OC Marathon Training May 3, 2026
Sub-3:40 upgrade — targeting 3:35-3:40 (8:15-8:25/mi)
3
days to race
188.1
Total Miles Planned
158.8
Miles Completed
39/41
Workouts Done
8
Current Week
32.4
This Week Miles
98%
Adherence
Mon
Tue
Wed
Thu
Fri
Sat
Sun
30
31
1
Rest / Cross-train
2
Easy + strides
5.05 mi
Strength (Build)
3
Rest
4
Long run + MP finish
14.11 mi
5
Rest
6
W4
Easy run
4.06 mi
7
Strength (Maintain)
Tempo run
6.57 mi
8
Rest / Cross-train
9
Easy shakeout (Denver)
3.0 mi
10
Long run (Denver altitude)
16.0 mi
11
Rest (bachelor party)
12
Rest (travel)
13
W5
Easy run
4.08 mi
14
Strength (Maintain)
Race simulation
10.13 mi
15
Rest / Cross-train
16
VO2max intervals
7.6 mi
Strength (Maintain)
17
Rest
18
DECISION GATE — Long run
14.01 mi
19
Rest
20
W6
Easy run
4.06 mi
21
Easy + MP
5.08 mi
LAST Strength
22
Rest
23
Easy + strides
4.83 mi
24
Rest
25
Easy shakeout
4.11 mi
26
Rest
27
W7
Easy shakeout
3.29 mi
28
Rest
29
Strides only
2.92 mi
30
Rest
1
2
3
Legend:
Easy Run
Tempo
Intervals
Long Run
Strength
Cross-Train
Rest
Race
Click workout to mark complete
Workout Log 39 completed
| Date | Workout | Distance | Pace | Time |
|---|---|---|---|---|
| Wed Apr 29 |
Strides only
|
2.92 mi | 8:54/mi | 26 min |
|
155 bpm
160 spm
60 ft
331 cal
Pre-race strides — 2.92 mi @ 8:37/mi, 25:12 total. HR 155 avg (range 109-177). Cadence 160 spm. Elevation gain 60 ft. Active calories 331 (total 373). Avg power 253W. Weather 71°F, humidity 47%, sunny. Felt sharp going into Sunday OC Marathon.
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| Mon Apr 27 |
Easy shakeout
|
3.29 mi | 8:26/mi | 27.77 min |
|
142 bpm
156 spm
183 ft
375 cal
Race breakfast + gel test PASSED. Ate white toast + PB&J + banana 3 hrs out. Took 1 black Maurten @ mi 2 (extended to fatigue-stack). Zero GI issues, finished strong. Concerns: pace 8:27 (prescribed 9:30-10:00) - 60 sec/mi too hot, 2nd straight shakeout running tempo-adjacent. Distance 3.29 vs prescribed 2 (+1.29). Cumulative +2.4 taper miles vs plan over Sat+Mon. Cadence dropped 161 -> 156 = overstriding at this pace. Watch on Wed strides day. HR 142 clean. Wednesday Apr 29 strides MUST run as written: 2 mi only, 4x30-sec strides. No extending.
|
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| Sat Apr 25 |
Easy shakeout
|
4.11 mi | 8:58/mi | 36.87 min |
|
146 bpm
161 spm
110 ft
459 cal
Broke in new Kayano 32s. First 2 mi felt different in spots, dialed in by mi 4. Extended 3 -> 4.11 mi to complete usual route. Reverting to Kayano 30s for Monday shakeout + race day (already trained in). Pace ran hot vs prescription (8:57 vs 9:30-10:00) but HR clean (146 avg, Zone 2). Cadence 161 - on low end. Will naturally rise at race pace; cue "quick feet" if beat up after mi 18.
|
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| Thu Apr 23 |
Easy + strides
|
4.83 mi | 9:26/mi | 45.57 min |
|
152 bpm
154 spm
173 ft
551 cal
Easy + 3 strides. 4.83 mi @ 9:25 (ran extra to get to stride zone + cool-down back). HR 117-172 avg 152 — perfect easy zone. Cadence 154. Elev 173ft. Power 248W. Total cal 627.
|
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| Tue Apr 21 |
Easy + MP
|
5.08 mi | 8:30/mi | 43.18 min |
|
159 bpm
160 spm
140 ft
571 cal
Easy + 2 MP. 5.08 mi @ 8:30 avg. HR 109-174 avg 159. Cadence 160. Elev 140ft. Power 255W. 66F, 64% humidity. Last MP work before race.
