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Part 1 of 3 parts to BQ

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Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Jun 24, 2011 9:38 am

I always enjoy reading everybody's blogs. I'm always amazed at the perserverance everyone has in their training and races. Running is what I love and if I get to talk about it that'll make it even more fun.

A few weeks ago I nailed my Half Marathon PR. I ran 1:36:29. I plugged that into a few calculators and they all had them around a 3:25 marathon or better. I turn 45 later this year and that would be what I would need for a BQ under the new times. I realize the calculators have to be taken with a grain of salt but if you want something bad enough you have to go for it.

So this is kind of a year long process to go for the attempt in the fall next year. As I'm still new to marathoning the three cycles to get there should only help.

Part one is this fall. I'm running the Clarence Demar Marathon in NH on Sept 25. It's not the flattest course but my goal is around 3:35. Five weeks after that I'm doing the Cape Cod Clam Chowdah Challenge. This is running the Cape Cod Half Marathon on Saturday then come back the next day and run the Cape Cod Marathon. It's new this year and I think it'll be fun to do.

Thanks for reading.
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Re: Part 1 of 3 parts to BQ

Post  Schuey on Fri Jun 24, 2011 9:48 am

Nice, glad to see you put up a blog Alex. I think it will be great for you to write about your running, I know that I'm looking forward to reading along. So three training cycles to get to your BQ? Well I'm willin to bet that you get it in your second one and you only better that time at the third one!
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Re: Part 1 of 3 parts to BQ

Post  Bob on Fri Jun 24, 2011 10:17 am

Alex, your story sounds very similar to mine as far as age, your half PR, and of course your goal.

A couple years ago, when my half was about the same as yours, I went on to a fall marathon and ran a 3:23. No doubt, with a steady dose of training, you'll get there, too.

Call me crazy, but I'm not so sure with a good summer of training, that you couldn't even get the 3:25 in September. It may or may not be a long shot, and I'd be more confident if it was a month or so later, but I wouldn't sell yourself short just yet.

But, if you're in no hurry, and this is your first marathon, then maybe taking it a bit slower isn't a bad idea.
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Re: Part 1 of 3 parts to BQ

Post  Peg Coover on Fri Jun 24, 2011 10:43 am

That's a great half marathon time! I wish you well on your quest to BQ!
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Fri Jun 24, 2011 12:02 pm

@Alex Kubacki wrote:I always enjoy reading everybody's blogs. I'm always amazed at the perserverance everyone has in their training and races. Running is what I love and if I get to talk about it that'll make it even more fun.

A few weeks ago I nailed my Half Marathon PR. I ran 1:36:29. I plugged that into a few calculators and they all had them around a 3:25 marathon or better. I turn 45 later this year and that would be what I would need for a BQ under the new times. I realize the calculators have to be taken with a grain of salt but if you want something bad enough you have to go for it.

So this is kind of a year long process to go for the attempt in the fall next year. As I'm still new to marathoning the three cycles to get there should only help.

Part one is this fall. I'm running the Clarence Demar Marathon in NH on Sept 25. It's not the flattest course but my goal is around 3:35. Five weeks after that I'm doing the Cape Cod Clam Chowdah Challenge. This is running the Cape Cod Half Marathon on Saturday then come back the next day and run the Cape Cod Marathon. It's new this year and I think it'll be fun to do.

Thanks for reading.

Glad you decided to Blog. Great HM time and certainly have it in you to BQ. I like the Cape Cod Challenge. Sounds awesome. Just don't eat too much the Calm Chowah between races !
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Re: Part 1 of 3 parts to BQ

Post  Seth Harrison on Fri Jun 24, 2011 12:23 pm

Alex, I think you're on your way to a BQ. Your HM time looks great. The Cape Cod Clam Chowdah Challenge looks a blast, and tough for sure.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Jun 24, 2011 1:06 pm

Schuey - Thanks. Anytime I need that extra umph of motivation I always read your posts because of your enthusiasm for running.

