Baowolf mentor group is [ Closed ] (Page 64)

Ouche Larry don't do a half marathon on a track... you will develop odd muscle issues from always turning left, like outside right knee and ankle issues. 

So I agnoized over doing the race all week but finally decided to not do it.  Instead I biked fixed the Garmin wrist band, raised the front of the seat on my bike 3/4 of an inch (it may need a nother 1/4 inch) moved the speedometer to the back wheel, biked 35 miles, ran 3.5 and swam 3000.  I then ran 13.1 miles today (28F brr) to see how things might have turned out.  The run was fine through mile 8 and then the knee started to act up.  I ended up around 1:55:00 for 13.1 ish which is only 1 minute slower than my actual only HM I did long ago.  But ya I was at a near walk for miles 8-11 and then I was able to pick it up slightly for the last 2 miles.  It would not have been ideal and I knew I could stop at any point and be within a mile of my house.  So ya I probably would have had a PR, but ya I probably would have pushed things harder and been in not such good shape to start next week's workouts.  I haven't seen the race results to see where I "might have" finished.  If I were in the shape I was in before the crash I would have been knocking on first place in my age group...oh well.  Maybe some day.  If I didn't have another race planned soon I probably would have done it and paid for it, but the IM or HIM or nothing seems more important at the moment.  It was the prudent thing to do, but boy was hard to not race it. 

I hope everyone is enjoying the remaining nice weather.  I should close up the sprinkler system today, but am too lazy to do so.  Gona take it easy the rest of the week and see if I can't get back into a training pattern for next week.  The build to IM is going to be downright nuts 8 weeks to race day and really sketchy ability to train in all 3 events. 

Joe, I believe it's race week for you!  Time to rest up and get ready to rock it.  You getting excited?

Larry, nice 13.1!  Picking up those last 3 miles is hard to do, but a good indicator that you are going to be very ready for your HM.  Which plan did you wind up using.

Steve, smart call on not racing this weekend.  Lot's of HM's out there for later, only one set of legs for you though!  Sounds like it was a nice weekend to sort things out at home. 

Samantha, how was Montana?  So jealous of where you live...Montana is on my bucket list of places to visit.

This morning's run (8 miles w/ 10 strides) was in absolutely ideal running conditions...40-45 degrees, very little wind and clear skies.  LOVE this time of year.  Starting on the Pfitzinger 55 (18 week) plan a couple of weeks early to give myself room to do the trail 20K in a couple of weeks, and create some wiggle room for life to happen.  Have a friend suggesting I do a HM this coming weekend.  I'll be running 13 anyway, and socially I would really like to do it, but I hate to pay $80 and then not do my best.  Pretty sure I'd get there and push it too much.  Don't want to ruin myself early in the marathon training game, so following Steve's lead to be prudent.

Carol, I know what you mean.  I have a friend who wants to do a HM in early December.  I'd be in condition to do it, but I am trying to run under 2 hours only 4 weeks prior, and I know I wouldn't have a great time, but I'd probably still try for it. 

The plan I ended up following I kind of made up on my own, using Steves' advice.  Pretty much a solid 6 mile run about 30 seconds slower than race pace, a three mile easy run, either a 4 mile run or 800 repeats, a long run, and a day on the bike for cross training. 

There are times during training I find it hard not to push for some goal/ milestone. Although pushing from race start is often a no no for me because I cannot find the relaxed pace that let's me finish strong. Just the thought of not having run13.1 yet and going to a race throws me off a bit mentally. The training is there and I know I can do it. Just would have been nice to work in that 13-14 miler before hand. Yes the nerves are setting in. I cannot wait to give this a go! Another huge milestone. Drove the course and there is one slight hill otherwise pasture flat. A lot of scenery to make for a beautiful race.

Ran 2 miles on the track last night in 18:56. Very cool and I start to feel a bit tight so I take some extra time to warm up a bit.

Larry, your progress has been amazing, so the Steve plan is working.  For what it's worth, I would not discount the idea of racing two HM's in that timeframe if you want to.  Last yr. was my first attempt to do more than finish a HM, and I did one on 1/22 and another on 2/26.  My first time ever under 2:00 was at the one on 1/22, and my second time (and even a bit faster) was on 2/26.  I was really sore after the first one, and took a week or so to recover, but felt really strong by the time that second one rolled around.

Joe, I looked at your log, and you had a nice buildup of 10,11,12 LR's, so you should be able to take that last mile on faith.  You are right, you will be fine so long as you don't go out too fast, but it is oooh so tempting...especially when you're well rested from a taper.

5 mile recovery run this morning.  Doing week 2 of mary plan this week and will make next week a cut back week to at least feel somewhat fresh for our little get-a-way and my first trail 20K.  A bit nervous about the possility of twisting an ankle on unknown trails.  I bought this in case it's a little dark when we start and I have to say it's a really cool little gizmo:     http://www.amazon.com/Cyclops-CYC-MHC-W-Micro-Mini-Light/dp/B001QCXTBI/ref=sr_1_1?ie=UTF8&qid=1349795955&sr=8-1&keywords=cyclops+visor+light   No idea how long it will last, but the price is right and it is smaller and lighter than a thumb drive. 

Carol, thanks for the advice.  I may go ahead and give it a try.  Looks like your training is rolling along.

Steve, I'm just over three weeks out from my HM.  Here's my plan: This week 6 miles (30 sec. slower than race pace), 3 easy, 4 easy, 8 long run.  Next week 5 miles (30 sec. slower than race pace), 3 miles easy, 10 x800 with recovery jog (7 miles total), 14 mile long run.  Two weeks out 5,4,3, with long of 8, all easy.  Final week something like 4 3 2 race.  How does this look?  I'll also add an hour of biking this week and next. 

