Wineglass Marathon Training – By the Numbers

One of the aspects of Coach Hadley’s training that I love is that there isn’t a day on the plan where we switch to marathon training – everything you do is training for your goal race (even recovery periods). I never technically stopped training after Boston – and the plan and training runs seamlessly transitioned from recovery to light speedwork to short intervals to long tempos. So it’s hard to say I trained for “x” number of weeks or months. After Boston, I took a few days off and then gradually picked up the miles over the course of the next couple of weeks but didn’t start speed or longer weekend runs until close to the end of May. I was pretty sore after Boston and needed a bit longer to get back into the swing of things. As the months progressed, workouts became more focused on the marathon distance – so longer long runs, longer tempos, steady state.

When I look back on the training for Wineglass, a few things really pop out at me.

  1. Weekly mileage consistency. Since the beginning of May, my weekly mileage has been between 55-65 (two weeks were lower b/c I had to take unplanned rest days due to minor aches/pains). My capacity for sustaining this mileage has increased and my body is very comfortable in this range. I think back to years past – my weekly mileage during a training cycle would start in the 40s and go up to the 70s. It wasn’t consistent and my body would need some rest after a few weeks of 50+ mile weeks (I’d end up having to take a few rest days the following week).
  2. Little to no soreness. I would have a bit of fatigue after long runs or really tough speed workouts, but I was amazed at how well my body adapted during this training cycle. This is a comforting aspect of my training. Even after my biggest week of training (12 steady state miles, 5 LT tempo miles (11 total) and 16 miles @ 7:11 pace), I woke up each morning feeling pretty energized and ready to run. I think this goes hand in hand with establishing a really solid foundation.
  3. Not as much strength and core work as Boston cycle. Not something I’m thrilled with, but it is what it is. I was incredibly consistent during Boston with strength 2x/week and core 2-3x/week. This cycle was much less consistent. It was easy to just jump into core/strength work when I was running on the treadmill, but almost every run was outside this cycle and I found I really needed to be determined in order to head down after a run.
  4. Slower easy/recovery runs: This was a change that started during the Boston training cycle. I began ditching my Garmin on these runs and ran for a set distance. This cycle, I wore my watch more often and was much better with not worrying about what the pace was. Most recovery runs were anywhere from 8:15-8:35. During the warmer months, the paces were in the 8:40s on some runs. I think this led to two things. First, I was giving my body the chance to recover and get ready for the next big workout. And I started to see some big drops in paces for those runs. Second, I really fell in love with my recovery/easy runs. They became the most enjoyable, meditative, peaceful runs and I looked forward to them each week.

    IMG_1472

    Running by heart rate, not pace

————

And then there are the hard facts of the training cycle

Mileage

  • Date Range: June 1 – Oct 3
  • Miles: 1040
  • Average miles per day: 8.03
  • Rest days: 8
  • All runs (below) are in chronological order within each section (so you can see the increase/improvement over the months)

Long runs (moderate pace): 11

  • 13 @ 7:43
  • 15 @ 7:56
  • 16 @ 7:57
  • 14 @ 7:50
  • 15.5 @ 7:50
  • 17 @ 7:57
  • 18 @ 7:47
  • 20 @ 8:03
  • 19 @ 7:39
  • 21.1 @ 7:50
  • 23 @ 7:39

    (null) (6)

    Not going to miss the brutal summer humidity and heat!

Long Run (with tempos/fast finish) – 5

  • 13 @ 7:37 (with 7 @ 7:19 tempo)
  • 13 @ 7:29 (with 7 @ 7:10 tempo)
  • 14 @ 7:31 (with last 4 @ 6:57 fast finish)
  • 15 @ 7:15 (with 7 @ 6:56 tempo)
  • 16 @ 7:11 (with 8 @ 6:52 tempo)

LT Tempos

  • 7 with 4 @ 6:40 (happened in Alaska – gotta love the low temps and humidity!)
  • 10 with 2 @ 6:58 (failed tempo – planned for 4)
  • 10 with 4.5 @ 6:51
  • 11 with 5 @ 6:41

