Ran a 10k in June (6 Viewers)

[Ned]

I thought I saw this posted, but I can't find it now. New marathon WR

 

[pigskinliquors]

I thought I saw this posted, but I can't find it now. New marathon WR

Unfreakingbelievable! Sub 5:00 pace if my math is right

 

[gruecd]

For you GU product users https://guenergy.com/

promo code USATNEWS3587

45% off all products, $300 max order.

Thanks for thinking of us, BNB, but when I factored in the shipping, it really wasn't much of a deal. Came to about $22 shipped for a box of Gu, and I get one for $24 locally. For the sake of $2, I'd prefer to support the local running store (especially since I buy all my shoes online).But again, it's the thought that counts!

 

[pigskinliquors]

For you GU product users https://guenergy.com/

promo code USATNEWS3587

45% off all products, $300 max order.

Thanks for thinking of us, BNB, but when I factored in the shipping, it really wasn't much of a deal. Came to about $22 shipped for a box of Gu, and I get one for $24 locally. For the sake of $2, I'd prefer to support the local running store (especially since I buy all my shoes online).But again, it's the thought that counts!

Since your local running store is likely making pennies on your Gu, and could make quite a bit on your shoes; if you really want to support them you should do things pretty much the opposite of what you are

 

[Ned]

I thought I saw this posted, but I can't find it now. New marathon WR

Unfreakingbelievable! Sub 5:00 pace if my math is right

4:43. I wonder how many half marathoners he lapped.

 

[Sand]

I thought I saw this posted, but I can't find it now. New marathon WR

Unfreakingbelievable! Sub 5:00 pace if my math is right

4:43. I wonder how many half marathoners he lapped.

About half. That is pretty close to the middle of the bell curve.

 

[prosopis]

I hope for your sake and his that you run a 2:58. So what's your race plan.

Right now, my plan is to get the soreness/tightness out of my right hamstring. Not convinced I could run for 3 hours at 6:52 pace right now.Assuming I get it settled down, my plan is to go through the half in 1:29:00-1:29:30. The last 3+ miles are downhill, so assuming I can get there on pace (and assuming the hammy holds up), I should be able to hammer it to the finish.

I've become numb to the thought of your 3:00 goal, but wow the bolded really helps it sink in. That is blazing fast! Really pulling for you this weekend.

 

[prosopis]

Grue, got a bib number yet and a way to track splits? I know its a smaller event, but thought I'd check. Best of luck this weekend to you.

Yep. You can sign up for email updates here. I'm bib #1052. Thanks!

 

[BassNBrew]

For you GU product users https://guenergy.com/

promo code USATNEWS3587

45% off all products, $300 max order.

Thanks for thinking of us, BNB, but when I factored in the shipping, it really wasn't much of a deal. Came to about $22 shipped for a box of Gu, and I get one for $24 locally. For the sake of $2, I'd prefer to support the local running store (especially since I buy all my shoes online).But again, it's the thought that counts!

You should be leaning on the LRS for a shoe discount. I've gotten 20% and 35% off my last two pairs and I'm not Boston qualifier.

 

[tri-man 47]

For you GU product users https://guenergy.com/

promo code USATNEWS3587

45% off all products, $300 max order.

Thanks for thinking of us, BNB, but when I factored in the shipping, it really wasn't much of a deal. Came to about $22 shipped for a box of Gu, and I get one for $24 locally. For the sake of $2, I'd prefer to support the local running store (especially since I buy all my shoes online).But again, it's the thought that counts!

You should be leaning on the LRS for a shoe discount. I've gotten 20% and 35% off my last two pairs and I'm not Boston qualifier.

Meh. He won a contest and gets free shoes for a year anyway.

 

[Sand]

Last Chase centric workout done. Two 5 mile runs today - first one at 8:30 at 151HR and the second at 8:35 at 156HR. Pretty darn humid tonight. Looking like a 120 mile month. Not too bad this early in running season.

 

[BassNBrew]

Was supposed to bike tonite...poop-canned it and ran 8 mi tonite instead.

 

[sho nuff]

75 with some humidity tonight.

5.5 with negative splits from 10:14-9:34. HR never above 163 and that was just in the last mile with the hill back to the house for the last half of it.

 

[BassNBrew]

Thought you guys might like this article... http://www.runningtimes.com/Article.aspx?ArticleID=20190

Speed Work for Marathoners

The whys and hows of short, fast running for a faster marathon

By Greg McMillan, M.S.

