1
-
lporter229 wrote: »Regardless of what you decide, you should take fuel with you just in case. Running out of energy when you are miles out is never a good thing. And you will probably still want to take water with you too.
good points! Temps will be in the upper 30s to low to mid 40s during the run, which is the only reason I'm debating bringing water, it's never been an issue when the temps are below 50. I think I may just be overanalyzing since it's increasing my LR distance by a possible 20%. I know I can do it, from an intellectual standpoint, it's the First-Time-Marathoner-Jitters part that's obsessing.
I do like the idea of bringing fuel and then, if I don't need it, not using it. I haven't really "needed" it for my other runs, but with increased distance, who knows?0 -
Jumping in - I hope you don't mind. I've run 3 marathons and been active on RW and RA forums for several years. So I have both practical and theoretical experience.
Your long runs should be rehearsal for your race. Everything you do on race day should be something you've experimented with, successfully, during training. That means practicing fuel and drink, as if it were race day. Also prerace breakfast, and even what you eat the night before. When I started doing long runs I had a lot of issues with my stomach, either in what I ate or in drinking too much or not enough. I had to practice a while to find which Gels etc. didn't bother my stomach as much and which ones I really couldn't stand. I also had to figure out timing. It took a while, but the result was that on race day, I had no stomach issues. If you are doing a 4+ hour marathon, you will need to refuel, probably about every 45 minutes. You need to practice that or you'll find yourself spending the last few miles with cramps or in the POP. Your body can only hold enough glycogen for about 20 miles. If you don't refuel, you're likely to hit the wall, and that gets ugly. One thing I learned shortly before my first marathon was that fueling early and often works better than waiting until you start running out of energy because anything you put in your stomach after you've been running for a while is likely to be rejected. The blood isn't flowing into the stomach any more, it's going to the muscles.
So bottom line, take fuel and water, and try both during your run.3 -
4/8 Long Run Recap
This was a tough run, not for any particular reason, more the combination of things. I woke up 10 minutes before my alarm this morning, never a great thing for me on run mornings. Then, I was so frazzled that I forgot my hydration belt at home so, no hydration for me today (good thing it was only in the mid to upper 30s for the run). I had packed a few gels in my shorts pockets for the run, but forgot to use them, so it became an unfueled run, add to that the fact the wind forecast was wrong and I got a headwind most of the run, and a bunch of things could have gone better. All that said, it was tough, but awesome.
Miles 1-3: These miles were mainly just me getting into the run, these miles were all on the Mesabi Trail. First mile had a nice -58 foot elevation, but miles 2&3 had gains of 38 and 10 feet respectively. Splits were 9:56, 9:45, 9:38
Miles 4-6: Mile 4 was pretty flat, but miles 5 and 6 were both decent net elevation losses. It was pretty easy running. Splits were 9:34, 9:34, 9:30. Nice running heading up to the Giant's Ridge ski resort, still following the Mesabi Trail.
Miles 7-9: Here's where "things got real." I left the Mesabi trail and rain on the road for most of this stretch. Mile 7 had a 38 foot elevation gain, and mile 8 had 80 feet. it was all rolling hills, going up some decently steep hills really taxed the legs. Mile 9 was easier, with a net loss of 38 feet elevation. However, it also was home to one of my least liked hills, a 0.2 mile stretch that gets me 80 feet of elevation gain, right aft making a sharp turn back onto the Mesabi Trail....ugh, I got through it. Splits were: 9:33, 9:44, 9:36. I set 2 Segment records o this stretch.
Miles 10-12: For this stretch, things flattened out a little. Mile 10 was a 21 foot gain, but miles 11 and 12 were both net losses in elevation. I was back in well trod territory now, as my 15 mile runs all went through here, and mile 12 was on a stretch that I've run dozens of times. Splits were: 9:32, 9:37, 9:37
Miles 13-15: More mix of flat and rolling. Mile 13 was a slight uphill, Mile 14 was net downhill and Mile 15 was mostly uphill, with one particular hill that I hate, mainly because it's near the end of all my long runs. Still felt OK, but I was starting to feel the miles a little. Splits were: 9:40, 9:36, 9:42.
