Bret

March 29, 2024

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Location:

Milton,GA,USA

Member Since:

Jul 27, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's -

Mile - 4:38    (High School)

2 Mile - 10:12 (High School) 

3 mile - 15:51 (High School)

10k - 35:19 (High School)

Marathon - 2:59 marathon (London -2013)

Half marathon - 1:25:18 (Deseret News 2013)

Completed all 6 of the World Marathon Majors 2024

Completed each of the 5 majors (NY, Chicago, Boston, London & Berlin) at least twice.

8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)

13 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023)

 

 

Short-Term Running Goals:

Sub 3 hour marathon

Long-Term Running Goals:

Continue to enjoy running and racing as long as my body permits me.  

Personal:

Old guy - (grandfather even) been running for 40+ years.  

Favorite Blogs:

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Miles:This week: 23.75 Month: 113.20 Year: 382.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.5012.50

AM - easy 5 miles before work. Had an option to travel down to St. Pete early this morning to do some track work with Richie - but did not sleep well and decided in the end to do a workout at the end of the day today instead.  

 

PM - VO2 Max workout 5 x 800 with 90 second rest.  Ran over to the high school to run on the better track this evening but the gates were all closed and locked and there were teams and personnel on the practice field so I decided not to climb the fence.  Instead I thought I would do the workout on the roads using the Garmin workout feature - set for half mile intervals.  The good thing about that feature is the alarm tells you when you have completed the rep and when the recovery/rest is over.  The unfortunate thing is that unless you have the watch set only to show your distance/time/pace (which I have not done - instead I have three scrolling screens of other information) the watch does not display your time for each interval when completed - in fact not until I was done with the whole workout could I check the results.  I wore the heart rate monitor and was able to see how much my HR was blowing up though.  Anyway - I averaged about 2:55 which was not bad for a lack of real feedback and being on some uneven and rolling roads (never noticed how many undulations a road has until you are running for time on them).  Heartrate told me I was well over the anaerobic threshold for all of them.  So it was an honest effort.  I think the reps I did last Tuesday morning on the track at about 2:46-47 pace were perhaps a tad short or the GPS tonight was a bit long - either way I got a good workout in the books.

 

 

Comments
From Bam on Wed, Sep 12, 2012 at 05:07:59 from 213.191.240.114

Good workout, Bret. I hate it when I've planned to run somewhere or do a session and then something/somebody gets in the way. Well done for adapting.

This morning, while out running, I was thinking what I would do if I were in Bret's Nimbus(es) from now to marathon day.

I'd do one more session of 4x1 mile in or around 5:36-5:40. Then I'd change the focus of the speed work to extend the speed while making it more marathon specific to blend it in with the long mp tempo runs.

If you like, I can mail a spreadsheet I have with some mp specific interval sessions. You just type in your predicted marathon time and it works out all the splits for the various sessions. EG, if you were aiming for 2:47:)(6:22 pace) you would do, 4/5 x 5k @ 6:17 pace off a 1k rec @ 6:50-7:00 min mile pace. Sounds tough, but the pace is a lot slower than VO2 max. This session is teaching your body to utilise lactate.

You build your 8 mile tempo to a 15 mile tempo @ 6:15 pace - followed by 1000 push ups:).

You also drop in a 10 mile tempo at mp at the end of your long run, finishing with 8x8 sec hill blast to recruit fibres. This, imo, is a must do session.

Anyway, I'd consider looking at doing some longer speed stuff, as after another 1-2 sessions, the shorter stuff isn't going to help too much from here on in. You now have to, imo, prepare your body to cope with the rigours of mp over longer distances.

From Bret on Wed, Sep 12, 2012 at 05:14:26 from 96.228.167.228

That'd be very much appreciated Coach. Please send it along if you have time.

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