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hard.....fn....core........ Kudos for going after this one, BnB.Higdon slipped in a pace run on me today (the quick plan says run, but his notes tell you to pace), which I was happy to do. 6 @ 9:00 on the nose. Felt good, but my right hip is sore now. It didn't bother me during the run. Who knows...
Did a leisurely 12 mile bike yesterday. I averaged 3.5 min/miles but didn't feel like I was going that fast. It was relatively cool, calm, and flat so that helped a ton. Did the round trip to and from work on the same day today. 17 miles each way; the morning trip was done in 3:36 m/m and I actually did the first 9 miles back home in 3:46 m/m but fell apart after that because my legs were trashed. The last 8 miles took 39 minutes. A buddy at work wanted to do a short, fast run over lunch so we went 3 miles in 7:40 miles. I haven't run that fast in a long time. I definitely did too much today. I've been eating non stop since I got home.
Killer run, man. The challenge you have accepted is seriously hardcore. I can't wait for the race report.On my end I did 5 miles at lunch at 7:45/mile average. Beautiful day for a run. This evening I completed one of the signature workouts for this upcoming swim - 4000 yards with 6x500 at the end. Ended up doing 5x500 (on 8:00) in 6:58, :59, :00, :00, :59 and used the last as a cool down (prolly 7:15 or so). I know no one here gives a rip about swimming, but I'm pretty darn stoked about that. Tough, tough workout.
I did 5 yesterday in 92 degrees. Brutal
'gruecd said:
Not really a Badger... I'm actually from St Paul. Madison was my first marathon attempt a few years ago (started too fast & dropped out at 20) and I've been wanting to get back there. Didn't have time to train for the full so I'm going to visit a friend and do that half instead.'pigskinliquors said:
Totally normal. You can expect to start feeling sluggish and slow as well.Taper craziness is in full effect. I've become hyper sensitive to any and every weird sensation that I'm starting to drive myself insane with all the 'what if?' thoughts. Can we just FF to 5/15 already???My hip is totally fine. Today my right achilles felt a little funny during today's easy 4 and I couldn't stop the flurry of doubts. Each run has just felt weird this week and that's messing with my confidence. I know it's all just head games, but it's making me a bit
Thanks. How's your taper going? Sluggish is the perfect description of my runs this week. Not really a struggle just totally meh.Totally normal. You can expect to start feeling sluggish and slow as well.Taper craziness is in full effect. I've become hyper sensitive to any and every weird sensation that I'm starting to drive myself insane with all the 'what if?' thoughts. Can we just FF to 5/15 already???My hip is totally fine. Today my right achilles felt a little funny during today's easy 4 and I couldn't stop the flurry of doubts. Each run has just felt weird this week and that's messing with my confidence. I know it's all just head games, but it's making me a bit
Hey Floppo, you need to reply to this!!!! Sorry guys, still getting killed at work, plus I am coaching baseball so not real time to check in. But 26, be careful, the triathlon swim has far less kick than normal freestyle. If you build in too much kick, you are (PSL term) burning matches for later in the race. Google up some triathlon swimming vids. Your legs should be rudders and limited kicking will save your legs for where they'll be needed.
There is a difference between poor kicking form and not enough kicking. It is likely that FBG has a kick that has too much knee action. Getting to a nice tight flutter kick, even with respect to triathlon swimming doesn't mean he has to have a 6 beat motorboat going on. Good tight 2 beat triathlon swim kick.For the record I have a light 6 beat kick for all my swimming, triathlon included.
Exactly what he said. I'm not going nuts with the kick because I don't want to burn out my legs, but need to work on kicking efficiently.
I'm a week behind you, so my week so far isn't much different from an "easy" week. Next week (week 2 of the taper) will be when things really start to feel different.
Fridays are a SRD for me, which I usually didn't really like too much even at the peak of training. I found myself happy this morning that I had no run today. Funny I cut 50% of my mileage and I'm happy to take a day off. It's fascinating what your body goes through. Every day has been something different.
I also use a 6 beat kick, but only two are true, strong kicks.---
During my taper, I realized that there were so many mind games that were happening. Primarily because you are worried about injury, etc, but also because you aren't spending nearly the time running, so you sit around obsessing over running.
I usually do my speedwork at 5K pace. For the recovery intervals, pace doesn't really matter, and you want them to be 50-90% of the time it took you to do the interval. If you went 6:45 on your first one but then 7:15 on your second one, I'm guessing the first one was too fast. Have you run a 5K recently?? If not, you might want to considering doing that, if only to gauge your fitness and give me something to help give you advice.