AT Tempos

  • 10 with 8 @ 7:03
  • 11 with 9 @ 7:17

Tempo intervals

  • 3 x 2: (6:55, 6:53) (6:52, 6:50) (6:46, 6:38)
  • 3 x 2: (6:55, 7:01) (7:05, 7:02) (7:04, 7:03)
  • 3 x 3: (6:50, 6:48, 6:49) (6:44, 6:53, 6:42) (6:48, 6:44, 6:28)

Steady State

  • 10 @ 7:26
  • 11 @ 7:26
  • 12 @ 7:18IMG_4126

In the weeks leading up to Wineglass, Coach and I spoke about goals. He felt I was in shape for sub-3:10 – which was both frightening and exciting. Since I started blogging four years ago, sub-3:10 has been a goal of mine. I had gone for sub-3:10 three years ago when I ran NJ Marathon, but looking back, I know I wasn’t really in shape for that time (and my DNF/hitting the wall at mile 17-18 shows that).

But this time was different. I felt confident and excited and strong enough for the pace and finish time. I knew I had put in the work for that time – both in intensity, mileage and consistency – as well as doing all the “little things” –  proper diet, sleep, water.

IMG_1887 (1)

So although I didn’t quite hit my goal time a few weeks ago, I am excited and anxious for another training cycle. Through the years, I’ve learned to not obsess over one race. It’s not a “do or die” situation. Sure, I still wake up on race days with insane nerves but it’s mostly due to knowing what I’m about to put my body through. I know it’s going to hurt. It’s not because I “have to run a certain time”.

The hours of training, mileage and even the race itself, were all building blocks in my life and journey for sub-3:10. They got me one step closer. And assuming I have a good, healthy training cycle, you better believe I’m going for sub-3:10 at Boston =)

If you have any other questions about my training cycle leading up to Wineglass, please let me know and I’d be happy to answer them!

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    23 thoughts on “Wineglass Marathon Training – By the Numbers

    1. Pingback: A Break From Training |

    2. I’ve been looking forward to this post ever since you mentioned it – thank you for sharing! I really loved the break down of your steady states/tempos/LT tempos, etc. so we could see the distance build and the pace drop throughout the months. :)
      Amber recently posted..Race Report – Chicago MarathonMy Profile

    3. Thanks for sharing! Totally inspiring and a nice little reminder that I really need to take my easy days more seriously. I think I’m going to try the “no watch” thing for my easy workouts this next training cycle. It’s definitely the best way to not make sure I won’t be worrying about pace!

    4. Love this post so much! Thank you for taking the time to write it. For somebody who has been following you for years, this was super-interesting to read. You are seriously one of the smartest runners I know. You work really hard but, at the same time, you are smart about it and you pick goals that are yes scary, but within reach, focusing on the journey rather than an arbitrary number. Progress vs big jumps. That’s how you were able to set two impressive PRs less than 6 months a part. Marathons (and training cycles) can be so unpredictable but I’m sure that, if the starts allign, that sub 3:10 will be YOURS in April.

      • Thank you so much, Martina. I feel like I wasn’t always like this, but like everything in life, it takes some failures and tough experiences to learn some things about yourself, racing and the big picture.
        Thank you for your constant support along the way. I don’t respond much to comments on here (I have to get better about it!), but I always appreciate your feedback! Hope you are having a great weekend!
        nycrunningmama recently posted..Wineglass Marathon Training – By the NumbersMy Profile

    5. Hi- the Coach Hadley link took me to a body building site. Just FYI… I will google Hadley for that website.

    6. This is great!!! And difference in nutrition?? I always feel like this is an area I struggle with. Recovery drinks? Protein? Fuel on longer runs? Thanks!

      • Thanks, Kristin! I did make some tweaks in nutrition this spring and then summer that kind of needs a whole post. Cut back on most processed foods – close to paleo but not 100% (I still like my sweetener/creamer in coffee, wine, chocolate chip cookies, etc). But meals were very paleo-ish. I found I was eating more calories, fat and protein but felt less bloated and heavy and really leaned out a lot this summer.
        I also began fueling more on my long runs (working on a post now about that!). Went through stage where I tried to do every run as a glycogen depleted and felt drained by the end of the cycle. Anything over 14 or so and I fueled at least once!

