gms training log

[gms]

I have decided to follow a 24 week training program for a marathon on Jan. 1. If I can get 10 minutes off my last time I could qualify for the Boston Marathon. Of course getting older and being female helps with more reasonable times for me.
The program comes from the book Advanced Marathoning and is the 70 miles per week or less. I have been working on my base miles so I am alittle bit ahead of schedule. I am using a heart rate monitor and what the book refers to as my heart rate reserve.
For VO2max my heart rate should be 180 to 186
Lactate threshold should be 156 to 171
med long and long runs should be 141 to 160
recovery should stay in the 140 (that one is easy)
general aerobic is about 153

Monday: general aerobic 10 miles w/10 X 100m strides
upper body weights

Tuesday: 12 miles med-long
squats, lunges and core

Wes.: 6.5 miles easy (I have added a 1.5 miles to their 5 miles)
upper body weights

Thursday: 12 miles med-long run
(first half kept heart rate in the 140's and second half tried to go faster to reach 160. It is really hard for me to keep a faster pace for very long. I am not sure if it is my legs more or just not focused enough. I don't feel tired. Sometimes my legs just won't go. Makes me mad) Time was not that great 1 hour and 49 minutes.
Just abs and lower back today

[gms]

I love easy days!

6.5 miles with heart rate around 140.
I guess it wasn't all easy. Got home and did weights for my upper body.

[Konstantin]

Sounds like exciting times! What was your previous marathon time?

I'm considering a marathon around April. I've never run more than 15 miles. Any hints?

[gms]

Sadly I am not very fast. My best time is 4:00:34. My worst time was 4:18:09 I have run five marathons in the past seven years. What has helped me the most is more distance during the week, at least three 20 milers during training, and trying (key word for me) to run the last five miles of my long runs faster.

[gms]

Saturday
14 miles-2:09 had a hard time increasing speed during last five miles

61 mpw

Sunday will be rest day!!!!

[soniczip]

hi there. it looks like you are following a good plan. di you have a test to check your VO2max it could be worth doing one. also joining a running club and having a coach. good luck anyway

[gms]

Thanks. No I have not had my VO2 max tested. I would like to. I will have to look for a place that can do that. Sadly there is not a running club in town. The nearest one is half hour away and meets later than I can. My runs usually start at 4 am so I can be back before my husband leaves for work.

Monday - 10 miles with 4 miles at lactate threshold
time 1:28
Finally got heart rate at upper end of range.

[gms]

13 miles-med long run pace. Heart range 141 to 160. I decided to also time each mile and see what it came out to. To reach 3:50 for my next marathon I need 8:46 per mile. I didn't do to well at keeping an even pace, but I wasn't trying to hard either.

I'm not fast but I was happy with today. My legs are feeling good even this afternoon.

13 miles- 1:56:33 total time
mile one 10:06 warm-up
mile two 8:57 mile three 9:00 mile four 8:53 mile five 9:07
mile six 8:45 mile seven 8:59 mile eight 9:06 mile nine 8:13
mile ten 8:46 mile eleven 8:50 mile twelve 8:50 mile thirteen 8:54
mile fourteen 8:43

[ultra_whippet]

Those mile splits sounds pretty decent if your heart rate was below 160. What is your target time for the marathon?

[gms]

Thanks. I am trying for a time of 3:50. I have been able to maintain my pace until about mile 18 and after that I slow down. I am hoping running more medium distance runs and a few more 20 milers will help.

Wes. -recovery run 6.5 miles
upper body weights and stretching

Thursday-med. long run 12 miles- time 1:49:06 average 9:08 per mile
with lightning and thunder in the distance
Never got heart rate over 155. Tired legs caught up to me.
Save my energy for 16 on Saturday.
core workout and stretching

[gms]

Friday- recovery day 6.5 miles very easy
upper body weights and stretching

Saturday- 16 miles time 2:26
not to happy with the second half of the run. I couldn't keep my heart rate in the upper half of the range. Max heart rate was 164(going up a hill)
average was 153. I don't seem to be able to pick up my pace for the
last five miles.

mile 1- 9:33 mile 2- 9:32 mile 3-8:46 mile 4- 8:46 mile five- 8:55
mile 6- 8:56 mile 7-8:55 mile 8- 8:33 mile 9- 9:06 mile ten-8:59
mile 11- 8:40 mile 12-9:07 mile 13-9:01 mile 14- 9:27 mile 15-9:59
mile 16- 9:59 (down hill at mile 14)

total for the week=64 miles

[gms]

Monday:general aerobic 10 miles w/10 X 100m strides 1:31 (not as good as last week)
upper body weights. I was able to increase weights in several of
exercises, core work, stretches

I need to focus on a better post run snack. I don't have time for a smoothie.

[gms]

Tuesday -med long run of 13 miles. Heart rate never got above 158
Watch said average heart rate was 153.
total time 1:56:13
mile 1-9:55 mile 2- 8:52 miles 3- 8:50 mile 4- 8:42 mile 5- 8:47
mile 6- 8:36 mile 7- 8:57 mile 8- 9:00 mile 9- 8:33 mile 10-8:55
mile 11-8:54 mile 12- 9:14 (started paying attention to music)
miles 13- 8:46
Want to have my time for this mileage down to 1:54

Worked legs with weights and stretched

Wednesday- recovery run. Had a cramp in calf yesterday that is still sore.
Upper body weights

[gms]

Thursday- 12 mile- decided not to push it. Still have what feels like a
cramp in my right calf. time 1:53. So about 9:40 per mile which even
though I decided to go slower still bothers me.

Friday- recovery run of 6.5 miles
upper body weights.

[gms]

Saturday. 17 mile long run. 2:36. Way to hot in Texas in August. The
last miles were hard.

mile 1-10:19 (warm-up) mile 2- 8:23 mile 3- 8:55 mile 4-8:57
mile 5- 9:02 mile 6- 8:51 mile 7-9:06 mile 8- 8:55 mile 9- 8:58
mile 10- 9:16 (all times got worse. legs tired. Clothes soaked like I had jumped in a pool) mile 11-9:15 mile 12-9:15 mile 13- 9:19
mile 14- 9:26 mile 15- 9:27 mile 16- 9:35 mile 17- 9:37

Avg heart rate 153. long run range is 141 to 160. Couldn't get it up in the higher end near the end.
Time to stretch and looking forward to a recovery week next week!!

Total for the week -65 miles