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Ran a 10k - Official Thread (12 Viewers)
- Thread starter Ned
- Start date
FUBAR
Footballguy
thanks for the reminder. With a 4 day weekend, I had planned to get my last round of long distance before taper. Looks like everyday is decent (20 degrees Saturday but that's doable) except Monday with a 77-95% chance of rain. So I'll ride inside Monday, I can't run too long Sunday (well, I could but it would start in the dark) with Church so maybe a brick then...
Thinking something like:
Friday: 13 with 6 at sub marathon goal pace
Saturday: 22
Sunday: ride 1 hour, run 13
Monday: recovery ride
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Hang 10
Footballguy
MAC_32
Footballguy
Trail 10K, almost all single track. One rough climb (20% grade, 200') and the rest is typical trail stuff - no even footing with constant 10-30' up's, down's, and side's. We've gotten about a foot of snow in the last 48 hours and there's one more blast coming late tomorrow. Temps are supposed to be around 8 degrees race time.
Should be fun.
Hang 10
Footballguy
FUBAR
Footballguy
sub marathon / HM pace, whatever. Basically in the low 7s.
The rest of the weekend will be fun. Maybe get a bit more hiking in, and the boys are enjoying swimming but it's not as hands-on as they need, so I might give some lessons.
Nigel
Footballguy
FUBAR
Footballguy
Hang 10
Footballguy
tri-man 47
Footballguy
I've tended to emphasize a strong exhale, which naturally sets up a solid inhale (while also reinforcing the stride). It's all through the mouth, but the focus makes it a good, deep cycle. belljr, that seems odd that your exhale is uncomfortable! And yawning too? Hmm. You sure you're not just overtired or fighting a cold/flu?
--
I'm planning on 20 this Saturday, and the Chicago temp will be about 5 degrees or less ..with winds. My plan is to drive up to Milwaukee and run in the Pettit Center (where gruecd has run and raced). 50 degrees inside, and it's a 443 yard track around the ice rink. Boring stuff, but almost three hours in the Chicago cold doesn't seem healthy.
FUBAR
Footballguy
well, day one and I already cheated. instead of 13 with 6 at sub marathon goal pace, I did 12 with 45 minutes at HM type pace and played a game with it - my laps are 3 minutes, so that makes for 15 laps. My original goal was to run 10 sub 7:15. Felt good so I ended up doing 10 sub 7, 4 between 7-7:15 and one at 7:19.
Hang 10
Footballguy
Solid.
well, day one and I already cheated. instead of 13 with 6 at sub marathon goal pace, I did 12 with 45 minutes at HM type pace and played a game with it - my laps are 3 minutes, so that makes for 15 laps. My original goal was to run 10 sub 7:15. Felt good so I ended up doing 10 sub 7, 4 between 7-7:15 and one at 7:19.
gruecd
Footballguy
Hey guys, sorry for being so sparse lately, but life's been crazy with work, wedding planning, and getting ready for the move to the suburbs, among other things. Had to hop on to share a good workout, though. Dragged a work/running buddy of mine to the Pettit last night for 9 miles with 2 x 2M tempo. Goal was to average 6:45-6:50 pace for the tempo miles, and we ended up going 6:34/6:34 and 6:35/6:39. Training has been inconsistent, but if I can just drop another 10-15 pounds before the race in 10+ weeks and keep hitting the key workouts, I think I have a shot to hit my 3:10 goal time!
prosopis
Arizona Chupacabra
I did my first attempt at running by HR with the new Garmin 225. I did 7 miles, avg HR 146, avg pace 12:25.
In the beginning I had a real hard time running slow enough to keep my HR down. My usual runs were in the 9:30-10:00 pace so this seemed really strange. I did start to get used to it later in the run.
Does anyone know of a site that would explain how to use the Garmin 225 for idiots. I cant figure out how to create a workout at Garmin Connect and transfer it to the device. I cant even figure out how to transfer some of Garmins pre made training plans to the 225.
