kalalau's Group - FULL for now (Page 28)

It's amazing how much it slowed up after the initial crowd of folks.  Maybe Abbie should be signing up this time. :-)

I read the Delaware comments, thanks.

I put in 10 miles last night, and feel quite worn out.  I don't know how you two put in 18 and 20 miles.

Check this video out, this is awesome.

Performance

That's fine, but it's a half Ironman, so it's not as huge a jump. :-)  Also, if you ever finish a sprint and feel like you could go further, then you went too slow. :-)  In some ways, a 5k is tougher than a half marathon, because in a half marathon you can relax, but in a 5k, it is 22 (or whatever) minutes of pure agony.  I never finish a 5k thinking I want to run more.

The half has been selling out a while before the race.  Looks like the last newsletter says 500 spots left.  Hard to predict race things this year.  Even Disney is still available (and $59 flights!).

For the full, we are skipping Fort McHenry this year due to construction, but they will take us past the Under Armour Headquarters.

If you do the Osprey Sprint, then Baltimore is free. :-)

SCamp07 - 2009-08-24 4:18 PM

If you do the Osprey Sprint, then Baltimore is free. :-)

How does that work?

Ok I guess not FREE free, I meant if you do the Osprey Sprint the week beforehand, then you don't feel the need to do another sprint on Baltimore weekend. :-)

One of my favorite articles of all time is

Your Magic Number - What's Your VDOT?

On the 2nd page is a VDOT table, which is a table based upon your VO2Max.  Using this, you can figure out what pace your training runs should be at, as well as what you are capable of in a road race, given comparable conditions to the races you are looking up.  My 5k time is usually around 22:00-22:10 on a decent day.  Based on that, my VDOT is 44, and my 10k time is 46 mins and my half marathon time is 1:42. Both of those predictions ring true as my PRs at those distances.  The marathon prediction for me is 3:32 but I've yet to realize that, probably due to several factors that don't occur to me in shorter races, one of which is me not doing the ideal training for a marathon.  Anyway, my easy runs should be at a 9:27 pace, my tempo run 7:33, and 400m intervals at 1:44.  I don't do tempo runs that often, but for interval runs, a 1:44 is a solid "don't go too fast" interval pace for me.  So this chart really works out for me.

Notice on the last page that every week, there is one interval run, and one tempo run, and the tempo one is relatively short.  All other running is at your easy pace. 

One of the most common mistakes people make in training is to do all your training at a moderate to hard level.  You can't do the same thing day in and day out and expect to improve once you plateau.

You haven't had that many 5ks to choose from either, so maybe you just had some bad races.  After all you said that your 9 miler felt fine.  For your slow runs, the idea is "conversational pace," meaning you should be able to hold a conversation with someone next to you.  That's easy to do while running in a group, but by yourself I guess you'll just have to talk to yourself. :-)

It seems like there's got to be lots of injuries over these issues.

What do you have against your bike that leads you to screaming at it?

Ah, yes those times seem familiar.  If it bothers you a lot, you could upgrade your derailluers.

Roger just spent $250 on getting a compact crank for Savageman.  One trip out, and 4 failed attempts at making it up the Westernport Wall, he decided that maybe he shouldn't do that race with a standard 2 gears in the front. :-)  I hope I get to watch him race up that hill.  One of the reasons I signed up for the Lehigh Valley Marathon was to finalize that I would not be talked into doing that race this year. :-)

For injuries, I was thinking about unclipping issues while around other obstacles that could hurt you, like cars.