OC Marathon Training May 3, 2026
Sub-3:40 upgrade — targeting 3:35-3:40 (8:15-8:25/mi)
0
days to race
188.1
Total Miles Planned
158.8
Miles Completed
39/41
Workouts Done
8
Current Week
0
This Week Miles
95%
Adherence
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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
No workouts scheduled this week.
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