kaburns1214 Mentor Group - CLOSED (Page 33)

GM!!

I am determined to run outside today.  More snow Tuesday through Wednesday, so I need to take advantage. Our already narrow two lane roads are now one lane.  Not sure how good an idea this is going to be.  I'll be leaving the ipod at home so I can hear whats coming!!

Enjoy your Sunday

Edited by rizer22 2011-01-30 8:19 AM

Cold and rainy here.  Feel bad because the Houston 1/2 and full mary is today.  It's going to suck for those guys. 

Had 2 kids bday parties yesterday.  One was at Pump it Up which is an indoor bounce house type place.  Spent all day lugging my 2 year old up and down the giant slide.  No pain.  Yay.

175 and holding steady this week. 

Yeah, got a good friend running the Houston Mary today (her 10th in a row, she got some special shirt for hitting 10 yrs). I hope she does well in the weather. 

woohoo! Broke 210!

209.8 weigh in this morning  

Although cold and rainy sounds bad, once you get moving it can be pretty nice.  I did my first two marathons in the rain at about 50F.  As long as its not freezing cold or pouring rain its almost enjoyable.  You don't over heat, you'd be wet with sweat anyway.  It beats the heck out of too hot and too sunny.

Long run on the treadmill this morning.  14 miles broken up into 48 minutes, 48 minutes and 24 minutes (plus two 6 minute runs in between due to technical problems)  I did a 5 minute cool down inbetween "sets"

I'm tired and a little sore, but I'm getting the miles in.  If I put in 5.5 miles tomorrow, I'll hit 100 miles for January.

My big goal is to stay with my training plan so I can really nail my marathon in May.
Minor goals:  start swimming in February and if the weather permits, get out on the bike by Valentines day.

Way to go!

Although 100 miles is really a random number, for some reason it makes me really happy to hit that number.  Congrats on (by tomorrow) hitting the century mark.

Its not that random.  Its a decent target to hit.  Ultimately, I'd like to run 1200 miles this year, which should be easy-peasy considering I'll be training for two marathons and an oly or two.

Finally got outside to run. 4.54 miles, 8:34 pace.  I think keeping the incline on the treadmill at 3% may be helping. I felt I could have run faster.  I am having a hard time running slow enough to keep my HR in the 140's. Average HR 156, Max HR 177.   I had a few hills to climb, hence the spike in the HR to 177. I am not fast at all, but running a 10 minute mile to stay in the 140's is going to be hard for me not to get irritated or bored. I will do my best, BECAUSE KELLY SAYS I HAVE to do THIS!!!!

I liked the book Chi Running.  I read it when I first started.  I tried to find a clinic nearby but couldn't.  I really focused on my form after reading this book, and I think it helped.  My husband took a video of me before changing my form & then another one after.....the after was MUCH better.  Have fun at your clinic! 

Missed my swim clinic this morning because I was in the wrong location.  I thought it was at Case Western, but it was at Cleveland State. duh!!  I spent 30 minutes running around and banging on doors for nothing.  LOL

144 this morning.  No loss but I'm OK with that. 

Question:  Run brick after long bike.  Do you recommend running a little or a little slower, or spot on your pace right after getting off the bike to get the legs moving?  What gets the junk out quicker?

I think this is going to depend on you and how you react.  You're goal should be to get to race pace as quickly as possible but you legs will be all wonky for running right after biking.  In general, I recommend against running over your target pace because you will typically pay for it in the end, with interest.

Hal Higdon - the guru of marathon gurus - recommends running 1.5-2 minutes slower than your marathon goal pace.  this rule holds for those training for a 5k or 10k or HM!  that means if your goal is to run a 4 hr mary, your trainign pace should be 10:30-11!  for a sub 22 5k, your trainign pace would be 8:30-9 minutes.  Look at Kelly's logs.  she runs all her aerobic runs around 9 minutes, but on race day she can do a 7 minute mile for a 5k. 

Mark Allen, the greatest triathlete of all time, was in a rut by 1989, he kept losing to dave scott, his coach had him do all his base training at less than 150 BPM, it meant he had to walk sometimes during his long runs.  can you imagine this? Allen went on to defeat scott that october in the "iron waar" to win the first of his many Konas.

 there is method to this madness so we should all listen to Kelly and SLOW DOWN AND RELAX. 