Bob - Thanks for the words. This isn't my first but my weakness is towards the endurance side. So I figure a couple more cycles of long runs, tempo runs, and MP runs should really help.

Peg - I appreciate the kind words.

Kenny - Thanks. I'm still in awe of you doing 3 marathons in 3 weeks. Someday I'd love to try that.

Seth - Thank you. Your Boston run was very inspiring because of the injuries you were dealing with.

Thanks everyone. The people here are a big reason I'm achieving things I never thought I would running.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Jun 24, 2011 1:14 pm

To touch upon something I mentioned in my previous post, endurance is my weakness. I sprinted when I ran track back in school. I've been doing shorter type road races for fun for years without training for them. The longer the race the less I was able to hold my speed.

My last cycle which was really just my second cycle I started doing some tempos and finishing my long runs strong and I thought that helped. I think that's the reason for the big drop I had in my Half.

This cycle I'm adding a mid-week longer run, somewhere from 1.5 - 2 hrs. I'm hoping this is the next step to improving my endurance.

As I'm already a couple of weeks into my cycle, this weekend I'm doing a 18M run with 10MP. This is my first test so I'm looking forward to it.
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Re: Part 1 of 3 parts to BQ

Post  Mike MacLellan on Fri Jun 24, 2011 1:18 pm

Whoa, just a few weeks in and you're doing that kind of long run?! That's intense! Something tells me that if you nail this run, that MP is going to become a bit faster by the time you run your marathon.

I think the midweek sorta-longs will help you, too. I'd caution against building those up too quickly, though; maybe time it so that they increase after a stepback week? Personally, I felt like they helped me to become very comfortable through the 15 mile mark of any given run.
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Fri Jun 24, 2011 2:36 pm

@Alex Kubacki wrote:

Kenny - Thanks. I'm still in awe of you doing 3 marathons in 3 weeks. Someday I'd love to try that.

.

Now if I can just get my wife to be in awe!
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Re: Part 1 of 3 parts to BQ

Post  Julie on Fri Jun 24, 2011 5:37 pm

I love my mid-week 10 mile runs! They have been the biggest help. Endurance is my strength but even so, they have been wonderful.

Great half marathon time and have fun at Boston when you qualify!!
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Re: Part 1 of 3 parts to BQ

Post  JohnP on Fri Jun 24, 2011 9:13 pm

That's a great HM time, Alex. As others mention, to make those running calculators work, those mid-week runs, and long runs mean the most. However, there is also the factor of accumulated mileage which simply can't be shortcutted. Good luck in your training!
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Re: Part 1 of 3 parts to BQ

Post  mul21 on Fri Jun 24, 2011 11:26 pm

Yeah, you're definitely well on your way to a BQ. Ramp up those long runs mid week gradually like Mike suggested, and you probably don't need to be in such a hurry to get that long of a pace run in this early in the cycle. It may be frustrating mentally if you can't do it and those MP runs are always tougher early in the cycle.

I think my big improvement this spring was a product of not only more overall mileage, but some tempo/long run combo days back to back mid week. Just something to consider since I know you mentioned adding in tempos and you're working on the longer mid week runs this time around.

Good luck on your quest for Boston, I'm on the same one!
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Re: Part 1 of 3 parts to BQ

Post  ChasMcG on Fri Jun 24, 2011 11:53 pm

That Cape Cod race sounds really cool. Just like the Goofy. Very cool. Good luck with the training. I know you're on your way to a BQ! Just stay focused and don't overtrain!
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Sun Jun 26, 2011 9:59 am

Mike, I'm following Phitz's plan for the most part and this is what he had. You're definately right about slowly building those mid-week runs. I had started with 8 and this week I did 10. Thanks.

Julie, thanks. I'm really hoping that mid-week is what puts me over the edge.

John, thanks. The accumulation of mileage is why I think I need a couple more cycles to nail this down.

Jim, I actually have my mid-week long run the day after my tempo. What kind of pace were you doing those mid-week long runs the day after your tempo run? Thanks.

