Last two weeks for a hopeful BQ help needed
Hi Coach: Long Marathon/hopeful BQ question. Running Grandma's next week. Idea for BQ started last October when I ran a training run (1/2 marathon), getting ready for IMAZ in 1:38. Translates to a 3:25 or so mary. I am a 55 year old male with a BQ of 3:40. Should have been no problem. Started training late November and things were on course until the Christmas holidays when I developed a viral bronchitis that led to a brand new diagnosis of Asthma (never had it before.) Had originally planned to run Rock and Roll Arizona but could barely do 2 miles at that time. It was not until about Mid April that the doctors seemed to figure out the meds so I could start comfortably training again. Thought I had lost my opportunity to run Boston next year and was really disappointed after the events this year. I really wanted to go! I got inspired by Al T's post about going back and thought I would give it 1 more try for next year. I had lost about 4 months of training but have a lifetime of base. Thought that if I had any chance it was going to take some risk. 4/26 essentially started my 8 week effort. This is the record I have of my training. This first part has my entries interspersed with the EN Training plan. Then I have the Little Mountain 25k trail Race on 5/4. Then it gets a little easier to follow starting 5/6.
I have not done a standalone marathon since the late 80s. I know it is going to be tough but I really want to make the BQ. I have primarily been following the Run Marathon Hack interspersed with the Runners World Run Less Run Faster program. I am looking for words of wisdom on training these last two weeks and then any thoughts for the race. (ABBREV: MAC – the gym I go to; CT – Computrainer; TR – Trainer Road; RC: place we stay in Cancun; TM: treadmill; CTS: Carmichael podcast)
April 22, 2013 GF Week 4
Friday
MAC TM: 5 x 1k @ 4:16; 6,4 miles. http://connect.garmin.com/activity/304800281
CT TR Hit2 Strength http://connect.garmin.com/activity/303482101
Saturday CT TR: Started with 19 mins Epic Blue Ridge, then HHNF (had comp problems so broke it in 2 parts, then finished with 2d 20’ section of HHNF. http://connect.garmin.com/activity/304119432
Sunday
Inspired by Al T I am going to make a run at BQ. Will aim for Grandma’s in June. Today did 2+ loops around FP with 20-30" breaks every 2 miles. Longest run since Dec http://connect.garmin.com/activity/304800339
April 29, 2013 GF Week 5
Monday
MAC Swim 4x200, 5 x 150, 1 x 100 http://connect.garmin.com/activity/305836751
Tuesday
CT TR: Fight Club. Rode a couple of minutes before the program began. Just as the 3d interval was beginning the CT dropped so I had to reset and start over @ 40" before the int started.at 101. Did the last 2 ints In the last interval took a short break before the finish as I was dying. Overall very nice. http://connect.garmin.com/activity/305825738
Wednesday 60 min
MAC TM 1 mile run for w/u for wts.
Wednesday
MAC Swim: 4 x 150, 5 x 100, 4 x 50. http://connect.garmin.com/activity/309427521
Thursday
Friday
Friday
running in Conway. Got a little lost but a very nice run. 4.13 miles. http://connect.garmin.com/activity/309427534
Saturday
Sunday 5/4/2013 Little Mountain 25k Trail Race: See report. http://connect.garmin.com/activity/309427559
Wednesday: 5/8 First exercises after Little Mountain. CT TR Balcony. Easy bike
http://connect.garmin.com/activity/309898046
5/9 - I can't believe my legs are still sore and wobbly. Definitely not ready to run. 30 mins weights; 2700 yds swim (200 w/u; 5 x 400; 3 x 150). 45 mins riding TR Balcony TSS 27. legs feeling better but still a bit stiff and sore. Hopefully can run tomorrow. http://connect.garmin.com/activity/310436317
5/10 – No Garmin; MAC TM Did not know how I would feel so started at 6.0. Felt easy so increased by .1 every minute. Ran 21 minutes ending at 8.0. Approximately 2.75 miles. Then, had to take a short break. Came back and ran one more mile with 5 x 30 seconds sprints from 9.03 9.4
• 5/11 – CT TR Wanted to start the TR Tour of California but could not down load the ride so did 2 x HITS Explosive Sprint and the first 5 intervals of Revolver. http://connect.garmin.com/activity/311285009
5/12 – CT TR Start of 8 Days of California. Stage 1 http://connect.garmin.com/activity/312890571
Weekly Totals:
Swim 1x 2650 yds 47:30
Bike 4x 4:22:00
Run 1x 3 miles 29:40
Wts/Core 1x 32:30
Monday 5/13 – MAC TM (door) 11.25 miles descending. Started at 7.0 and increased .1 every time I got to the 1 mile mark on TM. Quick 10" break every 2 miles. After 8 miles took a 60" break between miles. Ended with 11.25 miles. Not as good as December but still holding hope for a BQ. http://connect.garmin.com/activity/312734919 Was going to do 8DC but was waylaid, not because of the legs; my wife brought home 8 rhododendrons. Got 6 in. Today did 40 mins weights; 1050 swim, 8DC stage 2 and, uh, last 2 rhodies. How many TSS for digging and planting?
