posted Oct-14-2006 10:30 AM
Well, the season is over for me, and I want to thank the members of this virtual community for the support and encouragement. I've enjoyed this a tremendous amount. That said, I'm still rooting for all of you up this weekend and inthe weeks to come. I'm back in base building mode with my eyes on going sub 3 next fall.
And remember, if you have any revised or new goals, please put them in ALL CAPS.
posted Oct-14-2006 10:47 AM
well i think my training is over for the week so i'll post early
M- 19.5 @ 6.40-ish pace T- off W- 4.5 ez am/11 pm including middle 7 at 5.40 (LT) pace Th- 12 ez F- 6 ez S- Just got back from a 17 miler which included 12.5 in the middle at 6 min pace which is my planned MP Su- will probably be nothing. That's probably the hardest few days of training i've done ever and my calf which caused me problems earlier in the year started to act up a bit towards the end of the run. am hoping a day off and a cut back week next week will get me back to 100%.
am really feeling the benefits of the extra mileage these last few weeks. Probably the fittest I've ever been. Today's run before the calf problems was very encouraging. the 6 min pace felt easy.
15k race next week which I'm doing a mini taper for should show me where I'm at. ran 51.24 in the same race last year so looking for sub 51 this
beautiful morning by the way here. Frost on the ground and mist coming off the water at the park where I ran. Nice to get the Fall training gear out of the cupboard!!
happy running everyone! looking forward to the reports from this busy weekend!
posted Oct-14-2006 06:50 PM
Hartford Marathon 10/14/06 0800 40 degrees 1200 61 degrees Goals: Finish, 4:15 or better Fashion report: Black Coolmax shirt under team singlet with black Raceready shorts, black microfleece gloves. Crossed mat about 3 minutes after the gun
Split Elapsed time Mile 1: 10:14 10:14 Mile 2: 8:58 19:13 Mile 3.1: 9:59 29:13 Missed Mile 4 marker, too fast anyway. Mile 5: 16:14 45:27 Mile 6: 9:10, Mom, Dad and Sis on the rd w/H2O 54:38 Mile 7: 9:30 1:04:09 Mile 8: 9:27, Warmed up, this isn’t so bad… 1:13:36 Mile 9: 9:51, MIL on rd w/ H2O 1:23:27 Mile 10: 9:35 1:33:03 Mile 11: 9:46, MIL again. 1:42:49 Mile 12: 9:35 1:52:25 Mile 13: 9:30, Mom, Dad and Sis again. 2:01:56 Mile 14: 9:24, Port-o-let finally vacant! 2:11:21 Mile 15: 9:41 2:21:02 Mile 16: 9:38, Temps up, in sun, took off the gloves 2:30:41 Mile 17: 9:54, on and off ramps, re-fueling, SUE! 2:40:36 Mile 18: 9:20, Feeling good, SUE! 2:49:56 Mile 19: 10:03, Small wall, leaned on it a bit, SUE! 2:59:59 Mile 20: 9:29, Picked up Mike here. 3:09:28 Mile 21: 10:01, Things starting to really ache. 3:19:29 Mile 22: 9:51, Okay, I can do this 3:29:20 Mile 23: 9:58, Knees stopped bending very well. 3:39:19 Mile 24: 10:59, Shuffling hurts, stopped to stretch. 3:50:19 Mile 25: 11:21, Stop to stretch quads twice more. 4:01:41 Mile: 26: 10:33, Oh, I don’t have to do another turn!4:12:14 Mile: 26.175: 1:35, Stopped running at the first mat. 4:13:50
Actual chip finishing time: 4:14:46. All the mats looked the same, I thought I heard my chip beep as I ran across the first mat, not realizing it was covering wires and I hadn’t finished yet. Stopped my watch and started walking, thinking I was all done.
I’ve never experienced the cramping I felt during the last 3 miles. Felt well hydrated and fueled through-out. Avoided Optima fuel and opted for Gatorade that Sue and Mike had.
Mike ran the last 6 with me, dropping out at 26mi. I don’t think I could have gotten through the last 5k without him. He carried water and Gatorade and refilled my Fuelbelt bottle with water from the cups at the water stops.