Miles 16-17.58 The last 2 and a half miles were all in Very familiar territory. Mile 16 was a net uphill, but I got a boost from knowing I was almost there, and from a FJ Cruiser honking at me....it was a group of my friends heading to the Superior Trail, giving me some encouragement. I waved Hi to them and kept on Going. Mile 17 was a net downhill, but I was really starting to think that stopping before my stretch goal of 18 for the run would be a good idea. I ended up going just over a half a mile past the 17 mile mark to finish out the run, and my legs felt pretty trashed. Split paces were: 9:34, 9:45 and 9:59 for the last 0.58.
All in all, despite the mishaps, it was a very good run, and setting a 2.3 mile distance PR was a pretty huge deal for me.5 -
Week 10 Recap
Monday: 7 miles easy at 9:40 pace
Tuesday: 3 Miles at Easy 9:35 pace, plus 4 strides.
Wednesday: 9 miles
1-3 Easy 9:32 pace
4-6 Tempo 8:22 pace
Thursday: REST!
Friday: 5.1 Miles at Easy 9:38 pace
Saturday: 17.58 miles at 9:39 pace. Distance PR unfuelled (accidental) run
Sunday: 4 Miles at Easy 9:48 pace
Weekly total: 46.5 miles.
This week felt GREAT! Getting in that Huge (for me) Distance PR was a great feeling. It was a good week all in all. I have some sore calves right now, but the rest of today is rest, then back at it with 7 moles tomorrow morning!
Next week is a repeat of this one, so I am planning to REMEMBER fuel for my LR, so I can practice getting some food in me while running.0 -
Week 11 Recap
Monday: 7 miles easy at 9:37 pace
Tuesday: 3.12 Miles at Easy 9:40 pace, plus 4 strides.
Wednesday: 9 miles
1-3 Easy 9:37 pace
4-6 Tempo 8:20 pace
7-9 Easy 9:33 pace
Thursday: REST!
Friday: 17 Miles at 10:08 pace
Saturday: 5.11 miles at 8:41 pace...HR "only" averaged 165...this run sucked but I got it done.
Sunday: 4.06 Miles at Easy 9:33 pace....HR 154, so not bad.
Weekly total: 46.1 miles.
Tomorrow's 5 miler starts my last cutback week. It will be the deep breath before the plunge. After next Saturday's 15 mile run, my long runs go: 19, 19, 20, 20, 18, 18....It's going to be a busy running time right up until taper.0 -
Week 12 Recap
Monday: 5.06 miles easy at 9:40 pace plus 4 strides
Tuesday: REST
Wednesday: 7.14 mile Fartlek with 11x1min @ 5k pace or faster
Thursday: REST!
Friday: 3.04 miles plus 4 strides
Saturday:15 mile FFLR. First 11 miles @ 9:37 pace, last 4 at 9:08
Weekly total: 34.69 miles.
This was my last easy/cutback week until taper. The next 6 weeks are going to be rough, but I think I'm ready. I won't be running fewer than 50 MPW from now until taper, and all long runs will be in the 18-20 mile range. I'm feeling strong though, so I am looking forward to the challenge.
This is another "*kitten* just got real" moment for me.....no easy weeks until taper!1 -
Now comes the fun part of the training cycle! If it stops being fun in 4 weeks, don't be ashamed to take an extra cut back week. More likely, it will stay fun right up to taper.0
-
Now comes the fun part of the training cycle! If it stops being fun in 4 weeks, don't be ashamed to take an extra cut back week. More likely, it will stay fun right up to taper.
