| Author |
Topic: Fall Marathon Trainer's Thread 10/15/06 |
thereshegoes
Cool Runner |
 posted Oct-16-2006 10:09 AM
  
After a brief break I'm back to my intense schedule of sitting around  Ran my first marathon in Columbus on Sunday. Here's the race report: http://www.coolrunning.com/forums/Forum8/HTML/009264.shtml And here are the stats in a nutshell: Official time: 3:25:31
Overall: 499/3750
Overall women: 64/1496
Age group: 8/208
Fashio Report (a la yogini): white singlet with green and blue trim, blue and green split shorts, green dollar store gloves, mizuno elixers, BF's watch. Splits:
2 - 16:05
3 - 7:27
4 - 7:53
5 - 7:45
6 - 7:45
7 - 7:49
8 - 8:01
9 - 7:54
10 - 8:00
11 - 7:53
12 - 7:57
13 - 7:49
14 - 8:06
15 - 7:50
16 - 7:53
17 - 8:04
18 - 7:53
19 - 8:00
20 - 7:52
21 - 7:46
22 - 7:34
23 - 7:40
24 - 7:41
25 - 7:46
26.2 9:09
Great job yogini, dogberry, magritte, and Sportigrl! And thanks Southern Man. Your diligent management of this thread has been nothing short of amazing!
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mainers
Cool Runner |
posted Oct-16-2006 10:17 AM
fantastic stuff everyone, have thoroughly enjoyed all the reports!!
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jojox
Cool Runner |
posted Oct-16-2006 10:31 AM
Hi All,
I haven't checked in for several weeks! I fell off the training a little bit several weeks ago, but have been trudging along and getting in the long runs. Last week I rested and didn't run at ALL, I have a swollen tendon in my ankle (I think) and I tried to get it better before my 20K yesterday. The week before last I put in quite a few good runs in a row, which was nice. My 20K this past weekend (Sunday, yesterday) was 3 weeks before my marathon (Cognac, 3:30 goal). I wanted to run at least my MP, and I did overall (pretty much, finished 1:40), but my pace was all over the place - and not my fault! There were 18,000 runners, and I started way too close to the back, I was weaving and passing LOTS of people the whole time! I think I would have been at least a few minutes faster (but probably not under 1:35) had I started in the "right" place. The last 6-7km were at 7:35/mile pace (MP = 8:00), although I couldn't have held that pace for much longer I'm still going to go for 3:30 on November 4. There are some hills, too, I found out, so it could be tough. But I'm going to give it my best. No running today, then some running this week, probably some kind of LT run this weekend. Time to reduce milage and increase speed!
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bigdave10000
Cool Runner |
posted Oct-16-2006 01:28 PM
Wow, I haven't posted in a long time. I set a 5K PR of 18:53 in May. I had planned to keep basebuilding and start Daniels' Plan A in early August for the Charlotte Marathon. Things were going well until I strained my hamstring in early July. I kept running but wasn't able to do anything fast. I averaged 77 MPW May-July Then in August when I started Daniels' plan I couldn't hold 7 m/m pace for my tempo runs. I couldn't beleive it, I was running 6:45 pace for tempos a year ago. 7m/m felt like race pace, I couldn't catch my breath and my hamstring was weak. Well I lowered the mileage and dropped the speedwork and ran in the 60MPW range but my breathing was still hard. I felt worn out all the time. I switched from Daniels' to Pfitz's 12/70 plan to basically start over. Two weeks ago I notice that I was alergic to the dog, for the first time ever. So I started taking an anti-histamine. I also got a massage for my hamstring. Well they both did the trick. I ran 5 miles at 6:45 tempo pace and it felt easy. It was almost an overnight change. I am finally getting excited again. I now know that I have alergies. Here is last weeks mileage.
Mon DNR
Tues 10.8 3M WU, 2M 6:45 pace, 2min easy, 2M 6:43 pace, 2 min easy, 1M 6:43, 2.5M cool-down.