Otherwise, 7:55 marathon pace is a 3:27:25 marathon, which McMillan says is equivalent to a 21:17 5K (6:51/mile). If you're in that kind of shape now, then you were pretty close with your pace. I'd probably do 4:30 for the recoveries (about 66%).
Thanks. I haven't run a 5K since last summer and I'm not sure I've ever been THAT fast. I'm not in tip top shape but I did a 5 mile race a couple weeks ago at 7:31/mile. I doubt I could get the 5K to 6:51.......maybe just over 7.....maybe.My goal for marathon is to hopefully (god willing....weather willing) is to break 3:30. I'm shooting to run the first 20 miles in 7:55 and hopefully have enough gas in the tank to bring it home in less than 3:30. I want to leave myself a little wiggle room in case I slow down the last few miles (which happened in my first marathon.)So, 4:30 for recovery. Sounds good. Pace on that really doesn't matter? I was over 10/mile pace and I was wondering if my recovery should be a bit quicker. But it sounds like as long as I'm not walking, that's okay.Finally, as I lengthen my miles, I would start adding speed workouts? So eventually, get it up to 4,6,8 of them in one workout? Are mile repeats the best distance for marathon, or do I extend those to 3,4,5 mile repeats?Thanks for your help! I'll try to find a 5K race that I can run in the coming weeks to help gauge it. If I can't, then I'll have my own 5K race (I'm guaranteed to be on the podium if I'm the only entrant!
)Thanks for the help. Next workout, I'll try to do 7 min miles and see how the second feels. Hopefully I can get them to match. Since this was my first, I wasn't sure so I was pushing myself (obviously too hard). Thankfully, I didn't try to do a third!
1. Last Sunday, I got up early, and went for a run - vigorous exercise = +8 percent.2. Before I went, I made sure to drop a deuce so I wouldn't have to go during the run - straining on the toilet.
Yep. She's awesome. In fact, just hung out with her in Boston.
That works. Equivalent 5K time for that is 22:41, or 7:18/mile. So that's where you want to hit your miles, and I'd probably go closer to 5 minutes for the recovery intervals.I'll try to chime in more later, but go buy "Advanced Marathoning" by Pete Pfitzinger. It's pretty much my training bible. And for what it's worth, he says that VO2max workouts (i.e., repeats) are probably the least important form of speed training for marathoners. More focus on tempo runs and on marathon-pace miles within long runs.
Went back and the car was gone, no sign of the watch. Asked the security office if anybody turned in a watch but got nothing. Ugh... Guess I may be getting the new 610 sooner than I anticipated.
20 lb lost is a nice accomplishment. Good job. I seem to recall another poster starting a thread about whether he could crack 60 minutes in a 10K. I wonder what ever happened to that guy . . .
Proven this week. Ran early two days and kept a comfortable 7:12 pace on a decent course, 7:26 on my favorite hills. It was cooler in the afternoon even and kept a sub 8 on trails. On the hot day, 8:20 pace for a 10k. I assume everyone has this problem and we discussed it before, but has anyone found the solution?
I think its been about 9 months since we've 70 degrees here in MN. It was almost hot. Was planning on doing a 12 mile run Sunday morning but had a friend call this morning and ask if I wanted to run long so we did it this afternoon. Did 12 miles very comfortably, consistently hitting 9:10 min/miles.
I was quite happy with the run until I got back in my car, drove about 5 miles, and realized I left my Garmin 405 on the hood of the car next to me in the parking lot.
lanstoleavegarminonanothercarafternextrun:
Personal geishas running along side of you with fans.
Some guys have all the luck.
'Darrinll40 said:
to all of it, Darrin!
'Darrinll40 said:
Darrin is making great strides lately. I had a day of yard work myself today and had a surprise call by my taxidermist that the mount of the buck I got back in November was ready. We flew on down there and picked him up. Capped the day off with both me and the wife getting last minute runs in while juggling kids dinners. Crazy day but finished it off with a silky smooth four. Much bested than my runs this week.Thanks for the support guys. Today's run was also my longest run of continuous running in 28 months. Every other longer ones included walking. I am really feeling good about it..'Darrinll40 said:
For the couple of hunters here - here's a pic of my two mounts. New guy on left. Guy on right was very first buck with a bow.
No matter where I move their eyes follow me. Eerie.
@ chatting while doing 7:00 miles- holy schneikes 
