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This is the year...continued...

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Re: This is the year...continued...

Post  Nick Morris on Wed Jun 29, 2011 12:30 pm

@Julie wrote:Great training! Will 3:05 be a PR? I hope the weather and everything cooperates on race day to help you make your goal because you're putting in such good running.

Yes, 3:05 would be a PR for me. It's a long ways off, but I hope the weather cooperates, too Smile
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Re: This is the year...continued...

Post  Nick Morris on Wed Jun 29, 2011 12:32 pm

@Kenny B. wrote:
@Nick Morris wrote:
@Kenny B. wrote:Great run Sunday. Judging by hr it looks pretty good. Some drift in hr towards last few miles but pretty normal when you get into 15miles. I tend to run lsd at around 76-80% of max. Where are you at? That may help you determine if you're going too fast.

Yes, the heart rate drifted a little at the end, but I think that was due to the raise in temperature and the fact that I was on mile 13, 14, and 15. My max heart rate is 185, so I ran that one at about 75%.

I think based on this a 3:05 goal is very reasonable for you. I think sub 3:00 can be in the cards as well but to play it a drop safer I would stick with 3:05.

Yea, I may be tempted to push it for a sub 3:00, but I think that I am going to stick with a sub 3:05. No matter how well my HM in September goes.
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Re: This is the year...continued...

Post  Schuey on Wed Jun 29, 2011 1:03 pm

@Nick Morris wrote:
@Kenny B. wrote:
@Nick Morris wrote:
@Kenny B. wrote:Great run Sunday. Judging by hr it looks pretty good. Some drift in hr towards last few miles but pretty normal when you get into 15miles. I tend to run lsd at around 76-80% of max. Where are you at? That may help you determine if you're going too fast.

Yes, the heart rate drifted a little at the end, but I think that was due to the raise in temperature and the fact that I was on mile 13, 14, and 15. My max heart rate is 185, so I ran that one at about 75%.

I think based on this a 3:05 goal is very reasonable for you. I think sub 3:00 can be in the cards as well but to play it a drop safer I would stick with 3:05.

Yea, I may be tempted to push it for a sub 3:00, but I think that I am going to stick with a sub 3:05. No matter how well my HM in September goes.

Nick I think that your approach to the fall marathon is a good one. I remember when I was in the same position you are in right now. Chicago 2009 my goal was sub 3:05 and if it was there late in the race I would go for sub 3. Well my fitness and goal time was right on I finished in 3:04. That race right there gave me the confidence that I could take 4 mins off my time and go sub 3 in Boston.

Again in Boston the goal was 2:59 and well the you know how that day went in 2010. Everything lined up just perfect and I ended up running 2:55. Point being have a goal that is going to be a challenge but at the same time something that's not to far out of reach so it can help build confidence. Again if it is to be and your fitness suggest you can run faster then your goal time believe me you will.

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Re: This is the year...continued...

Post  Nick Morris on Wed Jun 29, 2011 1:36 pm

@Schuey wrote:
@Nick Morris wrote:
@Kenny B. wrote:
@Nick Morris wrote:
@Kenny B. wrote:Great run Sunday. Judging by hr it looks pretty good. Some drift in hr towards last few miles but pretty normal when you get into 15miles. I tend to run lsd at around 76-80% of max. Where are you at? That may help you determine if you're going too fast.

Yes, the heart rate drifted a little at the end, but I think that was due to the raise in temperature and the fact that I was on mile 13, 14, and 15. My max heart rate is 185, so I ran that one at about 75%.

I think based on this a 3:05 goal is very reasonable for you. I think sub 3:00 can be in the cards as well but to play it a drop safer I would stick with 3:05.

Yea, I may be tempted to push it for a sub 3:00, but I think that I am going to stick with a sub 3:05. No matter how well my HM in September goes.

