Training Totals for the Week Ending 9.27.2015

 

Run Miles for the week: 43 in 7:07:44
Run Miles for the year: 1140.9
Projected total run miles for the year: 1536.6
Weekly/Daily Average to reach 2k miles 65.1/9.3
Run Streak: 0
Did I hit every session of 18/55? N
What did I miss? 1 easy run
Runs that were one stupid mile: 0
Days until I beat my old run streak: n/a
Prospect Park loops for the week: 7
Prospect Park loops for the year: 91
Bike Miles for the Week: 0
Bike Miles for the Year: 457.9
Projected total bike miles for the year: 616.7
Weekly/Daily average to reach 2k bike miles: 116/16.6
Swim Meters for the Week 1750
Swim Meters for the Year 8200
Body Weight Work: 0
Total Exercise Time: ~7:00:00
Average Weight: 175
Books Finished: 0
Books by Women: 0
Total Books for the Year: 41
Total Books by Women: 20
Percentage of total books by women: 48.78
Books per week to reach 52 ~.76

 

 

Notes: Another solid week of running. Feeling pretty good about this training cycle. If I can stay healthy through the next six weeks, this should (hopefully!) go well.  

Totals for the Week Ending 1.25.2014

Run Miles for the week: 27.5 in 4:33:46
Run Miles for the year: 106.5
Projected total miles for the year: 1495.1
Weekly/Daily averages to reach 2k run miles 39.4/5.6
Run Streak: 1 (15.5/15.5)
Number of runs that were one stupid mile: 0
Days until I beat my old run streak: 113
Prospect Park loops for the week: 0
Prospect Park loops for the year: 6
Bike Miles for the week: 0
Bike Miles for the year 0
Projected total bike miles 0
Weekly/Daily averages to reach 1k bike miles 20.6/2.9
Body weight work 00:00:00
Total Exercise Time ~4:30
Average Weight 182
Books Finished: 1 (The Organized Mind: Thinking Straight In the Age Of Information Overload, Daniel Levitin)
Books by Women 0
Total books for the year 1
Total books by women 0
Percentage of total books read which were written by women 0%
Books per week to reach 52 1.05
Milo posts for the week 5
Milo posts for the year 13

 

Notes: Not as bad as last week, but not particularly good either. Marathon training officially starts now. Its time to start living the consistency I aspire to.

 

Training Totals for Week Ending 1.11.2015

 

Run Miles for the week: 33.4 in 5:23:33
Run Miles for the year: 63.2
Projected total run miles for the year: 1922.3
Run Streak: 18
Runs that were one stupid mile: 2
Days until I beat my old run streak: 96
Prospect Park loops for the week: 4
Prospect Park loops for the year: 6
Bike Miles for the Week: 0
Bike Miles for the Year: 0
Projected total bike miles for the year: 0
Body Weight Work: 20:00
Total Exercise Time: ~6:0:00
Average Weight: 182
Books Finished: 0
Total Books for the Year: 0
Milo posts for the week 3
Milo posts for the year 3

Notes: A slight cut back from last week, getting ready to start marathon training for real this week with the introduction of speed work and some more miles. Six am speed sessions – should be interesting!

The BQ(Q) – Victor

Here’s a great response from Victor. Victor ran sub-3 in his first marathon, but, as a member of Czechoslovakia’s national team, he was no beginner. Thanks for sharing your story, Victor. I wish I could have met Emil Zatopek!

Name: Victor (aka Goorun on Running Ahead)

Sex Male 

Age (at the time of first BQ) 19

Height 5’10 3/4″

Weight (at the time of first BQ) 135 lbs.

At which marathon did you get your first BQ? What was your finishing time? Tell us a little about the race.

I was born and raised in Europe (Czechoslovakia, in the part which is Czech Republic now). It was a small, local marathon with only about 200 runners in it.

2:59:xx  (don’t remember seconds, but it was barely under 3 hours).

I started as a cross-country skier when I was 5 year old, switched to track running when 14 and by the time I ran that marathon, I was good, cocky, track runner who thought that marathons are stupidly slow. I’ve never run a race longer than 10k at that point. I ran with the leaders, half split was 1:12:xx. The second half was a humiliating hard lesson. When I finally finished, I said I’ll never run a marathon again.

How long had you been running when you ran your first BQ? Did you run in college or high school?

