Race Report coming...
Showing posts with label MCM 2013. Show all posts
Showing posts with label MCM 2013. Show all posts
Sunday, October 27, 2013
Friday, October 25, 2013
MCM 13 Race Friday
Hi! I have had writer’s block for most of this year, but since I have been scouring the InterWebs for blog entries about the Marine Corps Marathon I thought I should contribute to the pages out there. Blog entries give me a virtual community to relate to when I need a little extra support.
I took today off to rest, relax, get my race bib without having to face rush hour traffic and to take care little chores. This week was my taper week. It looked like this:
This is what my build up to the marathon looked like by week.
Training went really well. I hit every workout I planned to. I had planned four 20 mile training runs but had to cut one of them short (19.23 mi). I also did hill repeats, tempo runs, fartleks, intervals and race efforts (the Annapolis 10 miler and a self supported half marathon). Though I did more miles and faster paces running in my MCM 10 build up, I did do a fair amount of cross training in my 18 week build (bike riding, swimming and one gym/weight workout). I feel like I am ready.
I am going to try and avoid the pacing mistakes I made for MCM 10 and run at the 8:11 pace up to mile 18 and try to hold the sub-eight minute paces from then on. I will take a gel while walking through every rest stop around my 45 minute mark and every 30 minutes after. I will walk and drink my water through the stop so that I can get my nutrition in and hopefully avoid the debilitating cramping that plague my marathon races. I trained this way and feel like I can return to race pace without sacrificing too much time.
Well I am going to head off to the expo now. Have a great race. I be back to write the race report.
UPDATE: The expo and packet pickup was absolutely packed Friday. I went down at around 11:00 and had to wait in serpentine lines for about a half an hour in the pavilion across the street from the armory to get my bib. I was drinking water constantly and there were no port-a-potties. I just had to tough it out. Once I got my bib I had to go to the Armory to enter the expo and get my tech shirt. The security had a line and another 20 minute wait prevented me from bladder relief. I did however have a nice conversation with a sweet couple from Michigan. So, my warning to marathon packet pickup people is to not bring a bag going to the Expo, it will cause you to wait in an extra line. Don't drink water while in line you may not have time to get to the rest rooms past security in the Armory. And, the bags for your bib and the tech shirt pick up is in the left rear corner once you enter. Good Luck!
I took today off to rest, relax, get my race bib without having to face rush hour traffic and to take care little chores. This week was my taper week. It looked like this:
- Monday: no activity
- Tuesday: 10 x 400m repeats at 10k pace with 200m rest (includes 1 mi warmup and cool down)
- Wednesday: 4 mi easy pace
- Thursday: no activity
Friday: swimming – 10 x 50m - Saturday: 2 mi easy pace
- Sunday: RACE!
This is what my build up to the marathon looked like by week.
Training went really well. I hit every workout I planned to. I had planned four 20 mile training runs but had to cut one of them short (19.23 mi). I also did hill repeats, tempo runs, fartleks, intervals and race efforts (the Annapolis 10 miler and a self supported half marathon). Though I did more miles and faster paces running in my MCM 10 build up, I did do a fair amount of cross training in my 18 week build (bike riding, swimming and one gym/weight workout). I feel like I am ready.
I am going to try and avoid the pacing mistakes I made for MCM 10 and run at the 8:11 pace up to mile 18 and try to hold the sub-eight minute paces from then on. I will take a gel while walking through every rest stop around my 45 minute mark and every 30 minutes after. I will walk and drink my water through the stop so that I can get my nutrition in and hopefully avoid the debilitating cramping that plague my marathon races. I trained this way and feel like I can return to race pace without sacrificing too much time.
Well I am going to head off to the expo now. Have a great race. I be back to write the race report.
UPDATE: The expo and packet pickup was absolutely packed Friday. I went down at around 11:00 and had to wait in serpentine lines for about a half an hour in the pavilion across the street from the armory to get my bib. I was drinking water constantly and there were no port-a-potties. I just had to tough it out. Once I got my bib I had to go to the Armory to enter the expo and get my tech shirt. The security had a line and another 20 minute wait prevented me from bladder relief. I did however have a nice conversation with a sweet couple from Michigan. So, my warning to marathon packet pickup people is to not bring a bag going to the Expo, it will cause you to wait in an extra line. Don't drink water while in line you may not have time to get to the rest rooms past security in the Armory. And, the bags for your bib and the tech shirt pick up is in the left rear corner once you enter. Good Luck!
