Long Runs - 11/13 - 11/19

**kaybee** · 11-20-2006, 05:07 AM

Hey everyone! Good luck with the marathon, Colby! You'll do great. I'd definitely get new shoes this week. Since you're getting the same model you're wearing now, you shouldn't have any problems with them, especially if you wear them some before the big day. No advice concerning what to wear, since I don't know what the weather is like in Seattle this time of year. I figure I'll take a whole suitcase full of running clothes to Memphis so I'll have whatever I need!

KSH -- congrats on the run. No pain?

Grog -- when is the Vancouver Half?

And BT is right -- long runs do make you faster on the shorter runs (says she who hates speedwork). You just get stronger and are able to go faster.

We did our last long run before our half this Saturday. We had planned to run 2 hours and 15 minutes and see how far we got. We ran 2:13:14 and ran 13.1 miles. A friend that runs slower than we do ran the first five miles with us and slowed us down, so we think (barring any unforeseen circumstances) our time for the half should be around 2:10. We shall see.

Stay healthy everyone!

KB

**Deborajen** · 11-20-2006, 06:10 AM

Hey Colby - Sounds like you're ready. I can relate to your uncertainties about conditions and strategy. Arm warmers or any other layers are a good way to go. You can always take them off and stuff them into a pocket or tie them around your waist when you don't need them any more. I have a bolero which works great. As far as the shoes, I'd be hesitant to replace them right before an event unless the old ones are giving you real trouble. With the strategy, I had no clue how to pace myself for my HM. I thought it was really wierd going out and running an event three miles longer than I'd ever gone in my life. The best advice I was given was to not overdo it at the beginning. It works - just let yourself warm up and don't let everyone else's pace get to you. I don't know about pace groups but personally I just like to go at a rate that feels good for my own body that I can sustain.

Good luck and enjoy the run - sounds like you'll do great!

Kaybee - Great pace on the training run! You should have a good, strong run on Saturday. Good luck to you, too!

Deb

**tattiefritter** · 11-20-2006, 06:10 AM

No long runs (well nothing over 6 miles) this week as my first 10K is this weekend and I am effectively in a taper. Did a 6 miles with intervals today, the wind was really bad again at least 30mph gusts, made the first couple of intervals really difficult. Chuffed I got out there and my ankle didn't seem to hurt today - I rested it on Friday as it was quite painful.

Only one more short easy run til the race, getting nervous for some reason. Will decide whether to go for the February half mara this weekend as well.

Good luck for the full mara Colby.

**colby** · 11-20-2006, 10:44 AM

Originally Posted by tattiefritter

No long runs (well nothing over 6 miles) this week as my first 10K is this weekend and I am effectively in a taper. Did a 6 miles with intervals today, the wind was really bad again at least 30mph gusts, made the first couple of intervals really difficult. Chuffed I got out there and my ankle didn't seem to hurt today - I rested it on Friday as it was quite painful.

Only one more short easy run til the race, getting nervous for some reason. Will decide whether to go for the February half mara this weekend as well.

I hate the wind. It's been really windy here lately and it's taken a lot out of me. Even if I'm not actually going slower, it makes me "feel" slower and like I have to work a lot harder. Plus, the temperature has dropped, so those two things together have my body a little confused. I'm going to have to switch to my compression suit pretty soon, which acts as a good base layer and provides wind protection for those squishy parts I have around my belly that are prone to getting cooold

Good luck on your 10k! Maybe you can practice some mental techniques this week on your off days to help you calm those nerves. One strategy is to picture yourself at every part of the race, so when you get there on race day you aren't as nervous or surprised, and if something happens you've already gone through it once in your mind. Another is to focus on flexing and relaxing each muscle from the top down, which gets your mind off things pretty well. You can also review all of the race materials just to convince yourself you do in fact have everything in order. Being nervous is definitely normal (trust me... I'm right there with you) but you want to make sure come this weekend that you're ready. You can do it!

**mcoleman** · 11-20-2006, 12:41 PM

Good luck this weekend, Colby. I definately would replace the shoes. As long as they are OK on your final runs this week, you will be fine.
DH and I did our last 20 miler this weekend and it was not bad-I guess I should say it was as good as they get! He really pushed the pace on the last 8 miles, so I think we averaged 8.45 or a little better. I just hope we can do that come race day. I'm just excited to be starting the taper-only 15 miles to run this Saturday!!

**colby** · 11-20-2006, 02:42 PM

Originally Posted by mcoleman

DH and I did our last 20 miler this weekend and it was not bad-I guess I should say it was as good as they get! He really pushed the pace on the last 8 miles, so I think we averaged 8.45 or a little better. I just hope we can do that come race day. I'm just excited to be starting the taper-only 15 miles to run this Saturday!!

Wow, 8:45!

< dreams of 8 of 20 miles at 8:45 > Maybe next year

You're over the hump, it's all downhill from there.

Great idea to push at the end, that'll really help you come race day. On my last long run I pushed some hill repeats at the end and while it felt impossible, the marathon I'm doing has hills at the end... so at least my last long run was similar to the marathon and my body won't be in shock!

**Grog** · 11-20-2006, 07:23 PM

I'm waiting for you gals in Vancouver!

It doesn't have to be the Vancouver (half-)Marathon. There's the Divas on the Run (mid-March, nice 8K on the beaches, women only), the Sun Run (10K in April with 50 000 people!!! - nonsense), and tons of other great races with good scenery!!

And cycling is good too.

**Grog** · 11-20-2006, 09:40 AM

Originally Posted by kaybee

Grog -- when is the Vancouver Half?

May 6th, 2007.

Wanna join?

**Bikingmomof3** · 11-20-2006, 10:04 AM

Grog it sounds like fun!

**kaybee** · 11-20-2006, 10:16 AM

Originally Posted by Grog

May 6th, 2007.

Wanna join?

Don't tempt me! Vancouver is on the list of places that I want to see "one of these days."

KB

**colby** · 11-20-2006, 10:32 AM

Originally Posted by kaybee

Don't tempt me! Vancouver is on the list of places that I want to see "one of these days."

Vancouver's beautiful. I've made many excuses to go there in the past, but it's a lot closer for me. Great food, great sights, beautiful. Last time I was there I rollerbladed through Stanley Park, it was before I had started running. Ahh... maybe I see a new excuse brewing!

**colby** · 11-20-2006, 10:38 AM

Originally Posted by kaybee

We did our last long run before our half this Saturday. We had planned to run 2 hours and 15 minutes and see how far we got. We ran 2:13:14 and ran 13.1 miles. A friend that runs slower than we do ran the first five miles with us and slowed us down, so we think (barring any unforeseen circumstances) our time for the half should be around 2:10. We shall see.

Awesome! You'll kick that half marathon's butt for sure! Good luck!!

I know how you feel about the suitcase of clothes... that's just about exactly how I feel right now, too. I'll laugh if I get searched at the airport

Thread: Long Runs - 11/13 - 11/19

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