        Hope this helps – more detail will be coming soon!
        nycrunningmama recently posted..Wineglass Marathon Training – By the NumbersMy Profile

        • This was very helpful! Looking forward to a future post with even more detail. And I noticed too from IG how “lean and mean” you looked over the summer! Just amazing!

      • I think, for me, it has helped tremendously. My issue was never about not pushing hard enough – but I think almost the other extreme. It’s good to have someone tell me to not go all out in a workout. And even if I feel great, I don’t run more than he tells me – where in the past, if I went out for 6-7 but felt really good, I’d run 10 b/c why not?
        The other area it has helped is on race day or in tough workouts. It’s extremely comforting and reassuring to know that he believes I can run that pace. I think back to when I didn’t have a coach and I would second guess and question my ability. That doesn’t happen anymore, esp now that I’ve worked with Coach Hadley for 18 months. I really believe he knows me and my capability and so when he tells me that I could run that pace or time, I believe in my heart I can b/c I know he believes I can. Does that make sense? =)
        I will say that I think it took about one full training cycle before we really clicked and I started to feel an improvement.
        nycrunningmama recently posted..Wineglass Marathon Training – By the NumbersMy Profile

    7. I love reading about your training and the numbers… I feel like a sub 3:10 (maybe low 3s!) is in my future someday and it’s awesome to see the data/ work behind the scenes for working towards that goal! Can’t wait to see what you do in Boston next year (and any/ all races before then!). Any plans on working towards a sub 1:30 (or PR) half marathon race soon? Or any Ultras on the bucket list? I always find changing my goals slightly to another race distance can really keep me fresh and focused :) Hence I do A LOT of trail running/ ultra racing right after a road marathon training cycle, gotta keep changing things up!

      • Hey!!!
        So I am planning on going for that time in Philly in 4 weeks. A little ambitious since I feel like I’m still in the recovery stage, but it’s a good course, so Coach and I feel like it’s worth a shot. At the very least, it’ll be a solid, hard day of running. I think that it’s within reach based on some of my training paces…but who knows? LOL
        I would LOVE to do an ultra. Throwing around that idea actually. There’s a 50k and 50 miler in May that I would love to do – but I think it’s too soon post-Boston for me. But I do think that I will eventually focus more on ultras. But right now, I feel more focused on chasing this one big goal…and then maybe turning attention to longer =)
        nycrunningmama recently posted..Wineglass Marathon Training – By the NumbersMy Profile

    8. Oh my goodness I love all these numbers!! So great/amazing to see the breakdown. Makes me want to do my own breakdown!! SO amazing-I have little doubt you will break 3:10 here soon!! xoxo

    9. My inner numbers geek is really coming out after this post! LOVE it! I would LOVE to run a sub-3:10 and after my last marathon I realized I have a lot of work to do. I really think a good step for me would be to find a coach, but I’m hesitant mostly due to the financial commitment and working it into the budget! Thanks for sharing!
      Sara @ LovingOnTheRun recently posted..How to Approach A Mileage Cut BackMy Profile

    10. Loved reading this all in one place, even though I followed along before. It’s so helpful to look back and see what worked, what didn’t, and how it translated into results. I am so proud of you for Wineglass, the training and race- all of it. I KNOW you have sub 3:10 (and faster) in you and it’s just a matter of time! :) Cannot wait until Philly to see you in a few weeks and then again for Boston!
      Laura recently posted..Chicago & Saucony 26 StrongMy Profile

    11. I love numbers and statistics. You really have such a wealth of information to look back on as you start training for the next one.

      It’s funny (well actually not funny) but in 2013 when I was running so many races (including 5 half marathons in 5 days) I had 1000 miles run by October and this year I’m only at half the mileage yet I’ll be running my second marathon for the year on 11/1.