Ran a 10k in June (5 Viewers)

[Juxtatarot]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

 

[Ned]

I posted back in September that I was going to spend the next few months focusing solely on aerobic running, defined using the Maffetone method for me as a HR around 141. I've done almost all of my running since then at or around that HR, with a few exceptions here and there. At times it's felt brutally slow, but it has been less so over the past month.To test my progress, I've done three "MAF Tests", consisting of a warmup followed by 4 miles on a track at a 141-142 HR, recording the times for each mile. The theory here is different than the typical "to get faster you have to run faster", rather that my aerobic capacity and base would build up and allow me to run faster at the same HR. And while the pace for each mile should drop (mile 4 will be slower than mile 1), that drop should decrease, proportionally, over time as well.The first test was 9/25, and it was depressing! I couldn't believe how slow I had to go to keep the HR at 141-142, especially by mile 4.Mile 1: 10:55Mile 2: 11:54Mile 3: 12:16Mile 4: 12:59Avg: 12:01Drop from mile 1 to mile 4: 19%I tested again 12/3:Mile 1: 10:26Mile 2: 11:12Mile 3: 11:19Mile 4: 11:59Avg: 11:14Drop: 15%And today:Mile 1: 10:04Mile 2: 10:28Mile 3: 10:56Mile 4: 11:27Avg: 10:42Drop: 14%It's hard to format this here, but net net is my average pace went from 12:01 to 10:42 at the same HR, and the drop from mile 1-4 went from 19% to 14%. I'm still a bit surprised by how much my pace drops in just 4 miles at that HR (considering all of my runs are longer than that), but at least it's less than it was. I am now going to start incorporating speed/tempo stuff over the next 3 months, and will probably do an LT test to try and lock down my other HR zones in the next week. I will keep my long runs at this lower HR however, hoping to continue to improve my aerobic base while increasing running efficiency with the faster stuff. And I will repeat this test every 4-6 weeks to check my progress.

Good work! I'm not a big believer in his generic calculator, but think its safe for most people since it's giving a more conservative (lower HR) than most. The main thing is to get into that low aerobic range and staying there for the majority of your runs. The longer you go, the better you'll get. The drift you're seeing between miles 1 and 4 is just a fitness thing and will tighten up as you train. For me, at least, I didn't see my pacing drastically tighten up until I started doing 60+ MPW. I'm sure most of us are all different, but one thing is still certain for everyone. Volume is king.Looking forward to hearing how your LT test goes. I'm awfully tempted to do it myself.

 

[SFBayDuck]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

 

[FUBAR]

Thanks for this. Might be the must convincing thing I've read to convince me to slow down on the long runs. I'm reading hal higdons marathon the ultimate training guide now, he seems more okay with running faster until we hit fifteen or more.

Disagree, disagree, disagree.

I've been going at an 8 minute average now, incorporating 2 minutes of walking every 30 minutes.

Here's how I look at it: Each workout has a specific purpose, whether it's improving your aerobic fitness, lactate threshold, VO2max, recovery, etc. You want to do every workout at the slowest pace possible while still achieving the desired outcome, thus minimizing recovery time and putting yourself in the best possible position for the next workout. Does that make sense?For example, let's say I want to run 3:05ish at Boston (7:04/mile). McMillan prescribes a long run pace of 7:16-8:29, and most of my long runs fall in the 8-8:30 range. Could I run them faster? Sure. But I wouldn't gain anything, and it would just take me longer to recover, thus jeopardizing the success of my next workout.

You make a good point and one I keep thinking I need to follow. I just don't like running slower than the fastest I can run comforably for the distance covered. Recovery is a very good point though. I rest the day after my long run, but I'm still somewhat sore or have tired legs on Monday when I go for a relatively easy 4-7 miles - what I'll label recovery.

 

[BassNBrew]

I posted back in September that I was going to spend the next few months focusing solely on aerobic running, defined using the Maffetone method for me as a HR around 141. I've done almost all of my running since then at or around that HR, with a few exceptions here and there. At times it's felt brutally slow, but it has been less so over the past month.To test my progress, I've done three "MAF Tests", consisting of a warmup followed by 4 miles on a track at a 141-142 HR, recording the times for each mile. The theory here is different than the typical "to get faster you have to run faster", rather that my aerobic capacity and base would build up and allow me to run faster at the same HR. And while the pace for each mile should drop (mile 4 will be slower than mile 1), that drop should decrease, proportionally, over time as well.The first test was 9/25, and it was depressing! I couldn't believe how slow I had to go to keep the HR at 141-142, especially by mile 4.Mile 1: 10:55Mile 2: 11:54Mile 3: 12:16Mile 4: 12:59Avg: 12:01Drop from mile 1 to mile 4: 19%I tested again 12/3:Mile 1: 10:26Mile 2: 11:12Mile 3: 11:19Mile 4: 11:59Avg: 11:14Drop: 15%And today:Mile 1: 10:04Mile 2: 10:28Mile 3: 10:56Mile 4: 11:27Avg: 10:42Drop: 14%It's hard to format this here, but net net is my average pace went from 12:01 to 10:42 at the same HR, and the drop from mile 1-4 went from 19% to 14%. I'm still a bit surprised by how much my pace drops in just 4 miles at that HR (considering all of my runs are longer than that), but at least it's less than it was. I am now going to start incorporating speed/tempo stuff over the next 3 months, and will probably do an LT test to try and lock down my other HR zones in the next week. I will keep my long runs at this lower HR however, hoping to continue to improve my aerobic base while increasing running efficiency with the faster stuff. And I will repeat this test every 4-6 weeks to check my progress.

Thanks for sharing.I'm shocked at that drop. As a low volume guy I don't see that sort of fall off between miles 2 to 4.

 

[FUBAR]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

Been reading Higdon's chapter on mileage. The biggest reason I've been hesitant to train for another marathon or ultra is I like to do other physical training. Weights, cross-fit, etc. I like running but feel better when I do more cross training than I could do if I were to run 50+ miles each week. So, after being convinced to do another marathon, the most mileage I'll probably do will be 45 miles. Should be enough to finish, but I'm not sure I'll run as fast as I could if I concentrated more on running. Being 185 lbs now, which is about 15 lbs more than I was for my previous marathons, is somewhat of a concern for me too but so far it's been okay.

