How They Train #2: Matthew McInnes 2007 Houston Marathon

This is the second edition of ‘How They Train’ in which athletes and/or coaches will post an interesting block of training, provide some context and relevant detail, and avail themselves for an interactive Q & A in the Community Forum. This offers a great opportunity to learn the ‘how’ and ‘why’ of different training. Over time, we plan to host a variety of How They Train segments with friends and colleagues. McInnes will return for a future How They Train to share a block from his peak racing season.

Training block Intro

Going into Houston, I had a 218 pb and was aiming for a 214 or 15 there. I had just finished residency and was doing my radiology fellowship at u of t. At the time, I had a 1 year old. Most basic mileage was to and from work in toronto ~6 or 7 miles each way.  My coaches at the time were Hugh Cameron and Ross Ristuccia, and I was running for BCMP (Brooks Canada Marathon Project).  Workouts would vary between intervals with u of t group, and the Brooks guys (at that time really only Andrew Smith).  Long runs were up in the Holland Marsh every other week and solo or with Danny Kassap.
 
Other pbs 64 half, 2930 10k, 1417 5k, 823 3k, 357 1500.

I had not run a marathon since 2005 fall (won Niagara in 221 on absolutely hideous weather day when Deere and I were.going for 217 for Commomwealth).  Did not happen because of nasty rain and headwind on p2p course.  As stated, focus in 2006 was track, culminating in 5000pb in August.

As an aside I was in the shape of my life that April.  I had a plane ticket and entry to stanford but had to bail because of nasty ilness that knocked me out for a month.  Did some crazy workouts like 10x1k with 90s rest in sub 250 solo... I swear I was ready for sub 29.  One regret I have is never running a 10000m in peak form!

Time Period 12 weeks prior to taper week (taper week was ~100k with 1 light workout of ~15 minutes of threshold pace work) so is not included.

  • *12 week average volume 176km.
  • *Weekly Long Run Average: 36.4km (range 30-42.4km, average pace 3:35-3:40/lm).  Most long runs were ‘steady’ aimed at ~30s per km slower than ‘goal’ marathon pace.  Every few weeks there would be an ‘execution’ of at or faster than race pace at the end for 2 (rarely 3) km.
  • *Usually 1, and rarely 2 ‘workouts’ per week on top of the long run, other runs typically at 6-7min/ mile pace running by ‘feel’
  • *Workouts are a combination of ‘threshold or T’ (about ½ marathon race pace) and ‘quality or Q’ (1500-10km pace).  I didn’t record workout details beyond volume and pace but they would generally be from 1-3km with ½ or less rest for threshold, and 400-1km with equal rest for quality.
  • *Workouts all done on road, often with hills, no snow until mid Jan that year.
  • *Races all ‘trained through’, both were very low key half marathons that I won easily
  • *I was coming off a spring/ summer of track racing (no marathon in 2006 because of residency exams etc.) so was building back up to marathon training volume.
  • *5000m pr set summer of 2006 @ Nationals in August (14:17).  Had planned on taking a stab at my 10,000pb in Stanford in the spring but got a terrible flu leading into it and had to scratch.  PB was 29:30 at the time; based on my workouts I was in shape to threaten 29 (coulda shoulda woulda!)

The end result at Houston: 7th in 2:17:39, a tough solo, positive split!

Week

Km

Long run (avg pace)

Workout 1

Workout 2/ Notes

Oct 16

167

35km (3:37), 6:05 last 2km

8km T 3:09, 1.2km Q 2:50

None

Oct 23

162

35km (~3:40)

10km T, 3.11

7km T 3.11, 1k Q 2.47

Oct 30

165

35km (3.39), 6.11 last 2km

15km tempo run @3.20

None

Nov 6

174

36km (~3.40)

5k T 3.03, 1kQ 2.49

Race 21.1k, 1.07.44 (1st)

Nov 13

180

35km (~3.40)

10k T 3.09

None

Nov 20

180

42.2km (3.39)

10k T 3.09

4k T 3.09, 4k Q 2.52

Nov 27

180

35km (~3.40)

8k T 3.09, 2k Q 3.00

None

Dec 4

180

35km (~3.40)

8k T 3.05, 2.4k Q 2.54

Race 21.1k, 1.08.54 (1st)

