Ran a 10k in June (10 Viewers)

[Darrinll40]

It's hard putting up these numbers after reading SteelCurtain's post.

Yesterday 2 miles total with two .25 mile repeats.

8:15 for the first

8:33 for the second.

20:02 for the total run.

As to SteelCurtain, I will leave advice to him to the real experts. But I really wish this part was my problem.

Some background on me....I'm thin but pretty lazy and have run races (max being an 8 mile race in about an 8:30/mile pace).

The second I get lazy I gain 10 pounds.

 

[pmbrown_22]

Steel - Welcome to the thread. I would maybe try and get more than one 20 miler in before the race if you have the time. It will just further give you confidence for the distance. Based on your times, I think you are probably right on for the 8min\mile for the first 20. After that, all bets are off. As mentioned here many times before, for your first one enjoy the ride. The last 6.2 miles could be a completely different race than the first 20. Get to that point and try to finish. Enjoy the fact that you are doing something that not many attempt and be happy with that for your first one. You may hate it after that. Then if you still like it then go for the speed next time you train.

As for your "speed work", I don't think those are completely bad, but I would maybe cut your recovery down to a half mile at max for those. You want to make yourself a little uncomfortable on those when you do them. It is not easy, but will make you a better runner.

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As for me, does anyone know where I left my motivation. I have seemed to left it someplace and can't find it anywhere.

Hopefully going out today if work does not get in the way.

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Bourbon Chase Update:

Sending out an APB for The_Man. Still have not received the check that was supposedly sent and no responses to facebook messages either. Where are you and are you in?

 

[IvanKaramazov]

Welcom, SteelCurtain. I agree with everything pmbrown posted. Ideally it would be nice to get another 20-miler in there, but I'm not sure if that fits in your training calendar or not. Regardless, your main goal for your first marathon should be to finish and not obsess over your time too much. Actually racing 26.2 on race day is a lot different from doing a 20 mile training run.

The speedwork you're doing isn't really that helpful for the marathon. Quarter-mile intervals are more like something you'd do to prepare for a 5K or 10K. You won't be sprinting or pushing your VO2 max at this distance. You'd probably be better off doing mile repeats or tempo runs. At this point though (five weeks? away from the race), this is all water under the bridge. I wouldn't worry about it right now. If/when you do a second marathon, you can incorporate something more structured into your training program.

Good luck, keep checking in, and keep us updated.

 

[BassNBrew]

Finally, I've read all kinds of things about interval training, and admittedly, I am probably doing it all wrong. I currently (and don't laugh) sprint a quarter mile (usually 5 min/mile pace) and then the other .75 miles do about a 9 min/mile to recover. And I do that for 3-4 miles. Is that bad? What's the risk? How would you recommend I improve?I appreciate the collective wisdom from those that have done the marathon.Also any hints about marathon prep from now until race day is appreciated. I know to hydrate especially in the 48 hours before the race.

First of all, welcome and congrats on the great results thus far.Regarding interval training, you really shouldn't be doing anything faster than your 5k pace. It's not going to provide you any benefit over 26.2 and besides the additional injury risk (even if it's small), you're forcing your body to recover from an unnecessary effort. You should be focusing on training your body to adapt to a slightly uncomfortable pace, not a balls out sprint effort. Maybe 3 miles at 5k race pace in the middle of a medium length run would yield better training results. Looking at your paces, if you feel good after your 20 mile run(s), I would think a 7:55 target pace would be achieveable. Don't do too many long runs in the in the 7:30-8:00 minute pace range. Long runs should typically much slower than race pace. If these runs are comfortable on tired legs, then you really need to look at a significantly faster race pace goal.

 

[BassNBrew]

OK, I lied...

60 runs in 61 days, 107.75 miles for November

60 61 runs in 61 days, 107.75 110 miles for November

Decide to do one more run late last night to get back on par and get to 110 miles for the month.

 

[tri-man 47]

Eventually decided to knock off a marathon off my bucket list and signed up for the Disney one in Orlando on 1/9/11.

My longest run was on T-giving (16 hilly miles -- did it in a 7:49/pace.)

In any event -- a few questions.

Since I'm not slow (but certainly not fast either), I'm wondering what is a realistic pace for my marathon (I'm thinking doing 8 min/miles for the first 20 miles and decide from there) as well as how should this translate to my training pace.

For my long run, I'm thinking of doing about 20-21 miles on 12/18 (3 full weeks before the marathon) before tapering down. Sound right?

