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Smart Training Pays off at Twin CIties Marathon

Novermber '06

I received this e-mail from Minnesota-based runner Michael Lippold. Michael did an excellent job of executing the program - having previously done amorphous volume type programs and with predictably slow results, it was an easy task to have Michael make substantial improvement with a more focused and specific training approach - and with less miles.

 

Michael,

June 17, 2006 I ran a 3:51 marathon….October 1, 2006, after following your plan for 10 weeks, I met and exceeded my short-term goal of running a 3:30 marathon by finishing the Twin Cities marathon in 3:18:58.

Michael Lippold

Overall: 493
Time: 3:19:30

5K: 22:59
10K: 45:45
Half: 1:35:24
30K: 2:16:46
20Mile: 2:27:09

The race went great! Around mile 8, I started believing in a dream of getting the 3:10:59 to qualify for Boston, so I was a bit too aggressive and it cost me a few minutes in my finishing time. The dream was still alive until mile 21 where the dreaded “wall” starts (see map for course elevation). My legs were not strong enough to keep up the pace so I lost time in my final 10k. I felt I made a calculated risk, so I was still very pleased with the result despite the slower final 10k. 32 plus minute gain from June 17 to October 1 is a nice jump! (I felt so good after the race, that I ran back to mile 23 and ran my wife in, so a total of 33 miles for me on the day).

One of the most encouraging things for me was my heart rate in the final 10k. My AT is 186/187. I ran most of the race around 180-182, but as the miles kept going, I was able to control my HR. For the last 10k, I was sub-180 with an average of around 176 (I was never able to keep my heart rate that far below AT that late in a race). I really feel that if my legs were stronger, I could have run a faster finishing 10k, than my first 10k.

After my marathon in June, I was really sore for the entire week following the marathon. After Sunday’s race, I felt sore the night of the race, but the next 24-72 hours were relatively painless.

I went from 3:51 to 3:18 in 16 weeks (10 weeks of following your plan). I was extremely happy with the workout schedule. I liked the variety, I was able to manage the time commitment and complete almost every workout and I loved showing up on race day with no injuries and fresh legs. So on one hand, I feel like I accomplished something by running the 3:18. On the other hand, as I have gone over my training, my race and my improvement I have realized I want to go faster….a lot faster. I feel like this is just the beginning for me and that I can go a lot lower.

I told you my original goal was to qualify for Boston at next years Grandma’s Marathon, June 16, 2007. With a little more training, I think that goal is in the bag. So my new goal is to push the limits…. I want to go sub-3 hour on June 16th.

Overall, I am extremely pleased with the M2 program and philosophies. Achieving the gain that I did with the amount miles I put on, I am torn between feeling like somehow I cheated and feeling like I have a secret about how to train. Thank you for the help. I look forward to hearing your response about how to move forward and continuing to work together.

Mike Lippold

FYI…my wife Jennifer may be starting the M2 program soon as well (and possibly some other referrals from friends that have heard about my jump in time).