Marathon Training

[Furmanski]

I know that most people don't give a rats ass, but I figured I would start a thread regarding my marathon training. I am now 3 weeks in with 15 weeks left before the Marine Corps Marathon. This will be my second marathon, but 4 years since the first. My goal is to try and qualify for the Boston Marathon which requires a 3:10 for my age group. (7:15/mile)

My last marathon was in Nashville and I ran a 3:25, so obviously I have to up the training for this one. If anyone has run a marathon or has some tips, please chime in. I hope it goes well.

My run this morning was a 9 miler in 1:18 (8:40/mile). Basically just trying to get my mileage in so I am not as concerned with time 15 weeks out. The biggest concern for me is that I live in Charleston, SC so I had to start at 6am and it was still 73 degrees and 80% humidity.

Cheers. :toast:

 

[LEYKIS101]

Those are some pretty fast times, Furmanski.

Best of luck with your training; I look forward to following your posts in this thread.

 

[Furmanski]

Thanks Leykis...

Always love some motivation. Gonna try and update it 3 times a week with my runs to either get help, or motivate people to do it!!

What market are you in for the radio station and are you on air? I have some friends in Charleston on in the morning.

2 girls and a guy....obviously Chucktown isn't big, but I love knowing people pursuing their goals!

 

[wannabewhale]

Furmanski
I am in Week 2 of training for the NYC Marathon on 11/2. I have not run one since 2004 but I ran it 3:52. I am looking at shooting for a 3:40 this year.
Funny-my morning run was a 9 miler as well. I run all my long runs on a very hilly course--it slows my times down a bit BUT it really adds to endurance.
No concerns here about the heat as today I ran it in a TOTAL downpour. My problem is in the last month-Oct when it gets dark early and there is always a potential for cold and even snow.
I have a plantar wart on my left foot which is going to be a big problem--I can tell already.
Seems we are on the same course-I will check back in.
The times you are shooting for are phenominal!! I am sure that many don't realize how taxing it can be to not only run 7-8 minute miles but do it for 3-4 hours. My time in NYC in 2004 placed me in the top 16% of 35,000 people.
Don't know what training plan you are using--I am on Hal Higdon Intermediate with long runs on Sunday
GL
WW

 

[Furmanski]

Furmanski
I am in Week 2 of training for the NYC Marathon on 11/2. I have not run one since 2004 but I ran it 3:52. I am looking at shooting for a 3:40 this year.
Funny-my morning run was a 9 miler as well. I run all my long runs on a very hilly course--it slows my times down a bit BUT it really adds to endurance.
No concerns here about the heat as today I ran it in a TOTAL downpour. My problem is in the last month-Oct when it gets dark early and there is always a potential for cold and even snow.
I have a plantar wart on my left foot which is going to be a big problem--I can tell already.
Seems we are on the same course-I will check back in.
The times you are shooting for are phenominal!! I am sure that many don't realize how taxing it can be to not only run 7-8 minute miles but do it for 3-4 hours. My time in NYC in 2004 placed me in the top 16% of 35,000 people.
Don't know what training plan you are using--I am on Hal Higdon Intermediate with long runs on Sunday
GL
WW

I am using mainly Hal's training program as well. I have a few other programs that I am using for my tempo runs and lactate threshold runs as well. The one thing that is hard for me is doing hills since I basically live right at the beach. I checked my Garmin after my run yesterday and noticed that my biggest elevation change was from 20 feet to 62 feet! I am hoping to do some runs in other towns to help prepare for Marine Corps.

Best of Luck to you as well WW.

 

[tanner12oz]

i ran one maybe 2 years ago. it was on lake erie in erie, pa....ran it in 4:02...i had ran up to 20 miles in training so i wasnt really sure what to expect. ran very conservative the first half. found a little pack to get into and just stuck with them. second half i broke off from the pack and kicked ass. while everyone else was collapsing to the finish i was sprinting....could have probably ran another 10 miles... i could have easily ran it between 3:30 and 3:45. i love being able to say i did one. people always are amazed....you ran 26.2 miles?!?!?! wtf

 

[GreenDoberman]

Nice job. In another life I used to run long distance. Keep up the good work.

 

[Furmanski]

Thanks GD.

Today was a lactate threshold run. 3 miles in 22 minutes flat. Felt good considering the boozing that I did Saturday night.

Tomorrow is a 5 mile tempo run.

1 mile easy
3 miles at 7:30-7:45
1 mile easy

I hope that it goes as well as today did.

 

[Kruser6]

Wow you guys thats incredible. I have been in the gym with a mission for a 6 pack so i have been running everynight after my workout. I have been doing 2 miles and normally by the end I am fairly tired. I am going to have to really start working harder on that.