Chas, I am really looking forward to that Clam Chowdah challenge. I think it will be so much fun. Thanks.
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Sun Jun 26, 2011 10:01 am

Alex I do Phitz also with some twists in it but the MW long runs are great usually done after a tempo run or track work at times!
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Sun Jun 26, 2011 10:06 am

Monday - 5M easy run. Monday's my legs always need an easy run after the weekend of running. Resistance training at night.

Tuesday Lunch - 7M Tempo. 5 at half marathon pace. Got a little warm out and I needed water so I couldn't hold the pace towards the end.
Tuesday evening - 4M recovery and some core work.

Wednesday - 10M in the evening. Felt good early on. I started feeling it a bit towards the end.

Thursday - No running. Core work.

Friday - 7M easy in early morning. Resistance training at night.

Saturday - 18M with 10M MP. I nailed this. The 10M I averaged 8:05. I felt strong. I had to dial it back down a few times.

Sunday - 6M recovery.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Sun Jun 26, 2011 10:23 am

Great week of training! I'm excited to see you have an awesome marathon, probably exceeding your goal.

Edit to ask... which Pfitzinger plan are you following? I'm also doing one of his, I think it's the 55 but it has 2 rest/cross train days. Are you modifying your plan?
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Re: Part 1 of 3 parts to BQ

Post  mul21 on Sun Jun 26, 2011 1:14 pm

@Alex Kubacki wrote:

Jim, I actually have my mid-week long run the day after my tempo. What kind of pace were you doing those mid-week long runs the day after your tempo run? Thanks.


Honestly, whatever the legs will handle is fine. I was doing all my long stuff in the 8:30s early in this last cycle, but the pace is less important than getting in the miles. Those first couple of long runs after a tempo will be a little tough because you're not used to the fatigue you're feeling, but they definitely get better and you'll figure out pretty quickly what works for you. One thing I will suggest is to make sure you get a Slim Fast or chocolate milk or some other recovery drink with the 4:1 carb/protein mix in it in you right after the tempo runs. That will help refuel your muscles and make the next day's long run a little less difficult.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Mon Jun 27, 2011 7:22 am

Julie, I'm doing a modified version of Phitz's 55-70 plan. I like it so far.

Jim, that's good advice. I will start doing that.

Kenny, looks like a few here are doing that tempo/semi long run combo. I'm glad I've started doing it.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Mon Jun 27, 2011 8:31 am

I see, this is the same plan I am doing. I just looked it up. Do you have any of Pfitzinger's books or think they were helpful?
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Mon Jun 27, 2011 10:01 am

@Julie wrote:I see, this is the same plan I am doing. I just looked it up. Do you have any of Pfitzinger's books or think they were helpful?

I have his Advanced Marathoning book. It's been very helpful to me as I try to learn this distance.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Tue Jun 28, 2011 7:47 am

Decided I'm going to run a marathon next month as a training run. It's a night one so I'm looking forward to it. I'll do it as a LSD and then turn it into a progressive run the last few miles assuming I feel ok. Basically it's just to get time on feet. Plus I figured it'd be fun to run a night marathon.

Yesterday I did 5M GA at lunch. In the morning my legs felt a little tired but as soon as I got out there they felt fine. Today I'm doing an 8M Tempo at lunch then this evening 4M recovery.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Tue Jun 28, 2011 9:03 am

Which marathon are you running? Sounds like a good plan. I'm pretty sure I'm holding off until September but I've already run 3 marathons this year and need a break.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Wed Jun 29, 2011 7:16 am

@Julie wrote:Which marathon are you running? Sounds like a good plan. I'm pretty sure I'm holding off until September but I've already run 3 marathons this year and need a break.

I'm doing the Around the Lake Marathon in MA. I did a marathon as a training run back in February for my May marathon and I thought it helped me. At this point I'm just trying to build up miles.
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Re: Part 1 of 3 parts to BQ

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