Wednesday, May 27, 2015

May 18th-24th Training

Monday: 6.3 miles (6:50); 8.2 miles (6:50)

Tuesday: 8 miles (6:42); Way too busy for a second run.

Wednesday: No running

Thursday: No running. Kids last day of school, so I spent my lunch break hanging around.  The weather also tanked overnight, and I had a 45 minute shift in the dunking booth in 50 degree weather. The constant smacktalk was almost worth the near frostbite.

Friday: 8.5 miles with bombed tempo. Was going to try four miles at sub 5:00 pace, super early in the morning but after a half mile, I stopped because my legs were aching and I didn't have my mojo at all.; 8 miles (6:32). Last run in White House.

Saturday: 6.2 miles (7:30). Run around the reservoir in Boulder.

Sunday: 6.3 miles (6:58)

Week Total: 51.5 miles. Wow, this was a low week.  For the first time in my life, I'm mentally burned out.  I got a little mentally lazy from the skipped runs due to time and then, my job transfer has been eating at me lately and I haven't had the desire to run at all.  I have Bolder Boulder on Monday but I'm not expecting much.  A few weeks ago, I was ready to smash the race but after the past couple of weeks, I'm using the trip to relax and breathe some mountain air. If my flight was refundable, I was debating axing the half next month as well.  I sound like a sissy.



    Pretty inspiring video with some excellent commentating.

    Nice job in Boulder.

  2. Big fan of your blog, Scott, thank you for being so transparent with your training. Quick question, I'm 22 weeks out from goal Fall marathon (sub-2:50) and wonder how you would break down the weeks between base, speed and specific. Also how much do you increase mileage between each phase? I'm planning 90 mpw for base. Thank you and good luck this year!

  3. I hate to be so non-specific but it really depends on the individual and their background, etc. Last fall, I coached three guys who were in the 2:45 range and they all trained a little bit differently based on their background/abilities.

    For example, for Chicago, I'm spending more time in the specific phase because I haven't raced a marathon in a long time and I'm a little more rusty in that area. If I would have run a marathon this spring, it would have been relatively short.

    If I ran about 90mpw during the base, I'd keep it about the same/slightly lower once I added some speed, as long as I wasn't getting too fizzled out. During the specific phase, I'd ramp up the volume due to the reduced intensity. The mileage sweet spot for that phase would be how much I could run between my workouts and still be fresh enough to hit my times.
    If it was 90 during the base, I'd imagine it would be about 100 or a little more during that specific phase.

    If you email me, I can send you a log of someone who ran about your goal time last fall. His story is a little different than yours but you could probably pull some ideas from it.