Went out a little too fast, had trouble finding my pace. If not for the cramping, I think 4:11 or so was within reach.
Glad I did it. Don’t know about another one. I’ll let you know when my knees stop aching!
Thanks to all for all the support from family, friends and running folks, especially to Mother, Dad, Jennifer, Jane, Fran, SUE! And MIKE!
Hartford is an amazingly well organized race with terrific volunteers, blessed with amazing autumn weather, blue skies and pretty foliage. Happy it was my first full.
5k race wasn't really raced...I went out in 10k feel pace, and held that for about 2.5 miles (11:58 at 2m). Then I saw the third place guy falling back towards the pack that I was leading at that point, and decided it wouldn't hurt to pick up the last bit of the race to catch him. Being rested is nice!
posted Oct-15-2006 11:54 AM
Congratulations, yogini runner, that was a nice, steady run. Looking at the results, it seems like most runners had a faster pace at 10K and 10 miles than they had at 20 miles and for the overall race. Your pace didn't slow too much. How did you like the course?
posted Oct-15-2006 12:55 PM
Great report Yogini! Congratulations on finishing your first of many marathons, now stay away from stairs for a while.
As for me, it is now only one week until Chicago, and the weather forecast is just perfect for race day. I am taking a pretty easy taper after peaking at 80 mpw, trying to put to bed an ITB problem I had several weeks ago. It hasn't been a problem, but I haven't run any 26.2 mile MP runs either I am running much shorter distances with almost all of the mileage in the 70-75% max HR range, and my legs are feeling lighter as a result. I am still struggling with just what pace I want to run this in. A 3:20 marathon BQ's me, but it is a full 20 minutes faster than the PR I got last year in Chicago, and I am nervous that I am biting off more than I can chew. I am encouraged by my last 24 mile run that I did at the same pace as my PR, and how good I felt afterwards, still 20 minutes seems like a big improvement. Can you really improve your pace by 44 seconds in just one year?
posted Oct-15-2006 01:09 PM
Feels funny to be on a taper again... with only 4 weeks between Quad Cities and Chicago I never even got "up to speed" in between and am hoping Quad Cities counts as a very strenuous "training run"?!
Week was pretty uneventful Mon: 4 x 1 mi repeats at 6:30 Wed: 5 mi at MP Thu: Supposed to be 20 x 100m repeats, but was out of town and just couldn't work it in - one of only three workouts I've skipped in the past 6 months.... Sat: 10 mi at MP
SouthernMan - thanks for including links in your header to each persons race report!
Yogini - good job buddy! It was a struggle, but you came in right on your goal and sounds like you finished strong.
92HeelGrad - I know you're sweating "is 3:20 too fast?" - how's your predictor races look? How's your training compare this year to last? I gotta tell you, I haven't been *near* 80mpw and I really do believe I can nail a 26.2 in 3:20 - and got within 2.2 miles of that three weeks ago (pained grin) - so I think you've got the dues paid. Good luck!
Faster times at the beginning were probably due to the cooler temps. It got above 60 in the sun and most people and at least long sleeves on, if not tights. Also, that was the easiest part of the race...straight out and back.
The last 10k is relatively rolling with a fair number of turns through the vicinity of UCONN's law school and some stunning mansions with slate roofs.
I think VA Beach is next...TOTALLY flat! Wish the marathon from the Eastern shore to VA beach over the Chesapeake Bay Bridge tunnel was still being held.
Now to packing! It was an honor to learn from you folks about the craft of marathon running. I'm glad you'll still be with me 'virtually' after I move to VA.
posted Oct-15-2006 01:24 PM
Great race, Yogini. More to follow, I'm sure.
55 miles this week.
A very good week. Won a 5K here in Oxford yesterday in 19:04, which would be a PR by 37 seconds but the course was almost surely short. A win is a win, and crisp new $100 bill in an envelope marked "overall winner, men" is a memory I'll no doubt replay on my deathbed some decades hence.
A solid 20-miler this morning in 2:54 (8:44 pace), with the first 10 miles easy/recovery and the last 10 at 8:20 pace. Felt strong at end. Seven weeks out from goal race.
