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- Опубликовано: 16 окт 2024
- How to bluff a marathon and succeed. My training for the 2023 Chicago Marathon.
Key sessions outlined below. The rest of the week was made up of cycling and easy running. Averaging 25/30 miles for the short block. Lowest 10 miles per week to highest 60.
Longest run 16.7 miles, 2 hours. Compared to my 2022 buildup in which I completed at least 10 runs over 20 miles and 3 over 2 hour 30 mins.
*I consider 18+ miles as a (marathon specific) long run.
14th July.
2 mile run on grass after 7 weeks layoff due to sacral stress fracture.
31th, 10 mile on hills.
6th August;
21k road @6:27 per mile
9th, 10 mile on hills
13th, 11.7 miles on hills
16th, 8 miles including 8x400
19th 5k @5:25 per mile
20th, 8.2 mile jog/hike on very steep terrain
23th, 9x550 @ 5:20 to 6min per mile
September 7th,
Garmin lactate test, didnt finish, 5.2 miles.
10th, @charlevillehalfmarathon5736 Race, 21k @ 5:41. (1:14:35)
14TH, 21K 7:14 per mile ave, very hard/tired.
16th, 2x20 mins @5:30/5:40 per mile on track.
17th, 16 mile @6:28 per mile on tired legs.
19th, Vo2 max test, 2 miles on treadmill.
23th, Garmin Lactate test. 5 miles various zones.
26th, 16.6 miles @7:15 ave.
30th, 15 mils @6:41 ave.
October 1th;
10k @ 5:38 per mile, 1 week out from Chicago.
Race Nutrition:
2x @ActivlabSport
2x @GUEnergyLabs
2x @GoldNutritionOficial
Shoes;
@nike Alphafly Kipchogie.
Strava: / strava
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Brilliant John, fantastic detail 🫡
My new favorite running channel. It's like an episode of Father Ted for runners.😊
Can anything be said for another video log Fr.. ..😂
Well done John. Great content.
Quality bro
Nice job! I think we were pretty similar with our situation and training. My longest long run was only 17 miles two weeks out and I hit the wall hard at mile 16 so I called it there. Managed to battle and hang on even with my little injuries, especially my plantar fasciitis. But for my first marathon I’m happy since I was consistent! Hope all is okay with your MRI, best of luck!
It gets easier Alex, no doubt you will improve on that if you keep getting out there.
Ken is a legend, you know you’re doing something right keeping pace with him. Keep it up John GL for Tokyo prep 🙏
Im 73kg and I still feel small next to ken.
Great stuff John. Your honest assessment makes your blog the best. I think your awesome training from previous blocks, combined with your rigorous cross training was also big factor why you ran so well.
Yeah,.food for thought. Just says a lot for getting to the start line fresh.
No joke but when you said he had an unfortunate accident at first I thought you said he had a Waterford accent! I was confused for so long about how you were able to smell him before you saw him 😂😂
💩😄
Inspiring stuff John, Boston for me next year so find the content very informative. Do you coach people yourself?
Best of luck in Boston. Im going to start coaching in the new year🤞
I’d be interested in a video on why you decided to self-coach rather than looking at a coach. Along with that, what did you reference along the way, any books, websites, setting runs by intuition?… Perhaps you had a coach at one stage but it wasn’t working out etc etc… “How I coached myself to a 2:26 Marathon!” 🤔
Great time in Chicago, mad man after the injury 😁🏃🏻💨
That's a great question. Makes it a lot easier. Next video! My training philosophy.
Great video. How do you deal with the time difference from Ireland to the US when racing? And the early 7:30am race start time. Does it effect the body much? How do you deal with jet lag and sleep etc?
Hey Jordan, I'd recommend going on a Thursday for a Sunday race. Boston is Monday so Friday is ok. If budget or time allows the earlier the better. The first day travelling over is long and the body will be so tired you will sleep well. You don't want to be going over Friday for a Sunday race and wasting Friday travelling and Saturday at the expo etc. Try get everything sorted early and remove the stress pre race. That way you can have a lie-in the day before the race, even if you didn't sleep too good you'll be well rested atleast.
@@limerickrunning Sounds good. Yeah that makes sense. Thanks for the reply. I’m hopefully doing Chicago next year
I’ve got a question for ya! As far as your base phase for a race is concerned you said you just focus more on vertical gain than much else but are you watching your HR pretty closely during these hillier sessions or just going off of time and effort level?
And do you do any hikes or is all this vert. Trail running?
The reason I ask is cause I have my peak half marathon in 3 weeks but then I will have some time for base training before I start my build for Boston!
Cheers! congrats again on Chicago!
I don't watch my heart rate much on hills runs unless it's a specific session. I might say an easy run on hills but my Heartrate for much of it will be in threshold, at least on the climbs. It feels easy because im not racing up it. It would take the enjoyment out of it for me if I had to almost walk to stay in Aerobic zone. Some hills are so steep u have to hike but that's like a gym session then with some power walking/hiking. It all adds up to make you stronger.
@@limerickrunning nice makes sense thanks!