If you are already running 20-milers 8 weeks out, I'd focus on VO2 max and tempo/lactic threshold workouts, while trying to maintain decent weekly mileage.daft twat wrote:R2D,
I wanted to pm you, but it looks like it’s not an option.
Here we go. 2 years ago I ran my 5th and worst marathon. I bonked for the first time and finished over 4 hours for the first time. I was embarrassed and spiraled. Basically, I quit running for 2 years.
This spring I started running sporadically while my son had soccer practice. One day in June I ran with some of my former cross country kids who are now college seniors. I was inspired. I decided I’d try to get to 500 miles this summer. Barring injury, I will. I’m at 426. No, Verb, it’s not on Strava, but it’s on runkeeper. Today I ran 21. My average pace was 7:55. I did climb almost 600 feet. I did have a negative split. I did have gas in the tank when I finished.
The Twin Cities marathon is in 8 weeks. I think I’m fit enough to run it under 3:30 right now. I’d like to run it under 3:20. Essentially, I’m looking for advice on how to use the next 8 weeks to get faster. I’m 42 now, and my new Boston qt is 3:10. My plan is to train this winter and go for that time in Fargo in May. Finishing unde 3:20 in October sure would help motivate me through the long winter. If you had 8 weeks, what would you do?
So like a 6 to 8 x 800M workout after 5 or 6 miles EZ.
And mile repeats at 6:45 or so. Maybe even 2-mile repeats if you're feeling great.
Hill repeats are also an option if you've got a hill nearby.
Increasing your leg turnover is key.
I'd do 2 "workouts" a week, with easy runs in between and the long run on Saturday or Sunday.
Also losing another 5 to 10 lbs. would be money in the bank, basically.