Finally, I've read all kinds of things about interval training, and admittedly, I am probably doing it all wrong. I currently (and don't laugh) sprint a quarter mile (usually 5 min/mile pace) and then the other .75 miles do about a 9 min/mile to recover. And I do that for 3-4 miles. Is that bad? What's the risk? How would you recommend I improve?

I appreciate the collective wisdom from those that have done the marathon.

Also any hints about marathon prep from now until race day is appreciated. I know to hydrate especially in the 48 hours before the race.

Welcome! (Am I remembering right that you're also a higher ed guy?)I plugged your half-marathon time into the McMillan calculator, and it projects about a 3:30 (8:00/mile) marathon. So your plan fits perfectly. Here's that link (it also gives recommended training times for other distances and for tempo runs):

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

A key to your training, in my mind, is the hills. Hill training becomes the extra edge you need since that will help to develop your leg strength and leg lift. Use those to your benefit!

I checked the Hal Higdon marathon training program, and the last of three recommended 20 milers is exactly three weeks before the race, so you're on track with that plan as well. A couple more long runs might be good. But again, you'll get extra benefit from hill training.

 

[pigskinliquors]

Nigel: Get your butt to a Dr. I'd have them schedule a stress test (unfortunately with your calf, you won't be able to do one in a while), and also have them look at your calf. I'd guess it's your gastroc, but it would be beneficial to know. Depending on it's severity, 3-5 weeks off is unfortunately likely needed.

BnB: GREAT month of work 110 miles running is awesome for you.

PmB: If you find your motivation, see if you can find mine. With my injuries I'm getting more than just a little depressed

Steel: As stated above, your current interval training isn't likely helping you much, if any. Since this is your first, concentrate on getting one long run, and one pace run (miles at or just below marathon pace) in per week. For marathons I prefer to use 1 mile intervals with .5 mile recoveries, trying to build until I can do 5 prior to the marathon. I looked at the Disney marathon site, but couldn't find an elevation map. I'd try to find it if I were you, and to try to replicate the hills/elevation on your long runs whenever possible. Best of luck with your training!

_________________________________

My update:

Monday I got in a short swim workout (100, 500, 1000, 500, 100) with every 50 being faster than a minute. My first 500 was in 9:05, the second in 9:14 = pretty fast for me.

Yesterday I FINALLY got on the bike!!!! We had a north wind with gusts in the 30's, so it was brutal and cold. I only did 9.4 miles, as I just wanted to test my knee and calf. I could feel both during the ride but had zero residual pain. As soon as I got back in I did an arms workout.

Today I did a fairly hard chest and back workout and will do a 2 mile walk (with my dog!), this afternoon, hoping to be able to start running again next week. :fingerscrossed:

 

[IvanKaramazov]

For marathons I prefer to use 1 mile intervals with .5 mile recoveries, trying to build until I can do 5 prior to the marathon.

What do you do your intervals at? I'm thinking of adding something like this into my next training cycle and I was assuming I would run these at something like 10K pace or MP -45 seconds or something like that.

 

[2Young2BBald]

Steel, while I can't speak for the Disney full, I did do the 1/2 and have some info that may help. Expect a slow start. They'll start you on 4 lanes on the backside of Epcot that quickly narrows to 2. I submitted a time that put me near the front in corral B, but still ended up almost walking until I made it out on to World Center Drive. The water stops are not consistent as it appeared they did not want them inside any of the parks. While it wasn't a huge deal, it took a little planning compared to most big races. The only "hills" are the over passes as you come off the major roads. While they were short, they are steep and each had an angle to the pavement. If the full ends like the 1/2, there is a cruel double over pass right before you enter the Epcot parking lot. As I recall, I could submit a 1/2 marathon or 10K time to get my corral assignment. I'd see if your 1/2 time can get you near the front of the marathon start. They were very stringent on only letting runners in their assigned corrals, with security manning the entires versus just volunteers. The 1/2 went off in 2 large waves, one at 5:45 AM and another, I think at like 6:15. You have to get in the Epcot lot around 4:30 AM and it was nice to go off in the early wave versus having to wait around (oh, and there are tons on porta johns over by the start if you want to avoid the HUGE lines in the parking lot). One thing I wish I had done for the 1/2 was taken my time a bit to take it all in. They have it set up for a fun run where you can take pictures with characters and I think they even let folks ride rides.