Nick I think that your approach to the fall marathon is a good one. I remember when I was in the same position you are in right now. Chicago 2009 my goal was sub 3:05 and if it was there late in the race I would go for sub 3. Well my fitness and goal time was right on I finished in 3:04. That race right there gave me the confidence that I could take 4 mins off my time and go sub 3 in Boston.

Again in Boston the goal was 2:59 and well the you know how that day went in 2010. Everything lined up just perfect and I ended up running 2:55. Point being have a goal that is going to be a challenge but at the same time something that's not to far out of reach so it can help build confidence. Again if it is to be and your fitness suggest you can run faster then your goal time believe me you will.


Great words of wisdom. Thanks Schuey!!
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Re: This is the year...continued...

Post  Jim Lentz on Wed Jun 29, 2011 2:14 pm

Sub 3:05 sounds good Nick.
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Re: This is the year...continued...

Post  Nick Morris on Wed Jun 29, 2011 8:46 pm

6/29 -

Midweek 8 miler. Even though my legs were a little sore from the yesterday's kettle squats, but I managed to bang out 8.53 miles at a 7:46 pace. I think this goes back to an conversation earlier this week about perceived effort. It felt like I was running at an 8:00 minute pace, but when I'd look at my watch, I was consitently in the 7:40s. I guess the watch doesn't lie.
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Re: This is the year...continued...

Post  Nick Morris on Thu Jun 30, 2011 11:32 pm

6/30 -

Just another day in the life of a marathon runner. 4.18 miles at a 7:37 pace. Off day tomorrow...
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Re: This is the year...continued...

Post  mul21 on Thu Jun 30, 2011 11:49 pm

Nick, just curious on why your mileage is so conservative right now. Seems like you could probably reap some big benefits from running more miles earlier in the cycle and then drop the hammer on workouts later on down the road. Are you following a Hal type plan or what are you using? No criticism, just curious. Very Happy
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Re: This is the year...continued...

Post  Nick Morris on Fri Jul 01, 2011 8:59 am

@mul21 wrote:Nick, just curious on why your mileage is so conservative right now. Seems like you could probably reap some big benefits from running more miles earlier in the cycle and then drop the hammer on workouts later on down the road. Are you following a Hal type plan or what are you using? No criticism, just curious. Very Happy

I am using a 19 week program that I came up with. The program starts out with lower mileage and slowly increases mileage for the first third of the program and then I will plateau at around 68-75 miles for a little over a third, before tapering back down to race day. The plan has me running 6 days a week with an off day on Friday, before my weekend long runs. In some ways it is similar to what Hal does. I am open to any suggestions to tweaking my program. I have it the way it is, because I want to make sure that I will not over train. I can't have a great race if I do not make it to race day.
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Re: This is the year...continued...

Post  Alex Kubacki on Fri Jul 01, 2011 12:41 pm

Nick, what was your basic cycle pattern on previous cycles? Is it a lot different than this one?
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Re: This is the year...continued...

Post  Nick Morris on Fri Jul 01, 2011 1:01 pm

@Alex Kubacki wrote:Nick, what was your basic cycle pattern on previous cycles? Is it a lot different than this one?

My previous cycle was similar, but only had five days of running. The mileage only topped out at around 55 miles and the intensity/pace was less. The longest run at MP was 10 miles. Where as with this cycle I will do 13 miles at MP twice. I only had three 20 mile runs in that cycle, compared to the five that I have in this cycle.
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Re: This is the year...continued...

Post  Nick Morris on Sat Jul 02, 2011 12:02 am

7/1 -

Scheduled off day...
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Re: This is the year...continued...

Post  Nick Morris on Sat Jul 02, 2011 10:05 am

7/2 -

Saturday 8-miler...What a difference a day off makes. Got in 8.51 at a 7:34 pace this morning. My legs felt much better at this distance today than they did on Wednesday. 16 mile LSD tomorrow. I am going to have to get up early to beat the heat!! sunny sunny
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Re: This is the year...continued...

