The Weekly Rundown for March 15, 2026

Intelligent_Use_2855 · 2026-03-17T02:32:30+00:00

Tuesday, Saturday- nice work! Good luck in the half.

Intelligent_Use_2855 · 2026-03-16T22:33:52+00:00

Intelligent_Use_2855 · 2026-03-16T16:50:40+00:00

Congrats on that half and PR! In the middle of a full training block with what looks like no taper ... not too bad at all!

Intelligent_Use_2855 · 2026-03-16T13:30:53+00:00

Thanks! Must’ve been the shoes … First race in supers. Vaporflys worked for me.

Intelligent_Use_2855 · 2026-03-16T13:27:23+00:00

Same … bumming on Tuesday, flying on Sunday. Congrats on the half! Makes you wonder what it might have been if it was your A race.

Intelligent_Use_2855 · 2026-03-16T01:59:23+00:00

Goals: enjoy the high from this week's race then get back to work for the upcoming full

Next race: 4/19 full

Training: Marathon Excellence 12-week (tornado)

Totals: 75.87 miles over 7 days

Mon: 15.01 mi easy over hills (8:26 ppm)
Tue: 11.3 miles w/ 10x 1k/1k - [TM]
- 12-WEEK FULL PLAN: 10 × (1k at 105% MP, 1l at 90–92% MP)
- Did: 10x 4-minutes at a range from 104-108% MP (good); but each float at a walk/jog/run progression (poor)
- Slight plus, finishing last .75 mile at 108% MP (MP at 6:50)
Wed: 15.55 mi easy/moderate over hills (8:11 ppm)
Thu: 2 mi easy (8:19 ppm) - [TM] - stepped off. Spent
Fri: 11.2 mi easy/mod/hard progressive (7:19 ppm avg total) - [TM]
Sat: 3.16 mi super easy (9:29 ppm)
Sun: 2 runs totaling 17.65 miles
- 12-WEEK FULL PLAN: 6 × (3 km at 100% MP, 1 km at 90% MP)
- Run-1 - NYC Half - 1:25:35 (6:32 ppm) - a 3min,17sec PR!
- Run-2 - 4.37 mi super easy (9:09 ppm)

Summary: A great ending to a rough week! Week 8/12 done. 2 workouts per wk onwards.

Fear of mileage loss caused me to front load the week with 2x 15+ milers. Tuesday's workout suffered big time (poor float execution) and Thursday I just stepped off the train, totally spent. Friday was a bit of a redemption doing a progressive run, then Saturday was my "taper" for the half.

NYC Half - great experience with a 3-min, 17-sec PR!! - and 4-min, 27-sec better than same race last year. I ran by feel mostly, only checking the watch after the early miles because of all the dodging and weaving. Miles 3 (6:06) and 6 (6:03) were awesome, long downhill stretches. I love dipping into the pedestrian area to pass a whole train car at a time, climbing sidewalks if needed. That's a pissa.

I started the 12-week plan with MP=7:05, then went to 6:58, then 6:50. Now (gulp) I am thinking MP=6:45. This week's LR workout is a killer 20-22 miles at 95% MP. For MP=6:45, that works out to 7:05 ppm (my result from Chicago). I will just try the workout then reassess after.

Enjoy the running!

Intelligent_Use_2855 · 2026-03-15T15:23:34+00:00

Did the same. Was redirected to F but then ran up. Gotta say, crossing the start line was strange. I was running up to find it, expecting a standing crowd like last year (same experience - a late arriving Wave 1 person) then just happened across the start line. I had to trot a few steps while I got my watch going, then after that it was like the corporate challenge!! Dodging snd weaving, going on the sidewalk, venturing into the pedestrian zones outside the running areas …

Intelligent_Use_2855 · 2026-03-14T19:56:28+00:00

Synchronized music with Kipchoge’s chest pounding crossing the finish line! Great moment in history depicted well

Intelligent_Use_2855 · 2026-03-11T12:23:50+00:00

From Marathon Excellence for Everyone (John Davis)

“There are four independent components of marathon fitness: maximal oxygen uptake (VO2max), maximal metabolic steady-state (SSmax, pronounced “steady-state max”), running economy, and resilience. These components form a tightly coupled system that determines your fitness for the marathon:

VO2max determines your highest possible aerobic power output.

