2017 Milwaukee Lakefront Marathon – Training Summary
Below is a summary of the 2017 Milwaukee Lakefront Marathon training cycle.
Custom Training Plan and Nutrition Plan
97 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Great week overall. Hit the marathon tempo pacing, kept easy days easy, and hit the long run pacing right on the nose! In fact, I'm not sure the pacing of the week could have gone much better. Off to a great start!
Total mileage = 51 miles
Number of intervals within pace = 17/18 (94%)
90 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Tempo perfection! Predicting a 2:59-3:05.
Total mileage = 52.9 miles
Number of intervals within pace = 20/20 (100%)
83 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
CV Pacing and another successful Tempo run! Still predicting a 2:59-3:05.
Total mileage = 59.7 miles
Number of intervals within pace = 31/39 (79%)
76 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
First attempt at a Progression Run. Surprise, they’re harder than I thought! Also, a really bad Tempo run. Time to re-evaluate a few things. Predicting a 3:00-3:06.
Total mileage = 60.4 miles
Number of intervals within pace = 21/30 (70%)
69 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Well timed step back week and the best Tempo run yet. Predicting a 3:00-3:05.
Total mileage = 51.7 miles
Number of intervals within pace = 21/24 (88%)
62 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
CV, another attempt at a Progression, and a fast finish long run! Vroom Vroom! Predicting a 2:59-3:04.
Total mileage = 60 miles
Number of intervals within pace = 33/35 (94%)
55 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
A very very solid tempo run. Predicting a 2:59-3:04.
Total mileage = 65.5 miles
Number of intervals within pace = 30/32 (94%)
48 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
A missed workout… A shifted hybrid tempo run that was perfect, but tough. And a Minnesota wedding! Predicting a 2:59-3:04.
Total mileage = 52.5 miles
Number of intervals within pace = 12/13 (92%)
41 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
PERFECTION! Predicting a 2:59-3:04.
Total mileage = 51.5 miles
Number of intervals within pace = 31/31 (100%)
34 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Very stiff and sore throughout the week. Tried Beet Juice Shots for the first time. Ran a 19 miler! Predicting a 2:59-3:04.
Total mileage = 66.6 miles
Number of intervals within pace = 32/34 (94%)
27 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Received a charley horse scare! Thankfully it passed and things returned to normal. Another perfect week! Predicting a 2:59-3:04.
Total mileage = 45.6 miles
Number of intervals within pace = 28/28 (100%)
20 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
The PEAK! A Max HM Tempo Interval, Max M Tempo, and Max Hybrid LR with 5 mile Fast Finish!. Predicting a 2:59-3:04.
Total mileage = 65.7 miles
Number of intervals within pace = 29/34 (85%)
13 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Solid training week with the standard “bad” run that happens at the end of training. Predicting a 2:59-3:04.
Total mileage = 56.8 miles
Number of intervals within pace = 17/24 (71%)
6 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Well hello there heat wave. The end of the training cycle. Predicting a 2:59-3:04.
Total mileage = 51.4 + 27.4 miles
Number of intervals within pace = 5/6 (83%) + 6/6 (100%)
Prediction Contest
OVERALL SUMMARY
Total weeks – 15 weeks
Total non-recovery weeks – 13 weeks
Total scheduled mileage = 867.6 miles
Total mileage completed = 826.71 miles
% of scheduled mileage completed = 95%
Total scheduled duration =115:20:47 hours
Total duration completed = 113:06:36 hours
% of scheduled duration completed = 98%
# of intervals within range = 333/374
% of intervals within range = 89%
% weeks above 70% intervals hit = 15/15 (100%)
Average miles per week completed after recovery phase = 55.1 miles
Average duration per week completed after recovery phase = 7:32:26 hours
# of weeks over 8 hours training – 6/15 (40%)
# of weeks over 9 hours training – 1/15 (7%)
# of runs at 120 minutes – 4
# of runs over 120 minutes - 6
# of runs at 150 minutes (max duration) – 3
Week at which peak was hit – Week 12 and 15
Scheduled Marathon training pace – 6:58 min/mile
Average Marathon training pace in workouts – 7:02 min/mile
These were the goals on 1/19/17.
Goals
-Sub 3 Marathon.
Overall, this was one of the most successful, if not the most successful, training cycles I have ever had. The comparison to last year’s Lakefront training cycle isn’t even close. During last year’s training, I only had 1 week in the last 7 weeks of training with greater than a 70% interval hit rate. This training cycle was a perfect 15/15 weeks. In addition, last year was a 65% overall interval rate, and this year was 89%. I can’t complain. I did data mining to determine the optimal training plan for me and I executed that training plan as if it were perfect for me.