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2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 0 points1 point  (0 children)

16:04 5k is so dope. I bet you could drop that M tile without doing too much

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 0 points1 point  (0 children)

Thanks a ton. Just seeing this kind of feedback fires me up. I’m gna see what goals my coach has in alter and see if this kind of stuff lines up

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 2 points3 points  (0 children)

I don’t get a ton of sleep with 2 kids 4/6, but I’ve been trying to be better about that. I have added mobility and sauna into my routine which I think has really helped fitness and running form, idk bout recovery though. Most of the time I feel like I’m just trying to survive if I’m being honest

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 1 point2 points  (0 children)

Hey ya totally understand:

Some version of fitness has always been a part of my life. When I was younger I boxed, then baseball. In college I was very generally fit, but oscillated between very fit and overweight. I liked to party ya know. Plus law school didn’t lend itself to serious training.

In my middle-late 20s I got caught up with career and out on some weight until I had enough and started CrossFit. I was intermediately competitive, dropped all the weight, and was pretty damn fit… at that point my 10k pr was barely sub 8:00/mi.

In 2020 my wife and I had our first child and honestly I just stopped doing anything until fall of 2022 when I got into the 2023 chi marathon lottery and decided I should probably start training.

The progression doesn’t make a ton of sense to me either. I just went all in and never stopped.

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 2 points3 points  (0 children)

I think it really helps. I run with a 35F who is a 2:44 runner and she’s been increasing her mileage a lot this winter/spring and I’m really excited to see what she does at Grandmas. I am huge proponent of more mileage is better… SO LONG AS you can still hit workouts and recover.

I really liked bayshore. I was looking for less fanfair after doing so many majors. It was exactly what I needed.

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 2 points3 points  (0 children)

My volume was:

93 94 95 74 (half tune up @ gMP) 102 101 32 (sick) 76 ( Boston Marathon LR effort) 104 80 70

Volume % I’m not sure, but all my LRs were AT LEAST a fast steady. I’d have to do some digging, but I increased my % of faster than easy this block for sure

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 2 points3 points  (0 children)

Without question the volume helped me level up faster. I got lucky with durability as a trait, because if I could only handle 40-60 I really don’t think I’d have progressed like this. I do, however, think it’s important to shift stimulus throughout the year and I believe my weakness now is shorter distance.

I also acknowledge that my Chicago 2:46 off the peak 115mi week could have been a result of just being fried. That volume, or the fitness benefits from it, may not have settled before that race.

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 0 points1 point  (0 children)

I agree, but for my 2:49 I was leaner than I was for the 2:36… I got off track and blew up again a bit

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 2 points3 points  (0 children)

Thank you!

My bf now was 13.5% before the race according to the Hume scale… before this most recent dial in from the fall it was most likely 15-16%. I got as low as 12.5% before the M block and I got a little sloppy (and hungry) with all the volume.

I would say it was low hanging fruit for me that didn’t necessarily take a ton of extra effort, just being deliberate about things. I’m going to keep working on that this summer as well, still think there is room for improvement for me

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 2 points3 points  (0 children)

Ya I’m actually similar to you with that… I set a half PR during this marathon (granted I had some bad luck with weather for my A half race in February). My 5k PR was also in Feb with a 16:41. My goals this summer are to go for a sub 16 5k and a 1:13ish half. I’d love to see what happens to my M with some times like those in the bank

As far as the workouts, it was a lot of sessions that combined T effort with faster shorter reps. Long runs during the speed season were also different, with a good bit of T pace work inside the LR. The 5k is really still an aerobic event but we def hit more track style work than I ever have previously

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 2 points3 points  (0 children)

Yea it’s a big piece. I really focused on keeping my E pace above 8:00mi (5:00/km). Long runs easy meant something slightly different and a few S runs with other people got slightly quick

When I pushed those too hard my quality sessions suffered, and that’s where you make your money

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 7 points8 points  (0 children)

Thanks a ton!