When I hit the lap button after the first mile I couldn't beleive it. My HR was lower and I was 20 secs faster then 2 weeks ago. Plus my hamstring didn't give me any problems and the effort wasn't hard. Weds 15.3 8:30 avg
Thur 7.1 8:38 avg
Fri planned on 13 but cut it short after 4 GI issues. Note to self "no more hot wings and beer the night before a long run"
Sat 7.2 8:34 avg
Sun 20 8:25 avg the last 10 miles were at a 8:12 avg and felt great. I have a half marathon in 2 weeks at Myrtle Beach plus a 10K two weeks later. I will wait until after those races to decide on a MP for Charlotte. But I already feel pretty good about 3:20 BQ goal. I am really enjoying everyones race reports. ------------------
My Profile [This message has been edited by bigdave10000 (edited Oct-16-2006).]
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mainers
Cool Runner |
posted Oct-16-2006 02:12 PM
BigDave have you done Charlotte before? That's the one I'm shooting for. I know the first half of the course very well ('undulating' to say the least!) Second half I've never run over before
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bigdave10000
Cool Runner |
posted Oct-16-2006 02:27 PM
quote:
Originally posted by mainers:
BigDave have you done Charlotte before? That's the one I'm shooting for. I know the first half of the course very well ('undulating' to say the least!) Second half I've never run over before
No, I ran Kiawah at the same time last year. I am from Rock Hill so the terrain should be similar. My normal runs are hardly ever flat. I will probably drive the course in the next couple of weeks. I am also running the Myrtle Beach marathon in February. I am thinking about being more conservative in Charlotte and more aggressive in MB. There is a 13.1/10K/5K in Fort Mill 4 weeks before Charlotte. I am planning on running the 10K. It is also hilly so it should give me a good idea of my fitness. OR, if I think I am real close to breaking 40 mins (another goal this year) I might drive to Camden to run a flat 10K the same morning instead. I am just happy to be running well again. ------------------
My Profile [This message has been edited by bigdave10000 (edited Oct-16-2006).]
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runninlaw
Cool Runner |
posted Oct-16-2006 04:19 PM
Mark me down for a big fat BQ please.3:37:18. All the gory details are here: http://www.coolrunning.com/forums/Forum8/HTML/009272.shtml Great running everyone, especially for you speedster first timers!!!
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JSM
Cool Runner |
posted Oct-16-2006 05:41 PM
43 miles for me last week...I did an easy 5k race (it was only 5 mins from my house) adn I did an 8 mile tempo at MP....from this point on it's running every other day until the big day on Sunday. I'm flying into Chicago on friday...I can't wait. First time ever going there.Josh
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bostontodd
Cool Runner |
posted Oct-17-2006 12:35 PM
Go ahead and add me to the list for Philly on 11/19. My goal is 3:00:00, so really anything that starts with a 2 would be great!Last week I ran 75 miles, most ever for me in a week. No speedwork though, due to the high mileage for me. M: 12
T : DNR
W: 9
R: 20
F: 9
S: 12
S: 13 ------------------
My User Profile [This message has been edited by bostontodd (edited Oct-17-2006).]
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Lofcaudio
Cool Runner |
posted Oct-18-2006 03:38 PM
It's very inspiring to watch people ramp up their training, be smart during their taper and run well in their marathon. I hope to be as successful as many of you have been. What an exciting time of year for us marathoners!I have been diligently following Daniels' Schedule A and have been very pleased overall with my performance in the quality workouts and the resulting confidence that comes with that performance. Last week looked like this: S: OFF
M: OFF
T: 6 miles E
W: 19 miles (2 E + 15 M + 2 E)
T: 8 miles E
F: 4 miles E
S: 16 miles (4 E + 3 T + 4 E + 3 T + 2 E) Total: 53 miles Marine Corps will be my second marathon and I am shooting for a BQ time of sub-3:16. This is a very ambitious goal and I think the only hope I have of obtaining it is to execute the following pacing strategy: Miles 1-2: 8:00
Miles 3-4: 7:45
Miles 5-10: 7:30
Miles 11-26.2: 7:20 The course appears to allow for these type of splits, but will I be able to hold pace during the final six miles? We shall soon find out. ------------------
Will be running Marine Corps Marathon on October 29, 2006. My Running Log Me...Running
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kestrou
Cool Runner |
posted Oct-18-2006 03:59 PM
Lofcaudio,That's a very aggressive negative split you've got there - especially for only a second marathon. I'm not trying to talk you into "banking time" or anything - but I'm in the neighborhood of a 3:16 (will know for sure in only 4 short days!) and that's not pacing I'm comfortable with. Have you done a lot of this pacing in your training? kestrou
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Lofcaudio
Cool Runner |
posted Oct-18-2006 04:16 PM
quote:
Originally posted by kestrou:
I'm not trying to talk you into "banking time" or anything - but I'm in the neighborhood of a 3:16 (will know for sure in only 4 short days!) and that's not pacing I'm comfortable with.Have you done a lot of this pacing in your training?
