yeah, i saw the run on strava, that's why i wrote. i think the plan for the next LT run sounds good. try to go for 30min @ LT intensity.

"later on the schedule": yes, that's marathon pace.

Friday 8/19
10 mile easy run
1:54:40 11:28/pace

Saturday 8/20
Off

Sunday 8/21
5 mile easy run
57:02 11:24/pace

Monday 8/22
16 mile long run
3:06:13 11:38/pace

I feel good about my progress...I've been able to stay very close to the training plan, making just a few slight changes to the scheduling and cutting a few runs a little short.

Did my longest run ever this morning! Got out to the greenway trail before 6:30 hoping to be able to go 17 miles. I started with a 7-mile loop around the paved trails and added some distance by veering off into the surrounding neighborhoods a little. I started the pace a little slower this time, around 11:40 the first few miles and got a little faster as I went. Felt great after the first loop and took a short water break.

I did another almost 7-mile loop and was really feeling it at that point. Took another short break then started on the last 5K loop. After 15 miles I started feeling really lethargic and didn't think I could make it the full 17. I was a little over 3 hours in at this point and decided to just cut it short and stopped after mile 16. I rested on a bench for a few minutes then slowly walked the rest of the way.

Tuesday 8/23
Off

Wednesday 8/24
8 mile easy run with eight 100 meter strides
1:30:25 11:17/pace

Thursday 8/25
5 mile easy run
55:06 11:01/pace

Friday 8/26
8 mile easy run
1:30:24 11:17/pace

The schedule eases up a little this week with a long run of just 12 miles coming up Monday. The weather is starting to show signs of cooling a little and it's helped that I've been able to get out before 7 am most days.

Friday morning weigh in

218.0

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs
Week 32 -.6 lbs
Week 33 -2.0 lbs
Week 34 +1.0 lbs

Total -20.8/50 (41.6%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0
Week 32 41.5
Week 33 34.0
Week 34 44.0

Total 1091/1750 (62.3%)

Bad variance with the weight I think, I'm still working hard!! Most mileage in one week ever!

Saturday 8/27
Off

Sunday 8/28
5 mile easy run
57:17 11:27/pace

Monday 8/29
10 mile long run
1:55:27 11:33/pace

Tuesday 8/30
Off

Ugh my work schedule changed and I got stuck Sunday night until 2 am. I didn't get out Monday until 9:30 to do my long run and it was already pretty hot and humid. I felt ok the first 5 miles or so but after taking a short break I started feeling it. Managed to get 10 miles in before I had to stop...it's a little frustrating but I don't need to take unnecessary chances at this point!

Friday morning weigh in

216.8

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs
Week 32 -.6 lbs
Week 33 -2.0 lbs
Week 34 +1.0 lbs
August -3.6 lbs

Total -22/50 (44%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0
Week 32 41.5
Week 33 34.0
Week 34 44.0
August 173.5

Total 1124/1750 (64.2%)

Update to close out August...much better month! The mileage is gonna increase to over 200 in September hopefully and I'd love to put up a 5+ lb weight loss month and have an outside shot at getting under 200 before the marathon.

Wednesday 8/31
10 mile tempo run
1:50:11 11:01/pace

Thursday 9/1
5 mile easy run
56:40 11:20/pace

Friday 9/2
11 mile long run
2:06:07 11:28/pace

Had a great lactate threshold run Wednesday...started with a 4-mile warm up then did 3 fast miles in 9:50, 9:45 & 9:31. Finished with a 3-mile cool down and felt great after.

Did an 11-mile long run Friday morning that went pretty well. My legs were a little tired but the weather was decent...we caught the southern edge of Hurricane Hermine but by Friday morning it was pretty much gone. I got rained on a few times but nothing too bad. This was my third 10+ mile run this week, first time doing that!

Friday morning weigh in

217.0

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs
Week 32 -.6 lbs
Week 33 -2.0 lbs
Week 34 +1.0 lbs
August -3.6 lbs
Week 35 -1.0 lbs

Total -21.8/50 (43.6%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0
Week 32 41.5
Week 33 34.0
Week 34 44.0
August 173.5
Week 35 38.0

Total 1129/1750 (64.5%)

Solid week...next week is gonna be tougher, scheduled for an 18 mile long run Monday!

great job. make sure to "modulate" your pace a lot. pfitzinger is famous for having hard runs that are really hard. make sure that your easy runs are correspondingly really easy. (not saying you're doing it wrong atm! just wanted to mention it). gl on the long run.

