Thursday, October 11, 2018

Less than 4 weeks to the TCS New York City Marathon: Last week's training

We're down to less than a month before the big day, and I survived what I consider one the toughest workouts of the marathon training block. I did 16 miles, slightly slower than what I think is my current marathon pace, but the course was very difficult. For those who have trained in Portland, the loop is Fairmount Blvd, just below council crest. It is runable, but there is no flat section. My wife and I both decided to give it a shot for a long tempo to mimic the NYC course and beat the legs up in a different way than our usual flat Sauvie Island loop. This tempo is also challenging because I went into it with another 140 mile week and a fairly high volume Wednesday workout. The pace wasn't blazing, but the effort was right, and I'm glad I went with the more difficult terrain.

There is really only time for one more big long run effort before starting to bring the intensity and volume gradually down on the way to November, 4th. I'm looking forward to utilizing what should be a perfect fall Portland day to get aggressive in a 22 mile run this coming weekend.

Thanks again for reading, and feel free to check out last week's training below.


140
Monday
10/1/2018
 AM: 13 + strength
PM: 6

Tuesday
10/2/2018
 AM: 14 + drills and strides
PM: 6

Wednesday
10/3/2018
AM:15 x 1000m @ 70, 1 min rest
PM: 6

Thursday
10/4/2018
 AM: 14 + strength
PM: 6

Friday
10/5/2018
AM: 1 hour run + 15 x 200 meter hills
PM: 6

Saturday
10/6/2018
 AM: 12 + strength
PM: 6

Sunday
10/7/2018
3 mile warmup, 16 mile tempo @ 5:05 on hilly Fairmount loop, 3 mile cooldown

Thursday, October 4, 2018

Less than 5 weeks to the TCS New York City Marathon: Last week's training


With exactly a month to go before the NYC marathon, I'm happy with my current fitness level. A month is still plenty of time to continue making ground, but the trajectory is where I want it. The mid-week workout was a typical threshold type effort, but the long run was something a bit different than what we have done in the past. It was 15 miles of work, starting a little faster than marathon pace, but a bit slower than half pace, with generous rest. I am hoping it will make the upcoming 16+ mile tempo at marathon pace feel as comfortable as possible. The times weren't outstanding, but they were on the road and coming off another 140 mile week, and shortly after 15 x 200 meter hills. In a non-marathon training week, the hills wouldn't be treated as much of a workout, but with all the building fatigue of marathon training, they're just one more weight on your shoulders heading into the long run. That is exactly how marathon training should feel. I'm looking forward to the final few weeks of training when the volume starts to come down and I start to feel a bit poppy again.

Thanks again for reading and feel free to check out last week's training below:


140
Monday
9/24/2018
 AM: 14 + strength
PM: 6

Tuesday
9/25/2018
AM: 14 + drills and strides
PM: 6

Wednesday
9/26/2018
AM: 4 x 2 mile @ 4:45, 1-2 min rest
PM: 5

Thursday
9/27/2018
 AM: 14 + strength
PM: 6

Friday
9/28/2018
AM: run + 15 x 200 meter hills
PM: 6

Saturday
9/29/2018
 AM: 18.5 + strength
PM: 6

Sunday
9/30/2018
Tempos: 5 miles, 4, 3, 2, 1 starting @ 4:52 and working down to 4:40, rest = 5 min, 4, 3, 2

Thursday, September 27, 2018

Less than 6 weeks to the TCS New York City Marathon: Last week's training

After recovering from the half-marathon and the travel from Europe, I was able to ease back into workouts. We started relatively light with a 10 mile tempo at marathon effort, but we got a bit more aggressive on the Sunday workout with one of our staples. I started with a 3.5 mile warmup, then went through a normal routine of drills and strides before starting my 4 mile tempo on the track in which I average just under 4:45. I then changed my shoes from flats to trainers as quickly as possible and did a 10 mile run at about 5:45 pace before again switching shoes and starting another 4 mile tempo, this time at about 4:42, then cooling down for another 3.5, giving me 25 for the day. I went into this workout feeling fairly tired from the high mileage week, so even though the times aren't necessarily impressive, I was pleased with my effort. There also happened to be a soccer game going on and I had to dig back to my old football days to zig zag around kids and soccer balls in the middle of my second tempo. I'm sure I looked quite insane, gritting my teeth in pain while trying to also acknowledge I was essentially encroaching on their playground. It was a big effort, and I was proud of it.