 

[SFBayDuck]

I posted back in September that I was going to spend the next few months focusing solely on aerobic running, defined using the Maffetone method for me as a HR around 141. I've done almost all of my running since then at or around that HR, with a few exceptions here and there. At times it's felt brutally slow, but it has been less so over the past month.To test my progress, I've done three "MAF Tests", consisting of a warmup followed by 4 miles on a track at a 141-142 HR, recording the times for each mile. The theory here is different than the typical "to get faster you have to run faster", rather that my aerobic capacity and base would build up and allow me to run faster at the same HR. And while the pace for each mile should drop (mile 4 will be slower than mile 1), that drop should decrease, proportionally, over time as well.The first test was 9/25, and it was depressing! I couldn't believe how slow I had to go to keep the HR at 141-142, especially by mile 4.Mile 1: 10:55Mile 2: 11:54Mile 3: 12:16Mile 4: 12:59Avg: 12:01Drop from mile 1 to mile 4: 19%I tested again 12/3:Mile 1: 10:26Mile 2: 11:12Mile 3: 11:19Mile 4: 11:59Avg: 11:14Drop: 15%And today:Mile 1: 10:04Mile 2: 10:28Mile 3: 10:56Mile 4: 11:27Avg: 10:42Drop: 14%It's hard to format this here, but net net is my average pace went from 12:01 to 10:42 at the same HR, and the drop from mile 1-4 went from 19% to 14%. I'm still a bit surprised by how much my pace drops in just 4 miles at that HR (considering all of my runs are longer than that), but at least it's less than it was. I am now going to start incorporating speed/tempo stuff over the next 3 months, and will probably do an LT test to try and lock down my other HR zones in the next week. I will keep my long runs at this lower HR however, hoping to continue to improve my aerobic base while increasing running efficiency with the faster stuff. And I will repeat this test every 4-6 weeks to check my progress.

Thanks for sharing.I'm shocked at that drop. As a low volume guy I don't see that sort of fall off between miles 2 to 4.

Me too, as I don't tend to see much cardiac creep until around the 90 minute mark of my trail runs. I wonder if it's something about the nature of the test - running in circles around a track for 45 minutes drives me nuts, maybe there is a mental component or something to it.

 

[Juxtatarot]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

Been reading Higdon's chapter on mileage. The biggest reason I've been hesitant to train for another marathon or ultra is I like to do other physical training. Weights, cross-fit, etc. I like running but feel better when I do more cross training than I could do if I were to run 50+ miles each week. So, after being convinced to do another marathon, the most mileage I'll probably do will be 45 miles. Should be enough to finish, but I'm not sure I'll run as fast as I could if I concentrated more on running. Being 185 lbs now, which is about 15 lbs more than I was for my previous marathons, is somewhat of a concern for me too but so far it's been okay.

Others will probably disagree with me but if you are going to keep your weekly mileage low and if you understand that you are not training optimally, I think your strategy to attack-rest-attack-rest isn't that bad. Just make sure to get some 20 milers in. I used to train that way before these guys converted me and did OK.

 

[Ned]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

Been reading Higdon's chapter on mileage. The biggest reason I've been hesitant to train for another marathon or ultra is I like to do other physical training. Weights, cross-fit, etc. I like running but feel better when I do more cross training than I could do if I were to run 50+ miles each week. So, after being convinced to do another marathon, the most mileage I'll probably do will be 45 miles. Should be enough to finish, but I'm not sure I'll run as fast as I could if I concentrated more on running. Being 185 lbs now, which is about 15 lbs more than I was for my previous marathons, is somewhat of a concern for me too but so far it's been okay.

Others will probably disagree with me but if you are going to keep your weekly mileage low and if you understand that you are not training optimally, I think your strategy to attack-rest-attack-rest isn't that bad. Just make sure to get some 20 milers in. I used to train that way before these guys converted me and did OK.

That's a great point, actually. We tend to get wrapped up in the hard core stuff, but there's definitely a difference between training for your absolute best vs training to just do OK. Can you train for a marathon doing <45 MPW and expect to cover the distance? Yup. Just don't expect to go out there and race it at your maximum capacity. Most of us are pretty competitive guys, so it's easy to focus on optimal training and nothing else. Train for your goal and go have fun.

 

[tri-man 47]

Interesting data and discussions. Carry on.

 

[SFBayDuck]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

Been reading Higdon's chapter on mileage. The biggest reason I've been hesitant to train for another marathon or ultra is I like to do other physical training. Weights, cross-fit, etc. I like running but feel better when I do more cross training than I could do if I were to run 50+ miles each week. So, after being convinced to do another marathon, the most mileage I'll probably do will be 45 miles. Should be enough to finish, but I'm not sure I'll run as fast as I could if I concentrated more on running. Being 185 lbs now, which is about 15 lbs more than I was for my previous marathons, is somewhat of a concern for me too but so far it's been okay.

Others will probably disagree with me but if you are going to keep your weekly mileage low and if you understand that you are not training optimally, I think your strategy to attack-rest-attack-rest isn't that bad. Just make sure to get some 20 milers in. I used to train that way before these guys converted me and did OK.

That's a great point, actually. We tend to get wrapped up in the hard core stuff, but there's definitely a difference between training for your absolute best vs training to just do OK. Can you train for a marathon doing <45 MPW and expect to cover the distance? Yup. Just don't expect to go out there and race it at your maximum capacity. Most of us are pretty competitive guys, so it's easy to focus on optimal training and nothing else. Train for your goal and go have fun.

Great point. I ran my marathon and first ultra (36 miler) in 2009 on no more than 40 miles per week. Was I fast? Hell no, but I chugged along and finished them each at or below my "B Goal" time. Then you read articles that say you shouldn't even attempt a marathon without logging 60+ mile weeks for months, or I've even heard reference to twenty 20 milers before you're ready a marathon. All depends on what you are trying to accomplish.

Interesting data and discussions.

Carry on.

Translation: Wow, SFDuck, I knew you were slow but didn't realize you were THAT slow!

 

[prosopis]

Thanks for this. Might be the must convincing thing I've read to convince me to slow down on the long runs. I'm reading hal higdons marathon the ultimate training guide now, he seems more okay with running faster until we hit fifteen or more.

Disagree, disagree, disagree.

I've been going at an 8 minute average now, incorporating 2 minutes of walking every 30 minutes.

