Running into daylight savings time - 11/01-11/7/09

[katluvr]

Chile Pepper--sorry to hear!

Colby--this is my first marathon and I have a really big goal of doing it in 4:30. I have 16 weeks to go...so hopefully time to build to that consistent speed (10:18 AVERAGE PACE). I know I am being agreessive and very optimistic. But I feel like if I don't try it I won't know.

I was wondering on my run the other day...do I include "walk" breaks in training on my LSD days? Realistically will I walk during the real thing? If I "walk" then I need to increase running pace. If I do walks in training...then I need to expect not to bealbe to run the entire 26.2. So I am still thinking and working that out. Any thoughts.

Tonight is 6 miles of "hillls" and only hills I have are overpasseses so it equals hill repeats. At least it is in the mild 70's and 60's by evening/darkness now.

K

[Veronica]

I'm out of the running game for awhile and no cycling either most likely. My 10K trail run aggravated my overuse injury from 2007's double centuries. It's got two months to heal before I start training for next year's goal race.

I guess I'll finally just have to start swimming since it's about the only cardio I can do until this heals.

Veronica

[colby]

Colby--this is my first marathon and I have a really big goal of doing it in 4:30. I have 16 weeks to go...so hopefully time to build to that consistent speed (10:18 AVERAGE PACE). I know I am being agreessive and very optimistic. But I feel like if I don't try it I won't know.

I was wondering on my run the other day...do I include "walk" breaks in training on my LSD days? Realistically will I walk during the real thing? If I "walk" then I need to increase running pace. If I do walks in training...then I need to expect not to bealbe to run the entire 26.2. So I am still thinking and working that out. Any thoughts.

A couple of theories on that I think - Jeff Galloway always plans walking into his long runs on his training plans, saying that walking in planned walk breaks actually lets you run faster. The alternative opinion is that you should run the whole distance, since it is, after all, a run.

Reality: assuming it in fact it is, this will be the first marathon I will have ran that won't involve walking of some form or another (at the end, in breaks, to eat, whatever). I have only ran two only-marathons (the other two have been Ironman, and lots of half marathons). My first was over 5 hours, my second 4:55 - but the whole time I was telling myself I'm not a runner. I'm trying the "yes I am a runner, and yes I can run fast" self-motivation technique this year.

Walk breaks may be better than hitting a wall at mile 24 and walking 15-20 minute miles for the last 2 miles. A sensible way to add them is to walk the aid stations. When training, I often walk when I eat or to stretch - sometimes it really does hit the spot.

If your long run training pace has been/is 10:30-11:30 miles, you probably can make 4:30 -- guessing from the calculator that tells me my 9:45-11 minute training pace lets me run a sub-4 hour marathon anyway.

[Urlea]

I ran just under 6miles today. Not a bad run & not a great one. For some reason I really struggled to keep my pace under a 10min/mi. That was a little annoying, but other than that it was a beautiful morning to be outside & I beat the rain so that was good.

It is fun to see what you ladies are choosing to do for your goal races next year. I am excited to track the progress, you did awesome this season!

Maggy & I have decided to be ambitious and try for a 100mile ultra August 2010! Right now a 50miler seems very doable, it's what happens after the 50 that I'm curious about. Needless to say, lots and lots of training to do!

[OakLeaf]

I did 6.25 yesterday, just to get out and run. Thought about doing mile repeats and decided it's a little early to start back up on the speedwork. Next week. It definitely works on my head a bit, to know I can run 9:12 (and likely faster) for 13 miles in a flat race, then come home to the hills and non-tapered legs and the tail end of recovery, and be running 10:30's for half the distance.

Now here's the interesting thing though. Using Jeff Galloway's pace predictor - just entering my 5K PR and reverse-engineering from there, not actually doing a mile TT - my half marathon time and 5K PR correlated pretty closely. And according to that, my long run pace should be 12:00. In the flats, I'm assuming, and probably adding another :30 for the kind of terrain I have around here. Which, what I've been doing in the hills has been around 10:45 for the most part, give or take :15 on either side.

So... once again, mileage building is going to be about learning to run even more slowly than I already had to learn to run so far.



V. and Chile, so sorry you're sidelined. Chile, enjoy the bike - Veronica, try to hang in there in the pool.

- Oak, who still doesn't even want to LOOK at a pool, 33 years after the ACL injury that meant swimming was the only cardio I could do for three months...

[katluvr]

Thanks Colby.
Yeah I am "thinking" I CAN DO THIS. In my past 1/2 marathons and training I did the short walk for hydration/nutrion breaks & in race at teh water stations. But right now plan is NOT to build in significant walk breaks.

Oak, yeah, my long slow distance runs should be between 11 & 12 min miles. Still seems SLOW and still don't understand that is I train for distance at that pace how doe I run the whole distance at race pace. But I am trying HARD to do the plan.