Saturday 9/3
Off

Sunday 9/4
7 mile easy run w/ 8 strides
1:18:45 11:15/pace

Monday 9/5
13 mile long run
2:32:12 11:43/pace

Ugh my long run Monday did not go well. The schedule called for 18 miles and I was pretty confident I could get there or at least very close. I got stuck at work late again Sunday night though and didn't get started until 10 am.

The conditions weren't terrible, it was overcast and just under 80 but it was quite humid. For some stupid reason I started out too fast...guess I was pumped up about the challenge of the distance and wasn't paying enough attention to my pacing. I had drank almost a full bottle of water and eaten a clif bar about 30 minutes before I got started and felt ok after the first 7-mile loop.

I took a short water break, ate about 1/3 of another clif bar and got started again, hoping to do another 7 miles before my next break. At about 10 miles however I started feeling like crap and knew I'd have to cut this loop short. My pace had slowed by this point and I made it back to my car at just over the 12.5 mark. I knew at that point I was pretty much toast and that 18 was out of the question. I got started again but quickly became light headed and stopped immediately and called it a day after 13 miles.

I think it was just a bad combination of not enough sleep, poor hydration, starting late and goong too fast the first few miles. Lesson learned!!

bad runs happen - don't sweat it too much.

but i think you made some errors:
- you (probably) should eat (a lot) more before long runs. for most people, this means that you have to eat 2-3 hours before starting the long run, otherwise you'll get digestive problems while running. is it possible to run in the night after your shift ends? (to avoid starting at noon). you have to find something that works for you and there's a large individual component. me personally, i have to eat "properly" (500-700kcal) a few hours before a run that is longer than ~15km. but i think nearly everyone should eat before an 18 miler.

- work on your nutrition strategy. you should copy your race nutrition strategy as closely as possible during the long runs (and find out what works for you). i think you should eat a lot more while running (or during the short breaks). maybe try gels or sport drinks if you have a problem with bars. you definitely burn over 100kcal / mile. and i assume your clifbar has ~250kcal. try to eat 200-300kcal per hour and start eating 30min into your run.

btw: what kind of clif bar do you eat? i looked at some of them and they seem suboptimal. (not terrible and it's not that important, but asking anyway)

- as you say yourself, start out slow. and adapt your pace to the temperature. especially for a 3 hour run that will end after 1pm. based on your LT pace you had this week (assuming this was in similar weather), vdot table gives you a 11:45 - 12:00 easy pace. don't underestimate how much slower the heat makes you.

btw#2: what happened to the HR monitor?

Tron,

The trail I run on is part of a state park and doesn't open til sunrise. I'll have to find a new spot to run if I wanna do it after my shift but honestly that doesn't sound appealing. I'll be starting at 6 pm on Sunday the next few weeks at least so it's possible I could get out of there by midnight.

I usually get the peanut butter flavored cliff bars and they're 260 calories. I've never tried the gels before...I think I'll try Gatorade next Monday when the schedule calls for 20. I'll shorten my loops and take a quick break to hydrate every 5 miles.

The weather is finally starting to cool down. It's 64 degrees right now at 5:15 am, I'll be getting out early today to do 12 miles and it should be much better conditions.

I got a heart rate monitor a few months ago but it was defective and I never could get it to work. I sent it back for a refund and never got around to getting another one.

Swap you some of your sun and warmth for my wind, rain and general misery?!

Haha I bet you would! Some of that crap you have to run in looks absolutely brutal.

Tuesday 9/6
Off

Wednesday 9/7
8 mile easy run w/ 6 strides
1:31:46 11:28/pace

Thursday 9/8
12 mile easy run
2:16:47 11:24/pace

Friday 9/9
7.5 mile Lactate threshold run
1:19:10 10:33/pace

Rallied to have 3 solid runs in a row. The weather Thursday and Friday was spectacular, mid 60s with low humidity and I started really early both days. It's amazing what a difference 15 degrees can make! Did an LT run Friday with my 3 fast miles at 9:16, 9:13 & 9:18. Also was able to trade shifts Sunday and get a 2 pm start time which means I'll be able to get out super early Monday for my long run.