Here's how I look at it: Each workout has a specific purpose, whether it's improving your aerobic fitness, lactate threshold, VO2max, recovery, etc. You want to do every workout at the slowest pace possible while still achieving the desired outcome, thus minimizing recovery time and putting yourself in the best possible position for the next workout. Does that make sense?For example, let's say I want to run 3:05ish at Boston (7:04/mile). McMillan prescribes a long run pace of 7:16-8:29, and most of my long runs fall in the 8-8:30 range. Could I run them faster? Sure. But I wouldn't gain anything, and it would just take me longer to recover, thus jeopardizing the success of my next workout.

Damn, I feel like a light bulb just went off over my head. I am pretty sure I have been told this often but for some reason it just clicked when I read this.

 

[prosopis]

I posted back in September that I was going to spend the next few months focusing solely on aerobic running, defined using the Maffetone method for me as a HR around 141. I've done almost all of my running since then at or around that HR, with a few exceptions here and there. At times it's felt brutally slow, but it has been less so over the past month.To test my progress, I've done three "MAF Tests", consisting of a warmup followed by 4 miles on a track at a 141-142 HR, recording the times for each mile. The theory here is different than the typical "to get faster you have to run faster", rather that my aerobic capacity and base would build up and allow me to run faster at the same HR. And while the pace for each mile should drop (mile 4 will be slower than mile 1), that drop should decrease, proportionally, over time as well.The first test was 9/25, and it was depressing! I couldn't believe how slow I had to go to keep the HR at 141-142, especially by mile 4.Mile 1: 10:55Mile 2: 11:54Mile 3: 12:16Mile 4: 12:59Avg: 12:01Drop from mile 1 to mile 4: 19%I tested again 12/3:Mile 1: 10:26Mile 2: 11:12Mile 3: 11:19Mile 4: 11:59Avg: 11:14Drop: 15%And today:Mile 1: 10:04Mile 2: 10:28Mile 3: 10:56Mile 4: 11:27Avg: 10:42Drop: 14%It's hard to format this here, but net net is my average pace went from 12:01 to 10:42 at the same HR, and the drop from mile 1-4 went from 19% to 14%. I'm still a bit surprised by how much my pace drops in just 4 miles at that HR (considering all of my runs are longer than that), but at least it's less than it was. I am now going to start incorporating speed/tempo stuff over the next 3 months, and will probably do an LT test to try and lock down my other HR zones in the next week. I will keep my long runs at this lower HR however, hoping to continue to improve my aerobic base while increasing running efficiency with the faster stuff. And I will repeat this test every 4-6 weeks to check my progress.

Very interesting. I imagine it has to be a struggle to stay at that HR, no?I tried HR training and just couldn't do it.

 

[prosopis]

Interesting data and discussions. Carry on.

Feel like I am in a science class. I will take a seat in the back.

 

[prosopis]

I failed a tempo run today. i just ran out of gas. I did do weights prior to run which i think takes its toll. I think I need to keep weights on cross training days only.

 

[prosopis]

Where do you guys go for cheap shorts with liners? I like the real short ones for races but for the gym I like them a little longer but I still want the liners.I have checked on Amazon and there are some but I thought someone hear would now of a better place/price.

 

[IvanKaramazov]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

Been reading Higdon's chapter on mileage. The biggest reason I've been hesitant to train for another marathon or ultra is I like to do other physical training. Weights, cross-fit, etc. I like running but feel better when I do more cross training than I could do if I were to run 50+ miles each week. So, after being convinced to do another marathon, the most mileage I'll probably do will be 45 miles. Should be enough to finish, but I'm not sure I'll run as fast as I could if I concentrated more on running. Being 185 lbs now, which is about 15 lbs more than I was for my previous marathons, is somewhat of a concern for me too but so far it's been okay.

I've done marathons with peak mileage below 45 miles (42 to be precise). I even broke 4:00 on that training, although it was tough. Ned is absolutely right that there's nothing at all wrong with doing it this way if that's how you want to do it. We're doing these events mainly because we enjoy them, after all. If a lower-mileage program keeps you happy through training as opposed to turning your training regimen into a grind, and you're okay with giving up a few minutes on race day, that's cool. Oh and also, the bolded part above isn't really "relatively low volume" for normal people during the non-racing season. 30-40 mpw will keep you in really good shape for the spring.

 

[sho nuff]

Day #...I don't even know anymore of feeling completely like crap.Energy sapped yet again.I get better it seems every other day for certain stretches...but achy body...plus inabililty to breath well have put me on the shelf.Finally went to the Doc later this afternoon...left with 2 shots in the bum and another antibiotic to hopefully knock this crap out.Freaking hate it.I have dealt with it before and run through it...but this time it has just taken everything out of me.

 

[prosopis]

Day #...I don't even know anymore of feeling completely like crap.Energy sapped yet again.I get better it seems every other day for certain stretches...but achy body...plus inabililty to breath well have put me on the shelf.Finally went to the Doc later this afternoon...left with 2 shots in the bum and another antibiotic to hopefully knock this crap out.Freaking hate it.I have dealt with it before and run through it...but this time it has just taken everything out of me.

Sorry man, that sucks. :(

 

[FUBAR]

Where do you guys go for cheap shorts with liners? I like the real short ones for races but for the gym I like them a little longer but I still want the liners.I have checked on Amazon and there are some but I thought someone hear would now of a better place/price.

I just bought a couple pairs from the Nike outlet. $10 each. If there's one near you or you drive close to one on a trip, it's worth stopping by.

 

[FUBAR]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

Been reading Higdon's chapter on mileage. The biggest reason I've been hesitant to train for another marathon or ultra is I like to do other physical training. Weights, cross-fit, etc. I like running but feel better when I do more cross training than I could do if I were to run 50+ miles each week. So, after being convinced to do another marathon, the most mileage I'll probably do will be 45 miles. Should be enough to finish, but I'm not sure I'll run as fast as I could if I concentrated more on running. Being 185 lbs now, which is about 15 lbs more than I was for my previous marathons, is somewhat of a concern for me too but so far it's been okay.