Thanks for saying that. I actually had that in the back of my mind but, well, you know runners, we need to hear it from someone other than ourselves.1 -
Week 13 LR report
This was a tough run, not for any particular reason, more the combination of things. I woke up in the wee hours of the morning to go pee, and never really got to asleep for real after that. I had packed a few gels in my shorts pockets for the run, but forgot to use them, so it became an unfueled run. That said, it was tough, but awesome.
edit: I did eat a toaster pastry before, 180 cals. so not unfueled totally.
A HUGE bonus of the run today, was that I had a running buddy for the first 12 miles! I connected with a local runner who has run or attempted races from 5k to 100 miles, and has run all 3 of the races I planned for the year. It was great, not only having someone to talk to, but someone who's an experienced ultra runner who could start passing along advice! The first 12 miles seemed to just fly by!
Miles 1-3: These miles were mainly just me getting into the run, these miles were all on the Mesabi Trail. First mile had a nice -58 foot elevation, but miles 2&3 had gains of 38 and 10 feet respectively. Splits were 10:03, 9:34, 9:49
Miles 4-6: Mile 4 was pretty flat, but miles 5 and 6 were both decent net elevation losses, but mile 5 had about 5/8 mile of ice on it, slowing us down. It was pretty easy running. Splits were 9:48, 10:08, 9:41. Nice running heading up to the Giant's Ridge ski resort, still following the Mesabi Trail.
Miles 7-9: Here's where "things got real." I left the Mesabi trail and rain on the road for most of this stretch. Mile 7 had a 38 foot elevation gain, and mile 8 had 80 feet. it was all rolling hills, going up some decently steep hills really taxed the legs. Mile 9 was easier, with a net loss of 38 feet elevation. However, it also was home to one of my least liked hills, a 0.2 mile stretch that gets me 80 feet of elevation gain, right aft making a sharp turn back onto the Mesabi Trail....ugh, I got through it. Splits were: 9:51, 9:58, 9:49.
Miles 10-12: For this stretch, things flattened out a little. Mile 10 was a 21 foot gain, but miles 11 and 12 were both net losses in elevation. I was back in well trod territory now, as my 15 mile runs all went through here, and mile 12 was on a stretch that I've run dozens of times. Splits were: 9:47, 9:37, 9:34
Miles 13-15: More mix of flat and rolling. Mile 13 was a slight uphill, Mile 14 was net downhill and Mile 15 was mostly uphill, with one particular hill that I hate, mainly because it's near the end of all my long runs. Still felt OK, but I was starting to feel the miles a little. Splits were: 9:30, 9:32, 9:42.
Miles 16-19 The last 4 miles were all in Very familiar territory. Mile 16 was a net uphill. Mile 17 was a net downhill, but I was really starting to feel the mileage on my (mostly) unfueled legs. Mile 18 was another net uphill, and my pace was starting to suffer from the tiredness. Mile 19 was another slow one, but because it was the home stretch, I just muscled it out and got it done. Splits for the last 4 miles were: 9:39, 9:49, 9:48, 9:54
All in all, a good run, a little slower than the last time I ran this route, but with the additional mileage, that's no real surprise. Also, I will note that my target pace was 9:45 for the run, and clocking a 3:05:29 19 mile run put me at exactly 9:45 pace, so I guess that's a total win there!
Tomorrow's shorter run finishes up the week, and I'll write my weekly summary after that.2 -
That's really impressive considering you did it unfueled at the same performance you planned as a fueled run.0
-
WhatMeRunning wrote: »That's really impressive considering you did it unfueled at the same performance you planned as a fueled run.
Oops, Too tired. I forgot, I did have a toaster pastry (180 cal) about 45 minutes before I ran, so not really unfuelled. Sorry for that mistake.0 -
Week 13 Recap
Monday: 8.1 miles easy at 9:22 pace
Tuesday: 4 miles at easy 9:38 pace, plus 4 strides
Wednesday: 9 mile run with miles 4-7@ T ~8:24
Thursday: REST!
Friday: 5.1 miles at easy 9:27 pace plus 4 strides
Saturday:19 mile Long run at 9:45 Average pace
Weekly total: 51.5.