PSL & PMB, quit beating yourselves up over the lack of motivation. I found validation for me being a tub of goo lately in Triathlete Magazine. One of the tri coaches was quoted with something to the effect that he doesn't mind if his athletes gain 5 to 10 pounds over the holiday season (I am excelling at this training plan). It also encouraged doing alternative and fun light training. One of the things they recommended was trail hiking. If the weather is okay, I am going to try this, this weekend. The also hit things like skiing.

I am battling a cold and am a bit miserable. I swam 2250 Monday and am going to try and swim tonight. If I can get a good swim in tonight, I should exceed last years total swim distance (of just under 87 miles swam).

 

[pigskinliquors]

For marathons I prefer to use 1 mile intervals with .5 mile recoveries, trying to build until I can do 5 prior to the marathon.

What do you do your intervals at? I'm thinking of adding something like this into my next training cycle and I was assuming I would run these at something like 10K pace or MP -45 seconds or something like that.

I TRY to do them at double my desired marathon pace (i.e., if I'm trying to run a 3:30 marathon, I try to do each in 7:00). I usually start with two after my long runs hit 10+ miles (13 weeks from marathon). I only run three days a week so my weekly training once I hit 10+ miles looks something like this (long run on Sunday, pace on Tuesday, speed/intervals on Thursday: 10 mile long run, 7 miles with 5 miles at pace run, 2 mile intervals (5 miles total ran)12, 6 with 4@ pace, 2x for 5 miles8, 7 with 5 @ pace, 5 miles w/ no intervals14, 8 with 4@ pace, 3x for 6.5 miles16, 8 with 5@ pace, 3x for 6.6 miles8, 8 with 6@ pace, 5 miles w/ no intervals18, 10w/ 6 @ pace, 4x for 8 miles 20, 10w/ 7 @ pace, 4x for 8 miles8, 8 with 6@ pace, 6 miles w/ no intervals22, 8 with 6@ pace, 5x for 9.5 miles14, 8 w/ 6 @ pace, 4x for 8 miles10, 6 w/ 4 @ pace, 4 miles w/ no intervals26.2 miles!!

 

[gruecd]

For marathons I prefer to use 1 mile intervals with .5 mile recoveries, trying to build until I can do 5 prior to the marathon.

What do you do your intervals at? I'm thinking of adding something like this into my next training cycle and I was assuming I would run these at something like 10K pace or MP -45 seconds or something like that.

When doing mile repeats for marathon training, I do mine (per Pfitz's recommendation) at 5K pace and then jog in-between for 50-90% of the amount of time it look me to do the interval. I typically shoot to do the intervals at 6:00 pace, so I jog for 3-5 minutes in between reps. Does that make sense?

 

[Dexter]

Whelp I pretty much punted November.

 

[Sand]

Yesterday I FINALLY got on the bike!!!! We had a north wind with gusts in the 30's, so it was brutal and cold. I only did 9.4 miles, as I just wanted to test my knee and calf. I could feel both during the ride but had zero residual pain. As soon as I got back in I did an arms workout.

 

[pmbrown_22]

2Young - Fortunately for me, I have not doubled up on my slacking by eating a ton and not running, but maybe I am missing out on something there. Maybe I need to start giving it 110% on that front as well.

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Got out and did 8 last night. Was not as bad as I thought it was going to be. Did 8:06 for all 8 miles so I will call that a win. As I posted on Facebook last night, it was my first ever run in tights and I loved it. I ended up getting the Adidas Brushed Tight and they felt great. Very comfortable and warm at the same time. I could not really feel them against my skin which has always been my biggest worry with tights. Oh and I kept to my word about wearing them and I put on shorts over top of them. No need to let the public know everything about me.

 

[BassNBrew]

2Young - Fortunately for me, I have not doubled up on my slacking by eating a ton and not running, but maybe I am missing out on something there. Maybe I need to start giving it 110% on that front as well.-------------------Got out and did 8 last night. Was not as bad as I thought it was going to be. Did 8:06 for all 8 miles so I will call that a win. As I posted on Facebook last night, it was my first ever run in tights and I loved it. I ended up getting the Adidas Brushed Tight and they felt great. Very comfortable and warm at the same time. I could not really feel them against my skin which has always been my biggest worry with tights. Oh and I kept to my word about wearing them and I put on shorts over top of them. No need to let the public know everything about me.

I'm sorry, but nothing says dork like shorts over tights. Go with the long semi-tight jogging pants over them if necessary.

 

[gruecd]

I'm sorry, but nothing says dork like shorts over tights. Go with the long semi-tight jogging pants over them if necessary.

Wholeheartedly disagree. I do that all the time.