I've done marathons with peak mileage below 45 miles (42 to be precise). I even broke 4:00 on that training, although it was tough. Ned is absolutely right that there's nothing at all wrong with doing it this way if that's how you want to do it. We're doing these events mainly because we enjoy them, after all. If a lower-mileage program keeps you happy through training as opposed to turning your training regimen into a grind, and you're okay with giving up a few minutes on race day, that's cool. Oh and also, the bolded part above isn't really "relatively low volume" for normal people during the non-racing season. 30-40 mpw will keep you in really good shape for the spring.

the CMM is in April. After this marathon I'll be transitioning to HIM or full IM training. Weights will cease at that point but I'm taking this marathon as a base for what I really care about. (Might help if I fix my bike soon)

 

[Ned]

Interesting read, Duck. Congrats on the progress. I'm also surprised you had to slow down so much on your mile 4s. With the amount of running you do, I'd think you'd just be getting fully warmed up then!

Me, too. On "normal" runs, I seem to feel my best from about 45 minutes-2 hours. And Ned, I agree that volume is a huge part of this. I'm still relatively low volume, running 30-40 miles per week now, and will probably peak around 50 as I continue to ramp up. But I have no doubt higher volumes would/will yield even greater gains.

Been reading Higdon's chapter on mileage. The biggest reason I've been hesitant to train for another marathon or ultra is I like to do other physical training. Weights, cross-fit, etc. I like running but feel better when I do more cross training than I could do if I were to run 50+ miles each week. So, after being convinced to do another marathon, the most mileage I'll probably do will be 45 miles. Should be enough to finish, but I'm not sure I'll run as fast as I could if I concentrated more on running. Being 185 lbs now, which is about 15 lbs more than I was for my previous marathons, is somewhat of a concern for me too but so far it's been okay.

I've done marathons with peak mileage below 45 miles (42 to be precise). I even broke 4:00 on that training, although it was tough. Ned is absolutely right that there's nothing at all wrong with doing it this way if that's how you want to do it. We're doing these events mainly because we enjoy them, after all. If a lower-mileage program keeps you happy through training as opposed to turning your training regimen into a grind, and you're okay with giving up a few minutes on race day, that's cool. Oh and also, the bolded part above isn't really "relatively low volume" for normal people during the non-racing season. 30-40 mpw will keep you in really good shape for the spring.

We're all totally normal in here.

 

[tri-man 47]

Oh and also, the bolded part above isn't really "relatively low volume" for normal people during the non-racing season.

We're all totally normal in here.

Except for the 5K swimmer, Mt. Mitchell climber, and sub-3 marathoner who aren't human at all. And that liquors fellow. He was also a little unusual in an adventurous kind of way. (Where is that crazy man?)

 

[Sand]

Oh and also, the bolded part above isn't really "relatively low volume" for normal people during the non-racing season.

We're all totally normal in here.

Except for the 5K swimmer, Mt. Mitchell climber, and sub-3 marathoner who aren't human at all. And that liquors fellow. He was also a little unusual in an adventurous kind of way. (Where is that crazy man?)

Except for that 5k swimmer dude. He's somewhat Greek God-ish, but otherwise completely normal.

----

As a note I have been trudging away - a couple 5mile runs and some indoor riding (yuck). Hopefully a lunchtime ride today and swim tonight.

 

[BassNBrew]

Sand - Started my weekly lacate to threshold indoor bike class today. Today was a 20 minute power assessment. Rode the first 5 minutes at 245, ramped that to a 250 average at the 10 min mark, and then slowly built that to 260 over the next 9 minutes. Final power number was 264 after the last minute surge. Most of the riding was at 167-168 hr moving to 172-173 the last 5 min. The sprint finish took me to 182. Average rpm was 77. Actually felt pretty good for only 3-4 rides in the last 5 months. I guess I'm going to set a stretch goal of 300 for the end of the 10 week class with 10% and 290 being the base goal.

 

[beer 302]

My stupid question of the day to the group:What's more beneficial? A 10 mile run in the morning followed by a 10 mile run at night? OR 10 miles one day, 10 miles the next?

 

[Juxtatarot]

My stupid question of the day to the group:What's more beneficial? A 10 mile run in the morning followed by a 10 mile run at night? OR 10 miles one day, 10 miles the next?

I guess it probably can depend but that Pfitzinger dude discourages two-a-days unless you're already running a ton of miles. Maybe due to the recuperative benefits of sleep?

 

[gruecd]

My stupid question of the day to the group:What's more beneficial? A 10 mile run in the morning followed by a 10 mile run at night? OR 10 miles one day, 10 miles the next?

Probably not much difference. If you're trying to do a ton of miles, doubles are a necessity. I did a 16/10 double last fall. That one was kinda sucky.

 

[Ned]

My stupid question of the day to the group:What's more beneficial? A 10 mile run in the morning followed by a 10 mile run at night? OR 10 miles one day, 10 miles the next?

Recovery is key. Almost no upside to doubling up 2 10's with no sleep in between. Even then, I wouldn't run a 10-10 on back to back days unless I was deep into a marathon cycle like 18/70. I don't think even 18/55 does something like this.

 

[Sand]

Sand - Started my weekly lacate to threshold indoor bike class today. Today was a 20 minute power assessment. Rode the first 5 minutes at 245, ramped that to a 250 average at the 10 min mark, and then slowly built that to 260 over the next 9 minutes. Final power number was 264 after the last minute surge. Most of the riding was at 167-168 hr moving to 172-173 the last 5 min. The sprint finish took me to 182. Average rpm was 77.

Well that is one hell of a way to jump back in! 20 min. tests just aren't much fun, are they? Kinda like going back to school after 10 years off and starting with a 3 hour organic chemistry exam (BTW, those numbers are ridiculous for a guy doing almost no riding.).My own biking story from today - went for a nice lunch ride with a friend who is a lot like you - big guy (215 or so) and he has one of those "infinite power" buttons. On the one big climb we tag teamed it as best we could. I set a new power PR from 7:30-9:30 - it even peaks over my critical power curve. Held 300w out to 9:30. Pretty stoked about that. I really want to hold 300 for 10 minutes, and if that hill was longer (finished it in 8:30 and then my power drops off) I think I would have crushed my 10 minute power mark (290ish).Then this evening went to the pool and finished up a good swim with a 5x200 set on 3:30 - held almost exactly 1:20/100y pace for each one. That along with the hard 1:07 100y and 2:30 200y efforts makes for a really productive session.Great workout day.

 

[tri-man 47]

My stupid question of the day to the group:What's more beneficial? A 10 mile run in the morning followed by a 10 mile run at night? OR 10 miles one day, 10 miles the next?

