64 days till marathon

In article said:

My goal, right now if all goes well, is sub 3:10, possibly
sub 3:00.

10 minutes might not sound like much in marathon times, but
this is a difference of 22 seconds per mile. If you can't
predict your time much more accurately than this, run more
races until you can, or if you have run races, do some
research on predictions (2.15xhalf marathon is good to use
as an "optimists prediction"😉

For the most part, a margin of plus or minus 6 seconds is
the sort of accuracy you should have to run a reasonably
good race. I'd recommend starting with an "optimists
prediction" and starting 6-10 seconds per mile slower
than that.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Quoted message said:

Wow, last time I posted it was 100 days till marathon !
How time flies. 64 days = 9 weeks 1 day... hmmm

Anyone out there have any 9 week to go advice?

Have you been following a specific marathon training
program? Are you just getting paranoid about the
looming date?

Quoted message said:

I'll hit 40 miles this week, been steadily increasing.
I'll hold here at 40 miles/week for a few, then hit 45 and
50 about 3 weeks before race.

Is this your first marathon? If so, this looks like good
mileage. As long as your increases have been steady and you
haven't thrown in too much speed work at the same time.

Quoted message said:

I have a tune up 5km (30km bike where my buddy will bike)
5km run planned for 14 days before the race - should be a
fast 5km x 2 interval workout/tempo run !

Tempo runs are good during this phase. A 5K is not exactly
the best for marathon preparation. I'd consider a few more
tune-up races in the 8 - 15K range somewhere from 7 weeks
from the marathon to 3 weeks from the marathon.

Quoted message said:

My longest run has only been 11.5 miles so far, but I'll
bump up to 16 miles in the next two weeks. At this point
last year I had only run a max distance of 7-8 miles so
I am well ahead of where I was then.... and I ended up
with a 3:21.

OK, so it's your 2nd marathon. If you were doing long runs
in the range of 7 - 8 miles, and still managed a 3:21, you
have some natural ability. I'd try to get in at least one
run in the 18 mile range. I believe that long runs, total
weekly miles, and tempo runs are the keys to success in the
marathon. However, if you're only up to 11.5 max right now,
jumping right to 18 or even 16 could cause problems that may
result in an injury.

This might be a workable solution:

Wks until race Miles 9 - 13 8 - 16 7 - 14 6 - 13 5 - 12 4 -
18 3 - 16 2 - 12 1 - 10

The point is, you shouldn't increase your long run mileage
every week. You need to back off occasionally.

Quoted message said:

My goal, right now if all goes well, is sub 3:10, possibly
sub 3:00.

That's a pretty big jump from your previous time. If you'd
done some racing at 10 miles +, then you might be able to
judge whether or not this is realistic.

Just my dos centavos worth. Good luck!

tkb

"32 degrees" <[email hidden]> wrote in message

Quoted message said:

Wow, last time I posted it was 100 days till marathon !
How time flies. 64 days = 9 weeks 1 day... hmmm

Anyone out there have any 9 week to go advice? My
goal, right now if all goes well, is sub 3:10,
possibly sub 3:00.

Are you planning on going out at 3:00 pace or 3:10? Why such
a huge grey area?

Also, I noticed your last marathon was 3:21. I'm assuming
you have done some other semi-long races since then, to base
your new goal on - maybe even a half marathon. If so, what
were the times? Perhaps you could extrapolate a more
accurate prediction of a more precise goal time. It will
make training much easier.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

To answer all your questions...

1. this will be my THIRD marathon (2:51 at age 19, 3:21
at age 37)
2. I never have time to race in the spring (high school
track coach) so my two 5km races 14 days before the
marathon are it.
3. I am an experienced distance athlete, competing numerous
(20+) cross country ski marathons over the last 20
years... so I know my limits.
4. I have no specific plan I am following, just long runs
once a week.
5. I will go out at a pace that feels comfortable maybe
7:00's maybe
6:15's, not sure which until we get to the day.
7. My 10km best (33:20) was a long time ago when I was in
much better shape. (15km best = 51:51)

thanks for the help. JK

"32 degrees" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Wow, last time I posted it was 100 days till marathon !
How time flies. 64 days = 9 weeks 1 day... hmmm

Anyone out there have any 9 week to go advice?

I'll hit 40 miles this week, been steadily increasing.
I'll hold here at 40 miles/week for a few, then hit 45 and
50 about 3

weeks

Quoted message said:

before race. I have a tune up 5km (30km bike where my
buddy will bike) 5km run planned for 14 days before
the race - should be a fast 5km x 2 interval
workout/tempo run !