This was a really good week. I had some doubts this morning about my running, because the last 3 miles yesterday were so hard, then I remembered, it was my third day running, and Thursday had been a killer tempo run. Today's run brought back some confidence. Running the pace I did, ant it feeling as easy as it did really boosted my spirits as I ended this training week.
no easy weeks until taper!2 -
Week 14 LR Report.
Some days running is a chore, and you just want to quit and cry. Today was NOT one of those days. Today's assignment was 19 miles and that's what I set out to do. I took a different route this time, one that's a bit flatter than what I normally run. I wanted to explore some new territory, so I accepted the lower elevation as a price to pay for it. Here's a breakdown of the run:
Miles 1-5: Most of this was net downhill, with mile 3 being the only net uphill. I figure this is OK, since most of my runs have more uphill, and I got a chance to work my quads more. I had set my Garmin for a quicker pace "fast alert" so I could practie more running by feel. Splits for miles 1-5 were 9:43, 9:30, 9:33, 9:32, 9:33.
section Average pace: 9:34 Average HR: 151.6
Miles 6-10: This section was pretty flat, with some minor downhill, and a little uphill. However, to add some difficulty, pretty much all of it was on gravel road, which while packed, was still kind of loose. Really enjoyed the forest views. Mile splits were: 9:31, 9:26, 9:32, 9:34, 9:24
section Average pace: 9:29 Average HR: 156.4
Miles 11-15: This section was more rolling, with a mix of net uphill and downhill miles. This setion also brought me, finally, back into familiar territory, in the middle of mile 14.still pretty running, one of the pluses to living within the boundaries of a national forest. Mile splits were: 9:26, 9:26, 9:22, 9:23, 9:24
section Average pace: 9:24 Average HR: 160.2
Miles 16-20.1: This really was the home stretch, and I was feeling VERY good. Like, I'v never felt this good this far into a run kid of good. At the beginning of mile 16, I made a decision, I was going to push on past today's assigned distance, it just felt right. To do this, I added a small out and back onto a side road a couple miles from home, no big deal. I did slow down a little on miles 16 and 17, these were home to 2 hills that are always near the end of my runs and always hammer me, but I didn't slow down that much. When I hit mile 18, I was feeling GOOD, so I picked up the pace to HMP for the last 2 official mies, then added 0.1 miles to get me closer to home before my cooldown walk. Mile splits: 9:30, 9:32, 9:27, 9:10, 9:10, 9:18.
section Average pace: 9:22 Average HR: 165.7
Overall Run stats:
Total distance: 20.1 miles
Total time: 3:18:18
Average pace: 9:28
Average HR: 158 ( a new low for a LR)
Elevation gain: 219
Personal insight 1 (nutrition): eating a 180 calorie toaster strudel before a LR really seems to be the right thing. Also, I followed a nutrition plan for this run, eating a Honey Stinger just before mile 5, and then repeating that every 4 miles. I ate it right before the mile point to simulate eating before reaching aid stations at the marathon. This seemed to work very well, I felt, and this is odd to say, great after my run.
Personal insight 2 (Heartrate): This isn't really a personal one, it was pointed out to another MFPer on Strava. This run was a "case study on heart rate creep," and I totally agree with that. My HR slowly edged up as the run went on. That said, it stayed pretty reasonable. There are a number of things that contributed to this including: good running nutrition, good weather, and focusing on my breathing. For ~80% of the run, my breathing pattern was 6 in, 6 out, and that really helped me to keep the effort level down.... Something to keep in mind on race day!
Personal insight 3 (potential): This run really showed me the potential I currently have. I really felt like I had at least another 6.1 miles left in me when I finished. That's totally new, most of the time I'm pretty pooped after my long runs. Running at an average pace under 9:30 is amazing to me. A year ago on this Saturday, I ran a distance PR of 8.44 miles at 10:35, thought that run was hillier. Still, I'm amazed at my progress.