I have been weightlifting for 5 years straight now, but never really worked for the abs cause I was always bulking. I have cut back on my fats big time and am doing abs 2-3 times a week instead of my normal one time per week. They have shown before, but just as secondary muscles from other workouts so I know it's possible.

I have gone 11 days now without fastfood or a mountain Dew. My longest streak since I was born I am pretty sure. I think I should be able to cut the extra pounds off, but I bet if I could get up to the runs you guys do I will do it a lot quicker.

Goal - August 15th. One month from tomorrow.

 

[Romanowski]

just playing devil's advocate, and your times look great.

did you know long distance running actually diminishes muscle mass and testosterone?

Everybody is different depending on the makeup of their muscle fibre (whether genetically they would make better body builders or runners)

To me weight training and sprints (not marathons is the way to go)

 

[Furmanski]

just playing devil's advocate, and your times look great.

did you know long distance running actually diminishes muscle mass and testosterone?

Everybody is different depending on the makeup of their muscle fibre (whether genetically they would make better body builders or runners)

To me weight training and sprints (not marathons is the way to go)

Romanowski,

While I do tend to agree with you on some aspects, I think that having a longer run in once a week is actually incredibly beneficial to losing weight. Although I am obviously trying to reach a goal with running this marathon in 3:10, one thing that I can never seem to give up is my lifting. I continue to lift 5 days a week during my training program, and I have found from my past marathon experience that I dont lose much in terms of muscle mass from my marathon training.

I think that the difference is that these elite runners don't want to lift period because of the extra oxygen that is required to fuel the muscles during a race, so they simply avoid it. However, if you can continue to lift while training, your body isn't as affected as you may think.

Cheers. :toast:

 

[wannabewhale]

just playing devil's advocate, and your times look great.

did you know long distance running actually diminishes muscle mass and testosterone?

Everybody is different depending on the makeup of their muscle fibre (whether genetically they would make better body builders or runners)

To me weight training and sprints (not marathons is the way to go)

1 year prior to the NYC Marathon I wieghed in at 293 lbs--with a proper diet the running did Wonders for me

 

[sawastea]

Along the lines of what Romanowski mentioned, while I have never ran a marathon, I have run many 5K's. What tends to work for me, is HIIT (High Intensity Interval training). It will give your HR a boost, and will really get your oxygen pumping. In case you didn't know what it is, go to a high school track.

- Allot 15min to this
- Warm-Up for five minutes with a light jog
- You will sprint full-speed for 10-15 seconds, then you will do a 50% jog for 45-50 seconds
- Do this 15 times

Before doing this, take some whey protein and 1/2 cup oatmeal with berries on top. This will add slow digesting carbs (fuel) and the protein (preventing catabolism) to give you the right break-down to rock this out.

Now, will this help for 26 miles, I have no fucking clue. I do know, this will help with endurance and it's a GREAT fat burner.

 

[sawastea]

1 year prior to the NYC Marathon I wieghed in at 293 lbs--with a proper diet the running did Wonders for me

Nice!

What are you currently? What nutritional structure did you change/amend to achieve your new results?

 

[Furmanski]

Today's Run:

5 miles. Decided to change it up a little as I was going to do a straight tempo run, but ended up doing a tempo as well as some intervals.

mile 1 - 8:36 min. (warm-up)
mile 2 - 7:19 min.
mile 3 - 7:46 min.
mile 4 - rest mile at 9:40 min.

mile 5 was 4 x 400 at a 6:30 pace with a 100m recovery in between.

Total time was 41:25.

 

[Kruser6]

just playing devil's advocate, and your times look great.

did you know long distance running actually diminishes muscle mass and testosterone?

Everybody is different depending on the makeup of their muscle fibre (whether genetically they would make better body builders or runners)

To me weight training and sprints (not marathons is the way to go)

Very true which is why once I shed a little more fat I will switch to HIIT cycles. They are rough if you do them right, but very highly effective.

30 sec jog, 30 sec sprint as hard as you can go. Start at 5 and increase every week and a half. Get up to 14 and you should be in great shape.

High Intensity Interval Training.

 

[Furmanski]

Today is cross-training day.

45 min. spin class this morning at 6am.

After work I will lift and do another 45 minute spin class.

 

[Furmanski]

3 miles in 23:15 on the treadmill today. It was pouring outside, so I had to do it indoors.

 

[Boxer22]

3 miles in 23:15 on the treadmill today. It was pouring outside, so I had to do it indoors.

Do you have a television in front of your treadmill?

 

[Furmanski]

Do you have a television in front of your treadmill?

Yeah, but I dont really like to watch it. I will normally have it on Sportscenter or a game, but I am concentrating more on the run than anything else. I have been working on my form for about 3 weeks now, and if I dont concentrate and think about it, the run will not be as effective as i want it to be.