My longest run has only been 11.5 miles so far, but I'll
bump up to 16

miles

Quoted message said:

in the next two weeks. At this point last year I had only
run a max distance of 7-8 miles so I am well ahead of
where I was then.... and I ended up with a 3:21.

My goal, right now if all goes well, is sub 3:10, possibly
sub 3:00.

Bayshore marathon Traverse City, Michigan.

Check it out if you don't know about it... along the
shores of the 3rd largest great lake and a flat and fast
course with great temperatures -

last

Quoted message said:

year 55 degrees !

www.bayshoremarathon.org

later all ! Jeff K.

There are some weekends that I almost run in a day what you
run for your entire week. You may have been an experienced
distance runner probably half-miler or miler as you would
not succeed in a 5K with such low mileage. You are running
way way too low mileage for a marathon. It should be at
least double of what you are talking about. You won't even
begin to give yourself enough conditioning to run it
properly unless you double your milage. As far as your long
runs go, that's a joke too. Right now, I do such a run daily
and I'm 18 years older than you. Stop saying you can't do it
and stop short changing yourself. You are a track coach for
Christ sakes. Do I have to come down there and put on
demonstration and show how a 55 year old senior blows away
18 year olds.

"32 degrees" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

To answer all your questions...

1. this will be my THIRD marathon (2:51 at age 19, 3:21 at
age 37)
2. I never have time to race in the spring (high school
track coach) so my two 5km races 14 days before the
marathon are it.
3. I am an experienced distance athlete, competing
numerous (20+) cross country ski marathons over the
last 20 years... so I know my limits.
4. I have no specific plan I am following, just long runs
once a week.
5. I will go out at a pace that feels comfortable maybe
7:00's maybe
7:15's, not sure which until we get to the day.
5. My 10km best (33:20) was a long time ago when I was in
much better shape. (15km best = 51:51)

thanks for the help. JK

"32 degrees" <[email hidden]> wrote in
message "]news:[email hidden]...

Quoted message said:

Wow, last time I posted it was 100 days till marathon !
How time flies. 64 days = 9 weeks 1 day... hmmm

Anyone out there have any 9 week to go advice?

I'll hit 40 miles this week, been steadily increasing.
I'll hold here at 40 miles/week for a few, then hit 45
and 50 about 3

weeks

Quoted message said:

before race. I have a tune up 5km (30km bike where my
buddy will bike) 5km run planned for 14 days before
the race - should be a fast 5km x 2 interval
workout/tempo run !

My longest run has only been 11.5 miles so far, but I'll
bump up to 16

miles

Quoted message said:

in the next two weeks. At this point last year I had
only run a max distance of 7-8 miles so I am well ahead
of where I was then.... and I ended up with a 3:21.

My goal, right now if all goes well, is sub 3:10,
possibly sub 3:00.

Bayshore marathon Traverse City, Michigan.

Check it out if you don't know about it... along the
shores of the 3rd largest great lake and a flat and fast
course with great temperatures -

last

Quoted message said:

year 55 degrees !

www.bayshoremarathon.org

later all ! Jeff K.

Well, well a little feisty today are we Mr. Macelroy !?

I have 3 kids, a wife and a job. Extra time is for kids and
family, not running more miles. I squeeze in an easy workout
with my track team occasionally (4-6 miles a few times a
week) and then do a long run or two on the weekend. Being 38
years old and doing this for many, many years now ( 24 to be
exact) I have an excellent base and can run a marathon on 25
miles/week ! My 3:21 last year was on 25-32 miles per week
and I am up to 40 right now so I'll be just fine.

In fact, I'd love a demonstration of your running prowess.
Stop by our local high school track here any time - you can
race my 15:40 5km kid or my
9:36 two miler. Or me - I can't handle that short fast
stuff, so we'll have to go a little further - like 50km or
something.

Double my mileage? and risk injury? Not to mention the pure
boredom of running that far? I prefer rollerskiing or road
riding if I'm going to do a real long workout... Until then,
I'll be just fine. If you do have anything constructive to
say though... feel free to chime in again.

And, no I was never a real miler or half miler - my
preferred distance has always been 10km or above. Actually,
performing best at the marathon distance (nordic skiing) on
about 5-8 hours/week of training.

thanks again ~ JK

"macelroy" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

There are some weekends that I almost run in a day what
you run for your entire week. You may have been an
experienced distance runner probably half-miler or miler
as you would not succeed in a 5K with such low mileage.
You are running way way too low mileage for a marathon. It
should be at least double of what you are talking about.
You won't even begin to give yourself enough conditioning
to run it properly unless you double your milage. As far
as your long runs go, that's a joke too. Right now, I do
such a run daily and I'm 18 years older than you. Stop
saying you can't do it and stop short changing yourself.
You are a track coach for Christ sakes. Do I have to come
down there and put on demonstration and show how a 55 year
old senior blows away 18 year olds.

