Team Fall-dippides - November Challenge (Page 7)

I've probably set my sights to high, but I really want to run a sub 3:30.  The marathon is the Big Sur International Marathon in April.  I'm still building base and plan to be at 100 miles per month by the first of the year.  From there, I will start a 16 week marathon training plan which should take me right up to race day.  I would like to eventually go to Boston.

 

Incentive to continue Running/ Challenge Goal ... 

 

 

Edited by van_paulus 2009-11-06 2:27 PM






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I would say with your speed at your current miles per month, you could pull it off once you get to 100 miles per month. I am targeting 9:00/mile for my May marathon and we are around 1 minute per mile apart on our tempo runs. I have been at 100 mile months since March and have realized a big difference in effort versus pace over longer runs. What plan are you going to follow? I was looking at Yasso's intermediate 16-week plan.

I would say with your speed at your current miles per month, you could pull it off once you get to 100 miles per month. I am targeting 9:00/mile for my May marathon and we are around 1 minute per mile apart on our tempo runs. I have been at 100 mile months since March and have realized a big difference in effort versus pace over longer runs. What plan are you going to follow? I was looking at Yasso's intermediate 16-week plan.

Tim those were some seriously hot mile splits for a 10 mile run.  I really don't see you having any problems with 3:30 come April if you build right.  I am not as fast as you and am hoping to run around 3:30 in January at the Redding marathon.  I am typically around 8:20 to 8:40 on my long runs currently.  These are not pushing it too too hard, but steady effort zone 2 (out of 5 (LT=5)) for 12 to 18 miles.  I can't hold below a 7:30 pace for more than about 6-8 miles.  Well I did in a race once or twice, but not in practice.  Anyway, an 8:00 pace = 3:30 mary, so if you are already holding sub 7:30's for a 10 mile run, you could run 3:15 to 3:30 depending on if you go boom or not and how well you build up your endurance. 

I think cadence in your shoes would be a waste of time/money.  Just time yourself a few times during a regular run and I am sure you are up around 90 ish.  I have timed myself for 1 minute or 30 second intervals randomly during runs and always come really close to 90 strides per minute.

Anyway it is raining now so.... I might just wait until after work to run.  That way I don't have to change back into work clothes after being a drownd rat.   If I am feeling good after the run I may do a short swim.  I'll post my times for comparison, is my short run day.  The plan is go out easy 10-15 min then 3x 1 mile repeats at 7:20 ish with 1 minute recovery and then easy back home again.  I have been averaging around 100 miles per month for almost 2 years now peaking around 150 ish for the 2 months prior to my first marathon and for the upcoming one as well.             

Edited by Baowolf 2009-11-06 3:09 PM

As far as cadence goes really there isn't a perfect number. People use 80 - 90 IMO because it is very hard to overstride at that cadence. Basically you want your feet landing as close to under your body as possible. Work on that and ignore your cadence. Your body will fine it's natural rhythm. At a cadence of 80 or 90 I don't think it would be possible to have your feet land out in front of you which is why I think those numbers are so widely accepted.

I completely agree. Not sure how hard you were pushing it today but based on plugging that pace into the McMillian Running Calculator for that run you have a 3:25 marathon in you if you train right.  If that wasn't an all out effort then chances are you could do far better.  I say if you stay consistent you pull off a 3:15 or better.   

Hi folks,
My apologies for coming late to the party. I'm Riley - a clyde newbie. My biggest obstacle tends to be ensuring work/life balance, since my job keeps me truckin'. That said, I was able to get in some of my sessions thus far, but I hadn't been good about tracking and checking in here.
I've got those sessions duly noted and I'm glad to meet y'all.
Take care,
Riley

Welcome Riley!  We are here to help, so just let us know what you need.

Just got home from the pool.  Decided I wanted to do a threshold swim test to find a pace benchmark.  Swam 1,650 yards in 1/2 hour for a 1:49/100 yard pace.  I didn't really feel tired, but my form suffered some in the end.  I had to consciously focus on trying to stay long.  Anyways, thinking about repeating this test quarterly to see if I'm making progress.  Maybe someday I'll be able to take off my water wings .

For our captain, I'm back to work tomorrow and all my training has been entered on the spreadsheet.  First week numbers look really good.  I'm looking forward to the rest of the month.

Bah got stuck at work so I started my run way too late...  in the rain... and the dark... anyway here is what I did:

Wu 1.5, pace 7:36, Heart rate 167,
Hard effort 1 Mile repeats with 1 minute recovery between them. 
1=7:17, 165,
2=7:17, 171,
3=6:54, 171,
 cool down 8:03, 162

So 7 miles for me tonight with my long run on Sunday.  That puts me at 40 mile so far for the month.   

Edited by Baowolf 2009-11-06 7:54 PM

Nice effort!  Way to go sub 7 on the 3rd repeat

Massage therapist said no running for me today (intense massage).  So I will make up today's run this weekend.  I'm good for it, I promise!  

Another Spin for me this morning...gonna skip the run today. 16ish km for tomorrow.Butt hurts from cycling. Got some "Anti Monkey Butt" to try. Anyone used this?

Welcome Riley! Good to see you! Hope to see you soon back here!

Happy Saturday everyone!

I've already been a busy bee and got a swim in. I was planning on strength too but I am meeting a friend for lunch. So that's either later or tomorrow. We'll see. I am sad that I didn't sleep in at all! I woke up at six and kind of stared at the ceiling for a while. the good news is that I've already done my chores!

Got 10.54 miles in this morning before I gave blood at 11am. Will do some core work later. Great job everyone!

Just a 2000  yard swim today, mostly a rest day. 

Glad the cold water bath helped.  

Nice runs.  You may want to skip the core workout after giving blood...