All of my M pace runs have been done at those marks. There are two reasons for this pacing strategy: 1) it takes me some time to warm-up and I want to ease into the race, 2) the first two miles of the Marine Corps Marathon are uphill, while the next three are downhill (and the rest of the marathon is basically flat). My last M pace workout consisted of 15 miles that looked like this: 1) 7:58 . . . . . . 6) 7:27 . . . . . 11) 7:11
2) 7:55 . . . . . . 7) 7:16 . . . . . 12) 7:13
3) 7:40 . . . . . . 8) 7:20 . . . . . 13) 7:11
4) 7:42 . . . . . . 9) 7:24 . . . . . 14) 7:05
5) 7:28 . . . . . 10) 7:17 . . . . . 15) 6:59 I have been training with Jack Daniels' VDOT system and my VDOT is 50, which means that my M pace (according to Daniels) is 7:17. kestrou, what do you suggest? I appreciate the feedback since that is precisely why I posted my pacing strategy in hopes of getting others to offer advice on what they might recommend I do differently. ------------------
Will be running Marine Corps Marathon on October 29, 2006. My Running Log Me...Running
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kestrou
Cool Runner |
posted Oct-18-2006 04:26 PM
I'm not really the best guy to give advice by a long shot around here - but here's my opinion:Looking at your last workout, you're certainly doing an increasing pace workout - but that's at a distance well under 26.2 miles. I think beginners like us (I have a whole three marathons under my belt, just so you know how expert I'm *not* ) need to run the first 20 miles to "set yourself up" for that last 10K. An even pace to bring you in at 3:16 would be 7:29/mile and sticking close to that will mean you won't have to work any harder in that last 10K than you did in the first 20 miles - becuase you're not going to want to work hard then. Again, if you have a lot of experience of increasing your pace up to 26.2 then don't take my advice too seriously. Just making sure you respect the distance kestrou
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Southern Man
Cool Runner |
posted Oct-18-2006 05:12 PM
I finally got around to adding links to the race report threads. Great running by a bunch of the ladies, especially. Let me know if I missed any, sometimes it isn't easy to pick out the reports in the middle of fall marathon season.LOF, I think more even pacing is better. Okay to start the first mile or two a little slow, but try to be very close to (overall, elapsed time) pace by mile 10 and hold that as long as possible. Southern Man ------------------
We're on a road to nowhere. Come on along.
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dcv2002
Cool Runner |
posted Oct-19-2006 09:21 AM
Lof, Me and you are following basically the same plan and almost shooting for the same time. I guess you are basing your marathon on your last 15 mile MP run.My last 15 mile MP run (6:59/mile) is basically what I am using as a basis for New York. I would like to run 3:05-3:10 and I am going to break down the race into 4 10k's and worry about the last 2195m when I get to it. I would like to run the 1st 10k around 45 minutes (7:14.5/mile) and then the next 2 10k's between 44-45 minutes (7:04.9/mile - 7:14.5/mile). 30k = 18.64 mi. Hopefully, I can do a 44-45 minute 4th 10k and then see where it goes from there. So 45:00/44:45/44:30/44:30 - 40k = 2:58:45 which if I run say 7:30 pace for 2195m gives me a 3:08:58, which I'll be happy with. (As with 3:15:59 is our BQ). As with MCM, NY's biggest hill is the start (unfortunately we have a bunch more after that one). So my first mile will be slow, around 7:50ish. Then on the downhill I don't want to kill it so around 6:45. Then I'd like to work to around the high 7:0x's or low 7:1x's. nikerunning.com has a cool website for the NYC marathon that allows you to create a pacing chart based upon the hills, etc. I guess there are hills in miles 8, 11, 13, 15, and 24.