5/14 – MAC Wts Chad 1; MAC Swim w/ 200 w/u; 6 x 100 (1:50) sprint 50/easy 50; 50 rec; 3 x 50 (:55); 50 w/d. http://connect.garmin.com/activity/312796973 ; CT TR 8DC Stage 2; Good ride but had a hard time at end and had to coast a bit. 4th good w/o day! Yeah! http://connect.garmin.com/activity/312890541
5/15 – MAC TM 3 x (2x.75(2’))(4’) Good run descending each interval. Should have pushed a little more, but afraid I will die. I will Not!!! http://connect.garmin.com/activity/313322684 CT TR 8DC Stage 4: Took it a little easier and skipped to 4 to help recovery of the legs. Did OK except for the 2 and 3 minute intervals, just died. http://connect.garmin.com/activity/313379172
5/19 Miserable, hot TM run but had to get it done. 13.14 miles. http://connect.garmin.com/activity/321815458
Week Totals:
Swim 1x 1050 yds 20:50
Bike 2x 2:19:42
Run 3x 31 miles 4:30:00
Wts/Core
Monday 5/20 Short 10 min swim at RS. http://connect.garmin.com/activity/321815481 reset watch and finished swim w/ 4 x 2l; 10l; 4 x 2l; 10l; 5 x 2l. http://connect.garmin.com/activity/321815498
5/21 Miserable TM Run in Cancun. Had planned to do mile and ¼ miler repeats, Nothing worse than trying to run when it is too hot outside and so you try the TM and it is too hot inside. About died. Temp is about 80 w/ high humidity, indoors. Instead of x 1 mile, did 2 x .6 and then 12 x .25. Even then had to slow it down a bit. Bet I lost 5 pounds... 7.01 miles http://connect.garmin.com/activity/321815535 Followed by 38 mins of Wts Chad 1.
5/22 Walk to Sands and swim. Pool length about 36y; call 100 3l: w/u and 3 x 100, 300; 4 x 100, 400; 2 x 100, 500, 2 x 100, 400. 3492 yds. http://connect.garmin.com/activity/321815558 RC recumbent CTS Tour 3 x 8(6). Polar.) Training on vacation can be a challenge. Now to figure out how to survive 20 miles tomorrow running; not sure I can wake up early enough to run before it gets too hot. 8am tomorrow "real feel" says 100 degrees. (sigh!)
5/23 Long Run in Cancun. 16.67 miles. Got really hot and humid. Ended up pretty slow. 2:51. http://connect.garmin.com/activity/321815665
5/24 Swim at Sands: w/u; ladder 100 – 500; 6 x 100; 100 w/d http://connect.garmin.com/activity/321815691 Recumbent at RC: CTS another 3 x 8(6) http://connect.garmin.com/activity/322610055 RC Wts Chad 2.
5/25. Moving day and a little tired and not much motivated. Take day off.
5/26 Run from RC to North tip of Cancun and back, plus a little for 11.2 miles. Still hot! felt a lot better than Sunday but still can't believe how easily I get dehydrated. Drank 2qts on the run and another 72 oz when I got back. http://connect.garmin.com/activity/321815771
Weekly Totals
Swim 4x 8690 yds 2:46:30
Bike 2x 2:27:00
Run 3x 34.9 miles 5:40:00
Wts/Core 2x 1:40:00
Monday 5/27: Walk to RS for swim: w/u; 3 x (6x108 (1,4 sprint 1l then 2l easy; 2,5 sprint 2l then 1l easy; 3,6 sprint 3l)) on 2:00 with easy 2l b/t sets; 2 x 10l. 3312 yds. http://connect.garmin.com/activity/321815783 ; RC recumbent 70 min including 5x6(3'), then 50' weights. A good day.
