Monday, November 26, 2007

Take Twelve Minutes off Your Boston Marathon

In about nine weeks starting from my injury recovery on September 13 to Thanksgiving Day’s 5K race.

The Progression:
9/30 Topsfield 8K XC – 30:05 marathon of 2:57:55
10/7 Wayland 5K XC – 18:14 marathon of 2:57:45
10/28 Mayor’s Cup 8K XC – 29:27 marathon of 2:54:11
11/4 Amherst 5K XC – 18:04 marathon of 2:56:08
11/18 USATF-NE’s 8K XC – 28:21 marathon of 2:47:41
11/22 Stow Gobbler 5K – 17:00 marathon of 2:45:44

The above race times are from a changing plan that went from a fast Fall Marathon to half-marathon then cross country and settling on base training with cross country races. The races were used as the speed quality and recovery weeks. Evolvement can be contributed to injuries and available time.

Your equivalent performance at one distance can easily be projected to another with the McMillan Running Calculator. Keeping in mind these are all races less than 10,000 meters and obviously will need marathon training. What McMillan’s calculator does offer to the runner is a moving sense toward a faster time. Stop by Running with Lydiard to get a take on this and my question to the Mystery Coach.

Last year I ran an October 2:52 marathon and a December 5-miler for an equivalent of 2:52. This year’s results were (distance-time-equivalent marathon) 10M-62:03-2:53:47, 13.1M-78:08-2:44:47 and the Boston Marathon-2:49:13. Boston I ran 1:22:20 at the half on pace for a 2:44.

Ahead is four weeks base training of primarily easy running and building the long run allowing a good break from racing. I’ll be shooting for a weekly average of 70-80 miles. Then start a 16-week marathon program the last week of December. This will probably have peak mileage right about 80, but with 2-4 quality runs.

Training: am, 40s, light rain, Morse Rd hills, 45:34, 7:35\mile-not easy pace or recovery pace, it’s in the gray zone, felt fine, skipped doing a double yesterday.

1 comment:

  1. Another interesting calculator you might want to take a look at, though it's not as optimistic as McMillan.

    ReplyDelete