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| Tue Apr 21 |
LAST Strength
|
— | — | 32.35 min |
|
132 bpm
231 cal
LAST strength session before race. 32 min. HR 105-164 avg 132. Active cal 231, total 285.
|
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| Mon Apr 20 |
Easy run
|
4.06 mi | 9:02/mi | 36.72 min |
|
147 bpm
158 spm
233 ft
463 cal
Taper easy run. 4.06 mi @ 9:02. HR 106-160 avg 147 — right in easy zone. Cadence 158. Elev 233ft. Power 245W. 67F, 53% humidity. Taper week 1 of 2.
|
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| Sat Apr 18 |
DECISION GATE — Long run
|
14.01 mi | 8:39/mi | 121.4 min |
|
154 bpm
165 spm
235 ft
1544 cal
DECISION GATE PASSED. 14.01 mi @ 8:40 avg (right at MP). HR 86-165 avg 154 — under 165 ceiling for ENTIRE run. Cadence 165. Elev 235ft. Power 250W. Total cal 1,747. 75F, 44% humidity. Plan: 10 mi @ 9:00 + 4 mi @ 8:00. UPGRADE PACE TARGET — sub-3:40 in play.
|
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| Thu Apr 16 |
VO2max intervals
|
7.6 mi | 8:52/mi | 67.43 min |
|
164 bpm
159 spm
14 ft
833 cal
VO2max intervals. 7.60 mi @ 8:52 avg (went 2.6 mi longer than planned 5 mi). HR 115-186 avg 164. Max HR 186 confirms hard interval effort. Cadence 159. Flat route (14ft elev). Power 256W. Total cal 946. 67F, 62% humidity.
|
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| Thu Apr 16 |
Strength (Maintain)
|
— | — | 58.72 min |
|
132 bpm
371 cal
Venice Beach outdoor gym. 59 min — longest strength session. Front squats 135lb (barbell + 45lb plates each side) — big upgrade from 55-60lb KB goblet squats. Added hang cleans and extra work with available equipment. HR 94-176 avg 132. Active cal 371, total 469. Ran with Venice run club beforehand.
|
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| Tue Apr 14 |
Strength (Maintain)
|
— | — | 36.57 min |
|
133 bpm
235 cal
Post-race-sim strength. 36:34 min. HR 92-163 avg 133. Active cal 235, total 296. Felt very fatigued post-workout — nausea, had to lay down and nap. Cause: no food between 10-mi run and strength. Lesson: eat carbs between double sessions.
|
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| Tue Apr 14 |
Race simulation
|
10.13 mi | 8:05/mi | 81.9 min |
|
165 bpm
161 spm
393 ft
1144 cal
Race simulation. 10.13 mi @ 8:05 avg — faster than 8:40 MP target. MP segments likely 7:40-7:50. HR 130-179 avg 165. Cadence 161. Elev 393ft. Power 274W (highest ever). Total cal 1,282. 70F, 49% humidity. Sea level altitude boost from Denver.
|
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| Mon Apr 13 |
Easy run
|
4.08 mi | 8:56/mi | 36.47 min |
|
146 bpm
160 spm
113 ft
458 cal
Week 6 easy run. Back at sea level post-Denver. HR 146 — lowest avg at this pace. HR 116-164. Cadence 160. Elev 113ft. Power 245W. Total cal 519.
|
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| Fri Apr 10 |
Long run (Denver altitude)
|
16.0 mi | 9:25/mi | 150.7 min |
|
165 bpm
Denver 16-miler at 5,280 ft altitude. 9:25 avg pace — solid for altitude. HR ~165. Watch died at mile 15.64. NO gels, NO water carried — forgot both. Bachelor party weekend. Stats from memory (no watch screenshots). First run at altitude. Completed full distance despite no fuel.
|
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| Tue Apr 07 |
Strength (Maintain)
|
— | — | 21.72 min |
|
116 bpm
109 cal
Shortened session — 2 sets + 25 squats, had to leave. HR 88-157 avg 116. Active cal 109, total 146. Inner ankle slightly irritated from foam rolling directly on posterior tibial area earlier. Note: do NOT foam roll inner ankle/tendon zone.