Finally, this run really gave me an insight into how I might do on Race Day, if the weather cooperates. It really looks like I could actually run that 4:15 marathon (9:45 pace).
If you read through all that, thanks for sticking with me!3 -
Week 14 Recap
Monday: 8.1 miles easy at 9:26 pace
Tuesday: 4 miles at easy 9:38 pace, plus 4 strides
Wednesday: 9 mile run with miles 4-7@ T ~8:221
Thursday: REST!
Friday: 5.1 miles at easy 9:31 pace plus 4 strides
Saturday:30.1 mile Long run at 9:28 Average pace
Sunday: 5 miles at 9:32 pace
Weekly total: 52.7
This was a BIG week for me. Last week was about the same mileage, but it came after a cutback week, so I was pretty fresh. Starting this week, I was coming off of a weekly distance PR, so I knew I would be more tired.
All in all, this was a very good week. All my runs felt pretty easy, so I must be adapting pretty well to the increased training load, which is a huge relief. Wednesday and Friday's runs came as HUGE confidence boosters for me. Running ~8:20 pace for 4 miles, in the middle of a 9 mile run and having it feel easy was awesome! Then, running an unplanned 20 miler was amazing, and I finally really felt like 26.2 could be in my grasp at the end of this, This is all new territory for me, so seeing positive results is very reassuring.
Next week is supposed to be another mileage bump, but with the extra mileage slipped in this week, it won't be as big as the schedule says it is, and that's OK. Next Saturday is my first scheduled 20 miler, but it's down my my mom's place in WI, where the combination of wind and hills kill my legs. I'm very grateful for this week's great 20 miler because, if next week's doesn't go great, I'll still know that the distance is something I can manage, because I excelled at it this week.
Thanks for the support ya'all! Just under 6 weeks to go!1 -
@MNLittleFinn - Sometimes, everything comes together and you have a great performance. When that happens on race day, you run a PR and feel great. It sounds like it all came together for you Saturday for your long run. Rejoice in it and be happy; but don't expect that to happen every time. No one can predict what day everything will go right for any runner.
Plan for an average day on race day. Then if things all come together, you will be delighted. If you have an average day, you'll be satisfied that things went according to plan. And if things fall apart and you have a bad day, you'll be managing less of a disaster than if you had planned for a perfect day.
From Saturday's long run, the lesson is that you can run 20 miles and feel good. That will be a good thing to remember if Things Happen and race day isn't as good as you hope and plan for. If you finish a marathon, that's a success even if you don't hit your intended time goal.1 -
@MobyCarp Rodger that! I really appreciate your advice and perspective.
Yesterday's run was, in some ways a fluke, perfect weather, I was rested, it was a good course, and I was fully fueled. It showed me what I'm capable of in GREAT conditions. Come race day, I'm not expecting that same outcome. I ran GMP-17sec yesterday and in IDEAL conditions, I could probably that off for 26.2. What it really gave me was an indication that my stretch goal of a 4:15 marathon (GMP is ~9:45) is doable if I manage correctly. I'm planning for a manageable but possibly rough race day, so I have no real expectations for final result, other than putting my best into it!0 -
Week 15 Primer
Since I'm no entering the "peak" phase of my training, for the final 4 weeks before taper, I thought I'd add a weekly "pre-primer" from now through taper.
Week 15, or as I say, week 1 of peak phase, is pretty similar to week 14. I'll be adding 2 miles onto the weekly total. 1 mile of Tempo pace will be added onto my Wednesday run, for weeks 15 and 16, bringing tempo miles up to 5, and total miles up to 10. The other additional mile will be on my Long Run though, after yesterday's run, it really won't be additional, since weeks 15 and 16 have scheduled 20 milers.
The only other change is to my Monday run. Instead of 8 miles at E, it will be 8 miles with miles 4-6 at GMP or rather, as recommended by Jason Fitzgerald, at ~9:15 pace, since GMP is actually in my E rang at ~9:45 pace.
