BamaDC's mentor group is Closed! (Page 39)

titeloops - 2010-10-21 12:32 PM


Yep. Hip injury be damned! You better BQ, and then beat his azz. If not, the smack talk will last for years.

Although, tough to beat a 3:08's azz.

pilotzs - 2010-10-21 3:10 PM

I can only dream of 3:08's

titeloops - 2010-10-21 7:47 PM I ran 10 miles today in 1:30. That was a PR I never thought I'd reach.

BamaDC - 2010-10-21 10:24 AM The pressure is on!  My Buddy from Grad school(dcwannabe) just BQ with a 3:08.  Our plan was to run the 2012 race together.  So I guess I've got to man up.

pilotzs - 2010-10-21 9:09 AM

I'm good with starting December 6th.  My HM is Dec 4th, so that will work fine for me.

I've been reading the "Winter Running Thread".  There appears to be some good advice in there.  I'm going to keep up with it.

Sheep, I'm planning on doing basically what you talk about.  I want to build to 30mpw, then keep between that and 40 mpw, working in some tempo sessions.  I've done some tempo work during my runs (2-3 miles at HM pace, in the middle of a run).  Some days are better than others.  I just hope I'm not running the bulk of my mileage too fast.  I've been averaging 10:30-10:45/mile pace on my longer runs.  McMillian says I should be running them around 11:26 based on my 5k time, but I'm basically keeping in Z2 now that it's gotten cooler.

titeloops - 2010-10-21 6:47 PM I ran 10 miles today in 1:30. That was a PR I never thought I'd reach.

cornfed - 2010-10-21 8:17 PM

I have a copy of "Advanced Marathoning" by Pfitzinger if you want to borrow it.  Everyone says it's the book to use if you have a serious time goal.  I didn't use it when training for mine but have read most of it. Lots of good info.

cornfed - 2010-10-21 8:16 PM   That's Awesome!

cornfed - 2010-10-21 8:31 PM


When you say you're in Z2 are you talking about HR?  If so are you running faster than what pass you "should" be?

I'm a really big fan of training by pace the way McMillian and Daniels' do.  That said, I think there slow/easy pace is too slow in some situations.  I think this is especially true for people that are (sorry to say it) slower or don't have a lot of race experience.  That's because people with less experience have a lot more room for improvement and generally do so quicker.  When training for my marathon in was using a HM time from the previous fall.  McMillian said I should have been doing my long/easy runs at around 10:30 or slower.  That felt painfully slow and I ended up doing the bulk of my runs at about a minute faster than that because it felt comfortable.  Basically I knew that my fitness had improved since that HM and felt that RPE was more appropriate.  That said, now that I've been running for a while McMillian says my easy pace (based on a 10k I did in the spring) should be between 8:40 and 9:10 and that fells right.    Not sure if that helps. 

pilotzs - 2010-10-22 8:58 AM
Yes, I'm talking HR Z2.  I plugged in my recent 5k time and McMillian says around an 11:26/mile - 12:26/mile for my long runs.  I'm probably avg around 10:45, maybe 11/mile, so I'm probably not too far off pace, but 12/mile is too slow right now, as that seems to be more my recovery runs (where i end up walking some and my legs are just worn out).  

BamaDC - 2010-10-25 11:09 AM How about your weekly totals?  I got in 12 miles yesterday.  My morning run of 9 miles and a recovery run of 3 miles?  And my hip flexor doesn't feel too bad today.

BamaDC - 2010-10-25 11:09 AM How about your weekly totals?

cornfed - 2010-10-22 4:37 PM

Be careful mixing training methodologies.  I've send multiple recommendations here to just pick one and stick with it.  The problem with all of the (except maybe RPE) is that you need to re-test periodically to make sure your zones are accurate.  I like to run by pace but I use RPE to indicate when it might be time to retest.  For example, I've been running at the lower end of my easy/long pace zone so I'm starting to think I need to rest.  On the flip side, I don't keep track of my HR zones but when it got really hot this summer I tried to keep an eye on my HR because if I only looked at pace I would kill myself.  Even though I didn't know what my HR was supposed to be I knew I would feel like crap and not be able to finish the run if it got over a certain point when it was hot an humid.

Your HM is in the beginning of Dec, right?  You might want to find a low key local 5k or 10k to race.  There are a couple running groups near me that sponsor races every other week.  It's less than 5 bucks to enter and a great way to test yourself and see if you need to update your paces.

pilotzs - 2010-10-25 2:16 PM

I've run 2 5k's very recently, and used those as my testing.  I ran both in 29:22, although with better pacing, I think I could have gotten to 29:00.  I've got an upcoming 10k race on Nov 6.  I'm pretty much running by pace, but I occasionally look at my HR if I feel I'm getting too far off or something doesn't feel right.

sand101 - 2010-10-25 11:58 AM


1h

Pretty much trying to get over this calf thing (and swimming was certainly the lowest impact).  That said I did do 5 miles yesterday - my longest run in damn near a month.  It went well - no issues.  I expect to get 20+ miles running in this week along with starting up a bit on Jorge's program.

So my monthly numbers are going to suck, but I'm happy about things in general.

BamaDC - 2010-10-25 2:38 PM

How did you pace the 5Ks?

In my 2 5ks I've started out way to fast.

BamaDC - 2010-10-25 2:40 PM Question for you BHAM peeps, in what part of the metro area do you live?

sand101 - 2010-10-19 12:48 AM

You have so many choices.  For the trainer use the cheapest thing you can find.  Trainers can eat tires.  Or buy a trainer tire - they make ones specifically for the trainer.  No need to have the back and front match, other than aesthetics. 

As far as what to buy, what are you trying to buy?

Bombproof?  Gatorskins will do you.  Don't race them, though - slow as dirt.
Race tires?  IMO, Vittoria evo corsa cx 320tpi.  Michelin Pro Race 3s are also high on people's list.
All around? Conti 4000s seems to be the most common choice.  Good all arounder.  Also tires like Vittoria Rubino, Hutchison Fusion 3 (love these - they go on and off so easy)
Training? i.e. cheap - Vittoria Zaffiro (what I bought as an extra set).  Lots of others.  Whatever is decent on sale.

23mm width is the standard width.  You can go 25 for a plusher ride.  I've never ridden 21s or 20s, but folks say it is a harsh ride and handling isn't great.

BamaDC - 2010-10-25 2:40 PM Question for you BHAM peeps, in what part of the metro area do you live?

titeloops - 2010-10-25 3:37 PM
Race tires?  IMO, Vittoria evo corsa cx 320tpi.