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Lofcaudio
Cool Runner |
posted Oct-19-2006 11:50 AM
quote:
Originally posted by dcv2002:
I guess you are basing your marathon on your last 15 mile MP run.
Actually, it was the other way around. I ran my 15 mile M pace run based upon how I am wanting to run my marathon race. I read Pfitzinger last night and he suggests a slight positive split as being the most efficient way of running a marathon since over the course of the race you recruit more fast-twitch muscle fibers as your slow-twitch fibers tire and your fast-twitch fibers are not as efficient for oxygen and glycogen consumption. So I may have to revise my plan. I just don't like the idea of starting so fast from the get-go. ------------------
Will be running Marine Corps Marathon on October 29, 2006. My Running Log Me...Running
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jparry
Cool Runner |
posted Oct-19-2006 05:17 PM
I have a question please for dcv2002 and others hoping to run NYC between about 3:10 and 3:25 this year. I have a previous PB of 3:14 (Philly) and in my dreams would like to PB again at NY. Having done it once before, I realize the start and early miles are one huge traffic jam. How to get oneself out of the crowds from the right corral and stand a chance of running sub 3:14? Any tactics work well?------------------
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jparry
Cool Runner |
posted Oct-19-2006 05:22 PM
I have a question please for dcv2002 and others hoping to run NYC between about 3:10 and 3:25 this year. I have a previous PB of 3:14 (Philly) and in my dreams would like to PB again at NY. Having done it once before, I realize the start and early miles are one huge traffic jam. How to get oneself out of the crowds from the right corral and stand a chance of running sub 3:14? Any tactics work well?------------------
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jparry
Cool Runner |
posted Oct-19-2006 05:27 PM
I have a question please for dcv2002 and others hoping to run NYC between about 3:10 and 3:25 this year. I have a previous PB of 3:14 (Philly) and in my dreams would like to PB again at NY. Having done it once before, I realize the start and early miles are one huge traffic jam. How to get oneself out of the crowds from the right corral and stand a chance of running sub 3:14? Any tactics work well?------------------
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GreenMan
Cool Runner |
posted Oct-19-2006 08:05 PM
jparry: With a PR of 3:14 you'll probably be fairly close to the front at the start. I had the same PR two years ago and got a 3xxx number, which put me in the second green corral. I crossed the start mat less than a minute after the gun, and I could choose my own pace within half a mile.My only suggestion would be to bring a water bottle to drink from in the first 5-6 miles so you can avoid the traffic jams at the early aid stations. I've done that and was glad to avoid the crowds. At 3:15 pace or so, it'll be less hectic after about mile 6.
------------------
Me! Training and stuff
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TommyL
Cool Runner |
posted Oct-19-2006 08:59 PM
Put me down for a 3:10 at Tucson.
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dcv2002
Cool Runner |
posted Oct-20-2006 09:13 AM
I have never run the NYC marathon before (or a marathon). However, I just plan on getting up as close as possible within my corral. I put down 3:09 as my time so we'll see where that puts me (whenever we get our reg. cards).However, we'll probably be far enough up that it won't take long to get up to speed, but it might be a benefit for not going out too fast which tends to happen in races. I ran the NYC Half this summer which has 10,000+ people and even though I was far up in the front, had to weave around people I still went out to fast for the Half (6:30 1st mile). Ended up running 1:29 though so it cleared up good. Remember 3:09 will place you in the top 1000. So just be thankful that after a couple of miles you won't have to worry about the 36,000 people who will have to go through the water stops.
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JimR
Cool Runner |
posted Oct-20-2006 05:10 PM
Ending 2nd week of taper. I was to get in a good mid long on last weekend, and instead ran a 5k in 20:18 and a few extra miles to go with it...not sure if it was enough but I'll need to be patient through the remainder of taper.
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