Post  Michele "1L" Keane on Sat Jul 02, 2011 12:40 pm

Yeah!!! I second the feeling after taking yesterday off as well.
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Re: This is the year...continued...

Post  ChasMcG on Sat Jul 02, 2011 10:22 pm

@Nick Morris wrote:7/2 -

Saturday 8-miler...What a difference a day off makes. Got in 8.51 at a 7:34 pace this morning. My legs felt much better at this distance today than they did on Wednesday. 16 mile LSD tomorrow. I am going to have to get up early to beat the heat!! sunny sunny

Rest days are important!! I do a lot of them hahaha

Good luck on your 16 miler! Stay cool!
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Re: This is the year...continued...

Post  Nick Morris on Sun Jul 03, 2011 11:39 am

7/3 -

16 mile LSD...At the start of my run this morning, I noticed that I had a little niggle in my right calf and I was hoping it would not affect my run. Fortunately, it did not amount to anything much more than a niggle. My goal of this mornigs run was to run a slower warm up first mile and then after that run every mile after that in the 7:50s. I wanted to practice throttling back my pace, because on race day I know that I will want to go out faster than I should. THis will hopefully get me in the mind frame to slow myself down. There were times this morning where I found myself having to slow down. As you can see from the splits below that I was able to keep every mile from mile two on within my goal of the 7:50s range. Final stats 16.08 miles at a 7:55 pace with an average heart rate of 137. Another great training run and another great week of training!!! Now it is offto Chicago for the Taste of Chicago...Have a great Fourth of July!! sunny sunny sunny

Week 5 Totals - 44.58 miles


SplitTimeDistanceAvg PaceAvg HR
10:08:1118:11123
20:07:5617:56130
30:07:5117:51133
40:07:5717:57132
50:07:5517:55136
60:07:5417:54137
70:07:5117:51136
80:07:5417:54141
90:07:5517:55136
100:07:5417:54138
110:07:5417:54142
120:07:5617:56140
130:07:5217:52144
140:07:5617:56139
150:07:5217:52142
160:07:5017:50145
170:00:370.087:47142
Summary2:07:2416.087:55137
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Re: This is the year...continued...

Post  Julie on Sun Jul 03, 2011 1:15 pm

Great run! Great job holding back the first part and remaining strong throughout. Have a Happy 4th!
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Re: This is the year...continued...

Post  JohnP on Sun Jul 03, 2011 11:10 pm

Great run, Nick. I'm assuming you'll be doing some fast finish long runs as your program progresses and that's the key to doing them successfully - throttling it down in the first half. That discipline really will help in the tougher training but especially in the race.
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Re: This is the year...continued...

Post  Nick Morris on Mon Jul 04, 2011 11:47 pm

7/4 -

The start of Week 6...Recovery

Today I recovered from both yesterday's long run and the Taste of Chicago. I put in 3.10 miles at an 8:41 pace. Happy Fourth of July!!
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Re: This is the year...continued...

Post  Nick Morris on Tue Jul 05, 2011 8:51 pm

7/5 -

4.19 miles today at a 7:43 pace. Got my run in just before the storms rolled in. I don't mind running in the rain, but when there is lightning involved I get a little uneasy.
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Re: This is the year...continued...

Post  mul21 on Tue Jul 05, 2011 10:07 pm

@Nick Morris wrote:
@mul21 wrote:Nick, just curious on why your mileage is so conservative right now. Seems like you could probably reap some big benefits from running more miles earlier in the cycle and then drop the hammer on workouts later on down the road. Are you following a Hal type plan or what are you using? No criticism, just curious. Very Happy

I am using a 19 week program that I came up with. The program starts out with lower mileage and slowly increases mileage for the first third of the program and then I will plateau at around 68-75 miles for a little over a third, before tapering back down to race day. The plan has me running 6 days a week with an off day on Friday, before my weekend long runs. In some ways it is similar to what Hal does. I am open to any suggestions to tweaking my program. I have it the way it is, because I want to make sure that I will not over train. I can't have a great race if I do not make it to race day.

