| Author |
Topic: VCM – Not Quite All the Marbles But Close |
TammyM
Cool Runner |
 posted May-30-2007 12:03 PM
   
wow Skip - that's a pretty impressive marathon time! The ending had me a bit scared though and I'm glad you had your senses enough to snap out of your subconscious state to get your Ben & Jerry's! Priorities man, priorites!!------------------
Tamster
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cajohnson5
Cool Runner |
posted May-30-2007 07:05 PM
Skip -- did something similar my last 26.2. Didn't go all the way out, but could feel reality slipping away and did a brief stint in the med tent. We'll get this down yet. Recover well. Will look forward to reading about how you met your goals the next one. cj btw -- that is an awesome PR and blazing speed!
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J3rs3ygrl
Member |
posted May-30-2007 07:22 PM
Congratulations Skip on your PR and BQ!! After looking at all the fabulous photos and reading your profile.........I think that we may live in the same area in CNY. Did you participate in the Mountain Goat Training Runs on Saturdays?
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millbot
Cool Runner |
posted May-30-2007 10:01 PM
Skip, that's quite a breakthrough performance. Congratulations on the well-deserved success -- you certainly do put in the mileage!
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SkipAZ
Cool Runner |
posted May-30-2007 10:39 PM
Thanks to all for the kind words. I really did draw on you for support during the race and wanted to do my best for you.
quote:
Originally posted by breger1:
Anyway, I'd be really interested in what types of Quality you put into your high volume miles. I definitely put in the high volume miles, but have not yet added much Quality to them. Did you do Tempos, Intervals, Progressions, all of the above?
Bill & DG Here's a recap of my training this cycle. Dec-Jan base building, avg'd 51 mpw. Feb-Apr focused on VCM. Avg'd 64 mpw, peaking at 77. Quality days were usually Wed, Fri & Sun with two of those as medium Long Runs of 12 to 16 miles and one LR 16 to 23. Early on (because of the dark & carpy weather) the M&W runs were on the TM. I did almost all of my quality work as part of these workouts with various combinations of easy, MP, Tempo portions. I love progression runs and did lots of those. A typical mLR would be 2 miles easy, 7-10 at MP (goal pace) and a fast finish 5K (at 5K race pace +15) then a 1mile cooldown. Another typical one would be 7 easy then 6 tempo. For nearly all of the LRs I included MP miles and/or hills. Early in the cycle it was only 5-7 MP but toward the end, after a couple miles easy to warm-up, the next 16 were at MP then a c/d. Late in the cycle, I picked routes for these runs that simulated the elevation profile for VCM. I didn't do ANY interval work. My schedule called for some in April but I was feeling a bit overtrained at that point and blew them off. Maybe I'll be able to handle them next cycle. I think it is significant to note the numbers of these mLR & LR that I ran. Here's the tally for the 15 weeks prior to the race: 20 or more miles=8, 16 to 19.9 = 8, 12 to 15.9=13. You can successfully complete a marathon with only a couple 20 milers at an easy pace. But if you want to race a fast marathon, I think you need a lot of miles at MP or faster. One last point - what about the other four days of the week? I took a rest day when I needed it, usually every 10 days or so. The other days were generally 5 to 8 miles at an easy pace followed by some cross training on the elliptical and some machine work e.g. leg extensions, leg curls. leg presses, adductors, abductors, inclined sit-ups. Does that answer the question? Thanks again folks!
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SkipAZ
Cool Runner |
posted May-30-2007 10:48 PM
quote:
Originally posted by J3rs3ygrl:
Congratulations Skip on your PR and BQ!! After looking at all the fabulous photos and reading your profile.........I think that we may live in the same area in CNY. Did you participate in the Mountain Goat Training Runs on Saturdays?
Hey J3rs3ygrl - yes I did the last two of the training runs and then ran the Goat race at less than all out as tune up for VCM. I placed 47th or 48th depending on which list you look at. So did you run the Goat? How did you do? Please say hello if you see me at any local runs/races or the East Area Y. Skip
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TheProFromDover
Cool Runner |
posted May-31-2007 06:17 AM
Goat training pays off!Skip, This is such a huge difference from that old Hartford day (2005?). I remember tagging along behind you but giving up after less than one mile once I realized you were running a faster race than me. And you did. Now...28 minutes faster! And a BQ by over half an hour! And...PDR may have had an imact here, you made it to lunch!!!!! See in MA in April.,
-CRiag
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J3rs3ygrl
Member |
posted May-31-2007 07:10 AM
Skip-I did the Shamrock Run at Tipp Hill in March to kind of see how I would do on hills because I really wanted to do the Goat. After Shamrock-I knew I needed help so I took advantage of those training runs the last five Saturdays. It wasn't Colvin Street hill that I thought was bad....it was the first three miles that were killer to me. Anyway, you'd have to go way down the list to see me-like 1122 or 1125 depending on which list you refer to. I just did Race for the Cure and hope to run some additional races before the ARC race in September. Hope to see you at one of these events!Kim
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vista129
Cool Runner |
posted May-31-2007 07:46 AM
Wowzers......another huge PR. That is simply incredible.