The watch was also vibrating a LOT during my run. I dont know why? I also thought I would hear something through my headphones coaching me and I did not. I did bluetooth connect the watch to my phone which is connected to headphones.
I think I will love this watch when I figure out how to use it properly. The HR tracking is awesome. I am assuming the more I train using HR the faster my pace will become at a lower HR? I have to say on one hand I was disappointed with my pace but on the other hand I feel a lot better then when I was running faster and had no clue what my HR was.
In the beginning I had a real hard time running slow enough to keep my HR down. My usual runs were in the 9:30-10:00 pace so this seemed really strange. I did start to get used to it later in the run.
Does anyone know of a site that would explain how to use the Garmin 225 for idiots. I cant figure out how to create a workout at Garmin Connect and transfer it to the device. I cant even figure out how to transfer some of Garmins pre made training plans to the 225.
The watch was also vibrating a LOT during my run. I dont know why? I also thought I would hear something through my headphones coaching me and I did not. I did bluetooth connect the watch to my phone which is connected to headphones.
I think I will love this watch when I figure out how to use it properly. The HR tracking is awesome. I am assuming the more I train using HR the faster my pace will become at a lower HR? I have to say on one hand I was disappointed with my pace but on the other hand I feel a lot better then when I was running faster and had no clue what my HR was.
Nigel
Footballguy
18M treadmill run is done, really wasn't too bad but hope it's the last time I need to resort to that. An hour after finishing I fee like I could go out and run again. Not sure if that's a sign of fitness or maybe That I didn't work hard enough. Probably the latter. Started very slow but ran the last 5M around MGP, 8:37 overall for the run. Will probably skip a scheduled day off tomorrow and get a run in to get over 50 for the week, which will be a first for me.
FUBAR
Footballguy
no idea on the Garmin 225 stuff, but you're going through the same thing a lot of us have with heartrate. It gets a lot better.
FUBAR
Footballguy
just make it a nice slow recovery run.
I'm probably moving my recovery ride to tomorrow morning instead of Monday and making a decent workout work in the rain Monday. That just seems smarter.
The 21.2M / 3:03 felt pretty good. Cold and windy but nothing like you northerners deal with.
Juxtatarot
Footballguy
Juxtatarot
Footballguy
Nigel
Footballguy
prosopis
Arizona Chupacabra
tri-man 47
Footballguy
Too excited not to share. A week of cold-weather junk then some ideal temp, indoor spunk. Weekdays were all around 20 degrees with occasional NW winds that had some bite. Hard to be very productive in that. Saturday, as forecasted, was worse: 7 degrees this a.m. with a steady, sharp NW wind. As planned, I drove ninety minutes to Milwaukee's Pettit Center to run the 445M indoor track that surrounds their ice rink. Many thanks to gruecd for offering spot-on pre-run logistics info.
M: 1000m swim
T: 10 miles
W: strength work
Th: 12 miles
F: 8 miles:
S: 20 miles with 8 x 2.2 mile intervals (7:40/mi., sub-marathon pace)
S: Will be stretching or strength work
50 miles for the week. Besides the weather, I had tummy problems on Thursday that lingered into Friday. But today, as Ned would say, it was game on! A quick warm-up, then started my long intervals. Gruecd had cautioned that they didn't have a pace clock, and I didn't know if I'd get my Garmin set properly for the indoor laps. So I did it very old school - I brought the clock with a second hand from my basement.
I parked my bag/gear near a post at one of the turns, and propped the clock on it. I knew from my own calculations and a pace chart they had posted that laps would be about 2:05 (ideally), or 17 minutes per set. That allowed me to grab a fluid bottle after each set (and a Shot Block after every other set), run a decent recovery lap, then take off again on the 20 minute mark. No real rest time. I was cruising the whole time ...no mind games at all; no extra effort to complete the final sets. I've hoped to run Boston's first half (with a general downhill) at a 7:50-55 pace, and this training is encouraging for that. All in all, a memorable workout! While walking toward the track exit, another runner called "hey," pointed, and said "nice run!" After changing, I stopped back by the track to recheck the pace chart, and he had stopped and was sitting nearby. I thanked him again, and he added that I was looking very effortless out there. And, yeah, that's how it felt!