Edited by jsklarz 2011-01-30 2:29 PM

Slowing down will also keep the injury bug away. Take it from me.

Its like I spoon fed you -- I'm so proud.

But really, if you go slower, you build base, build durability and avoid injury, which lets you go faster in the long run (and lets you avoid unexpected "rest" due to injuries).

Had a good 4 mile run this evening. I tried to run using HR only, and never looked at timing. Shot for sub-150 the whole time (except the uphill sections, I tried to stay under 155 or so there). 

I managed to avg 148, with a 159 max.

As a comparison, I typically run 4 miles with a 160+ avg and 170-180 max. I was about 30 seconds to 1 minute per mile slower today. 

You guys are all just blowing me away with what you are doing-running 100 miles in a month and working to slow down to unter 8 min miles. I may be hanging with the wrong crowd, but you are pushing me to work just a bit harder and go just a little further. So hopefully ot will pay off in the end.
I did have a great day up in the mountains cross country sliing and ony heard two snow mobiles. For where we were-that was a miracle.

Hal Higdon - the guru of marathon gurus - recommends running 1.5-2 minutes slower than your marathon goal pace.  this rule holds for those training for a 5k or 10k or HM!  that means if your goal is to run a 4 hr mary, your trainign pace should be 10:30-11!  for a sub 22 5k, your trainign pace would be 8:30-9 minutes.  Look at Kelly's logs.  she runs all her aerobic runs around 9 minutes, but on race day she can do a 7 minute mile for a 5k. 

Mark Allen, the greatest triathlete of all time, was in a rut by 1989, he kept losing to dave scott, his coach had him do all his base training at less than 150 BPM, it meant he had to walk sometimes during his long runs.  can you imagine this? Allen went on to defeat scott that october in the "iron waar" to win the first of his many Konas.

 there is method to this madness so we should all listen to Kelly and SLOW DOWN AND RELAX. 

Wht steady at 131. Not budging. Maybe this is just the weight I am supposed to be.

Had a great day at the chi running clinic. I was already utilizing most of the techniques but got great feedback from the instructor on things to tweak.

weight is 63kg (or 138.9 pounds), staying steady which is good, i already need to buy new jeans eek

Is this just for the long runs? I am assuming the smaller runs like the interval or hill runs should be run faster than race pace?

Your east coast weather is moving in on us in the southwest starting this afternoon sometime. Might have to change around some workouts this week. Tomorrow is supposed to be pure crap around here. 

my weight is 221. Now I need to start dieting to make it to my goal. Hopefully I'll be able to lift and swim tonight

Is this just for the long runs? I am assuming the smaller runs like the interval or hill runs should be run faster than race pace?[/QUOTE]

Yes and no....

Speed Intervals are going to be at a defined pace, so for a marathon you may do 5x 1 mile at mary goal pace with a 1 mile ez jog (3 minutes slower than race pace or a walk) in between.  for a 5k you may be doing 400 or 800 at 5k pace (or faster) with a rest interval slower.  Whether you are running faster or slower than RP depends on the plan.

Hills are like intervals.  I like finding a 0.25 mile hill (400 meters) and going up it at 5k or 10k pace and walking back down, start with 3 and work up to 8.

Any interval work is, IMHO, a "key workout".  thus you show be fully rested, properly hydrated and nurished and feel good before attempting it.  Never do more than 1x week.  Also, speed WOs and hills are "advanced" workouts.  thus, you should have at least 6 months of base before doing dedicated speed or hill work.  HOWEVER, that is not to say don't run hills.  Run them! just don't do "hill work", just employ good form and run the hills at an easy pace.  If you look at my saturday log from about 2 weeks ago, I did my neigbhood loope (7 miles and 1200 feet of ups and downs).  I am not even a mediocre runner but I went easy and stayed aerobic other than at the toughest hills.

Tempo work is different.  this is where you pick a pace and hold it for a time.  Say 3 miles of a 5 mile run at mary goal pace.  this should not be a super tough session, but it should be too easy. 

Take a look at Higdon's website, which has a wealth of information for all running http://www.halhigdon.com/