Friday, July 12, 2013
Marine Corps Marathon 2013 and Training Plans
It's been another long break from blogging about running for me. I have been running fairly consistently and I've raced two 5Ks since my last post. I have also registered for the Marine Corps Marathon and have been given a slot in the Annapolis 10-miler by a friend. Things are going pretty well and I am planning to train hard for a new personal best in the marathon.
This morning I had some time to think about my training and I was reconsidering my training plan and started to realize why it is important for a runner like myself to keep an active blog. You need to have some space to plan and review your training.
I was doing some heart rate based training for 5K racing earlier this year and I did not remember where I got my ideas from. If I had been blogging, I think that I may be able to look it up, but now I have to rely on my spotty memory. Oh well...
So, in my attempt to keep a record of what this current phase of training has been coming from I am capturing the Marine Corps Marathon plan I started the week of June 24th up to today where I changing it to a Runner's World training plan that looks promising.
Note: I saw a neat way of representing a training day in your log that never occurred to me in the Active.com community forum. Instead of writing "MCM 2013 - Week 1 - Tues Easy Run" as I have I could write: "w1d1 - 9 miles easy."
I had been using the Runner's World Smart Coach application's suggested plan for the following settings:
My training went as follows:
I would be doing an 8m easy pace run, but I changed my training plan to one I liked from Runner's World UK titled RW's Garmin-Ready Marthon Schedule: Sub-3:30. The plan can output a Garmin workout schedule that can sync workouts to my Garmin 405 training watch and I can have pace or heart rate workouts queued up for the particular day. The plan peaks with a 48 mile week and includes races, hill repeats, and 5 20+ mile long runs. I hope that I can fit all of the running in, but it seems to be a really good template.
Good luck and happy running.
This morning I had some time to think about my training and I was reconsidering my training plan and started to realize why it is important for a runner like myself to keep an active blog. You need to have some space to plan and review your training.
I was doing some heart rate based training for 5K racing earlier this year and I did not remember where I got my ideas from. If I had been blogging, I think that I may be able to look it up, but now I have to rely on my spotty memory. Oh well...
So, in my attempt to keep a record of what this current phase of training has been coming from I am capturing the Marine Corps Marathon plan I started the week of June 24th up to today where I changing it to a Runner's World training plan that looks promising.
Note: I saw a neat way of representing a training day in your log that never occurred to me in the Active.com community forum. Instead of writing "MCM 2013 - Week 1 - Tues Easy Run" as I have I could write: "w1d1 - 9 miles easy."
I had been using the Runner's World Smart Coach application's suggested plan for the following settings:
- Recent Race Time - 00:20:38
- Race Distance - 5K
- Goal Race Distance - Marathon
- Weekly Distance - 36-40 Miles
- Training Level - Hard
- Starting Week - 6/24
- Schedule Length - 16 Weeks (this was a mistake, this would've had me racing 10/13 with the MCM on 10/27)
My training went as follows:
- w1d1 - (plan) 9m easy, (actual) 9m broken into two runs with a 10 min rest in between
- w1d2 - (plan) 7m - 4m @ tempo, (actual) target distance tempo at 7:44/m
- w1d3 - (plan) 8m easy, (actual) hit target - on the treadmill
- w1d4 - (plan) 12m long run, (actual) skipped run for 30m bike ride
- w2d1 - (plan) 9m easy, (actual) 9.56m easy - hot and humid
- rest/ct - Bike ride 34m (commute)
- w2d2 - (plan) 8m - 2x1m @ 6:49 pace, (actual) 7.4m - mile 1 @ 6:57, mile 2 @ 7:20
- w2d3 - (plan) 8m easy, (actual) 6.5m easy
- w2d4 - (plan) 14m easy, (actual) 13.1m slow - crazy hot and humid
- w3d1 - (plan) 9m easy, (actual) 7.1m easy - on the treadmill
- w3d2 - (plan) 8m - 5m @ tempo, (actual) 6.5m - 5m @ 7:16 - on the treadmill
I would be doing an 8m easy pace run, but I changed my training plan to one I liked from Runner's World UK titled RW's Garmin-Ready Marthon Schedule: Sub-3:30. The plan can output a Garmin workout schedule that can sync workouts to my Garmin 405 training watch and I can have pace or heart rate workouts queued up for the particular day. The plan peaks with a 48 mile week and includes races, hill repeats, and 5 20+ mile long runs. I hope that I can fit all of the running in, but it seems to be a really good template.
Good luck and happy running.
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