 

[gruecd]

Hey, everybody. Sorry for the drive-by. Trying to get a couple things done at the office before catching my flight to Memphis this afternoon.

Did 5 miles on Monday, 8 with strides on Tuesday, and another 5 yesterday. Off today, and I'll do 2-3 shakeout miles tomorrow before the race on Saturday. Just a couple of days ago, forecast was calling for perfect (i.e., cold) weather with temps in the low 40s, and now they're saying 54 at the gun. Figures.

I'm probably going to be MIA until next Monday, so have a good weekend, everybody!!

 

[2Young2BBald]

I'm sorry, but nothing says dork like shorts over tights. Go with the long semi-tight jogging pants over them if necessary.

Wholeheartedly disagree. I do that all the time.

The combo even pairs well with a Santa Suit..... Not so sure what is going on with the woman next to me. Possibly fodder for caption this photo?

 

[pmbrown_22]

I'm sorry, but nothing says dork like shorts over tights. Go with the long semi-tight jogging pants over them if necessary.

Wholeheartedly disagree. I do that all the time.

The combo even pairs well with a Santa Suit..... Not so sure what is going on with the woman next to me. Possibly fodder for caption this photo?

To each their own I guess, but I just don't like the visual. I get enough crazy looks from people because I am running in the cold as it is no need to also say, "While your looking at me, here is my junk too." Not that I have that much to show off, I would rather just keep that disappointment for me and my wife.

 

[pigskinliquors]

I've worn tights alone and with shorts over the top = to each their own. I got another bike ride in this morning. Just 13 miles, but it's great to start getting back at it. My calf and knee both felt a little sore again during and right after, but zero pain after they warmed up (it was 35 degrees during the ride = frigid down here!).

 

[BassNBrew]

I'm sorry, but nothing says dork like shorts over tights. Go with the long semi-tight jogging pants over them if necessary.

Wholeheartedly disagree. I do that all the time.

Are you proving my point???

 

[BassNBrew]

I'm sorry, but nothing says dork like shorts over tights. Go with the long semi-tight jogging pants over them if necessary.

Wholeheartedly disagree. I do that all the time.

The combo even pairs well with a Santa Suit..... Not so sure what is going on with the woman next to me. Possibly fodder for caption this photo?

To each their own I guess, but I just don't like the visual. I get enough crazy looks from people because I am running in the cold as it is no need to also say, "While your looking at me, here is my junk too." Not that I have that much to show off, I would rather just keep that disappointment for me and my wife.

If someone really cares, have at it. If it's cold enough to wear tights, the boys will be seeking heat anyway. I guess after wearing biking and tri shorts, I really don't see a difference. I can't say that I've seen anyone wearing shorts over their cycling shorts, but maybe some of you can start a trend.

 

[Darrinll40]

It is a very cold 61 degrees today. That's the temp I ran in anyway.

Planned a two mile run with a mile tempo in the middle, and just about talked myself out of it cause of the really cold temps.

I decided to run but not do the tempo run.

I got out and when I hit a half mile I decided to do the tempo mile.

I managed it in 8:47, so I am very happy with myself. It was my fastest mile in almost two years.

57 days until the 5K.

 

[Ned]

Are you guys really running in full length tights? I couldn't ever pull something like that off. I'm a sweats type of pants sorta guy. And for the record, I agree with BNB.

37 and breezy today = brrrrrrrrr! I really need to find a good set of wind resistant gloves and shoes that will keep my toes a bit warmer.

I did 3 today with the first 2 being rather easy and then pushing the envelope at the end to get some speed work in. Clocked the last mile in 7:13. Fastest mile I've ran since getting into all this.

I still have no plan and just flying by the seat of my pants - this ends tonight! I feel like a total slacker with only getting 3 runs in since Sunday. I found a local 10miler on 1/16/11 that I want to run. So I'm going to work backwards from that date and put a plan together and go from there. It's supposedly pretty hilly, so I'm going to mix in some hill workouts in to my plan.

 

[tri-man 47]

I always wear tights when the weather gets down near freezing or below. And yeah, I'll sometimes pull shorts over the tights when the temp's down in the low-teens or below. If you're out running in that kind of cold, people either consider you a fool anyway or they're super-impressed that you've got the (shriveled) stones to be out there.

Something new for me in today's 20'ish degree cold - I doubled up the socks. I wore very thin socks as a base, and pulled some new fleece socks over them. Very comfortable for an easy 6 mile run.