Pretty much since I was 5, seriously training from 14.

What was your approximate lifetime mileage at the time of your first BQ?

Hard to say. Probably around 10,000 miles.

How many miles did you run in the year before your first BQ?

As a track runner, I ran about 2,000 miles per year in my late teens. I ran over 7,000 miles per year in my peak marathon running years.

Approximately how many races did you run in that year?

40-50 races, mostly on a track.

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was?

I made the National Junior track and field team in my teens and had some world class coaches. Coach Odlozil (silver in 1500m in Tokyo Olympics) who was a good friend with Peter Snell and coach Lydiard was one of them, so Lydiard’s training philosophy was the base for my training. I also met Emil Zatopek and got chance to talk to him one on one. Always admired his training work ethic.

Did you run with a running club or utilize a coach?

Yes, see the above.

Did cross training play a role in your training? If so, how?

Not really. We did some gym workouts and running specific strength training. Also running form exercises, but mostly just running. We were actually forbidden from riding bikes, because that developed muscles we didn’t need. 🙂

Did speed work play a role or specific workouts play a role in your training? If so, how? 

Yes. Since I came from track running, intervals, fartleks, hills etc. were bread and butter of my training days.

Any other thoughts you would like to share with those of working towards a BQ? 

I never thought that I had a lot of talent, but I become fairly good runner (ran on the National Team) by working hard and doing it for years. Running is not complicated sport. Keep doing it and one day you could be there. BQ times are IMO easier to achieve in older AGs , so if you can’t get it now, just wait for that next AG. 😉

 

The BQ(Q) – Mark D (Mark to Boston)

Thanks, Mark, for filling this out, and good luck with Boston this year!

Name: Mark D Mark to Boston
Sex: Male
Age (at the time of first BQ): 32
Height: 5’8
Weight (at time of first BQ): 160
At Which marathon did you get your first BQ? What was your finishing time? Tell us a little about the race:

Carmel Marathon in Carmel, Indiana. I ran it in 3:03:26. This was my 9th marathon, 3rd real attempt at a BQ. Started off smart and calm.  Felt the best at the end of the race than I have ever felt before at that time. I crossed the finish line with a huge fist pump as I knew I accomplished my goal of a BQ.

How long had you been running when you ran your first BQ? Did you run in college or high school?

I started running when I was about 10 years old.  Ran in middle school, high school, and college on the NAIA level
What is your approximate lifetime mileage at the time of your BQ?
I really don’t have any idea.
How many miles did you run in the year before your first BQ?
Around 2100 miles
Approximately how many races did you run in that race?
A lot: 20+
Did you follow a canned program? If so which one?
Garmin intermediate program.
Did you run with a running club or utilize a coach?
No, all runs were solo.
Did cross training play a role in your training?
Slightly.  Did some weights 3 times a week
Did speed work play a role or specific workouts play a role in training?
My plan consists of 2-3 speed workouts a week.  I follow the plan closely. Speed workouts were based on time intervals, anywhere between 3-10 minute intervals with 1-2 slow pace in between.
Any other thoughts you would like to share with those who are working towards a BQ?It takes time and dedication, as well as an understanding family.  My wife has been a huge support and without her support, I would not have made it and it would not have been worth it.

Mark getting it done!

Mark getting it done!

The BQ(Q) – Jim H

Thanks to Jim for taking the time to fill this out!

Name: Jim H

Sex: Male

Age (at the time of first BQ): 43

Height: 5′ 10″

Weight (at the time of first BQ): 150lb

At which marathon did you get your first BQ? What was your finishing time?

Tell us a little about the race. Chicago 2013, 3:11:59. Perfect weather. Started from Corral B. Even pace. Slight negative split.

How long had you been running when you ran your first BQ? Did you run in college or high school?

Since December 2011, no previous experience in running or any other organized sport

What was your approximate lifetime mileage at the time of your first BQ?

3000 miles

How many miles did you run in the year before your first BQ?

1800

Approximately how many races did you run in that year?

3

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was?

From the book, Hansons Marathon Method (Advanced)

Did you run with a running club or utilize a coach?

No

Did cross training play a role in your training? If so, how?

No

Did speed work play a role or specific workouts play a role in your training? If so, how?