5/28 Run in rain: Coach P: 69' running including 2x(4x 1/2 mile @ z4-5 (2')) 4' b/t sets. This was one of the hardest interval sets I have done in a long time, complemented by pouring rain and wind gusts. Now off for nachos and beer!
http://connect.garmin.com/activity/321815854
5/29 RS Swim Taormina w/o: w/u, 10 x 1l; 4l; 12 x 2l; 5 x 3l. 2880 yds. PM: RC recumbent: 1:07 CTS Tour w/ 3 x 8 http://connect.garmin.com/activity/322610428 RC Wts.
5/30: Took day off.
5/31: Run from RC to RS for Swim (2 miles hard) http://connect.garmin.com/activity/321815911 ; RS /Swim: 200, 300, 400, 500, 400; 100 easy; 8 x 3ldesc by 4. 3204 yds http://connect.garmin.com/activity/321815930 ; Run back to RC easier. 2 miles. http://connect.garmin.com/activity/321815951
6/1 – Got up a little early and ran from RC to the 20k mark and back. Had a bit of GI trouble, stopped before IO started and had to go during, ultimately cutting the intended run a little short and immediately hitting the potty again. Felt pretty good while running. One of the better runs while I have been here. Then flew home. http://connect.garmin.com/activity/321815981
6/2 – Rode the CT / TR. Not a great ride but was good to get back on a real bike, even if indoor. Tried to HHNF ride but had to bail. Also having problems with the power calibration. Will have to figure that out. Getting ready for the monster run tomorrow. http://connect.garmin.com/activity/322610661
Week Total:
Swim 3x 9396 yds. 3:11:00
Bike 3x 3:37:00
Run 3x 16.25m 2:27:00
Wts/Core 2x 1:34:00
Monday 6/3 – MAC TM: 21+ miles. Ran ¼ mile and then stopped to calibrate. Did the calibration for .5 miles @ 7.0. Then finished the first mile at 7.0. Increased by .1 each mile but had to make stops @ 3 miles, and again at 7 miles where I was at 7.6. Then did 4 miles @ 7.5, 7.6, 7.6, 7.6; ran .3 and had to stop due to contact in right eye. 2.5 more miles @ 7.5; quick break and .2 to even the miles @ 14. I was having some problems at this point so did 2 x 1.5 mile repeats @ 11:46, 11:50; then 6 x .5 mile repeats decreasing from 3:57, 3:51; 3:46, 3:43, 3:40 and 3:37, then last mile @ 8:00. Whew!!! http://connect.garmin.com/activity/322612443
Time: 2:56:22
Moving Time: 2:47:46
Elapsed Time: 3:07:51
Avg Speed: 7.1 mph
Avg Moving Speed: 7.5 mph
Max Speed: 12.5 mph
Avg Pace: 8:27 min/mi
Avg Moving Pace: 8:01 min/mi
Best Pace: 4:48 min/mi
Training Effect 4.1
6/4 MAC Swim 2500 SCY w/ 200 w/u; 6 x 200 pb on 3:30; 3 x 200 paddles on 3:30; 5 x 100 pb on 1:50; 50 easy w/d. http://connect.garmin.com/activity/323460596 ; MAC Core Keisha; MAC weights.
6/5 CT TR Tried to do HHNF but had to stop in middle of first 20 min set. Switched to 8DC stage 1 and did 42 minutes. http://connect.garmin.com/activity/324325594
6/6 MAC TM 1.25m 7.0; 3 x 30”(45”), then 4 x (1200 @ 8.5(2’), 400 @ 9.0 (1:15), 2 x 200 @ 9.2(1’)) 2 minutes between sets and last set increased for the 400 and the 200s. Then 400 @ 7.5 which felt very easy. A nice run. Really liked the w/o. http://connect.garmin.com/activity/324325602 PM: MAC Core. MAC Wts.