 

[Sand]

Are you guys really running in full length tights? I couldn't ever pull something like that off. I'm a sweats type of pants sorta guy. And for the record, I agree with BNB.

Ahem.Proof positive that it can look cool. And, yes, I dusted the running pants guy.

BTW, it was freaking cold for that race - 8 degrees at race start. I have worn those tights in below freezing weather running and biking when it is under 50 or so. One of the best $5 bills I ever threw Walmart's way.

 

[prosopis]

Hey guys,

I've heard alot about this thread and finally ventured in. Gotta admit the size of the thread was a bit scary.

Some background on me....I'm thin but pretty lazy and have run races (max being an 8 mile race in about an 8:30/mile pace).

Finally decided to go sign up for a half marathon. Signed up for Boston in October 2010. Decided to do a local half marathon 3 weeks before. Finished the local in 1:49.

Did Boston in October and weather was perfect and i felt great. Ran it in 1:39 (7:35/mile pace.)

Eventually decided to knock off a marathon off my bucket list and signed up for the Disney one in Orlando on 1/9/11.

My longest run was on T-giving (16 hilly miles -- did it in a 7:49/pace.)

I'm happy because I just ran 8 miles in the dark (left my house at 9 p.m.) in the rain and did a bunch of neighborhoods (with my reflector vest). I very easily could have bailed on this run.

In any event -- a few questions.

Since I'm not slow (but certainly not fast either), I'm wondering what is a realistic pace for my marathon (I'm thinking doing 8 min/miles for the first 20 miles and decide from there) as well as how should this translate to my training pace.

For my long run, I'm thinking of doing about 20-21 miles on 12/18 (3 full weeks before the marathon) before tapering down. Sound right?

Finally, I've read all kinds of things about interval training, and admittedly, I am probably doing it all wrong. I currently (and don't laugh) sprint a quarter mile (usually 5 min/mile pace) and then the other .75 miles do about a 9 min/mile to recover. And I do that for 3-4 miles. Is that bad? What's the risk? How would you recommend I improve?

I appreciate the collective wisdom from those that have done the marathon.

Also any hints about marathon prep from now until race day is appreciated. I know to hydrate especially in the 48 hours before the race.

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

 

[prosopis]

I caught some kind of plague from the kids. I am gonna take a few days off. I hate being sick :(

 

[Ned]

Are you guys really running in full length tights? I couldn't ever pull something like that off. I'm a sweats type of pants sorta guy. And for the record, I agree with BNB.

Ahem.Proof positive that it can look cool. And, yes, I dusted the running pants guy.

BTW, it was freaking cold for that race - 8 degrees at race start. I have worn those tights in below freezing weather running and biking when it is under 50 or so. One of the best $5 bills I ever threw Walmart's way.

Did you pirouette at the finish?

 

[2Young2BBald]

I caught some kind of plague from the kids. I am gonna take a few days off. I hate being sick

You may want to Google up running (exercising) with a cold. I've been sick since last Saturday, but still got 2 swims and an hour ride in since. The only time I've felt even close to OK was while I was working out. Still go with the "above the neck, what the heck. Neck below, take it slow" theory. I went full force on Monday when the cold was still only in my head, but backed it down to 70% last night as it cold migrated in to my chest.

 

[Sand]

Are you guys really running in full length tights? I couldn't ever pull something like that off. I'm a sweats type of pants sorta guy. And for the record, I agree with BNB.

Ahem.Proof positive that it can look cool. And, yes, I dusted the running pants guy.

BTW, it was freaking cold for that race - 8 degrees at race start. I have worn those tights in below freezing weather running and biking when it is under 50 or so. One of the best $5 bills I ever threw Walmart's way.

Did you pirouette at the finish?

Well I certainly had the time after burying all those running pants wearing slow asses. Tights = fast.Oh, and :finger:.

 

[Ned]

Are you guys really running in full length tights? I couldn't ever pull something like that off. I'm a sweats type of pants sorta guy. And for the record, I agree with BNB.

Ahem.Proof positive that it can look cool. And, yes, I dusted the running pants guy.

BTW, it was freaking cold for that race - 8 degrees at race start. I have worn those tights in below freezing weather running and biking when it is under 50 or so. One of the best $5 bills I ever threw Walmart's way.

Did you pirouette at the finish?

Well I certainly had the time after burying all those running pants wearing slow asses. Tights = fast.Oh, and :finger:.

 

[Sand]

Bottom of page 3? Ridiculous.

Anyway, managed to get home and get 6+ miles in - 7:45 pace. Best mile 7:13 (somewhat downhill). Last mile (fairly flat) 7:23.