I'm looking forward to the additional fast mileage as a chance to push myself, and the new long runs, as a chance to get more time on my feet running. These weeks are really looking to take me to another level... I hope!
That's it for now, thanks for reading!0 -
Week 15 Recap
Monday: 8.2 miles. Miles 4-6 at 9:10 pace
Tuesday: 4 miles at easy 9:33 pace, plus 4 strides
Wednesday: 10 mile run with miles 3-7@ T ~8:21
Thursday: REST!
Friday: 5 miles at easy 9:33 pace plus 4 strides
Saturday:20 mile Long run at 9:38 Average pace
Sunday: 5 miles at 11:14 pace with mom for mother's day
Weekly total: 53.71 -
Random reflection time. Today, I was re-reading some of the Emails between Jason Fitzgerald and me, when I first got my plan. I remember Him saying that he thought a 9:45 pace would be where I ended up for my marathon. Now, a few months later, I've run both 20 mile runs at faster paces than that 9:28 on the flatter course, and 9:38 on the hillier course that nearly broke me. My marathon is somewhere in between as far as elevation, so I'm starting to get hopeful that my "goal pace" is actually realistic.0
-
Week 15 Recap
Monday: 8.2 miles. Miles 4-6 at 9:04 pace
Tuesday: 4 miles at easy 9:23 pace, plus 4 strides
Wednesday: 10 mile run with miles 3-7@ T ~8:12 (10k, 15k and 10 mile PRs)
Thursday: REST!
Friday: 5 miles at easy 9:15 pace plus 4 strides
Saturday:20.3 mile Long run at 9:88 Average pace (HM 20k and 30k PRs)
Sunday: 5.2 miles at 9:29 pace
Weekly total: 54.2
This week maxed out my training miles for the cycle. The next 2 weeks, before taper are lower mileage, because the Long Runs are "only" 18 miles, but are scheduled FFLRs with the last FIVE miles "at marathon pace".
Here's where my crazy mind gets going. All three of my 20 mile long runs have been faster than my original goal pace for my marathon (9:28, 9:38, 9:18 GMP: 9:44). I am getting tempted to go for a 4:00 marathon.
This is not anything I would have considered before, but with how my training has gone, I'm starting to think it's doable. Also, I've been talking to the guy I ran with a few weeks back (experienced marathon and ultra runner) and he says I should go for it, as do several other members of the local running club, since I've posted runs to the facebook group. I really WANT to go for it, but I'm wrapping my mind around the idea since, when I started training, it wasn't even in my realm of thought..
....I'm pretty close to just saying the heck with it and going for it,, and you all know, I'm not afraid of taking big risks....this is just one I had never imagined before.
Thanks for reading the stream of thought typing on this update.0 -
Your fastest 20 mile run is a 9:18 average. A 4 hour marathon is a 9:09 average on race distance, probably closer to a 9:00 average on Garmin distance. At the marathon distance, 15 seconds per mile faster is a really noticeable increased effort.
I could see changing your goal pace to 9:30 based on what you've done on 20 mile runs; but trying to run 9:00 or even 9:10 looks way too aggressive for a first marathon.
The wild card is the weather on race day. If you get perfect running weather, you could come in under 4 hours and get away with an aggressive pace. If you get less than perfect running weather, it's really hard to run slower than you've planned for 3 months. At least, my experience is that it's easier to adjust to run faster when I feel great than to adjust to run slower when the weather sucks.1 -
@MobyCarp as usual, right when I am thinking about it, you reply. And, interestingly enough, when I put my 20 mile time into the McMillan calculator, lo and behold, it gives a predicted marathon time of 4:08:39 (9:29 pace).... So I'm starting to think a 4:10 marathon might be a good goal (tertiary goal, finish is number 1 and 4:20 is secondary), something to help me push myself and, of course, depending on how I feel after 20+ miles, I can always go faster, IF I feel good......
