29 Feb 2004 21:09:24
32 degrees
90 days till marathon

Getting ready to roll now... only 90 days left till Bayshore Marathon.
I'm registering tomorrow.

I did my first two runs this week... a 4 miler (30 min) and a 7 miler today
(54min)
Goals for the 13 weeks...
20, 25, 30, 30, 40, 40, 40, 45, 50, 50, 55, 40, 40 = mileage weeks....

Long runs of 18-20 miles in my 50miles/week period... hopefully close to
race pace.
Goal = sub 3:00 hours and qualify for Boston....

Any hints on speedwork? Should I do mile repeats? How many? How fast?
Should I do any tune up races? distances?

feedback please.
TIA

Jeff K




01 Mar 2004 08:07:36
rick++
Re: 90 days till marathon

> Getting ready to roll now... only 90 days left till Bayshore Marathon.
> I'm registering tomorrow.
>
> I did my first two runs this week... a 4 miler (30 min) and a 7 miler today
> (54min)
> Goals for the 13 weeks...
> 20, 25, 30, 30, 40, 40, 40, 45, 50, 50, 55, 40, 40 = mileage weeks....

Qay too fast of ramp up. Hope you have good health insurance.


01 Mar 2004 16:46:25
Ben Blaukopf
Re: 90 days till marathon


"rick++" <rick303@hotmail.com > wrote in message
news:f7422d8e.0403010807.201f04a6@posting.google.com...
> > Getting ready to roll now... only 90 days left till Bayshore Marathon.
> > I'm registering tomorrow.
> >
> > I did my first two runs this week... a 4 miler (30 min) and a 7 miler
today
> > (54min)
> > Goals for the 13 weeks...
> > 20, 25, 30, 30, 40, 40, 40, 45, 50, 50, 55, 40, 40 = mileage weeks....
>
> Qay too fast of ramp up. Hope you have good health insurance.

I started running seriously in September, and was probably a similar pace to
what you've just done (7miles in 54). I'm aiming at an April marathon
though may have to postpone to June due to treading awkwardly in a pothole.
Anyway, my peak mileage has so far reached 71K, though I did hit 90K
in a 7 day period - following which I took two days off because niggles
were becoming serious niggles. I'd been running for about 20 weeks at
that point.

55 miles (88K) in 11 weeks strikes me as very ambitious, and I'm
not known for following guidelines. But if you want to run a marathon
in 90 days time, then I'd suggest (and this is based entirely on my
experience, and should be treated with the appropriate amount of
respect :) )

a) Finding a different marathon that gives you more time
b) If you really want to do this marathon, then figure out a training
plan based on the sessions you need to get in, and don't get hung up
on weekly mileage. In this case, your long run is likely to be the most
important thing - so work out how to ramp up to a 20 miler. From
a baseline of a 7mile run, you should be able to do that in 10 weeks,
at the expense of any speed work. Assuming you're about my age,
and respond to training in the same way I do, which is a hell of an
assumption.
c) Train intelligently. Back off when you feel serious niggles developing,
and don't try to catch up the miles. You'll probably train better anyway
because you'll be more rested.
d) You want a bigger taper than that at the end, unless that last 40 miles
includes the race.
e) Try and get a race in beforehand so you know how they work. A
mass-participation race is a bit different, but it'd be better to be stuck
in the toilet queue when the start gun goes on your trial race rather
than the marathon.

When I was 21 I ran a marathon off a few runs of 10 miles and not a
whole lot else. I can still remember how painful the last
third was, and it put me off running for 8 years. I now intend to make
sure that when I run this marathon I'm ready for it. If you want you
can run a marathon in 90 days time, but I'll bet you wish you hadn't.

Ben




02 Mar 2004 09:09:48
Andrew Taylor
Re: 90 days till marathon

In article <10456qmprmjes3a@corp.supernews.com >,
32 degrees <kalember@NOSPAMchartermi.net > wrote:
>Goals for the 13 weeks...
>20, 25, 30, 30, 40, 40, 40, 45, 50, 50, 55, 40, 40 = mileage weeks....
>
>Long runs of 18-20 miles in my 50miles/week period... hopefully close to
>race pace.
>Goal = sub 3:00 hours and qualify for Boston....
>
>Any hints on speedwork? Should I do mile repeats? How many? How fast?
>Should I do any tune up races? distances?

"Advanced marathoning" has a 12 week schedule peaking at 55 miles/week.
You could do worse than using it as a model. It starts at 35 miles/week,
though.

My current "favourite" is 1k repeats with 90 seconds rest. If you want
to go sub-3 you should be looking to do them under 3:45 and 4-10 repeats.

I reckon a half 5-6 weeks out and a 10k 2-3 weeks out would be ideal.

Andrew Taylor


01 Mar 2004 21:07:20
32 degrees
Re: 90 days till marathon

very good insurance for sure.
been @ this game for a while and my legs are completely rested up from a
long winter of skiing.
shouldn't be a problem.
May cut back on the upper 55mpw though...

JK

"rick++" <rick303@hotmail.com > wrote in message
news:f7422d8e.0403010807.201f04a6@posting.google.com...
> > Getting ready to roll now... only 90 days left till Bayshore Marathon.
> > I'm registering tomorrow.
> >
> > I did my first two runs this week... a 4 miler (30 min) and a 7 miler
today
> > (54min)
> > Goals for the 13 weeks...
> > 20, 25, 30, 30, 40, 40, 40, 45, 50, 50, 55, 40, 40 = mileage weeks....
>
> Qay too fast of ramp up. Hope you have good health insurance.




02 Mar 2004 01:41:15
Anders Lustig
Re: 90 days till marathon

rick303@hotmail.com (rick++) wrote in message news:<f7422d8e.0403010807.201f04a6@posting.google.com >...

> > I did my first two runs this week... a 4 miler (30 min) and a 7 miler today
> > (54min)
> > Goals for the 13 weeks...
> > 20, 25, 30, 30, 40, 40, 40, 45, 50, 50, 55, 40, 40 = mileage weeks....

> Qay too fast of ramp up. Hope you have good health insurance.

The OP failed to mention that he isnīt starting from
scratch, he is "merely" switching from XC skiing to
running:-)

While the transition is never without a certain risk of
injury and it couldīve been beneficial to maintain two
weekly running sesssion throughout the winter, I wouldnīt
be unduly worried.


Actually, since a training program, to be useful, should
have a progressively increasing load, it could be that the
first weeks will be too easy (unless his XC season finishes
with long races from which he needs to recover).

If it werenīt for the need to get some "leg specific"
training, the marathon could come sooner, I think.



Anders


02 Mar 2004 06:25:36
32 degrees
Re: 90 days till marathon

You got it Anders... the first few weeks, will be mixed with skiing... maybe
even a race (42km marathon - freestyle).

I've made this switchover, without injury, now for 16 years... even ran a
sub 27 minute 5 mile (8km) race within one month of the ski season
switchover !

Even though I have a weekly progression of mileage that increases... my
overall weekly total HOURS will stay constant with my combination of skiing,
running, cycling, weights...

JK


> running:-)
>
> While the transition is never without a certain risk of
> injury and it couldīve been beneficial to maintain two
> weekly running sesssion throughout the winter, I wouldnīt
> be unduly worried.
>
>
> Actually, since a training program, to be useful, should
> have a progressively increasing load, it could be that the
> first weeks will be too easy (unless his XC season finishes
> with long races from which he needs to recover).
>
> If it werenīt for the need to get some "leg specific"
> training, the marathon could come sooner, I think.
>
>
>
> Anders