Plan is for 10 tomorrow, 5 Sunday and then off to Disneyworld area for a conference. Turns out I'll be going to a conference at the only area that is halfway decent for running (Buena Vista Palace). I thought Disney would be good for runners, but turns out it is pretty awful, in general.

Have a good weekend all!

 

[prosopis]

I caught some kind of plague from the kids. I am gonna take a few days off. I hate being sick

You may want to Google up running (exercising) with a cold. I've been sick since last Saturday, but still got 2 swims and an hour ride in since. The only time I've felt even close to OK was while I was working out. Still go with the "above the neck, what the heck. Neck below, take it slow" theory. I went full force on Monday when the cold was still only in my head, but backed it down to 70% last night as it cold migrated in to my chest.

I was feeling pretty bad. I ended up with diarrhea and really bad headaches. I feel like I am getting better and I plan on picking up my training where I left off on Monday.

 

[tri-man 47]

8 miles yesterday; woke up today to a couple inches of snow and more coming down. So I did a 10 miler. It was a bit wet, but I love being outdoors as the snow is drifting down. The base of snow forces a good leg lift and gives some nice cushioning for the foot strike. The miles are feeling really comfortable right now.

 

[BassNBrew]

8 miles yesterday; woke up today to a couple inches of snow and more coming down. So I did a 10 miler. It was a bit wet, but I love being outdoors as the snow is drifting down. The base of snow forces a good leg lift and gives some nice cushioning for the foot strike. The miles are feeling really comfortable right now.

Good job man.42.6 miles on the computrainer this morning and 3.1 miles in the cold afterwards. Started snowing here in Charlotte early this afternoon.

 

[prosopis]

8 miles yesterday; woke up today to a couple inches of snow and more coming down. So I did a 10 miler. It was a bit wet, but I love being outdoors as the snow is drifting down. The base of snow forces a good leg lift and gives some nice cushioning for the foot strike. The miles are feeling really comfortable right now.

As much as I hate snow I would not mind doing this. I remember how peaceful it was to hike when snowing.

 

[Ned]

Bottom of page 3? Ridiculous.Anyway, managed to get home and get 6+ miles in - 7:45 pace. Best mile 7:13 (somewhat downhill). Last mile (fairly flat) 7:23. Plan is for 10 tomorrow, 5 Sunday and then off to Disneyworld area for a conference. Turns out I'll be going to a conference at the only area that is halfway decent for running (Buena Vista Palace). I thought Disney would be good for runners, but turns out it is pretty awful, in general.Have a good weekend all!

You're kickin' some ### with mileage lately. Nothing exciting for me. Just logging the miles.... Did 5 this afternoon and will do 8 tomorrow morning.

 

[Sand]

Bottom of page 3? Ridiculous.Anyway, managed to get home and get 6+ miles in - 7:45 pace. Best mile 7:13 (somewhat downhill). Last mile (fairly flat) 7:23. Plan is for 10 tomorrow, 5 Sunday and then off to Disneyworld area for a conference. Turns out I'll be going to a conference at the only area that is halfway decent for running (Buena Vista Palace). I thought Disney would be good for runners, but turns out it is pretty awful, in general.Have a good weekend all!

You're kickin' some ### with mileage lately. Nothing exciting for me. Just logging the miles.... Did 5 this afternoon and will do 8 tomorrow morning.

I bagged the 10 today and only did 7. My 6 yesterday along with a late night 45 minute trainer session (high intensity intervals) really tired my legs out. Tried a new route that happened to have a big ### hill - turns out it was only 150 ft. up but it felt about 3x that. Whoops. That hurt. Managed a slow, meandering 8:25/mile. Tomorrow a 20 mile ride and hopefully a 4-5 mile run to cap off the weekend.So, pretty much like you just logging the miles.

 

[Ned]

Went back to my favorite trails today and fought the 20mph winds @ 36 degrees. So cold! The top of my right hand/wrist was going numb it was so cold (side I wear the Garmin on). Running gloves did no good. Ended up averaging 9:15 over 8.2 miles with a few stops for fueling, traffic, and watching a big buck hanging out with a doe about 20yds from the trail. It just so happened to be a few hundred from where I shot the big boy a few weeks ago. Good times...

I'm still amazed at my HM experience. That 8.2 was tough today. I don't see how I had anywhere near another 5mi in me, although my splits were rather even throughout the entire run.