I'm at that weird stage where what is "possible" isn't necessarily wise and, I'm getting all kinds of opinions, including from a few local runners (they are the type to say go for it...LOL), but I always hold yours in high regard, along with @Stoshew71 because you are both so experienced (just because you don't have tons of marathons under your belt doesn't mean you don't have a lot of experience, you learned a lot about marathoning very fast)0 -
5/24 coaching call notes
With Taper drawing near (11 days EEK!) I decided it was time to get another call in with Jason Fitzgerald, there's just something about talking to a pro that helps my confidence and it also resulted in a decent strategy session and a (slight) change to my training plan.
General notes: I had sent Jason an updated runner questionnaire with how training has been going, and some new PR's, so he had an idea of where I'm at, as opposed to where I was when I started.
First thing is that he said that with how I've been progressing, he thinks a sub-4 is doable for me, given the pace of my long runs. He said that with how much faster I've gotten, at the longer runs, he feels that a sub-4 attempt is worth going for.
Even though I'm new to marathoning, he said that since I'm not a newbe to running, (guess when a pro coach says I'm not, I can't claim to be anymore) I can push a bit more outside of mynormal Easy pace zone... He thought my hedging on a 4:15 was OK, but that, in his opinion, I should be able to manage much faster than that. His exact words were "If you run slower than a 4:15, you will have fallen in a manhole or something"
Training Specific notes: The main changes to my training schedule were for my long run. He wants me to target 9:09 splits at the end of my Fast Finish Long Runs. This week's FFLR stays the same otherwise, at 18 miles with the last 5 @ GMP.
Next week's final big LR got changed slightly more though. I'll be bumping next week's run up to 20 miles, with the last 6 @ GMP.
Week 19 (taper week 1) got some changes to the "long" run as well. Originally, it was 9 miles with the last 6 @ GMP. Now, the plan is 9 miles still, but with the last 4 @ GMP-15, so into Steady State pace range.
Other than that, he also said that my Friday/Sunday runs are now less important and that, if I'm feeling tired, those runs can be easily cut back to 3-4 miles instead of the scheduled 5. That was good to hear, as I sometimes have a hard time cutting runs short, and being told to helps with that.
Race weekend specific notes: The biggest things he stressed for marathon weekend were REST, and more REST. I have a 5k the night before the marathon, and he told me flat out to run it as easy as possible. Running it with my wife (a 43:00 5k runner) will certainly help with that. He also told me to stay off my feet as much as possible on Friday. The other thing he said is to try to get a nap in on Thursday and Friday (I loved telling my wife that one!), which I plan on doing for sure.
He also told me that, even though it will be Runner's Heaven, to not spend too much time at the Expo (lots of standing). Good news is the Expo is 2 days, and he said that if I go on Thursday, I can afford to stay a bit longer, but to still limit my time on feet.
Race strategy notes: The last thing we discussed was race strategy itself. He gave me a general outline for my plan of attack for race day. Here's the general outline:
Miles 1-2 9:15-9:20 pace
middle miles 3-20 easy pace down to between 9:05 and 9:10
Mile 20+ over the final 6, he said to be more aggressive and, if I'm feeling good enough (for having just run 20 miles) to try to drop some of my miles sub-9.
I know that, given vagaries of not running perfect tangents, I'll more than likely end up running slightly different splits and might not reach that sub-4, but I feel, especially after a good coaching call, that it's worth a shot, and I think I now have the strategy and confidence to do it. I know there's the possibility of a flame out, and I'm mentally prepared for that. That said, Jason had the same thinking as I do. For better or worse, we both agree that we'd rather strive mightily and come up short than wonder what I could have done if I pushed a little harder.
TLDR: I had a great talk with Jason Fitzgerald set up a slight change to my training plan, talked race strategy, and decided, what the heck, I'll go for a sub-4.6 -
Fascinating!
MNLittleFinn, it's been great to see your running progress over the year or more that I've known you.
Can't wait to hear the next chapter!0 -
@MNLittleFinn That was a super recap of your coaching call. I can't wait for your race and race report. I think that rather than flame out, you will smoke it!