M: 1000m swim
T: 10 miles
W: strength work
Th: 12 miles
F: 8 miles:
S: 20 miles with 8 x 2.2 mile intervals (7:40/mi., sub-marathon pace)
S: Will be stretching or strength work
50 miles for the week. Besides the weather, I had tummy problems on Thursday that lingered into Friday. But today, as Ned would say, it was game on! A quick warm-up, then started my long intervals. Gruecd had cautioned that they didn't have a pace clock, and I didn't know if I'd get my Garmin set properly for the indoor laps. So I did it very old school - I brought the clock with a second hand from my basement.
I parked my bag/gear near a post at one of the turns, and propped the clock on it. I knew from my own calculations and a pace chart they had posted that laps would be about 2:05 (ideally), or 17 minutes per set. That allowed me to grab a fluid bottle after each set (and a Shot Block after every other set), run a decent recovery lap, then take off again on the 20 minute mark. No real rest time. I was cruising the whole time ...no mind games at all; no extra effort to complete the final sets. I've hoped to run Boston's first half (with a general downhill) at a 7:50-55 pace, and this training is encouraging for that. All in all, a memorable workout! While walking toward the track exit, another runner called "hey," pointed, and said "nice run!" After changing, I stopped back by the track to recheck the pace chart, and he had stopped and was sitting nearby. I thanked him again, and he added that I was looking very effortless out there. And, yeah, that's how it felt!
tri-man 47
Footballguy
Thanks! Preliminary goal time had been about 3:35, which might put me around top 10% in my new old-man AG. But after running a 3:29 in Houston, and now with three months of training following that, I have hopes of running close to a 3:30. Boston is tougher, as you know, because of the late hills and the difficulty of running any sort of tangents (so the mileage can run a little long, adding a minute or two).
MAC_32
Footballguy
2016 Dirty Love 10K
2014 - 1:02:11, 13th place
2015 -58:50, 28th place
As advertised earlier this week, it was ####### cold - much colder this year than the previous two years. It got above single digits by the time the gun went off though! However, to my surprise, I noticed while I was warming up (warming up - also a first) there was not a ton of snow. We got more than a foot at my house, but only a couple inches after Wednesday. I guess whatever snow piled up out there got matted down over the last few days. I wasn't sure what to expect as far as times, but I felt better about my pr chances about this time.
I went back to the car, disrobed, then waited until five minutes before the gun to jog to the start line as I stayed warm. My friends see me trotting through the woods all just shake their heads in sync as I show up a minute before the start of the race, per usual. 'Hey guys, good luck, talk to you after the race, peace.' BANG.
I was very happy with my race last year, but my one mistake was the first quarter mile. I was determined not to get bottle necked again. I hate starting races fast anymore, but there's no choice here. I got to the quarter mile bridge just before the single track started in 7th'ish place, as planned. To my surprise, I felt the pack directly in front of me was moving slower than I wanted to. I dealt with it for a couple minutes, but I knew I had a walking segment at mile one and wanted to take advantage of this mile more than I was. Having practiced these trails a lot more than previous winters I knew there were two short back to back gaps to pick them off, the second of which on a sharp 30' down hill side hill. I got all four of them within about 30 seconds and found myself in 3rd. I knew I'd lose 1 and 2 on the steep climb at mile one, but I wanted to get there by then, figured it'd help later.
Once I got halfway up the climb and I was no longer running much faster than a brisk walk pace I started hiking. A lot of people passed me, but I didn't count how many. Once getting to the top, segment two began. I had a little less than two miles before the next walk. The next quarter mile is wider, so I need to pass as many people as I can before we branch off into something tighter again. It's still uphill, but a much lower grade. Since I walked the end of the steep grade I breezed by 3 or 4 during this stretch. I came just short of passing one more, but there was a good downhill segment I figured I could slip by him despite the tight trail. I had to jump a tree, but I managed. I used this downhill stretch to catch the next pack. We turn and start a gentle climb again rather quickly, so I wanted pacers. I stayed about 5-10' back all the way to the next walk. It's about 10 steep stairs that I can one step walking but would need to two step running. Lose about 20' in distance, but popped a couple of chews and took off again.