First, nice looking 16 there over the weekend. I'd love to be knocking out long runs at around 8:00 pace right now, but that feels just a little fast at the moment.

My only suggestion would be more easy miles early on. Nothing too fast, just more volume to help build the aerobic base. The likelihood of overtraining when you're running lots of easy miles (especially after your spring cycle) is pretty minimal, plus it'll help you be ready for the bigger mileage when you do add in more speed so you're not adding both at the same time. You'll be fine the way you're doing it, just a thought for a minor tweak on your next cycle. Dave has gotten me to the point where a 50 mile week is really just a drop in the bucket and I only get a little fatigued when I start getting up over 60 with tempos added in.
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Re: This is the year...continued...

Post  Nick Morris on Wed Jul 06, 2011 9:26 pm

7/6 -

8 mile midweek run...

Today I put in 8.53 miles at a 7:39 pace. I still can't believe that I am already halfway through week 6 of my 19 week training cycle. So far everything is falling into place.
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Re: This is the year...continued...

Post  Chris M on Wed Jul 06, 2011 10:11 pm

@Nick Morris wrote:7/6 -

8 mile midweek run...

Today I put in 8.53 miles at a 7:39 pace. I still can't believe that I am already halfway through week 6 of my 19 week training cycle. So far everything is falling into place.
You are doing regular runs in the 7:30s??!! I guess I missed when you got so much faster. Isn't that a faster pace than your marathon PR by quite a bit? Have you gone under 1:30 for the half yet? If not, you should sign up for one and knock that out before Chicago. If you are able to do normal running in the mid 7s, sub 1:30 will be a piece of cake.
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Re: This is the year...continued...

Post  Nick Morris on Wed Jul 06, 2011 10:20 pm

@Chris M wrote:
@Nick Morris wrote:7/6 -

8 mile midweek run...

Today I put in 8.53 miles at a 7:39 pace. I still can't believe that I am already halfway through week 6 of my 19 week training cycle. So far everything is falling into place.
You are doing regular runs in the 7:30s??!! I guess I missed when you got so much faster. Isn't that a faster pace than your marathon PR by quite a bit? Have you gone under 1:30 for the half yet? If not, you should sign up for one and knock that out before Chicago. If you are able to do normal running in the mid 7s, sub 1:30 will be a piece of cake.


HAHA...Yes, that is faster than my PR. If you recall, I was on pace for a 3:11 at Chicago last year when my glutes blew up on me. My HM PR is 1:31:02, which I did last September. I have another HM scheduled for this September and my goal is to go 1:28 and change. You better watch out...I'm gaining on you Very Happy
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Re: This is the year...continued...

Post  Chris M on Wed Jul 06, 2011 10:40 pm

@Nick Morris wrote:
@Chris M wrote:
@Nick Morris wrote:7/6 -

8 mile midweek run...

Today I put in 8.53 miles at a 7:39 pace. I still can't believe that I am already halfway through week 6 of my 19 week training cycle. So far everything is falling into place.
You are doing regular runs in the 7:30s??!! I guess I missed when you got so much faster. Isn't that a faster pace than your marathon PR by quite a bit? Have you gone under 1:30 for the half yet? If not, you should sign up for one and knock that out before Chicago. If you are able to do normal running in the mid 7s, sub 1:30 will be a piece of cake.


HAHA...Yes, that is faster than my PR. If you recall, I was on pace for a 3:11 at Chicago last year when my glutes blew up on me. My HM PR is 1:31:02, which I did last September. I have another HM scheduled for this September and my goal is to go 1:28 and change. You better watch out...I'm gaining on you Very Happy
I do hear the footsteps!! By the way, my half progression was ..... 1:46/1:31/1:28/1:25/stalled ....in about the same timeframe you are doing so you are right on track. Good stuff - keep it up!
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Re: This is the year...continued...

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