Recovery is key. Almost no upside to doubling up 2 10's with no sleep in between. Even then, I wouldn't run a 10-10 on back to back days unless I was deep into a marathon cycle like 18/70. I don't think even 18/55 does something like this.

I'm not fond of the same day 10s, but I like the back to backs. I had done that regularly in my marathon training - 10-12 on a Saturday (with tempo), then my long 20-21 miler on Sunday (easy pace on tired legs). I think the overnight sleep is important for some recovery. Don't forget the benefits of an ice bath (or at least really cold water bath) to ease the pains when hitting the mileage hard.

 

[BassNBrew]

Sand - Started my weekly lacate to threshold indoor bike class today. Today was a 20 minute power assessment. Rode the first 5 minutes at 245, ramped that to a 250 average at the 10 min mark, and then slowly built that to 260 over the next 9 minutes. Final power number was 264 after the last minute surge. Most of the riding was at 167-168 hr moving to 172-173 the last 5 min. The sprint finish took me to 182. Average rpm was 77.

Well that is one hell of a way to jump back in! 20 min. tests just aren't much fun, are they? Kinda like going back to school after 10 years off and starting with a 3 hour organic chemistry exam (BTW, those numbers are ridiculous for a guy doing almost no riding.).My own biking story from today - went for a nice lunch ride with a friend who is a lot like you - big guy (215 or so) and he has one of those "infinite power" buttons. On the one big climb we tag teamed it as best we could. I set a new power PR from 7:30-9:30 - it even peaks over my critical power curve. Held 300w out to 9:30. Pretty stoked about that. I really want to hold 300 for 10 minutes, and if that hill was longer (finished it in 8:30 and then my power drops off) I think I would have crushed my 10 minute power mark (290ish).Then this evening went to the pool and finished up a good swim with a 5x200 set on 3:30 - held almost exactly 1:20/100y pace for each one. That along with the hard 1:07 100y and 2:30 200y efforts makes for a really productive session.Great workout day.

Nice workouts.10 weeks and I'll be able to hang with you on a flat.Honestly it wasn't that bad. I was shocked that I could ride at threshold that long, especially after two cardio workouts in the last 4.5 weeks. So much of the 20 minute test is mental. If you let any crack develop or doubt creep up, you're toast. I was telling myself that if I can run 54 miles, 20 minutes will be a walk in the park. Good pacing (for a change) helped too. I don't know if it's true, but I've convinced myself that knocking out that ultra has made long lasting physiological changes for the positive.The other bright spot today was that my foot finally stopped hurting. I've been feeling stress fracture symptoms for several weeks and they went away after hitting the gym the last few nights and the ride today.

 

[jb1020]

Sand - Started my weekly lacate to threshold indoor bike class today. Today was a 20 minute power assessment. Rode the first 5 minutes at 245, ramped that to a 250 average at the 10 min mark, and then slowly built that to 260 over the next 9 minutes. Final power number was 264 after the last minute surge. Most of the riding was at 167-168 hr moving to 172-173 the last 5 min. The sprint finish took me to 182. Average rpm was 77.

Well that is one hell of a way to jump back in! 20 min. tests just aren't much fun, are they? Kinda like going back to school after 10 years off and starting with a 3 hour organic chemistry exam (BTW, those numbers are ridiculous for a guy doing almost no riding.).My own biking story from today - went for a nice lunch ride with a friend who is a lot like you - big guy (215 or so) and he has one of those "infinite power" buttons. On the one big climb we tag teamed it as best we could. I set a new power PR from 7:30-9:30 - it even peaks over my critical power curve. Held 300w out to 9:30. Pretty stoked about that. I really want to hold 300 for 10 minutes, and if that hill was longer (finished it in 8:30 and then my power drops off) I think I would have crushed my 10 minute power mark (290ish).Then this evening went to the pool and finished up a good swim with a 5x200 set on 3:30 - held almost exactly 1:20/100y pace for each one. That along with the hard 1:07 100y and 2:30 200y efforts makes for a really productive session.Great workout day.

Nice workouts.10 weeks and I'll be able to hang with you on a flat.Honestly it wasn't that bad. I was shocked that I could ride at threshold that long, especially after two cardio workouts in the last 4.5 weeks. So much of the 20 minute test is mental. If you let any crack develop or doubt creep up, you're toast. I was telling myself that if I can run 54 miles, 20 minutes will be a walk in the park. Good pacing (for a change) helped too. I don't know if it's true, but I've convinced myself that knocking out that ultra has made long lasting physiological changes for the positive.The other bright spot today was that my foot finally stopped hurting. I've been feeling stress fracture symptoms for several weeks and they went away after hitting the gym the last few nights and the ride today.

Can you bike geeks direct me to the cliff note versions of all this new terminology? I just got my trainer in and took a quick 20 minute spin on it after the kids went to bed. I don't know a think about the cadence...whats good, whats bad, what should I shoot for??? Avg was 61, max 107. Unfortunately that means nothing to me.HR knowledge was about all I had to go by. I could cruise in the 14-15mph range and keep it 140 or lower, but as soon as I kicked it into low gear my HR went into the 170s. The indoor ride wasn't too bad...got to watch some hoops Sand, I just signed up on Strava and followed you. I'm open for any advice. TIA

 

[Sand]

Sand - Started my weekly lacate to threshold indoor bike class today. Today was a 20 minute power assessment. Rode the first 5 minutes at 245, ramped that to a 250 average at the 10 min mark, and then slowly built that to 260 over the next 9 minutes. Final power number was 264 after the last minute surge. Most of the riding was at 167-168 hr moving to 172-173 the last 5 min. The sprint finish took me to 182. Average rpm was 77.

Well that is one hell of a way to jump back in! 20 min. tests just aren't much fun, are they? Kinda like going back to school after 10 years off and starting with a 3 hour organic chemistry exam (BTW, those numbers are ridiculous for a guy doing almost no riding.).My own biking story from today - went for a nice lunch ride with a friend who is a lot like you - big guy (215 or so) and he has one of those "infinite power" buttons. On the one big climb we tag teamed it as best we could. I set a new power PR from 7:30-9:30 - it even peaks over my critical power curve. Held 300w out to 9:30. Pretty stoked about that. I really want to hold 300 for 10 minutes, and if that hill was longer (finished it in 8:30 and then my power drops off) I think I would have crushed my 10 minute power mark (290ish).Then this evening went to the pool and finished up a good swim with a 5x200 set on 3:30 - held almost exactly 1:20/100y pace for each one. That along with the hard 1:07 100y and 2:30 200y efforts makes for a really productive session.Great workout day.