As featured in the JulyAugust 2010 issue of Running Times Magazine

print mail

Lasy year, Brett Gotcher (pictured, below right) ran 2:10 in his marathon debut. It was the fourth-fastest debut in U.S. history. When asked about his training program in post-race interviews, I was candid about the weekly mileage I prescribed for him as well as the marathon-specific workouts and even his short, fast speed workouts. It was these short, fast workouts that prompted several questions as to why a marathoner would do 200m and 400m repeats. Here's why I had Brett run these workouts and why I think marathoners can benefit from some short, fast repeats during this last 10 weeks before the marathon.

WHY TO INCLUDE SPEED

The reason for including short, moderately fast workouts in marathon training is threefold:

1) Short, fast repeats improve your running economy (the amount of oxygen consumed at a given pace), and improved running economy is very important in the marathon. Think of it as getting better gas mileage--you can go longer before running out of gas.

2) Short, fast repeats break the monotony of training. Often, marathon training starts to put runners in a pace rut. Fast repeats challenge you to turn your legs over and help avoid the "marathoner shuffle."

3) Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than marathon race pace. For example, Brett's goal marathon pace was 4:55 per mile so we were doing workouts at 4:15-4:40 per mile, which allowed 4:55 to feel easier. The same will hold for you.

HOW TO INCLUDE SPEED

While you may have to modify the exact placement of the workouts based on your individual training and racing schedule, here is how Brett and I inserted speed work into his successful marathon plan.

In the last eight weeks leading into his marathon (Chevron Houston), we performed two 200m repeat sessions. The first was eight weeks before the marathon and the second was four weeks out from race day. We also performed two 400m repeat sessions--six weeks and two weeks prior to race day. The basic plan was to perform some short, fast running every other week during the last two months before race day.

For both 200m repeat workouts, I had Brett run 20-24 times 200m with a 200m jog between. The pace was 5K to 10K which isn't too taxing to run for 200m but gives the body/mind 2.5 to 3 miles of running at a pace quite a bit faster than marathon pace. For Brett, the goal was to run 32-33 seconds per 200m (4:16-4:24 pace) and for the recovery jogs to be moderate as well. In other words, he should not be doing the slow, sprinter recovery stumble but should jog slowly but steadily between each repeat.

For the 400m workout, we performed the early workout (six weeks out from the marathon) as 12-16 times 400m with a 200m jog and the later session (two weeks prior to race day) as 8-10 times 400m with a 200m recovery jog. Again, these were fast but controlled efforts and we ran the repeats in a progressive manner. The goal was to run them in sets of four at the following intensities--half marathon, 10K, 5K, 3K.

Many runners think about 200m and 400m repeats only as preparation for a 5K or 10K. But you can adjust the intensity of the repeats for marathon training, making them less anaerobic or tiring than these workouts are for 5K-10K runners. All the short, fast workouts Brett did were very controlled. Could he have run them faster? Of course! But that wasn't the goal. The goal was to augment the marathon workouts with some faster running to keep his form perfect and his legs fresh. Mission accomplished.

COACH'S NOTES

MODIFICATIONS FOR ENDURANCE MONSTERS

These short, fast repeats should not be used, however, for runners who struggle with speed work. These "endurance monsters" can run all day but find that speed work leaves their legs feeling flat for several days post-workout. For example, I didn't include these 200m and 400m workouts with another athlete I coach, Paige Higgins, who ran 2:33 in the same race where Brett ran 2:10. With Paige, we did fartlek sessions (like 20-25 times 1 minute on with 1 minute off recovery jog between), but these were more like a tempo run with surges than a track workout. Her pace stayed closer to 10K to half marathon pace. For her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m repeats at 5K to 10K pace.

SAMPLE MARATHON SPEED WORK PROGRAM

Eight Weeks to Race Day: 20-24 x 200m with 200m jog at 5K to 10K pace

Six Weeks to Race Day: 12-16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace

Four Weeks to Race Day: 20-24 x 200m with 200m jog at 5K to 10K pace

Two Weeks to Race Day: 8-10 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace

Greg McMillan is an exercise physiologist and USATF-certified coach who helps runners via his Web site mcmillanrunning.com.

 

[Ned]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

 

[BassNBrew]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

I thought marathon training/racing was confusing before researching ultras.

 

[pigskinliquors]

Likely missing my first workout of my "come back" today. Couldn't do it this morning as I was the volunteer crossing guard at my girls' school, and tonight my daughter has soccer practice

 

[IvanKaramazov]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

Speed sessions are a great way to add variety to what would otherwise be really monotonous training, and the faster running definitely helps. But I do question whether 200s and 400s are the right intervals to be doing.