Yes: part of the training plan was doing intervals at 5K pace

Any other thoughts you would like to share with those of working towards a BQ?

You CAN do it!

The BQ(Q) – Barbara

Name Barbara

Sex: Female

Age (at the time of first BQ): 54

Height:  5 foot 4 inches tall

Weight (at the time of first BQ):  125

At which marathon did you get your first BQ? What was your finishing time? Tell us a little about the race.

Myrtle Beach in February, I was trying to run 4:05, which was my qualifying time.  My actual time was 4:07:20   I thought I had not qualified until a friend I was running with a couple of weeks later told me that I had qualified because my qualifying time would be different when I actually ran Boston.  When I would run Boston I would be 55 and in a different qualifying time.  What a surprise for me!  This is the best marathon I have ran to this date.

How long had you been running when you ran your first BQ? Did you run in college or high school?

I have been running for years, since about 30 years of age.

This was my 2nd marathon ever ,my first marathon was 10 to 11 years prior to this one.

What was your approximate lifetime mileage at the time of your first BQ?

Really don’t know.

How many miles did you run in the year before your first BQ?

Not sure but I only ran 3 days a week    One  track work, one tempo run and One long run a week.

Approximately how many races did you run in that year?

Two races     a half marathon, and the Marathon

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was?

I followed the First ProgramRun less Run Faster

Did you run with a running club or utilize a coach?

No

Did cross training play a role in your training? If so, how?

No I did not cross train although the program calls for you to cross train I could never seem to get to it.

Did speed work play a role or specific workouts play a role in your training? If so, how?

Yes every week     I did a track work and a tempo run

Any other thoughts you would like to share with those of working towards a BQ?

This was the most fun and best run I have ever accomplished I have tried to get a 4 hour marathon twice since this marathon, and have not been able to do it.  I am still working on it, and if I was to accomplish this goal at this point….  I would be 25 minutes faster than my qualifying time.

Barbara qualifying for Boston

Barbara qualifying for Boston

The BQ(Q) – James N

Wise words from James, “being consistent in training is the most important thing. Get the miles and the speed will develop over time.”. Thanks James!

Name: James N (@jamescnorris)

Sex: Male

Age at first BQ: 25

Height: 5’7″

Weight: ~130 lbs

At which marathon did you get your first BQ? What was your finishing time? Tell us a little about the race.

2014 Carmel Marathon (Indiana). 3:00:22. Carmel was my second marathon ever, I had run the Twin Cities in Minneapolis the previous fall. I got to the start line a minute late due to long bathroom lines, and ended up going out faster than I wanted in my first five miles. I finally settled into a good pace but was nervous most of the way that not being at the start line would hurt me later. I held a 6:45/pace until about 3 miles left then the last few miles were a little slower. It had heated up by the last 3 miles of the race so I just focused on running and making it to the finish line. If I had kept a closer eye on my watch maybe I would have broken 3 hours!

How long had you been running when you ran your first BQ? Did you run in college or high school?

I ran in middle school and high school (only track in h.s., I played soccer during Xc season). I ran the 800 and the mile. I ran recreationally in college but not competitively.

What was your approximate lifetime mileage at the time of your first BQ?

No idea on approximate mileage in my life, but I would estimate somewhere close to 8,000-10,000 miles.

How many miles did you run in the year before your first BQ?

~2,000

Approximately how many races did you run in that year?

I will end up running 6-7 races this year. 3 halfs, 2 fulls, a 6 miler, and a 10k.

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was?

I used a lot of Greg McMillan or Steve Magness training philosophy for my running. Long runs on weekend, easy days most of the week, tempo/VO2 max runs, some hill/speed work. Averaged around 45 – 55miles/week.

Did you run with a running club or utilize a coach?

No running club or coach. I volunteer with Back on my Feet, a not for profit that partners with homeless shelters and starts running programs to teach the residents commitment and discipline and eventually can provide them access to grants or other aid to lead them to become self sufficient. I would do some of my easy runs with this group.

Did cross training play a role in your training? If so, how?

I did some core training, but not consistently. I played soccer for fun on the weekends which would help with lateral quickness and using muscles not normally used in running.

Did speed work play a role or specific workouts play a role in your training? If so, how?

I used speed work, typically tempo runs or some track workouts like mile repeats. I would do a workout like this at least once a week most weeks

Any other thoughts you would like to share with those of working towards a BQ?