I have long day w/ late meeting today so I ran my "hills" yesterday (scheduled for today). I did 6 miles...up and over that bridge/over pass 3 times (so back and forth 3 times = 6 times up). I did not look at pass. I just ran what I could. 6 miles in 67 mintues. 11.17 min mile pace. I was VERY pleased with my running time, pace and how I felt!

So since I swapped days --today should of be my easy 4 miler. I just couldn't get out of bed. It was less than 12 hours since my hill run. So not sure when I'll get that 4 miler in. I should of just gotten my rear end out of bed and done it!

K

[indigoiis]

I did a rinky 2.88 trail loop this morning, but I did it in the direction that made it all (excepting one big drop) uphill. So I got a workout, anyhow.

[ASammy1]

Sometimes I feel like such a poser posting on this thread. All of you are so accomplished and I'm just beginning, but I have to admit that I am inspired by all of you. You ladies keep me pushing forward.

And OMG Urlea! 100 miles ... I am not worthy! I am not worthy!

Anyway, with all that said, I finished w1d2 (week 1, day 2) on the c25k program today and it went fairly well. It seemed like it took longer for the ankle soreness to hit, so maybe I just need to strengthen them!? It was 51F, 11mph winds, and sunny-a great day to be outside!

[colby]

Now here's the interesting thing though. Using Jeff Galloway's pace predictor - just entering my 5K PR and reverse-engineering from there, not actually doing a mile TT - my half marathon time and 5K PR correlated pretty closely. And according to that, my long run pace should be 12:00. In the flats, I'm assuming, and probably adding another :30 for the kind of terrain I have around here. Which, what I've been doing in the hills has been around 10:45 for the most part, give or take :15 on either side.

According to the Galloway Calculator (colby is an information junkie):
Mile: 7:06 (used my 5k time and backed it out)
5k: 7:39 min/mile (23:43)
10k: 8:10 min/mile (50:37)
Half: 8:31 min/mile (1:51:37)
Marathon: 9:14 min/mile (4:01:50)
Marathon Training: 11:14 min/mile (4:54:14)

DEFINITELY more conservative (realistic?) than the Runner's World calculator. But, hey... if this one says I can run 4:01:50 and the other 3:49, maybe I can split the difference and at least reach 4:00

My long runs have been at 9:45 to 10:30 pace (based on watching mile markers and checking my watch). Latest was 18 miles in 3:05, 10:16 pace. I guess I won't feel bad if they start slowing down.

I'm considering a) finding the 4:00 pacer at my marathon and just going for it, and b) getting a Garmin (or something) that can track distance/pace for me so I can practice my race pace (9:09 for a 4 hour) and drill it into my head for the next 4 weeks.

On topic: Today I ran more than 4 but probably not 5 miles (did not measure) easy, in 45 minutes or so. I ran a different route so I don't know the distance, was trying to go by time and not get caught up in the speed. Yesterday I went 5 miles in 38:45, I was not able to go all 8 on the menu due to time constraints. I think it was probably better that way, in my long run I got a blister forming on my forefoot underneath-ish my big toe, and I need it to heal by this weekend's 20-miler.

I read someone's recent 100-miler race report. It kind of reminds me of Forrest Gump running and running and running and running. "And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going." Or, "Why are you doing this?" "I just felt like running." It's ambitious and challenging and a little scary (okay, crazy), but good luck!!

[Susan Otcenas]

SJCzar - Congratulations!!
Urlea - Zowie. 100 miles. Makes my ankles hurt just thinking about it.

As for me, I ran an uneventful 6 miles on Monday.

Yesterday & today I was in Boulder on business, so I had the opportunity to run some trails in North Boulder. For a sea level gal like me, running at 5400 feet is quite the effort! I had to walk some of the steeper, rockier sections. I juts couldn't get enough air. But it was really a nice change of pace to run someplace new.

Most memorable moment: Coming upon the signpost which read "Temporary emergency trail closure. This trail has been closed due to recent incident with possible stray bullet." Um, OK then....

[kacie tri-ing]

I ran just under 6miles today. Not a bad run & not a great one. For some reason I really struggled to keep my pace under a 10min/mi. That was a little annoying, but other than that it was a beautiful morning to be outside & I beat the rain so that was good.

It is fun to see what you ladies are choosing to do for your goal races next year. I am excited to track the progress, you did awesome this season!

Maggy & I have decided to be ambitious and try for a 100mile ultra August 2010! Right now a 50miler seems very doable, it's what happens after the 50 that I'm curious about. Needless to say, lots and lots of training to do!

You are awesome!!!

[indigoiis]

Sczar, CONGRATULATIONS!!! It sounds like you really enjoyed it. You should be so proud of yourself!

[OakLeaf]

10.5 miles. I wanted to run long for my birthday. I backed off the pace a bit, even though I haven't started ramping up the mileage yet, and it felt really good, even the 25% grade that nearly killed me the last time I ran that route in August.

It's a perfect day, and when I got back, the propane truck was here and I got a hot shower! O frabjous day.

[indigoiis]

Happy Birthday, Oak!

Running five tonight...