There's only time for a few more big Sunday workouts, so I was very relieved to nail this one. The hard work is nowhere near over, but I do have a substantial number of miles and solid workouts under my belt so far. I need to keep the momentum going while staying healthy.

Thanks again for reading, and feel free to check out last week's training below.


140
Monday
9/17/2018
 AM: 14 + strength
PM: 6

Tuesday
9/18/2018
4 miles easy, 10 miles @ 4:57, 4 miles easy

Wednesday
9/19/2018


Thursday
9/20/2018
AM: 1 hour + 15 x 200 meter hills
PM: 40 minutes

Friday
9/21/2018
 AM: 12.5 + strength
PM: 6

Saturday
9/22/2018
 AM: 12.5 + drills and strides
PM: 6

Sunday
9/23/2018
4 mile tempo (18:55), 10 miles @ sub-6:00, 4 mile tempo (18:50)

Wednesday, September 19, 2018

Less than 7 weeks to the TCS New York City Marathon: Last week's training

This week was taken purely as recovery following the half-marathon and also traveling back from Europe to Portland. I typically have no trouble sleeping on the plane, making recovery much easier, but it turns out that a 9 month old makes that slightly more difficult. With both those things in mind, we decided to take this week easy, and build back into volume. I was much more sore than I expected after Great North, so I'm confident that being conservative at this point is the right decision. We still have 6.5 weeks until the race, so plenty of time for more quality workouts and long runs.

Unfortunately this is a fairly boring week to post, but in reality, 80% of marathon training is tedious and unexciting. That's why I don't mind going it mostly alone this time of year; I can knock out miles all day, but the shorter, high intensity workouts are where you really count on others to get you through. I also throw 8-10 podcasts on my Ipod Shuffle, so I have a wide variety depending on my mood that day. Anything from comedy to history to politics...I always appreciate recommendations. Send them to me on Facebook or on Twitter if you have the time.

Last week's training is below and follow me here on Twitter for more updates.

100
Monday
9/10/2018
 6 miles slow recovery jog

Tuesday
9/11/2018
 AM: 12 miles slow recovery jog
PM: 5 miles slow recovery jog

Wednesday
9/12/2018
 Off, travel from Prague to Portland

Thursday
9/13/2018
AM: 14 miles + 45 minutes core/strength
PM: 6 miles

Friday
9/14/2018
 AM: 14 miles + drills and strides
PM: 6 miles

Saturday
9/15/2018
AM: 14 miles + 40 minutes core/strength
PM: 6 miles

Sunday
9/16/2018
18 miles easy

Tuesday, September 11, 2018

Less than 8 weeks to the TCS New York City Marathon: Last week's training

I would call the half-marathon at the Great North Run last weekend a success. It was my second fastest half (62:19), and I was competitive, with a 5th place overall finish in a very strong field. I was fortunate to have a group to run with for the majority of the race, and fellow American, Scott Fauble and I were able to battle it out until the end. The Great North course is very hilly and unforgiving, so I see it as a perfect tune-up race heading into the rest of my NYC Marathon training. I am surprisingly sore following the race, but I really did go into the well. I am also traveling back to the US this week after a long summer in Europe, so it's perfect timing for a low intensity week. I will get in as much volume as I can, but the main goal for the week is recovery before the final 7 weeks of training.

The race took on some extra meaning as it was the first time in years that my wife and I were able to race at the same time. We were able to leave the baby with her mom in Czech and Eva crushed it with a 2 minute PR at 76:10. We are both on track for NYC!

I did rest for a few days before the race, but I did my best to keep the volume relatively high the first half of the week. The only workout for the week included 1k repeats at half-marathon pace with fairly short rest. Feel free to check out the full week below.

Thanks again for reading, and follow me here on Twitter for more updates.


105
Monday
9/3/2018
AM: 14, 45 minutes strength
PM: 6 

Tuesday
9/4/2018
AM: 12.5 + drills and strides
PM: 6

Wednesday
9/5/2018
AM: 10 x 1000m @ 2:57, 1 min rest
PM: 5

Thursday
9/6/2018
AM: 11, 30 minutes light core and stretching
PM: 6

Friday
9/7/2018
 8 miles easy

Saturday
9/8/2018
 5 miles easy + drills and strides

Sunday
9/9/2018
Great North Half marathon