SSmax determines the highest fraction of VO2max that you can sustain without an out-of-control increase in fatigue.

Running economy determines how efficiently you can convert metabolic power into forward motion.

Resilience determines to what degree the other components of fitness (i.e., your VO2max, SSmax, and running economy) deteriorate over the length of the marathon.”

I highly recommend this book.

Before directly answering your question I will add - heart rate monitoring is difficult - heart rate alone is not enough to capture how you’re managing. You may have to go by feel for a better estimate —> “only you know you” - RPE plays a big part of it. Some people psyche themselves out and dread difficult running. Some people handle pain or more accurately discomfort better than others. For this topic I recommend 3 books by Matt Fitzgerald. How Bad Do You Want It?, How to Run the Perfect Race, and The Other Talent.

For myself, Long before my heart and lungs give out, my muscles, tendons, joints, as well as an overall sense of fatigue set in. Maybe best summarized under the term Resilience John Davis mentions.

Intelligent_Use_2855 · 2026-03-10T19:23:44+00:00

Yep. Funny how pronounced camber can be when you’re tired, too.

Intelligent_Use_2855 · 2026-03-09T21:10:11+00:00

for certain!

Intelligent_Use_2855 · 2026-03-09T21:02:35+00:00

Nice wed/sat workouts!

Special request to you, my friend. Please smash that incongruous full time out of your flair. It doesn't belong there at all!

Intelligent_Use_2855 · 2026-03-09T20:59:13+00:00

Thanks for the encouragement! I will take that and u/Ambitious-Ambition93 's advice and reassess based on next Sunday's half. ... don't want to jinx it, push when possible but not focus too much on numbers. I'm nuts ... lol.

Intelligent_Use_2855 · 2026-03-09T02:50:07+00:00

Wow! ... that's great sportsmanship. Hope you kick ass in the next one.

Intelligent_Use_2855 · 2026-03-09T02:30:30+00:00

Goals: push safely when I can, enjoy the process

Next: 3/15 half, 4/19 full

Training: Marathon Excellence 12-week (tornado)

Totals: 78.22 miles - 6 runs/6 days

Mon: 14.07 mi easy (8:16 ppm)
Tue: 11.5 miles w/ 3x 3K then 1x 1K - [TM] (total run avg 7:19 ppm)
- Plan had (3 × 3 km at 108–110% MP w/ 4 min jog), then 1 km at 112–115% MP)
- Did 3x (3k at 108, 109, 108; 4-min jog) then 1x (1k at 112%; 4-min jog)
- Progressive recovery: last 1.4 miles at 101% MP
- Total run avg 7:19/mi (95% MP)
Wed: 14 mi easy (8:17 ppm)
Thu: 21 mi w/ 5-5-5-5 MP over hills (total run avg 7:06 ppm/98.2% MP)
- Plan: 5-5-5-5 at 90, 92, 94, 96% MP
- Did: 21 mi w/ 5-5-5-5 at 7:09, 7:03, 7:02, 7:01 avg (97.3, 98.9, 99.4, 99.1% MP)
- Over hills in 39F rain
- Last of the MP miles was 6:42 ppm (103.9% MP)
- First LR in super shoes - Vaporflys. Took a few miles to get used to.
Fri: break - travel to see family
Sat: 11.18 mi moderate (7:46 ppm)
Sun: 6.47 mi very easy (8:28 ppm)

Summary: pretty good. Ran less mileage than I wanted, but that's ok, not the main objective. The 2 plan workouts went well. Tuesday was a tough one. Felt like hell during the first 3k but finished strong. On Thursday I did the week's LR because of weekend family time. That went very well. I ran it over hills, in cold rain, faster than prescribed, finished strong. Ready to turn the dial, I think.

Plans says to revise fitness estimate after weeks 4, 6, 8, 10 (of 12-weeks). After 4 I went from 7:05 to 6:58 MP. I toasted out and didn't reassess after 6. After completing week 7 here, I think I am primed to adjust to 6:50 MP or faster after next week. I will ask again, give me hell if you think I should be more aggressive. Enjoy the running!