This is my best segment. It's mostly downhill and none of the ups are rough enough to kill your pace. I picked one off and got right on the hip of the other two once the down segment was done. I was very happy with where I was, so I took the foot off the throttle here (more on this later) as I didn't want to run out of energy late. I basically stayed on their hip for the next 3/4 mile until the next walking segment ( similar as the last one). I lost another 20' but then I took off after. Got the first one a minute later and number two a minute after that. Blew by them so fast that when I got to the last 10 second walking segment a half mile later neither one of them were close enough to pass me before starting running again. I popped my last two chews and really laid the hammer down. The next five minutes can be attacked, but the finish is tight. I saw a target I hadn't seen all race soon thereafter and pushed myself to passing him on the final steep down before it tightens up, which i did. I figured I'd coast at this point as I had already blown my expectations out of the water, but I saw one more target as I got to the bottom of the hill. As I said, this stretch is tight, but there are a couple of spots to make a move and the final 50 meters are a sprint. Go time. I made tremendous progress on a down stretch, but he created space on the climb thereafter. I figured I had to really attack the final two downs if I stood a chance, which I did, but as he fessed up later - he saw me coming and attacked the final downs more than he had earlier. As I emerged from the woods catching him wasn't going to happen, I saw a 4 on the timer, I did a double take, mini pumped my fist, then temporarily just decided to smile and enjoy the sprint in. As I got closer I saw 47:5_ and made a final push to make sure I crossed in under 48 though.
47:58, 4th overall, age group winner, 10+ minute pr, and a 24 place improvement over a year ago. Holy ####.
At first I was floored, couldn't believe what I just did. Then I thought back to that stretch in the middle of the race in which I chose to conserve energy, and realized had I not then I'd have had a podium. Then perspective quickly kicked in reminding me HOLY #### YOU PR'D BY TEN PLUS MINUTES. So I enjoyed the rest of the day. But now I have something to work towards for next year...
2014 - 1:02:11, 13th place
2015 -58:50, 28th place
As advertised earlier this week, it was ####### cold - much colder this year than the previous two years. It got above single digits by the time the gun went off though! However, to my surprise, I noticed while I was warming up (warming up - also a first) there was not a ton of snow. We got more than a foot at my house, but only a couple inches after Wednesday. I guess whatever snow piled up out there got matted down over the last few days. I wasn't sure what to expect as far as times, but I felt better about my pr chances about this time.
I went back to the car, disrobed, then waited until five minutes before the gun to jog to the start line as I stayed warm. My friends see me trotting through the woods all just shake their heads in sync as I show up a minute before the start of the race, per usual. 'Hey guys, good luck, talk to you after the race, peace.' BANG.
I was very happy with my race last year, but my one mistake was the first quarter mile. I was determined not to get bottle necked again. I hate starting races fast anymore, but there's no choice here. I got to the quarter mile bridge just before the single track started in 7th'ish place, as planned. To my surprise, I felt the pack directly in front of me was moving slower than I wanted to. I dealt with it for a couple minutes, but I knew I had a walking segment at mile one and wanted to take advantage of this mile more than I was. Having practiced these trails a lot more than previous winters I knew there were two short back to back gaps to pick them off, the second of which on a sharp 30' down hill side hill. I got all four of them within about 30 seconds and found myself in 3rd. I knew I'd lose 1 and 2 on the steep climb at mile one, but I wanted to get there by then, figured it'd help later.