|
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| Tue Apr 07 |
Tempo run
|
6.57 mi | 8:23/mi | 55.08 min |
|
159 bpm
156 spm
172 ft
752 cal
Tempo run #2. 6.57 mi @ 8:23 avg. Major improvement from Week 4 tempo (8:35 avg, 170 HR). HR dropped 11 BPM at faster pace — aerobic adaptation. HR 118-179 avg 159. Cadence 156. Elev 172ft. Power 273W. 72F, 54% humidity. Short 0.5 mi vs target 7 mi.
|
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| Mon Apr 06 |
Easy run
|
4.06 mi | 9:05/mi | 36.92 min |
|
160 bpm
161 spm
126 ft
461 cal
Week 5 Day 1. Easy 4 mi @ 9:05. HR 127-172 avg 160. Cadence 161. Elev 126ft. Power 243W. Total cal 523. Ankle felt great — no issues. 78F, 45% humidity.
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| Sat Apr 04 |
Long run + MP finish
|
14.11 mi | 8:57/mi | 126.3 min |
|
167 bpm
161 spm
1944 ft
1705 cal
14-mi long run. 8:57 avg — faster than target 9:15-9:30 easy. MASSIVE elevation: 1,944 ft gain (max 303, min 33). HR 143-178 avg 167. Cadence 161. Power 264W. Temp 84F, 17% humidity. Fuel: protein shake 90min pre, 16oz LMNT pre-run. No gels, no water carried. Total cal 1,916. Brace on. First long run post-ankle sprain.
|
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| Thu Apr 02 |
Easy + strides
|
5.05 mi | 9:00/mi | 45.5 min |
|
164 bpm
156 spm
144 ft
564 cal
Easy + strides. 5.05 mi @ 9:00 avg. HR 119-178 avg 164. Cadence 156. Elev 144ft (max 261, min 106). Power 243W. Total cal 640. Brace on.
|
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| Thu Apr 02 |
Strength (Build)
|
— | — | 33.75 min |
|
133 bpm
231 cal
Post-run strength. 33:45 min. HR 97-170 avg 133. Active cal 231, total 288. All exercises done normally with no pain. Ankle confidence building — functionally healed, rebuilding trust.
|
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| Tue Mar 31 |
Strength (Build)
|
— | — | 43.08 min |
|
122 bpm
251 cal
Post-tempo strength session. 43 min. HR 81-158 avg 122. Active cal 251, total 323. Done ~50 min after tempo run. Brace + shoes on.
|
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| Tue Mar 31 |
Tempo run
|
7.04 mi | 8:34/mi | 60.4 min |
|
170 bpm
161 spm
175 ft
797 cal
First tempo run. 7.04 mi @ 8:35 avg. Warm-up + 20 min tempo (~7:40-7:50 in tempo segments) + cool-down. HR 125-189 avg 170. Cadence 161. Elev 175ft. Power 258W. Total cal 899. Ran with Bauerfeind brace. Faster than target avg — tempo effort was strong.
|
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| Mon Mar 30 |
Easy run
|
4.11 mi | 9:11/mi | 37.75 min |
|
157 bpm
161 spm
130 ft
471 cal
Week 4 Day 1. Easy run with Bauerfeind brace. 9:10 avg pace — top of easy zone. HR 157 avg (142-169). Cadence 161. Elev 130ft. Power 237W. Total cal 534. Ankle felt good — first full-distance easy run post-sprain.
|
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| Sat Mar 28 |
TEST RUN — Easy 2-3 mi (with brace)
|
2.8 mi | 8:51/mi | 24.8 min |
|
168 bpm
160 spm
142 ft
319 cal
TEST RUN PASSED. 2.80 mi @ 8:52/mi with Bauerfeind brace. Ankle cleared calf raise test pre-run. Went past 2 mi — felt good enough for 0.8 extra. HR 152-175, avg 168. Cadence 160. Elev 142ft. Power 251W. First run since ankle sprain (3/22). 6 days recovery.