 

[BassNBrew]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

Speed sessions are a great way to add variety to what would otherwise be really monotonous training, and the faster running definitely helps. But I do question whether 200s and 400s are the right intervals to be doing.

If it wasn't clear, I wasn't endorsing anything, just throwing up material for you guys to read and comment on.

 

[Ned]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

Speed sessions are a great way to add variety to what would otherwise be really monotonous training, and the faster running definitely helps. But I do question whether 200s and 400s are the right intervals to be doing.

If it wasn't clear, I wasn't endorsing anything, just throwing up material for you guys to read and comment on.

I didn't read it that way at all. It's all good.I'm itchin' to run after seeing this

 

[sho nuff]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

Speed sessions are a great way to add variety to what would otherwise be really monotonous training, and the faster running definitely helps. But I do question whether 200s and 400s are the right intervals to be doing.

If it wasn't clear, I wasn't endorsing anything, just throwing up material for you guys to read and comment on.

I didn't read it that way at all. It's all good.I'm itchin' to run after seeing this

Im disappointed that I need to run the loop near the house rather than the Greenway this weekend (going for 15)....so my itch might be differentGreenway equals seeing more things like this this and this. Neighborhood I just see people letting their dogs out (and the old man in the speedo by the pool the one time).

Note: I did not take those pictures...pulled from google images...but you get the point. Greenway = nice looking scenery (of all kinds).

 

[Ned]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

Speed sessions are a great way to add variety to what would otherwise be really monotonous training, and the faster running definitely helps. But I do question whether 200s and 400s are the right intervals to be doing.

If it wasn't clear, I wasn't endorsing anything, just throwing up material for you guys to read and comment on.

I didn't read it that way at all. It's all good.I'm itchin' to run after seeing this

Im disappointed that I need to run the loop near the house rather than the Greenway this weekend (going for 15)....so my itch might be differentGreenway equals seeing more things like this this and this. Neighborhood I just see people letting their dogs out (and the old man in the speedo by the pool the one time).

Note: I did not take those pictures...pulled from google images...but you get the point. Greenway = nice looking scenery (of all kinds).

good note. I was going to ask if you took that last pic. It sure looks like a pic on the fly.

 

[pigskinliquors]

Sho Nuff: regarding your this's 2>>>>>3>>>>>>>>>>>>>>>>>>>>>>>>>>>>>1

Our weather also looks like it's in for a good change as well! Finally looking at little chance of 100's!

 

[sho nuff]

I couldn't stay mentally focused long enough to do 20-24 200m repeats. The basis of the article seems to be right in line with how the Pfitz book works in the VO2 max workouts. The only difference is the repeats are longer - from 600m to 1600m @ 5K pace. I definitely agree with the premise of adding some speedwork in. Hell if anything, they're fun to do.

Speed sessions are a great way to add variety to what would otherwise be really monotonous training, and the faster running definitely helps. But I do question whether 200s and 400s are the right intervals to be doing.

If it wasn't clear, I wasn't endorsing anything, just throwing up material for you guys to read and comment on.

I didn't read it that way at all. It's all good.I'm itchin' to run after seeing this

Im disappointed that I need to run the loop near the house rather than the Greenway this weekend (going for 15)....so my itch might be differentGreenway equals seeing more things like this this and this. Neighborhood I just see people letting their dogs out (and the old man in the speedo by the pool the one time).

Note: I did not take those pictures...pulled from google images...but you get the point. Greenway = nice looking scenery (of all kinds).

good note. I was going to ask if you took that last pic. It sure looks like a pic on the fly.

Nah...I don't carry any photo taking equipment on those runs.And PSL, I agree...though, 2 weeks ago, #3 looked nice with a fog starting to clear and a young lady in some tight pants in front of me.

 

[Sand]

good note. I was going to ask if you took that last pic. It sure looks like a pic on the fly.

Speaking of , 2Y and Tri-man -

 

[tri-man 47]

good note. I was going to ask if you took that last pic. It sure looks like a pic on the fly.

Speaking of , 2Y and Tri-man -

Not out yet.

 

[2Young2BBald]

good note. I was going to ask if you took that last pic. It sure looks like a pic on the fly.

Speaking of , 2Y and Tri-man -

Not out yet.

This is a decent preview of the costuming, but there was far better talent. I had already had a few post race Bloody Marys, so I am not sure why I took this photo. As I recall, the chick trailing the pack had amazing legs (but it could have just been that runners in kilts were chasing 5 super heroes to the finish line).

