Have you ever wondered what it takes to run a blazing fast marathon in 2:21? Coach Joey has been there and done that and has laid out 5 easy steps to getting there. Or at least making yourself a faster and better runner. Read more after his training week recap!
Training Update 2/27 to 3/3
o AM: 10 at 7:10 pace with 8 strides
o PM: 4.7 at 7:24 pace
o 8 at 7:22 pace
o 5.5 at 7:23 pace
o AM: 3 mile warmup, 5 x mile with 2 min jog rests, 2 mile cooldown. Goal was 5-6 reps in 5:00ish. Splits: 5:03.9, 5:01.5, 5:00.3, 5:00.7, 5:01.1
o PM: 5 at 7:43 pace
o AM: 9 at 7:20 pace
o PM: 5.6 at 7:29 pace
o AM: 8 at 7:24 pace
o PM: 5 at 7:28 pace
o AM: 18.8 at 6:29 average. Plan was 14 easy, then 5 from 5:30 to 5:teens, then 1 easy. My foot has been a little achy lately but not concerning. But it got really bad during the 19th mile and I had to stop. Has been hurting and a little swollen since. Hopefully this doesn’t set me back too much. Anyway, splits: 5:29.1, 5:26.6, 5:21.1, 5:18.7, 5:15 pace till I had to stop. Too painful to cool down.
o PM: off
o AM: off
o PM: off (still hurting, maybe slightly better)
Week Total: 90.4 miles
Now Very Tentative Racing Schedule
· Hot Chocolate 15k 2/16 (1st in 49:14)
· Wrightsville Beach Half Marathon 3/9 (almost definitely not doing this one)
· Purity Dairy Dash 15k 4/13
· Grandma’s Marathon 6/22
Wednesday was tough, but I was happy to get through it. Saturday also felt kind of tough but got a little easier as it went. The injury is really what’s on my mind now though. I’m hoping it’s not a stress fracture and I can get back to training soon. Although I’m kind of concerned that it is. I will try to figure that out this week.
Even though I may be very injured, today I’ll write about something I’ve wanted to write about for a while. Maybe next week I’ll talk about how I deal with injury! Anyway, I hope you enjoy:
How to Run a 2:21 Marathon*, **, *** in 5 easy (ish) steps
*If you’re a guy. The female equivalent is 2:47 according to my friend/training partner Nick who used some online calculator. Thanks Nick.
**Technically I ran 2:21:51, which is really almost 2:22. But I think executing the below steps a little bit better (even just step 5) would’ve resulted in 2:21:low.
***Individual mileage may vary (haha, get it???). This is what worked for me. If you are very talented you may run much faster. You may not even need to follow the steps, although the marathon is a beast so it will probably still require some effort. If you are less talented you may run slower or have to follow the steps for longer. But if you follow them you will run fast.
Ok, let’s begin.
Step 1: Dedicate yourself completely to your goal. If you really want to do this, you’ve got to be serious about it. Get ready to make some life changes. Running is now a priority, so you’ll have to arrange the rest of your schedule around it. You’ll probably miss out on some social outings, especially those that begin (or end!) after 9pm. You won’t have much time for other hobbies. You’ll have to do things that seem annoying and maybe even unnecessary. You can still have a life outside of work and running, but many things will be somewhat restricted. I think the end result—or, really, even the pursuit itself—is worth it. If you don’t, that’s ok! We’ll see you next week 😊. Otherwise please proceed to step 2.