Being consistent in training is the most important thing. Get the miles and the speed will develop over time. Your body needs to be prepared to run for ~3 hours.

“BQ Wanna Be”

Lately, this blog has been an embarrassment of riches with story after story of people working hard and qualifying for Boston. But for some of us, a BQ is still a dream. I’m one of those people, and so is Corey K who recently wrote me with his story. The subject line was “BQ Wanna Be”. Corey wrote:

I’m currently O for 6 in my attempts to qualify for Boston.  I’m a 45 year old male, 5′ 8″ and 145 lbs. Growing up I was mostly a team sports guy…football, basketball, and baseball.  The only year I ever ran track competitively was in 8th grade.  I hated it.  I only did it because I wanted to win “male athlete of the year” for my school, and track was the only sport our middle school offered in the spring.  If I didn’t participate I knew I wouldn’t have a chance of winning the award.  I ran the 800 and 1500 but was not very good.  My best race was a third place finish in a 1500 m. race with only five runners.  

I took up running about 13 years ago as a means to exercise because I could do it for free and on my own schedule.  I had still played basketball regularly up until then so I thought I was in decent shape.  But the first time I went out to run I struggled to get to a mile without walking.  I stuck with it and one mile became two.  Two became four.  And soon four became 8 to 10.  I thought that would be my max. 

But then I started running with church friends on Saturday mornings.  Most of them were running the St. George Marathon that year and were trying to get me to sign up with them, but I had no interest in doing a marathon. 

They came back with lots of stories to tell.  It intrigued me and I couldn’t help but feel left out.  A few of them BQ’d and ran their first Boston Marathon that next Spring.  Hearing about how magical Boston is finally hooked me.   

I ran my first marathon in 2008.  My current qualifying time is 3:25 and my PR is 3:27.  So close but so far.  My next best time is 3:46.    

If you figure out the secret to put you over the top, please let me know.

Corey, I’m still trying to figure it out, but I’m sure of one thing — we’ve got to keep at it, week after week, month after month and for some of us, year after year. I plan on getting there eventually. I’m sure you will too.

The BQ(Q) – Cindy W

Name: Cindy W

Sex: female

Age (at the time of first BQ): 44

Height: 5′ 3

Weight (at the time of first BQ): 113 lbs

At which marathon did you get your first BQ? What was your finishing time? Tell us a little about the race.

Columbus Marathon. Just seconds under 4 hrs. The race is a nice flat course and I felt really good the entire time. Started conservatively, then slowly progressed. Had no intention of trying to BQ but once I got to mile 22 or so I realized it was a possibility if I could hang on. I ran right behind a woman I did not know and kept my pace stride for stride with her. That brought me in.

How long had you been running when you ran your first BQ? Did you run in college or high school?

I have been running since my 20’s. More regular after the birth of my first child (to help lose baby weight). Nothing in high school.

What was your approximate lifetime mileage at the time of your first BQ?

Hard to tell..probably well over 15, 000 miles.

How many miles did you run in the year before your first BQ?

I did not track miles but my guess is over 1,000.

Approximately how many races did you run in that year?

None

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was?

Yes…it was a beginner marathon training plan. Can’t remember the name though.

Did you run with a running club or utilize a coach?

I only ran by myself and with a friend.

Did cross training play a role in your training? If so, how?

Yes, I lifted weights, took aerobic class, stationary bike, elliptical. Did not run every day at that time.

Did speed work play a role or specific workouts play a role in your training? If so, how?

At that time I would pick one or two runs to try to be progressive. Mainly by myself since my friend ran slower. Now though I try to do speedwork (tempos, repeats, 5k’s) once a week. I have to be careful because speedwork usually injures me. I just try to be smart. If I do any speedwork I will follow that with a much slower recovery run.

Any other thoughts you would like to share with those of working towards a BQ?

You can do all of the work…put in the miles, do the speed work, tempos, long runs…but if you have to believe in yourself. Running is 90 percent mental. Train your brain to help accomplish the goal. Also be sure to allow easy runs to become a huge part of your routine so as not to burn out or become injured. Every run should have a purpose.

 

Cindy at the Emerald City ¼ Marathon in Dublin, Ohio

Cindy at the Emerald City ¼ Marathon in Dublin, Ohio