Friday morning weigh in

215.4

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs
Week 32 -.6 lbs
Week 33 -2.0 lbs
Week 34 +1.0 lbs
August -3.6 lbs
Week 35 -1.0 lbs
Week 36 -1.6 lbs

Total -23.4/50 (46.8%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0
Week 32 41.5
Week 33 34.0
Week 34 44.0
August 173.5
Week 35 38.0
Week 36 51.0

Total 1180/1750 (67.4%)

Biggest volume week ever even though my long run sucked. Also hit a new low weight mark.

what are your top3 longest runs of the last 2-3 months? i don't think you're ready for a 20 miler and think you should cut back your long run.

great week!

16 on Aug 22nd, 15 on Aug 15th, 13.5 on Aug 7th and the 13 last Monday Sept 5th.

What do you think I should shoot for?

16-18 , depending how you feel.

Ok...I'll see how I'm feeling and how the conditions are and go from there.

Saturday 9/10
Off

Sunday 9/11
5 mile easy run
58:15 11:38/pace

Monday 9/12
18 mile long run
3:29:08 11:37/pace

Had a great long run Monday! I pretty much did everything right that I screwed up last week and it was like night and day. I was off work at 8 Sunday night so I was able to eat a good dinner and get to bed by 11. Woke up at 5:30 and got started just after 6. I ate a clif bar and drank about 15 oz of water on the way to the trail.

I started out slower this week, wanting to run 11:40's the first 5 miles, 11:30's the next 5, then 11:20's for miles 11-15. If I still felt good enough I'd do a slower 3 miles to finish and get to 18. I brought a bottle of Gatorade and another bottle of water, planning to take a short break every 5 miles.

The conditions were ok, mid 70s but very humid ~85%. It was still dark when I started so I used the flashlight on my phone to see where I was going but was able to turn it off after about 3 miles. My pacing went pretty much just how I wanted it to and mixing in the Gatorade instead of just water really seemed to be a huge help!

The three 5-mile loops went as good as I could expect and I felt like I had enough left in the tank for another 3 miles so I went for it. My calves started getting a little tight the last two miles but otherwise everything was fine. I felt like I could've maybe gone 20 miles but didn't wanna push myself too much as 18 already exceeded my longest run by 2 miles. I'm really starting to feel like 26.2 is actually possible!

Tuesday 9/13
Off

Wednesday 9/14
6 mile easy run
1:09:27 11:34 pace

Thursday 9/15
12 mile easy run
2:22:14 11:51 pace

Friday 9/16
Off

Friday morning weigh in

216.2

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs
Week 32 -.6 lbs
Week 33 -2.0 lbs
Week 34 +1.0 lbs
August -3.6 lbs
Week 35 -1.0 lbs
Week 36 -1.6 lbs
Week 37 +.8 lbs

Total -22.6/50 (45.2%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0
Week 32 41.5
Week 33 34.0
Week 34 44.0
August 173.5
Week 35 38.0
Week 36 51.0
Week 37 48.5

Total 1228.5/1750 (70.2%)

Great mileage again but had a bad eating day Thursday which probably skewed the weigh in, not sweating it.

Saturday 9/17
6 mi easy run
1:10:08 11:40 pace

Sunday 9/18
6 mile easy run w/ 6 100m strides
1:09:15 11:33 pace

Monday 9/19
13 mile long run w/ 9 @ marathon pace
2:22:29 10:58 pace

Got out later Monday than I wanted to. The schedule called for 15 miles with 12 @ marathon pace. I knew that would be tough with the conditions but I felt good and started with a 2-mile warm up. My target pace for the fast miles was 10:30's for the first 3 which went fine.

I took a short hydration break after 5 miles and went back out wanting to do 10:20's for the next 5. I started to feel some soreness in my legs and general fatigue toward the end of the loop but maintained my pace until I got back to my car for another break.

I knew 15 wasn't happening so I went back out and did one more fast mile and finished with a slow 2-mile cool down. I'm really happy with the way it went overall and thankfully my schedule at work is changing and I'll be off on Sunday going forward so I can get out really early on Mondays.

Tuesday 9/20
Off

Wednesday 9/21
8 mile easy run
1:33:07 11:38 pace

Thursday 9/22
7 mile easy run
1:21:30 11:39 pace

Friday 9/23
Off

This was a pretty easy part of the training schedule, which is good because I've had a little more soreness in my legs than I normally do. It's gonna start to get tougher again the next few weeks.