Larry I would make your 4 mile run or the 5 mile run on your 2nd week out a tempo run.  So like 4 (recovery) 5 (tempo) 3 (easy), 8 (steady).  It doesn't have to be a really fast tempo at the pointy end just something to get the cobwebs out and take those legs for a little harder effort to burn the carbon out (not flat out sprint stuff at the top end).  Otherwise everything looks solid. You are going to love this race.  You are completly prepared for it even by my standards.  I would be happy to run a HM on your logs.   

Steve, how goes your week?  Any progress on bike parts/pool parts/body parts?

Samantha, how are you settling out physically and mentally these days? 

Steve, so long as you're giving out advice, wanted to ask you a question.  OK, don't laugh, but a long range goal of mine is to qualify for Boston when I'm 50 (would need a 4:00 marathon at that point).  So I have 4 years to get there (or I could potentially try for a 3:55 a year earlier if I'm "there", which is what it would take in my current AG).  Assuming I train thouroughly, what would be a good long range plan in terms of # of races to do to give myself a chance at that?  1 full marathon a year with a few halfs? 2 marathons next year?  That type of thing.  I will no doubt continue to have a low mileage period in the hottest part of the summer, which is when I will swim and bike more.     

Carol, no laughing from us.  It's great to have a long range goal.  Go for it!!

Steve, thanks for the confidence.  I'll add the 5 mile tempo run the last week.  As far as long range goals, I have one myself.  I want to run a 4 hour marathon in May, at the Cleveland Marathon.  It's a flat, fast coarse.  I'm peaking at the 30 mile range for this half, and hope to build up to close to 50 miles a week for it.  I am worried about injuries as well, Steve.  I figure on taking some recovery time after the half, and giving myself 24 weeks for the build. 

Joe, good luck in your half this weekend!  We will be looking forward to your race report.

Larry, awesome job on the weight loss battle!  Now the rest of the war begins...maintaining.  Sounds like you are ready for it.  Thanks for the encouragement on my long range goal.  If you hit 4:00 for your May marathon, I'll use you as further inspiration!

Steve, thanks for the input on marathon training.  Running more than 1 marathon per year seems like a lot, but once I get ready to try for a BQ time, I may have to give myself more than one shot at it.  This year, I'd like to aim for 4:15-4:20. The 18 week plan I'm using peaks out at 55 MPW.  Has me running high 40's/low 50's for 8 weeks of that.  I think there is a good possibility that I'll have to adjust it some and will be on the lookout for injury potential, though that is always easier to spot in hindsight.

We have a local fellow here who is one of those marathon maniacs.  He is a late onset runner (started late 30's or early 40's I believe), and recently ran his 150th marathon.  He sometimes runs two marathons in a weekend.  How he stays healthy, I'll never understand.  Amazing! 

Mike, thanks for the encouragement.  I did make a quick post on that forum

So ya my recovery has been iffy.  I think the agressive bike fit was the biggest setback frying the top of my right knee.  I had to move the nose of the seat up an antire inch and we see how that goes from there.  So I took a lot of time off this week because this is the last possible week to get healthy and still build.  The leg is iffy, but man I wish I had not crashed, this was a comfortable run today not pushing it: 7:57, 7:53, 7:49, 7:43, 7:28.  But I was afraid to go past 5 miles because of the knee. 

Oh as a heads up for folks who ever find themselves pressed for time.  I have been recoverying my shoulders with weightlifting... kinda of.  So sitting (or standing) with your back parallel ish to the floor use resistance bands (or bowflex) or pulley something or others and put 10 to 20 pounds of resistance on each hand and make like your swiming stroke, one arm at a time pulling with a high elbow.  Now for the sounds too good to be true part, just 5 to 10 minutes of this is nearly as good as a 2000 yard swim (for your arms and back not the rest of you).  So if you do this on the days that you do not swim, you will have a lot more endurance in the pool.  And if your form doesn't suck like mine maybe even speed.  Give it a try for 2 weeks, especially if you get stuck without a pool or time and see if you don't feel stronger in the pool.  It is a bit tricky to get into that position however if you don't have a bungie.  Remember to keep your fingers pointed down, elbow high and pull all the way past your hip (just like in the water).    

Carol... I looked at your races and such... you could hit a 4 hour marathon next year if you did minimal bike/swim and focused on your run with temp and 800 repeat/hills with 5-6 runs per week and 55mpm max.  Definately within 2 years if you stay mostly run focused or run focused for half the year tri focused the other half.  1:54:xx HIM = 4:00:00 Mary if properly trained and executed.  You have a HM with in the past 2 years at 1:55:xx.  Not much of a stretch given your training consistency.  

And ya I'm gona keep posting till someone logs on.... you all best be out training 8).

This week is my biggest week of running. Ok. The Shades of Death Half Marathon is a great time and I met a lot of people there. I am actually become somewhat of a regular member of my friends  group of runners. The temp was a nice 50 or so with a cool breeze 10mph. The area was so flat that you could really feel the wind too but nothing wicked. I got out fast and by mile one I was already saying slow down. The one hill on the course at the end of mile one was not much challenge the first time around but after turning a sub 59 min 10K it was a bit challenging. Must admit there was some walking but looking back at the splits I am very happy. Final time was 2:15:09 for an average 10:19 pace. 

Steve - Glad you got the bike figured out.