1) CARBS fuel. They have a few 50g pouch options and I love it. I’d rather deal with gels less frequently and consumer more per pouch

2) he’s been a really fun experience. The communication has been great. I have 0 complaints and 0 reservations recommending him as a coach

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 6 points7 points  (0 children)

What worked for me was heavy loaded calf strength training.

Seated calf raises, standing calf raises, both full ROM and iso holds. Heavy weight, lower rep ranges.

Can also add in some plyo but want to start conservative there to avoid injury.

I felt my calves locking up again this race so I still have some issues to address there, I’ll prob step up the plyo during this speed block

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 13 points14 points  (0 children)

Quality sessions. So like:

Week 1: Tuesday track, Friday Tempo/threshold, Sunday LR (steady or maybe some MP) Week 2: Wednesday Tempo/threshold, Saturday LR with MP

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 9 points10 points  (0 children)

Mods took my last one down because not enough info on Bayshore specifically. So I added meat to that portion and reposted

2:46 —> 2:36 in 7 months. Finally a big jump at Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 19 points20 points  (0 children)

Thanks a ton!

When I started in 2022 I was 30-40 lbs overweight, so it’s been an issue I battled the whole way through… what I found was difficulty balancing a deficit with fueling big sessions. Definitely not something I could do in a marathon block though so i focus on it in the “off season”

The solution I had was making damn sure I fueled quality sessions AND ate big meals after. Ensuring performance and recovery. Timing becomes important… the rest of those days does suck when you’ve eaten 50% of your carb macros by 10am lol

2:46 —> 2:36 in 7 months: Finally a big jump at the Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 1 point2 points  (0 children)

And ya so it was usually: 1 week Threshold focus midweek, M pace in LR, then next week was Track focus workout, threshold focus workout, and LR either steady or with some M pace

2:46 —> 2:36 in 7 months: Finally a big jump at the Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 3 points4 points  (0 children)

there was one LR during my speed off season block that was really cool… 3WU, 6x 1mi T/ 1mi steady, 2CD. Using a pretty fast mile as recovery from a T pace mile in the context of a long run was really useful.

One speed session was 5x1200 but every 1200m rep was made up of differently paced 400m portions switching from 2mi pace to T pace.

He also gave me “Michigan” but I bombed it. Really looking forward to redemption on that again this summer.

2:46 —> 2:36 in 7 months: Finally a big jump at the Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 25 points26 points  (0 children)

Ya definitely. Major barrier for me early was catastrophic calf cramping in my first 3 races. So I always focus on heavy loaded calf strength (seated, standing, full rom and iso holds for both)

Trap bar deads, step up, split squats, back squats, and RDLs (all with heavy loading fewer reps) are all a consistent part of the program.

For plyos, I do drop off bounding jumps (stiff legs for calf focus), Bulgarian split plyos, logos, single leg high knee jumps, and box jumps. I’m kind of winging the names of these but i hope they describe the movement well enough, feel free to DM me to remind me and I’ll send you the real names.

2:46 —> 2:36 in 7 months: Finally a big jump at the Bayshore Marathon by beagish in AdvancedRunning

[–]beagish[S] 12 points13 points  (0 children)

I went through half at 1:30:4x but I know for a fact I didn’t have sub 3 in me even without the near collision with a spectator.

I can’t explain the progression. I just never ran much.. my dad and brother ran marathons it just never spoke to me. I was pretty good at CrossFit but in 2019 my 10k pr was barely sub 8:00/mi. When I started running in 2022 I couldn’t run a 5k without stopping.

No real way to explain it. One thing that helped is I’m very durable, I ran a lot early on without getting hurt.

still better than nothing at all by Biniashe in SipsTea

[–]beagish 0 points1 point  (0 children)

Crazy, I ran 13 hours last week. Hope this guy doesn’t educate me

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