 

[tri-man 47]

Went back to my favorite trails today and fought the 20mph winds @ 36 degrees. So cold! The top of my right hand/wrist was going numb it was so cold (side I wear the Garmin on). Running gloves did no good.

I have a slightly heavier long-sleeved running shirt with a higher neck and long sleeves that cover most of the hand (they have thumb-holes so I can keep the sleeve down over the back of the hand). If it's bad out, I can tuck my fingers under the edge of the sleeve. If it's really bad, I'll either grab some garden gloves from the garage and double up over my running gloves or just wear some regular insulated gloves or mittens (though that's usually too warm). If I'm 'on the clock,' I'll wear my watch over the sleeve. I hate frozen wrists!Memphis results up already:

Gruecd - 1:32:58 (7:06/mi pace)

10K time of 42:00 (6:47/mi pace)

10th in his age group; 69th overall. Pretty darn fast!

 

[Workhorse]

Ran my first post-NYC 10 miler - Tough, hilly route and averaged 7:58 and probably pushed it a little too hard. My right hammy is pretty tight and sore right now. I'll have to really take it easy over the next week or so to keep it from getting worse.

 

[SteelCurtain]

Hey guys,

I've heard alot about this thread and finally ventured in. Gotta admit the size of the thread was a bit scary.

Some background on me....I'm thin but pretty lazy and have run races (max being an 8 mile race in about an 8:30/mile pace).

Finally decided to go sign up for a half marathon. Signed up for Boston in October 2010. Decided to do a local half marathon 3 weeks before. Finished the local in 1:49.

Did Boston in October and weather was perfect and i felt great. Ran it in 1:39 (7:35/mile pace.)

Eventually decided to knock off a marathon off my bucket list and signed up for the Disney one in Orlando on 1/9/11.

My longest run was on T-giving (16 hilly miles -- did it in a 7:49/pace.)

I'm happy because I just ran 8 miles in the dark (left my house at 9 p.m.) in the rain and did a bunch of neighborhoods (with my reflector vest). I very easily could have bailed on this run.

In any event -- a few questions.

Since I'm not slow (but certainly not fast either), I'm wondering what is a realistic pace for my marathon (I'm thinking doing 8 min/miles for the first 20 miles and decide from there) as well as how should this translate to my training pace.

For my long run, I'm thinking of doing about 20-21 miles on 12/18 (3 full weeks before the marathon) before tapering down. Sound right?

Finally, I've read all kinds of things about interval training, and admittedly, I am probably doing it all wrong. I currently (and don't laugh) sprint a quarter mile (usually 5 min/mile pace) and then the other .75 miles do about a 9 min/mile to recover. And I do that for 3-4 miles. Is that bad? What's the risk? How would you recommend I improve?

I appreciate the collective wisdom from those that have done the marathon.

Also any hints about marathon prep from now until race day is appreciated. I know to hydrate especially in the 48 hours before the race.

Ran my longest run yesterday....18 miles at a 8:51/mile pace. I did not feel good at all....ran late afternoon (usually like to run in the AM), was tired....it was cold and windy. Yuck. I grinded it out. I ate my first energy "goo" at about mile 13. I'm trying to get used to those. It wasn't bad and I felt a jump in my step after that. I'm pleased though because my last 4 miles were my quickest.I feel my body starting to feel pressed though. Knees hurt more (iced them last night and this AM). While running, my calves are getting tighter -- this may be a function of running in the cold weather (was about 37 degrees and windy when I ran yesterday.) I assume this is normal since I've never run this far before?

I'm going to focus on improving my speed workout this week. For a marathon (and someone who is trying to run a 8 min/mile pace), how should my speed workout be structured? I'm thinking mile 1 (9 min/mile)....mile 2 (7 min/mile) then 1/2 mile recovery (8:15 min/mile)...then a mile at 7 min/mile....then recovery and one more mile and then recovery and cool down. Thoughts? One other thing -- you guys are all using lingo I'm not familiar with. Is a tempo workout the same as a speed workout or is it different? Finally, is it advantageous to work hills into this workout or save it more for the longer runs.

I really appreciate all the knowledge in here and I'll try to update more frequently. Only 35 days until the marathon.

Darrinll40 - Just remember -- thin doesn't mean fast or in shape! I've actually lost about 8 lbs (179 to 171) since I've been running seriously the last 4 months or so.