 

[Darrinll40]

I had an aching back last night, so I was going back and forth on whether or not to run. I did, but planned on an easy 2 miles, and did just that.

Mile 1 was 9:44

Mile 2 was 9:15

But it all felt easy.

Believe it or not, I am hearing that there is a cold front coming through Florida. Weather.com is predicting a low of 59 on Saturday, and a high of only 81. If it is actually that cool I am going to try another double, a triple if you count a Sunday morning run.

Really looking forward to next week.

 

[gruecd]

This is a decent preview of the costuming, but there was far better talent. I had already had a few post race Bloody Marys, so I am not sure why I took this photo. As I recall, the chick trailing the pack had amazing legs (but it could have just been that runners in kilts were chasing 5 super heroes to the finish line).

Oh, for chrissakes, so I have to do all the work for you guys? Here is a picture from one of my Boston friends who was also there.

OK, I have to go obsess about my race some more now....

 

[Ned]

56 degrees this morning for a 12mi MLR at 5AM. One word comes to mind - BLISS. It's unbelievable how much easier that was than the previous few runs. The miles just melted away and seemed to get easier as things went on. I had to slow it down at mile 10. I felt like I was getting carried away with the pace, even though the HR said otherwise. This is the first time where I could've kept going at my normal HR, but decided to slow it down. Overall average was 148 @ 9:09.

1 - 141 @ 9:33

2 - 145 @ 9:22

3 - 146 @ 9:19

4 - 147 @ 9:17

5 - 145 @ 9:20

6 - 146 @ 9:18

7 - 148 @ 9:14

8 - 150 @ 8:58

9 - 152 @ 8:47

10 - 151 @ 8:53

11 - 155 @ 9:00 (hills)

12 - 154 @ 8:47

What a great way to end the month. To cap it off, this was a monthly PR too. 200.3.

 

[BassNBrew]

http://averyweather.com/forecast/beech+mountain

Looks more like skiing weather than running weather.

 

[sho nuff]

Great weather expected for tomorrow.

My last long run before the half (will only do around 10 next saturday)...set for 15 in the morning.

Should be in the mid to high 40s to start the run.

And the Elixirs were on my doorstep when I got home last night. Felt good just slipping them on, but did not get a chance to run at all in them last night.

May run the first 8 or so of my 15 in them tomorrow morning.

 

[pigskinliquors]

Great to see the weather changing for many of us

Ned: great run, and great to hear how easy it seemed.

Sho-Nuff: In the past I'd suggest not trying the new shoes this late in the game, but I can't remember having new shoes bother me or anyone else for quite some time. Overall quality is pretty high in all shoes, and as long as they aren't a change in type (i.e. from stability to motion control) you shouldn't have any problems.

I'm feeling some groin pain, but am hoping it's from NOT working out. I am now at a three day break due to my f'ed up schedule. I have typically felt better after a workout and haven't had that feeling due to being a slacker. :fingerscrossed: that it's just withdrawal.

 

[tri-man 47]

Here is a picture from one of my Boston friends who was also there.

Cowgirl on the left is one of our Best in Show.--

My buttocks are sore. Squats and lunges a couple of days ago, and it's been a while since I've done them (and still feeling the past weekend's trail running). But it's that good-butt pain. Added four quarter-mile repeats of my 'block striders' this a.m. to stretch out the stride.

 

[sho nuff]

Great to see the weather changing for many of us Ned: great run, and great to hear how easy it seemed.Sho-Nuff: In the past I'd suggest not trying the new shoes this late in the game, but I can't remember having new shoes bother me or anyone else for quite some time. Overall quality is pretty high in all shoes, and as long as they aren't a change in type (i.e. from stability to motion control) you shouldn't have any problems.I'm feeling some groin pain, but am hoping it's from NOT working out. I am now at a three day break due to my f'ed up schedule. I have typically felt better after a workout and haven't had that feeling due to being a slacker. :fingerscrossed: that it's just withdrawal.

Just a lighter pair than the Inspires that Im running in mostly now.May just hold off and only run some shorter runs in them next week.

 

[Ned]

But it's that good-butt pain.

 

[Hang 10]

Doing an 8k tomorrow...hoping to break 34 minutes.

 

[Sand]

Doing an 8k tomorrow...hoping to break 34 minutes.

Welcome! Good luck and drop us a result when you get done.

 

[Hang 10]

Doing an 8k tomorrow...hoping to break 34 minutes.

Welcome! Good luck and drop us a result when you get done.