6/7 – MAC TM: 1 mile @ 7.0; 3 x 30” @ 9.0-9.2(45”); 4 miles by Garmin @ 8.5, 8.6, 8.7, 8.8. Then MAC Swim 2300 yds w/ pb: 200 w/u; ladder 100 – 400 – 100 w/ 50 break after 400; 8 x 50 (15”) odds easy, evens hard. 50 wd. http://connect.garmin.com/activity/324325624
6/8 – 2:02 on CT w/ TR. 10 min easy, then HHNF set at 90; started HHNF over @ 80 for another 36 mins. Legs felt a bit tired but not too bad. http://connect.garmin.com/activity/324867046
6/9 – 2 loops around FP. Shorter loop first time. Tried to pick up each mile of 2d loop compared to first. Was overall a little slower than I should have gone but this was a long running week. http://connect.garmin.com/activity/325523973
Week Total:
Swim: 2x – 4850 yds 1:29:08
Bike: 2x - 3:02:05
Run: 4x – 46.81 miles 7:47:07
Core/wts: - 4x 1:45
6/10 Monday - Day off
6/11 MAC TM Center Standard w/u; 5 x .6m @ 9.0(2'). These felt pretty good. I know I have the speed, hope I can go for 26.2. Then 45 mins MAC Core Keisha.
Comments
I am not a fan of powerade or clif shots, so figure out what you are going to do to be fueled right.
Hit the run section of the wiki for the marathon section, and get the pacing chart to figure out how you are going to nail the run. You can do 8 min miles, but all bets are off after 18 miles if you run the first miles at 7:30 pace!!!!
Draw up that race plan and we can talk further!
Into the last week. Plan from Hack (subject to your thoughts):
M - 35' @ z1 / LRP, include 6 x 1' (30") @ z4 / TP
T - 2 miles @ z2/MP
W - 30' @ z1 / LRP, include 6 x 30" strides.
Th - off - fly in evening to MSP
F - 10 - 15' w/ 2x30" @ race pace. with 2' recovery. Return home, get off your feet and review the race in your head! ( I am staying about 90' away from race site.) Dinner about 6:30.
S - need to leave about 4:00 to drive 90' to Duluth to catch shuttle. Drink 2 ensures on the way (my usual pre race nutrition.) Shuttles run 5:30 - 6:00. Probably about 45 min ride. Arrive at start and relax until 7 - 7:15. Loosen up with a little jogging and stretching and a few pickups. Not sure of the corral situation but I should be relatively toward the front. I will look for the 3:35 pace group and start nearby.
Race Plan: 15' before start take a gel.
Start with the 3:35 group. Under normal circumstances I would aim for sub 3:30. With my lack of training I think 3:30 - 3:35 will be good. My BQ is 3:40 and I am hoping that 5+' under will be sufficient, although I know that is a risk. I do not want to aim too high and blow up. I plan to wear my Garmin 910 and monitor the pace group pace keeping it at about 8 - 8:15 (3:30 - 3:35.) At 18 - 20 miles I can check to see how I am feeling and if strong pick it up a bit for a time closer to 3:30. If I am struggling, I will try to stay with the pace group. Each mile after I can make the same choices.
Nutrition: Gel before start. Will carry 3 gels in pocket. Course has Powerade and clif shots. I will also carry a bottle of Perform. I can alternate that with the Powerade, especially since the first half only has aid at every other mile. I can take the Perform at even miles and Powerade at the odd. At each hour I can take a gel with water (?)
Current Weather forecast: Sat Jun 22 Overnight 53. Day high 58.
Scattered T-Storms
Chance of rain: 40% Wind: NE at 7 mph (Course runs SE along Lake Superior.)
Anything else, other thoughts, etc? Thank you for your help!
I am a bit worried about your pre-race nutrition. Ensure has a ton of fat and other junk that's great for cancer patients who can't eat solids, but not great for runners. But if it has worked for you, we use it and change in the future (no time to test!).
I suggest you carry your own POWERGELS as they have good sodium in them, and drink the perform for as long as it will last you (a four bottle fuelbelt should last 1/2 the race?). I would then go to powerade and made sure you have some salt pills to supplement with as it doesn't have as much sodium in it. Powerade also has a lot more sugar...maybe you try some pre-race to make sure it works? During the drive maybe?
Good luck with the pacing, sounds like a plan..you might want to talk to the pacer to hear their plan...are they going out steady? As hard as possible to build a buffer? Slow then fast finish? It would give some context for you!