"32 degrees" <[email hidden]> wrote in
message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

To answer all your questions...

1. this will be my THIRD marathon (2:51 at age 19, 3:21
at age 37)
2. I never have time to race in the spring (high school
track coach) so

my

Quoted message said:

Quoted message said:

two 5km races 14 days before the marathon are it.
3. I am an experienced distance athlete, competing
numerous (20+) cross country ski marathons over the
last 20 years... so I know my limits.
4. I have no specific plan I am following, just long
runs once a week.
5. I will go out at a pace that feels comfortable maybe
7:00's maybe
7:15's, not sure which until we get to the day.
5. My 10km best (33:20) was a long time ago when I was
in much better shape. (15km best = 51:51)

thanks for the help. JK

"32 degrees" <[email hidden]> wrote in
message "]news:[email hidden]...

Quoted message said:

Wow, last time I posted it was 100 days till marathon
! How time

flies.

Quoted message said:

Quoted message said:

Quoted message said:

64 days = 9 weeks 1 day... hmmm

Anyone out there have any 9 week to go advice?

I'll hit 40 miles this week, been steadily increasing.
I'll hold here at 40 miles/week for a few, then hit 45
and 50 about 3

weeks

Quoted message said:

before race. I have a tune up 5km (30km bike where my
buddy will bike) 5km run

planned

Quoted message said:

Quoted message said:

Quoted message said:

for 14 days before the race - should be a fast 5km x 2
interval workout/tempo run !

My longest run has only been 11.5 miles so far, but
I'll bump up to 16

miles

Quoted message said:

in the next two weeks. At this point last year I had
only run a max distance of 7-8 miles so I am well
ahead of where I was then.... and

I

Quoted message said:

Quoted message said:

Quoted message said:

ended up with a 3:21.

My goal, right now if all goes well, is sub 3:10,
possibly sub 3:00.

Bayshore marathon Traverse City, Michigan.

Check it out if you don't know about it... along the
shores of the 3rd largest great lake and a flat and
fast course with great

temperatures -

Quoted message said:

Quoted message said:

last

Quoted message said:

year 55 degrees !

www.bayshoremarathon.org

later all ! Jeff K.

Quoted message said:

Quoted message said:

Wow, last time I posted it was 100 days till marathon !
How time flies.

64 days = 9 weeks 1 day... hmmm

Anyone out there have any 9 week to go advice? <<

My advice to you is start drinking heavily.

Bluto Blutarsky (0.0)

Quoted message said:

There are some weekends that I almost run in a day what
you run for your entire week.

Please post your typical training schedule. All we have to
do is follow it. Then we will no longer need advice from
anyone. This would save everyone the extra time involved
with reading books and being trained by a coach. TIA

tkb

Excuses, Excuses, Excuses. One of my best friends when I
lived in Maine was Professor Bernd Heinrich. He had a
family and was a teaching professor and would also do
serious study and research up to 15 hours per day but still
managed to run up to 4 hours per day which eventually
resulted in the world record for the 100 kilometer run. No,
I'm not saying you need to train for 100 kilometers. But
you can find more time.

I run to work and home. It saves an incredible amount of
time. You have a locker with showers right. Use them.

Your assumptions about an excellent base because you have
run for 24 years are way way off. Conditioning and
running is not something that lasts. It is lost extremely
fast. It can also be gained extremely fast. The idiots in
this group who speak about gradually upping their mileage
from 40 to 45 miles per week over several weeks have
really got to be the lowest physical specimens on this
entire planet if it is that hard for them to bring up 5
extra miles per week.

Conditioning and base through low volume running are not
something that ever accumulates over the years. If it
accumulated so well over the years than you would have
guys who win marathons running 40 miles per week. It
doesn't work like that nor will it ever.

High school kids are growing and getting stronger each
year if that is what you are thinking of and it's not
the accumulation of the couple years of running that is
making them faster but their natural growth and
physical maturity.

As far as risking injury. You risk injury when you train
erratically or when you train too little and then do a
crazy thing like run a marathon.

I am going through my liposuction training and diet phaze
right now. When my weight drops down low enough and my
body fat hits 2 percent I'll be ready to take on almost
anyone. If your high school is in my area, I'll be there.