Will do.

 

[tri-man 47]

Doing an 8k tomorrow...hoping to break 34 minutes.

Welcome! Good luck and drop us a result when you get done.

Will do.

That's a solid/fast goal! Hope you nail it!

 

[pigskinliquors]

Doing an 8k tomorrow...hoping to break 34 minutes.

Welcome! Good luck and drop us a result when you get done pictures of hotties that raced with you.

fixed! Tri-Man: Glad that you are perceiving your current butt pain to be good <---- Tri-man's Dr.

 

[SteelCurtain]

Grue, got a bib number yet and a way to track splits? I know its a smaller event, but thought I'd check. Best of luck this weekend to you.

Yep. You can sign up for email updates here. I'm bib #1052. Thanks!

Done!

 

[SteelCurtain]

This is a decent preview of the costuming, but there was far better talent. I had already had a few post race Bloody Marys, so I am not sure why I took this photo. As I recall, the chick trailing the pack had amazing legs (but it could have just been that runners in kilts were chasing 5 super heroes to the finish line).

Oh, for chrissakes, so I have to do all the work for you guys? Here is a picture from one of my Boston friends who was also there.

OK, I have to go obsess about my race some more now....

Grue!!!!

You ready?

Good luck tomorrow (or is it Sunday?) Regardless, I know you have busted your ### to get to this point. Alotta a miles that you have done to prepare.

Hoping your first number of your time is a 2!

Good luck and knock em dead.

 

[IvanKaramazov]

Doing an 8k tomorrow...hoping to break 34 minutes.

____________________________I got in a fantastic 10-miler this morning. It was supposed to be at something like LR pace, but I kept naturally drifting down to MP and it was feeling extremely easy, so I just went with it. It still felt super-easy even at the end. These 50-degree mid-morning temps are golden.

 

[pigskinliquors]

Doing an 8k tomorrow...hoping to break 34 minutes.

____________________________I got in a fantastic 10-miler this morning. It was supposed to be at something like LR pace, but I kept naturally drifting down to MP and it was feeling extremely easy, so I just went with it. It still felt super-easy even at the end. These 50-degree mid-morning temps are golden.

This is always the best time of the year for this thread. Everyone starts realizing that they aren't slower than turds after a night of cheese-eating debauchery. Good fun!

 

[pigskinliquors]

Bored at work, so I googled recent race pictures. Came up with Al's run! Here are a couple pic's with little to no effort. Those that have been racing, we need y'all to step up a bit!

A

B

 

[tri-man 47]

gruecd - best wishes this weekend! So you're our resident master of the mileage. Morning, nighttime, doubles ...you crank 'em out. But I believe your success this weekend will be due to the mind, not the miles. You're pushing a strong pace: your HM time will be within two minutes of your PR, and then you need to repeat it. You'll be getting into uncharted challenges here and need to be ready to withstand that level of pain and effort. Let me also say that you have talked a fair amount of pushing back the attempt to another city/another day if the weather wasn't ideal. You need to keep those "next time" thoughts at bay and go in with a 100% commitment to this being your race ...this being your moment of sub-3:00 glory ...this being your HTFU, no-holds-barred success. Fight for it. Make it happen. Then post more cowgirl pics.

 

[tri-man 47]

Bored at work, so I googled recent race pictures. Came up with Al's run! Here are a couple pic's with little to no effort. Those that have been racing, we need y'all to step up a bit!

A

B

First one looks kind of manly/creepy. Second one's a heel striker. Your lack of effort shows here. C-

 

[pigskinliquors]

gruecd - best wishes this weekend! So you're our resident master of the mileage. Morning, nighttime, doubles ...you crank 'em out. But I believe your success this weekend will be due to the mind, not the miles. You're pushing a strong pace: your HM time will be within two minutes of your PR, and then you need to repeat it. You'll be getting into uncharted challenges here and need to be ready to withstand that level of pain and effort. Let me also say that you have talked a fair amount of pushing back the attempt to another city/another day if the weather wasn't ideal. You need to keep those "next time" thoughts at bay and go in with a 100% commitment to this being your race ...this being your moment of sub-3:00 glory ...this being your HTFU, no-holds-barred success. Fight for it. Make it happen. Then post more cowgirl pics.

Giddy'up Grue. It's Go-Time!

Your lack of effort shows here. C-

Agreed, though at least I gave some effort. Are these better:A

B

C

D

One for Tri-Man

 

[sho nuff]

Second one's a heel striker.

Umm...sorry, my eyes never made it down to her feet.