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| Thu Mar 26 |
SKIP — Ankle not ready
|
— | — | — |
| Thu Mar 26 |
Strength (brace + 20lb vest)
|
— | — | 33.75 min |
|
130 bpm
207 cal
3 rounds complete. 20lb vest on goblet squats, lunges, push-ups. Lunges felt great w/ brace — no sensitivity. Calf raises still tight reps 6-10 (stair, full ROM). Ankle not sore post-workout. HR 81-161, avg 130. Total cal 263. Vest progression: working up from BW before returning to 30lb DBs.
|
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| Tue Mar 24 |
Strength (full — ankle test)
|
— | — | 49 min |
|
97 bpm
176 cal
Ankle test session. Goblet squats full weight OK. Walking lunges BW only (posterior ankle tenderness). SL RDL felt good. Calf raises limited ROM. Push-ups felt ankle. Time inflated from texting feedback between sets. Not pushing hard — controlled effort.
|
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| Tue Mar 24 |
SKIP — Ankle recovery
|
— | — | — |
| Mon Mar 23 |
SKIP — Ankle rehab + RICE
|
— | — | — |
| Sat Mar 21 |
Long run (EASY)
|
10.0 mi | 9:15-9:45 | — |
| Thu Mar 19 |
Easy run
|
5.0 mi | 9:15-9:45 | — |
| Thu Mar 19 |
Strength (Build)
|
— | — | — |
| Tue Mar 17 |
Easy run
|
5.0 mi | 9:15-9:45 | — |
| Tue Mar 17 |
Strength (Build)
|
— | — | — |
| Mon Mar 16 |
Easy run
|
4.0 mi | 9:15-9:45 | — |
| Sat Mar 14 |
Long run (EASY)
|
8.0 mi | 9:15-9:45 | — |
| Wed Mar 11 |
Easy run
|
4.0 mi | 9:15-9:45 | — |
| Wed Mar 11 |
Strength (Build)
|
— | — | — |
| Tue Mar 10 |
Easy run
|
3.0 mi | 9:15-9:45 | — |
Race Target
Goal Time
3:35 - 3:40
Goal Pace
8:15 - 8:25/mi
First Half Target
1:49 - 1:50
Previous PR
4:00:00 (LA 2024)
Final 10 Days — Race Prep
Apr 23–29 · Maintenance
- Zero alcohol starting now
- Sleep 8+ hrs nightly (biggest lever)
- 90–100 oz water + 1 LMNT daily
- Normal diet, protein-forward
- No new foods or restaurants
- Deep tissue massage: Sat Apr 25 or Sun Apr 26
Apr 30 – May 2 · Carb Load + Taper
- Carb load starts May 1 (not earlier)
- Target 8–10g carbs/kg bodyweight on May 1 + 2
- Cut fiber May 1 — no salads, brown rice, beans, raw veg
- Eat: white rice, white bread, pasta, bananas, pretzels, potatoes, honey
- 100–120 oz water + 2 LMNT/day (AM + afternoon)
- Light massage OK Apr 28–30. Nothing aggressive May 1–2.
May 2 · Day Before (Critical)
- Breakfast: normal (toast + PB + banana + coffee)
- Lunch = biggest meal: pasta + grilled chicken + white rice
- Dinner EARLY 5–6 PM, moderate: pasta + marinara + white bread. Don't stuff yourself.
- Snack carbs all day: pretzels, rice cakes, bananas, gummy bears
- 120+ oz water + 3 LMNT (AM, midday, evening) — sodium drives glycogen storage
- NO: alcohol, spicy, dairy-heavy, new foods
- Lay out gear. In bed early.
May 3 · Race Morning
Wake 3–3.5 hrs before gun time
Breakfast (~600–800 cal, 120g+ carbs)
- 3–4 slices white toast
- Peanut butter + jelly on each
- 1 banana + drizzle of honey
- Coffee + water
- 16–20 oz water + 1 LMNT — stop all fluids 45 min before gun
- 1 Maurten Gel 100 @ 15 min before start
- Trust the plan. First half 1:49–1:50.
IV Therapy
Skip it. Research is thin for healthy athletes. Daily LMNT over 10 days beats any single IV. If you insist — hydration only, May 1 (not race-eve). Skip vitamin cocktails.