Nice workouts.10 weeks and I'll be able to hang with you on a flat.Honestly it wasn't that bad. I was shocked that I could ride at threshold that long, especially after two cardio workouts in the last 4.5 weeks. So much of the 20 minute test is mental. If you let any crack develop or doubt creep up, you're toast. I was telling myself that if I can run 54 miles, 20 minutes will be a walk in the park. Good pacing (for a change) helped too. I don't know if it's true, but I've convinced myself that knocking out that ultra has made long lasting physiological changes for the positive.The other bright spot today was that my foot finally stopped hurting. I've been feeling stress fracture symptoms for several weeks and they went away after hitting the gym the last few nights and the ride today.

Can you bike geeks direct me to the cliff note versions of all this new terminology? I just got my trainer in and took a quick 20 minute spin on it after the kids went to bed. I don't know a think about the cadence...whats good, whats bad, what should I shoot for??? Avg was 61, max 107. Unfortunately that means nothing to me.HR knowledge was about all I had to go by. I could cruise in the 14-15mph range and keep it 140 or lower, but as soon as I kicked it into low gear my HR went into the 170s. The indoor ride wasn't too bad...got to watch some hoops Sand, I just signed up on Strava and followed you. I'm open for any advice. TIA

Honestly cadence is individual and your body will find what it likes best. I tend to be at 90-100, BnB mashes a bit more. The numbers we are talking about are power numbers - force/time. Bike riding has so many variables that speed can be wildly different between days on the same course. Power just looks at how much energy someone is putting into the pedals. To get the measurement you need a power meter on the bike (primer here). They aren't inexpensive (but I love mine!). Strava will estimate, but it isn't a terribly good estimator. Many trainers have a consistent enough output that measuring speed on it can give a good estimate of power. What kind of trainer did you get?HR is another great way to track effort indoors, since it is a relatively controlled environment. Do be sure to have a fan or two going, as you really need them indoors.Advice? Just ride, man. Ride hard, ride easy.

 

[BassNBrew]

Sand - Started my weekly lacate to threshold indoor bike class today. Today was a 20 minute power assessment. Rode the first 5 minutes at 245, ramped that to a 250 average at the 10 min mark, and then slowly built that to 260 over the next 9 minutes. Final power number was 264 after the last minute surge. Most of the riding was at 167-168 hr moving to 172-173 the last 5 min. The sprint finish took me to 182. Average rpm was 77.

Well that is one hell of a way to jump back in! 20 min. tests just aren't much fun, are they? Kinda like going back to school after 10 years off and starting with a 3 hour organic chemistry exam (BTW, those numbers are ridiculous for a guy doing almost no riding.).My own biking story from today - went for a nice lunch ride with a friend who is a lot like you - big guy (215 or so) and he has one of those "infinite power" buttons. On the one big climb we tag teamed it as best we could. I set a new power PR from 7:30-9:30 - it even peaks over my critical power curve. Held 300w out to 9:30. Pretty stoked about that. I really want to hold 300 for 10 minutes, and if that hill was longer (finished it in 8:30 and then my power drops off) I think I would have crushed my 10 minute power mark (290ish).Then this evening went to the pool and finished up a good swim with a 5x200 set on 3:30 - held almost exactly 1:20/100y pace for each one. That along with the hard 1:07 100y and 2:30 200y efforts makes for a really productive session.Great workout day.

Nice workouts.10 weeks and I'll be able to hang with you on a flat.Honestly it wasn't that bad. I was shocked that I could ride at threshold that long, especially after two cardio workouts in the last 4.5 weeks. So much of the 20 minute test is mental. If you let any crack develop or doubt creep up, you're toast. I was telling myself that if I can run 54 miles, 20 minutes will be a walk in the park. Good pacing (for a change) helped too. I don't know if it's true, but I've convinced myself that knocking out that ultra has made long lasting physiological changes for the positive.The other bright spot today was that my foot finally stopped hurting. I've been feeling stress fracture symptoms for several weeks and they went away after hitting the gym the last few nights and the ride today.

Can you bike geeks direct me to the cliff note versions of all this new terminology? I just got my trainer in and took a quick 20 minute spin on it after the kids went to bed. I don't know a think about the cadence...whats good, whats bad, what should I shoot for??? Avg was 61, max 107. Unfortunately that means nothing to me.HR knowledge was about all I had to go by. I could cruise in the 14-15mph range and keep it 140 or lower, but as soon as I kicked it into low gear my HR went into the 170s. The indoor ride wasn't too bad...got to watch some hoops Sand, I just signed up on Strava and followed you. I'm open for any advice. TIA

Honestly cadence is individual and your body will find what it likes best. I tend to be at 90-100, BnB mashes a bit more. The numbers we are talking about are power numbers - force/time. Bike riding has so many variables that speed can be wildly different between days on the same course. Power just looks at how much energy someone is putting into the pedals. To get the measurement you need a power meter on the bike (primer here). They aren't inexpensive (but I love mine!). Strava will estimate, but it isn't a terribly good estimator. Many trainers have a consistent enough output that measuring speed on it can give a good estimate of power. What kind of trainer did you get?HR is another great way to track effort indoors, since it is a relatively controlled environment. Do be sure to have a fan or two going, as you really need them indoors.Advice? Just ride, man. Ride hard, ride easy.

Try to develop some good habits and shoot for a 90+ cadence.Ditto on the fan...you're hr will run artifically high without cooling. Too much is better than too little.

 

[jb1020]

thanks guys...Good call with the fan, my HR went from the 140's to 170's almost instantly.

 

[2Young2BBald]

thanks guys...Good call with the fan, my HR went from the 140's to 170's almost instantly.

Be patient with improving your cadence. I am a grinder and no matter how hard I try, I cannot build to anywhere near the averages of BnB and Sand. I find heart rate a much better gauge of my output because of this. I find that my run all day HR of sub 160 is borderline uncomfortable to hold over long periods of time (1/2 hour or more) on the bike. If you plan on doing all trainer rides over the winter, I suggest swapping on an old tire or buying a trainer specific tire so you don't wear down a good tire. I use a fan too, but every once in a while (especially when I feel a cold coming on) I leave the fan off and put on a hooded sweatshirt and running tights under my bike shorts and crank out the toxins. I'll double up on fluids going 1/2 water 1/2 HEED.