Dec 11

184

42.2km (3.36) last 2k 6.03

7k T 3.05

None

Dec 18

180

35km (~3.40)

7k T 3.09, 1.5k Q 2.44

15k tempo 3.09

Dec 25

180

35km (~3.40)

5k T 3.10, 3kQ 2.47

4k T 3.10, 3.6k Q 2.47

Jan 1

175

31km (~3.40)

10k T 3.10

None

Other Content

Interview #14 - Dylan Wykes

Athlete Interview homepage Dylan Wykes interview by Steve Weiler, Saturday, May 23rd, 2020…

Read more
May 25th, 2020

Interview #13 - Malindi Elmore

Athlete Interview homepage Malindi Elmore interview by Steve Weiler, Wednesday, May 20th, 202…

Read more
May 21st, 2020

Interview #12 - Colin Fewer

Athlete Interview homepage Colin Fewer interview by Steve Weiler, Saturday, May 16th, 2020…

Read more
May 17th, 2020

Interview #11 - Cleo Boyd

Athlete Interview homepage Cleo Boyd interview by Steve Weiler, Tuesday, May 12th, 2020 Ph…

Read more
May 13th, 2020

We will get through this together!

This is an open letter from coaches Leslie Sexton, Steve Boyd, and Steve Weiler to the athletes, fam…

Read more
May 11th, 2020

Interview #10 - Stuart McGregor

Athlete Interview homepage Stuart McGregor interview by Steve Weiler, Friday, May 8th, 2020…

Read more
May 9th, 2020

Interview #9 - Lyndsay Tessier

Athlete Interview homepage Lyndsay Tessier interview by Steve Weiler, Tuesday, May 5th, 2020…

Read more
May 6th, 2020

Interview #8 - Rob Denault

Athlete Interview homepage Rob Denault interview by Steve Weiler, Saturday, May 2nd, 2020…

Read more
May 2nd, 2020

Interview #7 - Audrey Giles

Athlete Interview homepage Audrey Giles interview by Steve Weiler, Tuesday, April 28th, 2020…

Read more
April 29th, 2020

Interview #6 - Matt Pardo

Athlete Interview homepage Matt Pardo interview by Steve Weiler, Friday, April 24th, 2020…

Read more
April 25th, 2020

Interview #5 - Miles Brackenbury

Athlete Interview homepage Miles Brackenbury interview by Steve Weiler, Sunday, April 19th, 2…

Read more
April 20th, 2020

Interview #4 - Victoria Coates

Athlete Interview homepage Victoria Coates interview by Steve Weiler, Thursday, April 16th, 2…

Read more
April 17th, 2020

Interview #3 - Matt McInnes

Athlete Interview homepage Matt McInnes interview by Steve Weiler, Sunday,  April…

Read more
April 13th, 2020

Interview #2 - Clara Langley

Athlete Interview homepage Clara Langley interview by Steve Weiler,  Wednesday, A…

Read more
April 9th, 2020

Interview #1 - Tim Hain

Athlete Interview homepage Tim Hain interview by Steve Weiler, Sunday April 5th, 2020 St…

Read more
April 8th, 2020

De Lange Finds His Redemption Narrative

Written by Matt Scace Heading into the final 50 metres of the OUA men’s 1500m Championships…

Read more
March 6th, 2020

Today in Canadian Distance Running - January 15, 1999: Jeff Schiebler sets men's Canadian half marathon record!

Today in Canadian Distance Running - January 15, 1999: Jeff Schiebler sets the men's Canadian ha…

Read more
January 15th, 2020

Running Through the Seasons -- Winter

Winter is here, and while hibernating like a bear for several months may seem enticing, doing so wou…

Read more
January 9th, 2020

Today in Canadian Distance Running - October 24, 2004: Emilie Mondor sets the Canadian 5k road record!

Today in Canadian Distance Running - October 24, 2004: Émilie Mondor sets the Canadian 5k roa…

Read more
October 24th, 2019

Today in Canadian Distance Running: Andy Boychuk 10th in Olympic Games Marathon

Today in Canadian Distance Running - October 20, 1968: Andy Boychuk 10th in Olympic Games Marathon i…

Read more
October 20th, 2019