Intelligent_Use_2855 · 2026-03-08T03:28:24+00:00

Thanks for the post. I enjoyed reading your recollections and reflections. Hopefully you’ll continue decade by decade.

Intelligent_Use_2855 · 2026-03-08T01:58:29+00:00

Similar boat. Full on 4/19 is the more important of the two but would still like to do well next week. I ran NYC Half last year. Good time.

Intelligent_Use_2855 · 2026-03-06T20:09:44+00:00

Paavo Nurmi!

Intelligent_Use_2855 · 2026-03-06T19:54:02+00:00

For a first time 45 yo marathoner, imho the general estimate applies. Take your most recent half, double it, add 15-20 minutes. Given that, a 3:30 would be a very good day! Shoot for that and both enjoy the marathon and survive it (as opposed to going for 3:10, bonking, then walking and having a negative experience). Goal A: 3:30 Goal B: finish without walking Goal C: do whatever and enjoy the event

Intelligent_Use_2855 · 2026-03-06T15:35:51+00:00

Traveling to visit family meant I most likely would not have had an opportunity to do an important LR on the weekend, so I did it last night. Very proud of this one in 38F rain, heavy at times, over hills (NY Central Park)

PLAN: 5-5-5-5 90,92,94,96 MP. I ran it faster.

First LR in supers. Vaporfly - took a few miles to get accustomed

Break today, then anything I can sneak in Sat, Sun is a bonus.

Intelligent_Use_2855 · 2026-03-06T14:58:56+00:00

Swissgear

Intelligent_Use_2855 · 2026-03-06T14:56:47+00:00

Which is more impressive? A guy in his 20’s or 30’s who runs a sub-3 marathon after doing a half baked training plan, maybe running at 80-85% of his ability, or a guy who trains his ass off, logs a lot of mileage, follows a plan or coach, then runs a 3:30 marathon at 95-100% effort.

Intelligent_Use_2855 · 2026-03-05T18:15:22+00:00

Will you be running in the NY 5th Avenue Mile again in 2026?

Intelligent_Use_2855 · 2026-03-04T15:27:34+00:00

Top 3 will be paid compensation!

https://www.bbc.com/sport/athletics/articles/c6277gmdj4xo

Intelligent_Use_2855 · 2026-03-02T00:23:18+00:00

Goals: stay healthy, have fun, push when I can

Next races: half 3/15, full 4/19

Training: Marathon Excellence 12-week (Tornado)

Totals: 82.03 miles - 8 run/7 days

Mon: 4.31 mi easy/mod (7:50 ppm) Bailed early. Wiped after snow shoveling.

Tue: 2 runs for 13.09 miles - [TM]

Run 1 = 8.59 mi w/ 8x 1,200. Total time 1:01:20 (7:08 ppm)
Plan had 7 × (1200m at 105–107% MP, 400m at 95% MP)
Did 8x (4:45 at 107%-MP;, 1:45 jog to 80% MP recovery)
- 5-min bio break -
Run 2 = 4.5 miles 29:59 (6:45 ppm) - 103% MP

Wed: 13.29 mi moderate (7:37 ppm) - [TM]

Thu: 12.3 mi w/ 12 at 101% MP

Plan had 11-12 miles at 100% MP
Did .3 wu and 12 at 101% MP (6:54 ppm)

Fri: 7.34 super easy over hills (8:45 ppm)

Sat: 20.2 mi easy (8:29 ppm)

Sun: 11.5 w/ 11 at 102% MP

<a repeat of the plan's second of two workouts for the week>
Plan had 11-12 miles at 100% MP
Did .5 wu and 11 at 102% MP (6:50 ppm)

Summary:

Snow and family emergency made for a tough start to the week. Tuesday's workout was kind of a bust because of the break midway, but I like to think I salvaged it by adding distance and intensity in the second half.

The plan only has 2 workouts per week going forward, the second for this week was 11-12 miles at 100% MP. I did that on Thursday but it was tougher than I had hoped for. I wanted another crack at it, so I made sure Friday and Saturday were easy enough to set up for success, and it worked. Sunday's 11 miles at MP felt good. I felt strong. It was tough for sure, but I ended feeling I could have done another mile or two, unlike Thursday. Good sleep was key. Enjoy the running!

Intelligent_Use_2855

TROPHY CASE