 

[Sand]

thanks guys...

Good call with the fan, my HR went from the 140's to 170's almost instantly.

Be patient with improving your cadence. I am a grinder and no matter how hard I try, I cannot build to anywhere near the averages of BnB and Sand. I find heart rate a much better gauge of my output because of this. I find that my run all day HR of sub 160 is borderline uncomfortable to hold over long periods of time (1/2 hour or more) on the bike. If you plan on doing all trainer rides over the winter, I suggest swapping on an old tire or buying a trainer specific tire so you don't wear down a good tire. I use a fan too, but every once in a while (especially when I feel a cold coming on) I leave the fan off and put on a hooded sweatshirt and running tights under my bike shorts and crank out the toxins. I'll double up on fluids going 1/2 water 1/2 HEED.

On the fan - your HR should go down. Heat drives it up at the same level. Did you reverse those?On cadence - your naturally selected cadence will naturally fall into place. I personally think something pretty high works best, as high torque really tears up my legs. It is, however, a good skill to have to be able to spin at 110+rpm. You will need it on the road at some point, so it is prudent to do some intervals where you work on it.

On to my buddy 2Y:

At the same effort level my bike HR will be ~10 beats lower. The bike supports a lot of body weight, so HR is lower. HR is even lower swimming, BTW, due to the same effect magnified.

On the hoodie thing - yeah, like you need to lose weight. Well, the toxins part I can definitely see, though. (a cold coming on is really code for "a visit from Chad", right?)

I'd use an old/cheap tire. I hate switching out tires, so during the winter I tend to sport a crappy tire on the back so I can be flexible. Good tires go on in the spring when I can safely flip my trainer the bird and stick it in a corner to gather dust.

Finally, HEED is disgusting. That has to be at least some of those toxins you're talking about! Chad notwithstanding, of course.

 

[SFBayDuck]

Set out to "just get a run in" this afternoon, as I'm traveling all next week so want to be sure to get a good week in. Hit one of my normal trails and after warming up decided to push it a bit and bumped the HR up to my MAF zone +15 or so, and according to Strava ran a couple of those segments faster than at any time in the past month (when I joined Strava). After 4 miles decided it seemed like a good time to do some hill repeats, so busted out four near all-out efforts on a little hill near the parking lot, with recovery jog back down. Felt good to do a little intensity, looking forward to continuing to mix that in with my typical MAF runs.

ETA: Won't get to do it while traveling for our Global Sales Kickoff (ie late nights drinking in Atlanta with the colleagues all week), but the week after I'll be doing an LT field test to help me plan my tempo/speed workouts more effectively. I'm planning on the below, any experience or thoughts on this?

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

The 30 minute TT begins.

At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.

The average for the final 20 minutes is your Lactate Threshold or LT.

You should finish knowing you gave it everything you had.

15 minutes easy cool down.

 

[FUBAR]

Set out to "just get a run in" this afternoon, as I'm traveling all next week so want to be sure to get a good week in. Hit one of my normal trails and after warming up decided to push it a bit and bumped the HR up to my MAF zone +15 or so, and according to Strava ran a couple of those segments faster than at any time in the past month (when I joined Strava). After 4 miles decided it seemed like a good time to do some hill repeats, so busted out four near all-out efforts on a little hill near the parking lot, with recovery jog back down. Felt good to do a little intensity, looking forward to continuing to mix that in with my typical MAF runs.

ETA: Won't get to do it while traveling for our Global Sales Kickoff (ie late nights drinking in Atlanta with the colleagues all week), but the week after I'll be doing an LT field test to help me plan my tempo/speed workouts more effectively. I'm planning on the below, any experience or thoughts on this?

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

The 30 minute TT begins.

At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.

The average for the final 20 minutes is your Lactate Threshold or LT.

You should finish knowing you gave it everything you had.

15 minutes easy cool down.

Yesterday - 3 minute warmup, then 5 minute intervals run/jog 4.5 times (5 run intervals, 4 jog) then a brief cool-down and stretch. The running intervals were just below 7 minute pace, concentrating on proper breathing and form. 6.7 miles total.

Today - 14 13 LSD (had to cut it short to get our oldest son to his basketball game on time)

Sunday - rest

Today's LSD is the first time I've carried water or food during this training. Forgot how just carrying the extra few lbs can make a difference. Actually kept it at a 8-8:15 pace, felt pretty good - arms got tired from carrying the water

 

[Ned]

Set out to "just get a run in" this afternoon, as I'm traveling all next week so want to be sure to get a good week in. Hit one of my normal trails and after warming up decided to push it a bit and bumped the HR up to my MAF zone +15 or so, and according to Strava ran a couple of those segments faster than at any time in the past month (when I joined Strava). After 4 miles decided it seemed like a good time to do some hill repeats, so busted out four near all-out efforts on a little hill near the parking lot, with recovery jog back down. Felt good to do a little intensity, looking forward to continuing to mix that in with my typical MAF runs.

ETA: Won't get to do it while traveling for our Global Sales Kickoff (ie late nights drinking in Atlanta with the colleagues all week), but the week after I'll be doing an LT field test to help me plan my tempo/speed workouts more effectively. I'm planning on the below, any experience or thoughts on this?

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

The 30 minute TT begins.

At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.

The average for the final 20 minutes is your Lactate Threshold or LT.

You should finish knowing you gave it everything you had.

15 minutes easy cool down.

So what sort of effort are you supposed to be running at during the TT? 30:00 doesn't seem long enough if you're using avg HR as the goal.

 

[sho nuff]

Finally was feeling up to a run and the kids are hit with the flu now...plus its freaking pouring down now as I watch my street look like a river.Hopefully it holds up a bit later today or I will get a short treadmill run in before getting out there tomorrow.These warmer temps are interesting in January (it hit 70 yesterday).