Once I got halfway up the climb and I was no longer running much faster than a brisk walk pace I started hiking. A lot of people passed me, but I didn't count how many. Once getting to the top, segment two began. I had a little less than two miles before the next walk. The next quarter mile is wider, so I need to pass as many people as I can before we branch off into something tighter again. It's still uphill, but a much lower grade. Since I walked the end of the steep grade I breezed by 3 or 4 during this stretch. I came just short of passing one more, but there was a good downhill segment I figured I could slip by him despite the tight trail. I had to jump a tree, but I managed. I used this downhill stretch to catch the next pack. We turn and start a gentle climb again rather quickly, so I wanted pacers. I stayed about 5-10' back all the way to the next walk. It's about 10 steep stairs that I can one step walking but would need to two step running. Lose about 20' in distance, but popped a couple of chews and took off again.
This is my best segment. It's mostly downhill and none of the ups are rough enough to kill your pace. I picked one off and got right on the hip of the other two once the down segment was done. I was very happy with where I was, so I took the foot off the throttle here (more on this later) as I didn't want to run out of energy late. I basically stayed on their hip for the next 3/4 mile until the next walking segment ( similar as the last one). I lost another 20' but then I took off after. Got the first one a minute later and number two a minute after that. Blew by them so fast that when I got to the last 10 second walking segment a half mile later neither one of them were close enough to pass me before starting running again. I popped my last two chews and really laid the hammer down. The next five minutes can be attacked, but the finish is tight. I saw a target I hadn't seen all race soon thereafter and pushed myself to passing him on the final steep down before it tightens up, which i did. I figured I'd coast at this point as I had already blown my expectations out of the water, but I saw one more target as I got to the bottom of the hill. As I said, this stretch is tight, but there are a couple of spots to make a move and the final 50 meters are a sprint. Go time. I made tremendous progress on a down stretch, but he created space on the climb thereafter. I figured I had to really attack the final two downs if I stood a chance, which I did, but as he fessed up later - he saw me coming and attacked the final downs more than he had earlier. As I emerged from the woods catching him wasn't going to happen, I saw a 4 on the timer, I did a double take, mini pumped my fist, then temporarily just decided to smile and enjoy the sprint in. As I got closer I saw 47:5_ and made a final push to make sure I crossed in under 48 though.
47:58, 4th overall, age group winner, 10+ minute pr, and a 24 place improvement over a year ago. Holy ####.
At first I was floored, couldn't believe what I just did. Then I thought back to that stretch in the middle of the race in which I chose to conserve energy, and realized had I not then I'd have had a podium. Then perspective quickly kicked in reminding me HOLY #### YOU PR'D BY TEN PLUS MINUTES. So I enjoyed the rest of the day. But now I have something to work towards for next year...
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Hang 10
Footballguy
Had a nice little recovery week after that relay race torture. Starting to feel like my fitness is starting to improve.
M - Recovery spin & some core work.
T - 7 miles @ 8:35(151)
W - 9 miles @ 7:56(156) Was really happy about this run. I was shocked that my body already seemed recovered.
TH - 8 miles w/ 2 sets of 5 x 200 @ 7:53(162) Solid workout. I think most my 200's were 5:00 pace or better.
TH PM - Strength training
F - 3 miles on the treadmill. Kept the heart rate in the 130's
F PM - Took a fitness class and probably wasn't the best thing to do on a recovery day.
ST - 8 miles @ 8:39 (152)
SN - 10 miles and sorta at the last minute decided I wanted to run it as a progression. Man this was good run for me. Legs felt great. Tried to take the first 6 easy and then push the pace close to marathon pace by the end. Ended up with 7:38 pace @ 160. Huge win for me.
45 miles for the week.
I've focused a lot of effort on leg strength training and hill work last month I think that is the difference right now. My running economy just seems better. Running marathon pace yesterday was pretty easy. I'm definitely looking forward to my half marathon next month.
M - Recovery spin & some core work.
T - 7 miles @ 8:35(151)
W - 9 miles @ 7:56(156) Was really happy about this run. I was shocked that my body already seemed recovered.
TH - 8 miles w/ 2 sets of 5 x 200 @ 7:53(162) Solid workout. I think most my 200's were 5:00 pace or better.
TH PM - Strength training
F - 3 miles on the treadmill. Kept the heart rate in the 130's
F PM - Took a fitness class and probably wasn't the best thing to do on a recovery day.
