Tag Archives: marathon clinic

Marathon Training – Week 3

Coopers Park and the Seawall
All this running is tiring me out. I think I overdid it this week with 6 workouts, including 5 km in my Vibrams on Friday – my calves have been really sore and tight since. This week I’ve been focusing on posture and form, so I thought a barefoot run would help my technique, but I should have kept it shorter.

Day Distance (km) Workout Time Pace /km
Sunday 14.9 Long 1:17:45 5:14 map
Monday Off
Tuesday 5.3
(1.5)
Speed
(warmup)
0:22:58
(0:08:03)
4:20
(5:52)
map
(map)
Wednesday 10.4 Steady 0:56:28 4:57 map
Thursday 5.3 Tempo 0:24:26 4:35 map
Friday 5.4 Barefoot 0:23:42 4:20 map
Saturday 9.3 Steady 0:46:03 4:55 map
Running Total 56.1 4:37:52 4:57

Strava RunI’ve been uploading my runs to Strava, a cool running/cycling app for tracking workouts. I like the basic analysis it does – pace calculation, splits, elevation and speed charts. There’s also gamification to keep you motivated, like achievements for personal bests and leaderboards for common running routes.

3 week downs, 14 more to go. Last weeks results are here.

Marathon Training – Week 2

Running in the Mist
I ran 41 km this week, a few less than last week but that’s because I went snowshoeing on Sunday. The focus of this week’s Running Room clinic was pacing and apparel.

Day Distance (km) Workout Time Pace (per km)
Sunday 8.5 snowshoe 2:30:00 map
Monday Off
Tuesday 5.0 Time Trial 0:19:59 3:59
Wednesday 11.5 Steady Run 0:59:58 5:14 map
Thursday 9.3 Steady Run 0:42:53 4:35 map
Friday Off
Saturday 15.0 Steady Run 1:09:59 4:40 map
Running Total 40.8 3:12:49 4:43

We did a 5km time trial on Tuesday to help figure out our marathon pace. I ran it in 19:59, which means my long run pace should be between 4:41 and 5:29, my tempo pace is 4:15, and my 1600 meter time should be 6:30. If I want to run a 3 1/2 hour marathon, I need to run an average pace of 4:59 for 42.2 km.

My First Triathlon
So far I’m having no problem maintaining a good pace over my long runs. On Saturday I was only planning on running 10 km, but I felt good so I ran a for 15 km and then added 30 minutes of biking to the farmer’s market. I bathed afterwards, so that’s probably the closest I’ll get to a triathlon.

Ghetto Running AttireOn Tuesday, our clinic instructor spent a few minutes talking about good running attire. He didn’t have to say much because everyone was decked out in fancy Running Room gear. Everyone except for me. I’ve been running in ghetto gear – old sneakers from my first half marathon in 2007, IRS pub crawl shorts from 2006, baggy hoodies, and my cellphone clutched in my hand to measure my speed. When it’s cold out, I’ve been running in red sweat pants or just wearing long underwear under my shorts. I don’t want to buy a lot of fancy running clothing, but I might have to break down and buy a pair of tights so I have something warmer to wear when it rains.

Shiny new shoesI did buy a new pair of sneakers after my run on Saturday. I knew the old runners were garbage. I know have a pair of Mizuno Wave Precision 13’s. They’re shiny and fast and make my knees feel a lot better.

Two week downs, 15 more to go.