 

[SFBayDuck]

Set out to "just get a run in" this afternoon, as I'm traveling all next week so want to be sure to get a good week in. Hit one of my normal trails and after warming up decided to push it a bit and bumped the HR up to my MAF zone +15 or so, and according to Strava ran a couple of those segments faster than at any time in the past month (when I joined Strava). After 4 miles decided it seemed like a good time to do some hill repeats, so busted out four near all-out efforts on a little hill near the parking lot, with recovery jog back down. Felt good to do a little intensity, looking forward to continuing to mix that in with my typical MAF runs.

ETA: Won't get to do it while traveling for our Global Sales Kickoff (ie late nights drinking in Atlanta with the colleagues all week), but the week after I'll be doing an LT field test to help me plan my tempo/speed workouts more effectively. I'm planning on the below, any experience or thoughts on this?

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

The 30 minute TT begins.

At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.

The average for the final 20 minutes is your Lactate Threshold or LT.

You should finish knowing you gave it everything you had.

15 minutes easy cool down.

So what sort of effort are you supposed to be running at during the TT? 30:00 doesn't seem long enough if you're using avg HR as the goal.

How to gauge effort on this is my biggest concern, as it's supposed to be as hard as you can run while still finishing. With my penchant for long, slow trail runs I'm not used to pushing it for longer than a hill here or an interval there, so not really sure how to start out. Friel addresses this in his book, "The key to this test is pacing. Almost everyone starts at too great an intensity and then fades in the last few minutes. It's not unusual to hear of athletes failing to finish the test the first time because of starting out too fast. Tell yourself you'll hold back just a little the first 10 minutes, and continually remind yourself of this once the test begins."I have a feeling I may have to try this a couple of times to get it right.

As for the duration, it's really not even 30 minutes but the avg HR for the last 20 that we're using as the estimate of the LT. This test is not only in Friel's book but one of the most common ones I came across just googling "LT test" across the interwebs.

Those of you that "know" your LT, how did you determine it? Lab testing or field test, and if a field test what did you do?

 

[mr. furley]

i'm thisclose to signing up for my first half marathon in May. didn't realize there was one available that soon .

bumped into some guys this morning at the local mall who were cleaning up after a local running club's saturday group run. they gave me a flyer with their saturday schedule and some literature that pointed me to the marathon website.. it includes a training plan.

http://www.prevea.com/display/displayFile.aspx?docid=1398&filename=/Cellcom_Marathon/Training_Run_Calendar_HALF.pdf

how does this look? i don't really want to reel it back to 2 or 3 mile runs every other day for the next 2 months. do i just continue on as i am now (4-6 miles every other day) and pick up the plan in mid-February when the plan miles start to go up? or go with the plan and run the 2 or 3 miles as suggested?

also, anyone who is/has run in this thing, how fast does it fill up?

 

[beer 302]

i'm thisclose to signing up for my first half marathon in May. didn't realize there was one available that soon .

bumped into some guys this morning at the local mall who were cleaning up after a local running club's saturday group run. they gave me a flyer with their saturday schedule and some literature that pointed me to the marathon website.. it includes a training plan.

http://www.prevea.com/display/displayFile.aspx?docid=1398&filename=/Cellcom_Marathon/Training_Run_Calendar_HALF.pdf

how does this look? i don't really want to reel it back to 2 or 3 mile runs every other day for the next 2 months. do i just continue on as i am now (4-6 miles every other day) and pick up the plan in mid-February when the plan miles start to go up? or go with the plan and run the 2 or 3 miles as suggested?

also, anyone who is/has run in this thing, how fast does it fill up?

DO IT ya #### Start the training where it matches your level now, why go backwards? The one I'm doing now I started in week 4 so it finishes up at the right time but it was also probably as course to where I was trainingwise anyhow.

 

[SFBayDuck]

i'm thisclose to signing up for my first half marathon in May. didn't realize there was one available that soon .

bumped into some guys this morning at the local mall who were cleaning up after a local running club's saturday group run. they gave me a flyer with their saturday schedule and some literature that pointed me to the marathon website.. it includes a training plan.

http://www.prevea.com/display/displayFile.aspx?docid=1398&filename=/Cellcom_Marathon/Training_Run_Calendar_HALF.pdf

how does this look? i don't really want to reel it back to 2 or 3 mile runs every other day for the next 2 months. do i just continue on as i am now (4-6 miles every other day) and pick up the plan in mid-February when the plan miles start to go up? or go with the plan and run the 2 or 3 miles as suggested?

also, anyone who is/has run in this thing, how fast does it fill up?

DO IT ya #### Start the training where it matches your level now, why go backwards? The one I'm doing now I started in week 4 so it finishes up at the right time but it was also probably as course to where I was trainingwise anyhow.

and Sign up. Nothing like your first attempt at a new distance on the calendar to keep you motivated!

 

[prosopis]

i'm thisclose to signing up for my first half marathon in May. didn't realize there was one available that soon .

bumped into some guys this morning at the local mall who were cleaning up after a local running club's saturday group run. they gave me a flyer with their saturday schedule and some literature that pointed me to the marathon website.. it includes a training plan.

http://www.prevea.com/display/displayFile.aspx?docid=1398&filename=/Cellcom_Marathon/Training_Run_Calendar_HALF.pdf

how does this look? i don't really want to reel it back to 2 or 3 mile runs every other day for the next 2 months. do i just continue on as i am now (4-6 miles every other day) and pick up the plan in mid-February when the plan miles start to go up? or go with the plan and run the 2 or 3 miles as suggested?

also, anyone who is/has run in this thing, how fast does it fill up?

First off do sign up. I came across this issue when I did the Higdon intermediate training plan. I was already doing more mileage then it called for. I ended up using the plan but I added 2 miles to the weekday runs and 3 miles to the long weekend runs. Other then that I followed his plan. That worked for me.

 

[prosopis]

I did a ten mile run yesterday. May be the coldest run I have ever done. We are breaking low temp records here. It was in the 30s when I went out. I wore a tech shirt under a cotton tee. Other then that I was dressed same as if it was 60 out.Badass

 

[Sand]

May be the coldest run I have ever done. We are breaking low temp records here. It was in the 30s

:finger: ---Good week last week. 15 miles run, 96 miles ridden, and 3k swum - about 8 hours all told.

 

[sho nuff]

May be the coldest run I have ever done. We are breaking low temp records here. It was in the 30s

:finger:

Though...it was about 70 here.Odd going out in mid-january wearing shorts and a tank top and needing to bring water with me as I was sweating like a champ.Temps coming back down as they fall all day today though.