And by the way, your high school runner's time doesn't
impress me one bit as I would run workouts that fast in
high school producing an eventual time of 8:56 for 2 miles
which I was not that happy with as I was hoping to beat
Gerry Lindgren's record. A 9:36 two mile would be about
the time I would run for a 7 mile speed workout on the
track where I would do 3 miles in 14:40, then 2 miles in
9:35, then 1 mile in 4:34, than a half mile in 2:10, then
a quarter mile in 63, then 200 meters in 30 and finish off
with 100 meters.

"32 degrees" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

Well, well a little feisty today are we Mr. Macelroy!?

I have 3 kids, a wife and a job. Extra time is for kids
and family, not running more miles. I squeeze in an easy
workout with my track team occasionally (4-6 miles a few
times a week) and then do a long run or two on the
weekend. Being 38 years old and doing this for many, many
years now ( 24 to be exact) I have an excellent base and
can run a marathon on 25 miles/week ! My 3:21 last year
was on 25-32 miles per week and I am up to 40 right now so
I'll be just fine.

In fact, I'd love a demonstration of your running prowess.
Stop by our local high school track here any time - you
can race my 15:40 5km kid or my
9:36 two miler. Or me - I can't handle that short fast
stuff, so we'll have to go a little further - like 50km
or something.

Double my mileage? and risk injury? Not to mention the
pure boredom of running that far? I prefer rollerskiing or
road riding if I'm going to do a real long workout...
Until then, I'll be just fine. If you do have anything
constructive to say though... feel free to chime in again.

And, no I was never a real miler or half miler - my
preferred distance has always been 10km or above.
Actually, performing best at the marathon distance (nordic
skiing) on about 5-8 hours/week of training.

thanks again ~ JK

"macelroy" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

There are some weekends that I almost run in a day what
you run for your entire week. You may have been an
experienced distance runner probably half-miler or miler
as you would not succeed in a 5K with such low mileage.
You are running way way too low mileage for a marathon.
It should be at least double of what you are talking
about. You won't even begin to give yourself enough
conditioning to run it properly unless you double your
milage. As far as your long runs go, that's a joke too.
Right now, I do such a run daily and I'm 18 years older
than you. Stop saying you can't do it and stop short
changing yourself. You are a track coach for Christ
sakes. Do I have to come down there and put on
demonstration and show how a 55 year old senior blows
away 18 year olds.

"32 degrees" <[email hidden]> wrote in
message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

To answer all your questions...

1. this will be my THIRD marathon (2:51 at age 19,
3:21 at age 37)
2. I never have time to race in the spring (high
school track coach) so

my

Quoted message said:

Quoted message said:

two 5km races 14 days before the marathon are it.
3. I am an experienced distance athlete, competing
numerous (20+) cross country ski marathons over
the last 20 years... so I know my limits.
4. I have no specific plan I am following, just long
runs once a week.
5. I will go out at a pace that feels comfortable
maybe 7:00's maybe
7:15's, not sure which until we get to the day.
5. My 10km best (33:20) was a long time ago when I
was in much better shape. (15km best = 51:51)

thanks for the help. JK

"32 degrees" <[email hidden]> wrote in
message "]news:[email hidden]...
> Wow, last time I posted it was 100 days till
> marathon ! How time

flies.

Quoted message said:

Quoted message said:

> 64 days = 9 weeks 1 day... hmmm
>
> Anyone out there have any 9 week to go advice?
>
> I'll hit 40 miles this week, been steadily
> increasing. I'll hold here at 40 miles/week for a
> few, then hit 45 and 50 about 3

weeks

Quoted message said:

Quoted message said:

> before race. I have a tune up 5km (30km bike where
> my buddy will bike) 5km run

planned

Quoted message said:

Quoted message said:

> for 14 days before the race - should be a fast 5km x
> 2 interval workout/tempo run !
>
> My longest run has only been 11.5 miles so far, but
> I'll bump up to 16

miles

Quoted message said:

Quoted message said:

> in the next two weeks. At this point last year I had
> only run a max distance of 7-8 miles so I am well
> ahead of where I was then.... and

I

Quoted message said:

Quoted message said:

> ended up with a 3:21.
>
> My goal, right now if all goes well, is sub 3:10,
> possibly sub 3:00.
>
> Bayshore marathon Traverse City, Michigan.
>
> Check it out if you don't know about it... along the
> shores of the 3rd largest great lake and a flat and
> fast course with great

temperatures - last

Quoted message said:

Quoted message said:

> year 55 degrees !
>
> www.bayshoremarathon.org
>
> later all ! Jeff K.
>