I'm looking forward to race reports from sportigirl and others.
posted Oct-15-2006 02:22 PM
Well Kestrou, we are going to find out in 7 days right? I think you are definitely ready, just spare your legs these last few days here so you'll have something left on race day. I really haven't focused a lot on speed this time around, with a 19:25 5K time I have plenty of that for a BQ time. I haven't raced a half marathon yet, but I did a 13 mile training run at 7:30 so I would guess that a 7:10-7:20 pace would be about where I would end up in a race. I tried to focus on doing lots of MP work and long aerobic work ( http://www.runningtimes.com/rt/articles/?id=4835&page=6&c=83 ) to get my performance at 26.2 more consistent with my performance over shorter distances. Last year I did the Furman FIRST plan and felt that I peaked too soon and came to the race with less than fresh legs.
What's the biggest improvement anyone here has seen in their race time over one year?
I was going to make Sunday's workout a progression run, with 6 at training pace, 6 at MP and then a 10K race starting at HM pace and working up to 5K pace in the last 1K. But I got a late start so I shortened the pre-race bit, then just after halfway I realized I was done with the speedwork for the day. I had to walk a bit, then jogged it in and finished the long run at normal training pace. I did the same workout two years ago at the same race, and on that day my 10K was a PR -- but this time, no dice. Still, 21 is 21 and I'll take it.
quote:Originally posted by yogini runner: Actual chip finishing time: 4:14:46. All the mats looked the same, I thought I heard my chip beep as I ran across the first mat, not realizing it was covering wires and I hadn’t finished yet. Stopped my watch and started walking, thinking I was all done.
Some races put a mat out there so an announcer can call your name out as you're coming across the line: You cross the early mat, your name pops up on a screen. That may be what that was.
posted Oct-15-2006 05:49 PM
Ok - This was the 2nd week of the 3 week taper and the 23rd week of the 24 week training schedule. Well, that just leaves one more week...
Mo - 6mi recovery @ 8:38 Tu - 9mi Gen. Aer. @ 7:51 with 8x100m strides We - 6mi recovery @ 8:43 Th - 9mi total, inc. 3x1600m: 1 - 6:02, 2 - 6:01, 3 - 6:05 Fr - 6mi recovery @ 8:37 Sa - 8.6mi inc. 4.3mi race @ 6:16 Su - 14.2mi @ 7:48
Total mileage : 58.8 Avg weight : 187 (holding steady)
Monday: Holiday: To trail, nice and relaxed. Stopped at 50 mins. when bit of sciatic pain, which went away. Tuesday: On the road for 17 mins., then 24 laps of the track at MP, which felt intense but relaxed. Wednesday: Bit of a stomach ache, so day off, no run. Thursday: About 6.5 miles at a nice pace. Friday: Another 6.5 miles. Saturday: On a trail in Litchfield Ct, for 47 minutes. Sunday: Last hard long run. 3 miles easy, 6 miles at MP, 1 mile at Tempo, brief break for water and Gel, 4 miles at MP, although faster. Stopped at 4 because right groin started to hurt, so precaution. A little concerned about it being a problem in the race.
Also, just got word that I in the Local Competitive section for the race.
[This message has been edited by jpgarland (edited Oct-16-2006).]
posted Oct-15-2006 08:08 PM
Haven't checked in in a while. Ran a strong 10 mile tune-up race in 1:13 last weekend that puts me on track for my 3:30 goal (according to McMillan at least). Got a 1/2 marathon tune-up I'm doing next week that I'd like to run at 7:30 pace ... don't want to hammer it too hard with the marathon four week away and that would still be a PR.
Did a 21 miler this morning. It was 35 and I felt lethargic the whole run only hitting my target pace (9:00) on occasion. The last 3.5 miles though a gentleman who's training for Chicago ran past and I did those last few miles with him at 7:30 pace or so. His Chicago target is 3:30 which will be a BQ for him, so I wish him the best of luck. I ended up doing 9:12 pace for the 21 miles.