Test Before Race Day
- Eat race-morning breakfast before Saturday shakeout
- Take 1 black Maurten @ mile 2 of Saturday shakeout
- Test 1 black Maurten at race pace on next quality run
- Test caffeinated gel separately (not same day as black)
Training Paces
Easy
9:15 - 9:45/mi
Long Run
9:15 - 9:45/mi
Marathon Goal
8:15 - 8:25/mi
Tempo
8:00 - 8:15/mi
Interval
7:25 - 7:40/mi
This Week Race Week
Mon
Easy shakeout
3.29mi
Tue
Rest
Wed
Strides only
2.92mi
Thu
Rest
Fri
Rest
Sat
Rest
Sun
OC MARATHON
26.2mi
Race Day Fuel Plan
Maurten Gel 100 — 6 total
Mile 5Regular
Mile 9Regular
Mile 13Regular
Mile 17Caf 100
Mile 21Caf 100
Mile 24Caf 100
3 regular + 3 caffeinated. One every ~30-40 min. Sip LMNT water throughout.
Strength Protocol
Goblet Squats3x10 (24kg KB + 20lb vest)
Lunges3x10/leg (20lb vest)
SL Romanian DL3x10/leg (15 lb DB)
Calf Raises3x10 (stair)
SL Glute Bridge3x12/leg (BW)
Push-ups3x25 (board + 20lb vest)
Ab Roller3x10
Tue/Thu — 20-25 min. Stop all lifting by Apr 22.
Supplement Stack
Morning w/ Breakfast
Thorne Multi Elite AM
Zahler D3 & K2
Nordic Naturals Omega-3
Lion's Mane
30-60 Min Before Training
Thorne Collagen Fit + vitamin Csmall OJ works
Beet rootlong run / race day only
Evening w/ Dinner
Thorne Multi Elite PM
Before Bed
Magnesium Glycinate
Whey protein shaketraining days
Daily Macros
Calories
2,700 - 3,000
Protein
168 - 175g
Carbs
310 - 380g
Fat
55 - 75g
Run+Strength days: push carbs to upper range (extra rice/tortillas at lunch)
Daily Meal Plan
Breakfast 8-9 AM
4 eggs + 2 scoops ON Whey + 12 oz milk + 2 cups frozen fruit + 1 slice raisin bread
72g P · 96g C · 23g F
Lunch 12-1 PM
6 oz chicken + 1.5 oz shredded cheese quesadilla + fruit
55g P · 60g C · 18g F
Post-Workout Shake ~5 PM
1 scoop ON Whey + 8 oz milk + 2 cups frozen fruit
27g P · 42g C · 1g F
Dinner 7-8 PM
Turkey sandwich (2 bread, 5 oz turkey, 1 slice American) + chips or fruit
50g P · 80g C · 15g F
Fast Food Options
Chipotle (best) · In-N-Out 3x3 Protein Style · Chick-fil-A grilled + nuggets · Subway 12" turkey/chicken
Pre-Run Warm-Up
Leg Swings (F/B)10/leg
Leg Swings (Lateral)10/leg
Walking Knee Hugs10/leg
Walking Quad Pull10/leg
A-Skips20 yds
High Knees20 yds
~5 min before every run. No static stretching pre-run.
Grocery List
Organic Valley Whole Milk 64 ozx2
Large Eggs2 doz
Rotisserie Chicken2 (every 2-3 days)
Deli Turkey (sliced)2 lbs
White American Cheese (sliced)¼ lb
Shredded Monterey Jack 8 oz1 bag
365 Frozen Strawberries & Bananas 32 oz2 bags
365 Frozen Berry Blend 32 oz1 bag
Apples or Oranges6-7
Sun-Maid Raisin Bread1 loaf
Guerrero Flour Tortillas 10-ct2 packs
365 Organic Artisan Sourdough 24 oz1 loaf
Chips1 bag
Race Day Fueling
Mi 6Gel #1
Mi 8SaltStick cap
Mi 10Gel #2
Mi 14Gel #3
Mi 16SaltStick cap
Mi 18Gel #4 (CAFFEINE)
Mi 22Gel #5 (optional)
Race Day Splits
Miles 1-58:25 - 8:30
Miles 6-138:20 - 8:25
Miles 14-188:18 - 8:22
Miles 19-228:15 - 8:20
Miles 23-26.28:10 - 8:20
Half split
1:49 - 1:50