ST - 8 miles @ 8:39 (152)
SN - 10 miles and sorta at the last minute decided I wanted to run it as a progression. Man this was good run for me. Legs felt great. Tried to take the first 6 easy and then push the pace close to marathon pace by the end. Ended up with 7:38 pace @ 160. Huge win for me.
45 miles for the week.
I've focused a lot of effort on leg strength training and hill work last month I think that is the difference right now. My running economy just seems better. Running marathon pace yesterday was pretty easy. I'm definitely looking forward to my half marathon next month.
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Juxtatarot
Footballguy
So Ned, pbm and I won the lottery and will race the Broad St. Run in Philly May 1!
Ned, did you decide against that combo race the day before? What's your goal time and training plan?
Ned, did you decide against that combo race the day before? What's your goal time and training plan?
Ned
Footballguy
Yeah, I'm doing both events (not the trail triple though). comfortably numb is doing both also (he rarely posts in here). Running the trail half on Saturday and Broad St. on Sunday.
I'll be building up in the coming weeks with no goals other than to be in the best shape I can be. I love that trail series and won't skip it; so I'm not really interested in chasing a PR at Broad St. I just want to enjoy running right now anyway.
I'll be building up in the coming weeks with no goals other than to be in the best shape I can be. I love that trail series and won't skip it; so I'm not really interested in chasing a PR at Broad St. I just want to enjoy running right now anyway.
Nigel
Footballguy
Thanks! Preliminary goal time had been about 3:35, which might put me around top 10% in my new old-man AG. But after running a 3:29 in Houston, and now with three months of training following that, I have hopes of running close to a 3:30. Boston is tougher, as you know, because of the late hills and the difficulty of running any sort of tangents (so the mileage can run a little long, adding a minute or two).
Lately I've been thinking 3:30 will be my A goal but comparing my training to yours I'm not sure my fitness stacks up. My race day strategy will be similar, hope to get to 17/start of the hills with a little bit of time banked. Would love to sneak up a couple of corrals and tag along with a veteran like yourself for a while.
I just just finished my first ever 50 mile week and came out of it feeling great. For most of the week I had a monitor glued to my chest round the clock, ideally it was supposed to stay on for two weeks but it came off after 7 days. They suggested that while wearing it I avoid activitIes that would make me sweat a lot...told them that wasn't going to happen. Was happy it stayed on as long as it did. I mailed it back to the company that will analyze the data and check for anything abnormal. I don't expect any problems but am anxious to get results. In the meantime I'm going to up the intensity on some runs to get more confident that an 8:00 MGP is reasonable.
Short of of running an HM, Hyannis isn't going to work out and can't find another, what's a good way to figure it out on my own? Anyone ever do a Yasso 800 workout to gague race pace?
Juxtatarot
Footballguy
McMillan has a nice article about marathon predictor workouts (including Yasso 800s). I recommend the fast finish long runs like he mentions (which is also a Pfitzinger featured run). Also, I know this doesn't work for everyone, but you can always try a solo half marathon "race" around the neighborhood.Nigel said:
Are you comparing Tri-man's normal, non-racing paces to yours? Tri-man generally runs an unusually narrow range from marathon pace to easy pace. I'm not sure you should make many inferences about his times and yours. I still think 3:30 is a good goal for you. Different runners can have different normal/easy run paces and it doesn't necessarily follow hand-in-hand with race pace. An example of this is pbm and I. I generally run my normal/easy stuff about 30 sec/mile faster than him but our race paces are virtually the same.
SFBayDuck
Footballguy
Running 20-25 miles and 3-4 times per week the past couple of months, and my achilles just isn't completely healed. So I took advantage of being on the road for work Tuesday-Friday and just took all of last week off. Nothing from Saturday to Saturday, other than normal walking around. Sunday I went out with the intention of testing things out with a run, and after hiking to warm up for about a mile there was no pain at all, for the first time in a couple of months. So I decided to be smart and just hike, no running at all, knocked out about 6 miles of fairly moderate stuff. I'll just do a couple of similar or shorter hikes this week, keep doing my eccentric calf raising/stick rolling/lacrosse ball smashing routines, and see if I can't knock this thing out once and for all. I also officially pulled out of Way Too Cool 50K in a couple of weeks, as I've got no business running that right now. It's a bummer after running it three years in a row, but I've got big plans this year and can't be dealing with a nagging injury for much longer.