Did he give you any advice about the mental part of the race? Whenever I am in a long race, I have to fight the mental "time to quit" messages my brain sends me.0 -
@MNLittleFinn That was a super recap of your coaching call. I can't wait for your race and race report. I think that rather than flame out, you will smoke it!
Did he give you any advice about the mental part of the race? Whenever I am in a long race, I have to fight the mental "time to quit" messages my brain sends me.
We talked about it a little, but not much. Main thing I got from it is, if I get in a funk on race day, remember the work I put into training, and a reminder that the race was the reason for the pain. His bit thing for me was, to not look back at where I was, but to focus more on how far I've come. Because I've made so much progress, he said it might be easy to question myself, so he said to keep in mind some of my better training runs and to remind myself, from time to time, how those felt good, and they were prepping me for the race.0 -
Week 17 Recap
Monday: 8.1 miles. Miles 4-6 at 9:04 pace
Tuesday: Sore Knee... Rest day
Wednesday: 10 mile run including miles 4-6 @ T ~8:1 then 6x1min @5k with 2min recovery.
Thursday: REST!
Friday: 5.1 miles at easy 9:11 pace
Saturday:18 miles. Last 5 miles @ 9:02 average
Sunday: 5.1 miles at 9:35 pace
Weekly total: 46.3
This week was tougher, with the unscheduled rest day on Tuesday, to let my knee recover some more. Overall the week was very good. Wednesday was an interesting run, with the mash up of a tempo and fartlek run. Saturday was kind of brutal, but getting the last 5 done at <GMP was great.
Week 18 will be the last of full training, and then on to taper. It's getting real folks!
1 -
Week 18 LR Post mortem
This week's long run was a real killer. Originally the assignment was 18 miles with the last 5 at GMP. It got changed to 20 miles with the last 6 at GMP after my coaching call..... Neithe of those happened.
The first few miles were pretty good, I got in my groove and kept things going. However, by mile 10, I realized I had been going too fast, it had felt good, but I was running a 9:20 average.
I finished Mile 14 at 2:10:32, so my average pace had been 9:19!!! Way too fast!!!
Miles 15-18 were OK, but only just, with splits of 8:59, 9:06, 8:59 9:12 (9:04 average).
A major calf cramp hit me in mile 19, so there was a lot of walking. I had stupidly neglected to bring my hydration with me (65F with 78% sucks you dry), so I was pretty dehydrated, which contributed to cramping and too high HR. Rather than push on and risk injury/total melt down, I finished the run when I reached 19 miles.
Earlier in my running, this would have been devastating to me, not completing an assigned run. Maturing as a runner helped me be more OK with it. So did having a fellow runner (and ultra runner) with me the last few miles. He was able to help give me some perspective on the run. Considering the fact that mile 19 was a total *kitten* show, I still managed to average 9:28 for the run..... So, even though it was a failure as a FFLR, at least It was something of a respectable LR.
This was my 6th 18+ mile run, so I know I've put the work in, and am looking forward to taper!2 -
Week 18 Recap
Monday: 8.1 miles. Miles 3-6 at 8:57 pace
Tuesday: 4.2 miles @ 9:24 pace
Wednesday: 10 mile run including miles 4-6 @ T ~8:1 then 6x1min @5k with 2min recovery.
Thursday: REST!
Friday: 5.2 miles at easy 9:23 pace
Saturday:19 miles. Miles 13-18 @ ~9:09 Mile 19 was a total *kitten* show.
Sunday: 4.3 miles at 9:40 pace
Weekly total: 50.8
This week was tougher, I've really been feeling the miles I've put in. Overall the week was very good. Wednesday was an interesting run, with the mash up of a tempo, fartlek and GMP run. Saturday was kind of brutal, but getting 5 miles done at ~GMP was good, despite bombing the last mile
Tomorrow starts taper. I almost can't believe it, I'm about to enter my first marathon taper!0
This discussion has been closed.