IvanKaramazov, pigskinliquors & BassNBrew - Thanks for the comments about my speed work. I kind of knew they probably weren't helping me all that much. I'm going to try to fix that this week. (I know you said it wouldn't help being 5 weeks before the race, but every little bit helps, right?) I need a little help though as you can see above.

tri-man 47 - Yep....that's me. Appreciate your thoughts. Clearly you are experience fitness guy, so I'm going to shoot to put me in position at the mile 20 mark to do a 3:30 marathon. If the last 10K causes me to miss it, so be it. Also, I may have to adjust due to weather if it will be hot on race day.

2Young2BBald - I really appreciate the feedback about the Disney race. I did submit my HM time so I'm hoping I'm with similar speeded runners in the beginning so there won't be too much stopping/starting/weaving. I'll be sure to print and keep your post and review the night before the race. Thanks again!

 

[Sand]

Went back to my favorite trails today and fought the 20mph winds @ 36 degrees. So cold!

Yep - 5 miles today. 39 degrees and 10-15 mph winds. Brrrr...It was supposed to be an easy shakeout run. When I got back it turns out I ran it in 7:59/mile. I guess the cold prodded me to get it done so I could get warm again.

 

[prosopis]

I am gonna get back on schedule tomorrow. I have to say I recovered really fast from this "cold" that felt like it could get a lot worse. I have to believe the fast recovery time is due to my running and eating better. I first started feeling bad last Wed. Thursday I really felt it and Friday it hammered me. I had sore throat,gi distress,congestion,headache.I took it easy Fri,Sat,and today. Took some otc meds and made a pot of pea soup. I feel fine now and I can't wait to hit the pavement tomorrow.

It was in the 70s here today.

 

[gruecd]

Hey, guys. Got back from Memphis around 6:00, came home, changed clothes, then back out the door for a basketball game. Only got 4-5 hours of sleep last night after a fun time on Beale Street with my friend and his wife, so I'm beat.

I'll write more tomorrow, but the half was disappointing. Ran 1:32:58, more than five minutes off my PR. I've got a lot of excuses (coming off an injury, hilly course, humidity, etc.), but I really just think my body needs a break after running 2-1/2 marathons in the past two months.

Sorry for posting without reading, but I'll try to catch up ASAP to see what I missed....unless somebody wants to give me the CliffsNotes version.

Hope you all had a great weekend!

 

[IvanKaramazov]

Hey, guys. Got back from Memphis around 6:00, came home, changed clothes, then back out the door for a basketball game. Only got 4-5 hours of sleep last night after a fun time on Beale Street with my friend and his wife, so I'm beat.

I'll write more tomorrow, but the half was disappointing. Ran 1:32:58, more than five minutes off my PR. I've got a lot of excuses (coming off an injury, hilly course, humidity, etc.), but I really just think my body needs a break after running 2-1/2 marathons in the past two months.

Sorry for posting without reading, but I'll try to catch up ASAP to see what I missed....unless somebody wants to give me the CliffsNotes version.

Hope you all had a great weekend!

My race was all the way back in early October, and it's only been in the past three weeks or so that I've felt "normal" on a consistent basis and have been able to string a series of good runs together. Hats off to the people who do half dozen or more marathons per year. I don't know how those guys do it.

 

[gruecd]

Hats off to the people who do half dozen or more marathons per year. I don't know how those guys do it.

Yeah, I did four (4) marathons in 2010, and I felt like I was constantly grinding. I don't know how they do it, either.

 

[pmbrown_22]

Hats off to the people who do half dozen or more marathons per year. I don't know how those guys do it.

Yeah, I did four (4) marathons in 2010, and I felt like I was constantly grinding. I don't know how they do it, either.

I could not imagine even attempting this. I think my legs would fall off at the knees. Grue, I think you are right about the break or at least a little less mileage for a bit. You have been doing a lot training this year.------------

I am kind of getting back into the swing of things. I totaled 40 miles last week and felt pretty good every day that I was out. I did 13 yesterday and I felt decent enough, but a little tired as I was basically on my feet all day on Saturday doing holiday things around the house. I keep thinking that eventually I will start to tire of all of this running, but I love the cold, snowy weather. Always makes me feel peaceful when I am out running in the quiet.

Have a great day all.

 

[Ned]

Hats off to the people who do half dozen or more marathons per year. I don't know how those guys do it.

Yeah, I did four (4) marathons in 2010, and I felt like I was constantly grinding. I don't know how they do it, either.

On the flip side, I don't know how YOU do it. Don't sell yourself short! It may have been an off race, but a 1:32 is still a fantastic run. I want to do just 1 marathon in my lifetime, and here you are doing 4 in a year.