On that note, my plans just got a whole lot bigger. The Cascade Crest 100 lottery was last week....and I'm now 0-6 in ultra lotteries.
But, I'm only 20th on the wait list, and as they've normally gone into the 100s on the wait list I'm pretty much in. So for now, the plans for the year are shaping up like this:
May 7th - The Canyons 100K (Western States qualifier)
June 25th - crewing/pacing Western States 100
July - 10+ days solo hiking and running and camping around the mountains in Colorado, centered around spectating or volunteering at Hardrock 100 July 15th-16th
August 27th-28th - Cascade Crest 100M (Western States and Hardrock qualifier)
On that note, my plans just got a whole lot bigger. The Cascade Crest 100 lottery was last week....and I'm now 0-6 in ultra lotteries.
But, I'm only 20th on the wait list, and as they've normally gone into the 100s on the wait list I'm pretty much in. So for now, the plans for the year are shaping up like this:May 7th - The Canyons 100K (Western States qualifier)
June 25th - crewing/pacing Western States 100
July - 10+ days solo hiking and running and camping around the mountains in Colorado, centered around spectating or volunteering at Hardrock 100 July 15th-16th
August 27th-28th - Cascade Crest 100M (Western States and Hardrock qualifier)
Nigel
Footballguy
Thanks for the McMillan link, good stuff. I'll try the fast finish run on Saturday. I was comparing Tri's 20 miler he just did, not sure if I could replicate that. We'll see. Still have 9 weeks to figure it out.
Had a pretty good hill workout at lunch but tweaked an ankle during it. Stiffened up immediately but finished the workout. Got back to my desk and sat around for a while, stood up to take a walk and I can't put any weight on it, very swollen and stiff. Took some Advil and icing it now. ####
Nigel
Footballguy
Just did some better looking...had always used coolrunning as my go to to find races but it's full of a bunch of "virtual race" crap these days. Found nothing there but just looked elsewhere and there's a 10M/20M race on 3/12 in Salem MA. Schedule I'm following calls for a "time on your feet" run that day, which means run for the amount of time you anticipate the marathon taking, max of 3 hrs and a minute slower than race pace. I could swap the 20M race in for that workout...or just do the 10M? I have two other 20s on the schedule, one two weeks before this and another two weeks after.
SFBayDuck
Footballguy
I've used this one in the past to find races, like how you can specify trail vs road, distances, etc: http://www.runningintheusa.com/race/
Ned
Footballguy
tri-man 47
Footballguy
Juxt is right about my narrow training range.
I am a fan of the Yasso 800s and do try to get in a couple/few of those workouts during training. More generally, though, I find benefit from a number of longer tempo runs and other interval workouts (ala Saturday's unusually big workout). Those fast workouts, in total, offer a good gauge of potential marathon pacing. If you're thinking of a possible 3:30 race, you'll want to be somewhat comfortable holding pace in the mid to high 7's/mile. In conjunction with the pacing, of course, is building the leg strength (through long runs and hill work) to support the endurance needs and Boston's late hills.Nigel, you might be pushing it to do three 20 miles on two week intervals. I say that based on my training, which tends to be on a three-week cycle. Then again, if your schedule calls for a time-on-your-feet run (an idea I like), then maybe you should go for the 20 (+)!! Good to see the 50 mile week. Sorry to hear about the ankle! Hopefully that's nothing serious.
pbm107
Footballguy
Nigel, based on your HM last Oct (1:37:38) on the training you ran then, and seeing the kind of volume you are putting in now I like your chances of running a sub 3:30. Hopefully the ankle is a minor thing, keep up the good work.
Mac, great race. I like running the same races year after year to see how much I am improving.
Mac, great race. I like running the same races year after year to see how much I am improving.