Put me down for a 3:34 at Baystate today. It was a terrific day to run, and I gained a great appreciation for the town of Lowell, MA. From the aid station workers to the enthusiastic spectators, and the beautiful course, this race was everything I hoped for. Equinox posted an excellent report on this event in the RR forum.
I wound up running negative splits... for the first 10 miles I averaged 8:15-8:20, and the last several miles I was doing 7:50s. Felt pretty decent at the end. The only minor disappointment was the lack of the advertised jumbo-tron display of the finishers. But my parents showing up totally by surprise more than compensated for that!
Thanks, Southern Man, for keeping the thread going. Good luck to everyone else this season... You have all been a great source of inspiration for this newly-initiated marathoner!
posted Oct-15-2006 10:03 PM
good job meeting your goal time yogini runner! and your legs must be feeling better since you've now picked your next goal!!! ;-)
I ran my first marathon today ... The Columbus Marathon ... It was GREAT ... I posted a mammoth RR in the other board so I'll just post my time and place here ...
3:26:07 7:53 pace 15/249 AG 67/1496 women 513/3750 overall
I'm VERY HAPPY ...
taperers ... have fun and follow the plan ... and carb load the last few days!
southern man ... it was awesome to have this thread to post in ... thank you ... and good luck with your training for a sub-3 ... you'll get that BQ and then some!!!
Well woke up this morning and the weather was cool, actually the lowest in a very long time. So decided to do the alternating miles again. Man, did it feel so much better this time around. Did not feel the need at any time to drop off pace, and felt as if I coulda actually keep going. The faster didnt feel so bad, and the slower felt really easy. So much of a difference the weather makes. It was very humid. I had my shirt and my bag on the ground and it was wet by the time I picked them up after the work out. didnt really bother me as much as when its warmer.
thurs. 70mins - 10.8mi w/ 1mile time trial. Max lactate ~4Mmol/l lower than several month ago.
posted Oct-16-2006 05:48 AM
Some excellent running out there. I'm going out of town for a couple of days, so will have to link all the race reports when I get back.
Southern Man
------------------ We're on a road to nowhere. Come on along.
Last of three consecutive 60+ mpw (65,65,61). First time that ever happened.
Yesterday (Sun 10/15), I actually had my best workout during this marathon training phase. 19.5 miles in 7:12/mile, with 15 miles @ MP (6:59/mile). I now have to figure out what my MP will be at NYC. Originally, I wanted sub 3:10 (7:15/mile), but yesterday's run wasn't that difficult and I feel fresh today. So, I'm think I'll start out 7:10-7:15 for the first 10k-15k and then go from there. Is that too conservative (or good for a course like NYC)
posted Oct-16-2006 09:40 AM
Recovery week for me from the 50 miler last Sunday - I do not think I have been this sore / taken this long to recover ever.
M 30 minutes on eliptical T 4 miles W 7am / 4 lunch Th 4 lunch / 10 pm F 8am / 4 lunch SA 12am Su 20 pm 73 total miles
- all runs were slow (7:30 - 8:00 pace)
I think I will have to add another week maybe 2 of relatively slow running (+striders), but more miles before I add any real speed work.
posted Oct-16-2006 09:55 AM
Awesome job; Dogberry, Sportigirl and Magritte. Still need to look up the rest of the race reports, but you all did some great stuff out there!
Magritte, congratulations on your impending nuptuals I thought retaining all 10 of my toenails was a neat feet too!
Southernman, Thanks for running this thread every week. There has been a lot of helpful advice exchanged and I look forward to reading about more successful marathons.
posted Oct-14-2006 10:30 AM
I am running much shorter distances with almost all of the mileage in the 70-75% max HR range, and my legs are feeling lighter as a result. I am still struggling with just what pace I want to run this in. A 3:20 marathon BQ's me, but it is a full 20 minutes faster than the PR I got last year in Chicago, and I am nervous that I am biting off more than I can chew. I am encouraged by my last 24 mile run that I did at the same pace as my PR, and how good I felt afterwards, still 20 minutes seems like a big improvement. Can you really improve your pace by 44 seconds in just one year?
-- but this time, no dice. Still, 21 is 21 and I'll take it.