CongratulationsI am wondering if you have a thing for nurses or something and plan these little finishes. Ha. Seriously though, that is a scary situation. Have you ever had this type of thing happen during your training? At least at races you have medical help available, which would not be the case if you were alone Thanks for sharing this report. You are really doing well with the knocking out good times. ------------------
vista129
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spankee
Cool Runner |
posted May-31-2007 11:58 AM
Nice oh by the way PB by 28 minutes...that is outstanding. Please don`t feel an obligation to visit the medical tent at every marathon you enter... although it is good to know that your efforts to do a personal survey indicate they work pretty well. Sure you didn`t just duck in to avoid the rain?Congrats. ------------------
The longest journey starts with a single step
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tnally
Cool Runner |
posted May-31-2007 01:38 PM
Skip,Your report again shows that you are a talented, dedicated and gutsy athlete. You're like that energizer bunny, you just keep going. Can't breathe? No problem, just walk for a bit. You earned every bit of your PR and BQ. Gotta avoid the Med Tent though. Tom
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Canfit
Cool Runner |
posted May-31-2007 09:41 PM
Wow, Skip, that is a great run! It's very encouraging to know I'm not the only one heading to the medical tent at the end of a race! Thanks for the training tips as well. They will come in handy. Best of luck with sub-3 in the fall!
PJ
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dtoce
Cool Runner |
posted Jun-01-2007 11:47 AM
Congratulations on a fantabulous, breakthrough race, Skip!What a testament to solid training. You came up with a plan and executed the training to perfection-avoiding overtraining when needed and hit solid paces on medLR and LR's that foced a spectaculiar improvement. I'll bet there is more than a dozen or two B+B'ers who long for that kind of improvement in race times. You've proven that it can be done with hard work. That was simply-amazing! Next on the agenda:
Sub3
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bobscamman
Cool Runner |
posted Jun-01-2007 12:20 PM
Holy Freaking Cow Skip! That was one heck of a race you ran and a 28 minute PR to boot, I am some impressed I will tell you.I hope you don't mind but I'm clipping that training plan and will be taking a long hard look at that. Just from a quick perusal it looks as though we train in a similar fashion, now if I could only race in a similar fashion!  Congratulations and enjoy the break. I am sure that a sub 3 is on the horizon for you real soon. ------------------
My User Profile "Keep on Running"
Bob
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egrd
Cool Runner |
posted Jun-02-2007 10:10 AM
Skip - You're amazing!!
Huzzah on the awesome performance and the stick-to-it-ness.
You so earned that hugh PR!
egret
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seemomgo
Cool Runner |
posted Jun-02-2007 10:16 AM
Skip!!!
Hooray - wow alot of miles and it sure did pay off for you! Glad you had such a great race...I can only echo what everyone else has already said. Congratulations! C-mom
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tomwhite
Cool Runner |
posted Jun-02-2007 03:08 PM
............I just now read this (where was I??).........all I can say is Add my Congratulations to the List.....................Great Race, Great RR..............welcome back skip///
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predawnrunner
Cool Runner |
posted Jun-02-2007 08:38 PM
Skip - It was great to meet you, and having done so, your report and performance at VCM were even more thrilling. 3rd in AG and a hugh PR in spite of some significant difficulties! Wow! You've clearly got a lot of talent and a pretty effective training strategy. Without the list of race-day "issues", you'll get your sub-3 goal in the fall. Thanks for sharing your report and your training with us.------------------
Predawnrunner, aka mrs W.R.F. Beer
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mcsolar99
Cool Runner |
posted Jun-04-2007 03:10 AM
umm, skip, 28min is huge. when you are able to keep your new rocket pack in check and refuel it properly, you're headed for another pr. please accept a late congrats from me... i think by now you're smiling big time about this one. great job!
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