Birkierunner's group - ROUND 2 - CLOSED (Page 9)

Tammy,

You can also use Race Results Predictor based on race results http://www.marathonguide.com/fitnesscalcs/predictcalc.cfm

Z.

Although I wore the hrm during Disney, I mainly did it so I have data post-race to analyze. I wasn't really using it to determine how I'll race it, although I did look at it a couple of times and said 'oh sh*t, what am I doing! I'm going way to hard'.

I also used Jack Daniel's formula. Back in Sept, I ran a 9.5mi race and it went very well (I have data from that race, too. I ran it near my LTHR). I plugged that number in and the calculator predicted a 3:17:29 marathon. I paced according to that finish time until i blew up at mile 22. My race execution issues were probably due to my sub-optimal training and race pacing at the beginning.

Tammy,

One more note from a Sub 2:31 Marathon friend

"Zvika,

1. Three (3) long runs are not enough to prepare for a marathon - 8 to 10 is what I recommend. Also, running 10 mi the day before a long run should be something to pay attention to if it is done at easy pace. Otherwise, it's better not to do it - I always have an easy day between a workout and long run, and two easy days between two workouts (e.g. Tue and Fri - workout sessions, Sun - long run).
2. 4h marathon is around 9:10 min/mi pace, so running the long runs at that pace sound a bit hard as an effort. If it actually is not so hard for you to run 20 mi at that pace, then you should perform better on race day.
3. Running marathon as an individual event and as part of an IM are to totally different things. In the first case you try to run at HR 2-10 BPM below you AeT, while at IM you MUST do it at much lower pace (~70-75% of HRmax), which will allow your body to use fat (as an energy source) in much greater proportions. You also have to train specifically in that range to 'teach' your body to a better fat utilization.

Regards,
Marsel
"
Z.

Tammy,
My thought is that you should go out and try to run the marathon at your race predictor values. If I understand correctly, you want to run the marathon so that you will have the confidence in the run part of an IM. No matter how you do in the marathon you will probably have a really good idea of what you capable of and will know what to shoot for during the IM. So my thought is to go out and try to get a good time for yourself.

As far as hills go, if you are running a marathon (or any race) with hills, I would try to train on hills. I would expect your pace to be slower if there are a lot of hills.

Complete the main portion of my 6-week bike focused block so I'll have a chance in surviving my mid-March San Diego training camp.

EDIT: that means I'll shoot for ...

SWIM - 8-10 hrs, focus on improving technique
BIKE - 20-25 hrs *** high priority
RUN - 10-15 hrs

How about you, Jim?

Edited by stinkyhelmet 2008-02-03 10:08 PM

Run - 100+ miles

Bike - 300+ miles

Swim - qood question 20,000 yds

Total Workouts 40+ hours

My main ultra marathon that I wanted to run this summer is the Hardrock 100. http://www.run100s.com/HR/
This race has a lottery to select the people who run in it. The lottery was today and unfortunately I ended up at number 106 on the waiting list. I guess that since I had a bunch of tickets for the lottery I was confident that I would get in (or at least be high on the wait list), so now I am a little bit bummed about not getting in. Hopefully I will get over it in a day or two and come up with some February training goals and figure out if there is another race that I should do.

I am a Giants fan, so I am glad that they won

Hey, let's see those February goals folks.  Don't worry about what other people's goals are.   Post some measurable goals now, no matter how easy or hard, so you can reflect back at the end of the month for accountability.  Any goal will do.... 

February Goals:

Run - 100 miles
Swim - average 3 times a week
Bike - get out a couple of times (weather dependent)

Feb goals:

Run: Start marathon training plan in mid-Feb (June 16 race). Somewhere in the neighborhood of 90-100 miles this month.

Swim: At least 2x per week (2.5 miles+ each week), AND find me a swim coach. I'm self taught and know that I need to some basic stroke help.

Bike: Look at it to make sure it is still there. Maybe it will stop snowing sometime this month.

Run- 60+

Bike-300+

swim-3 times a week w/ coach (not really concerned with distance right now, learning the CORRECT way to swim!!!).

Feb goals

not to get sick again!

bike 10h 25m
run 7h 45m
swim 5h 11m

possibly look into a more detailed training plan.

I would love to get a couple of coaching sessions.

Heather

How's everyone doing with their swimming? Weather here in the Chicago area is terrible, we're getting dumped with snow. So... it was a good day to spend time at the pool.

I spent the pool time focusing on technique and had my wife videotape me for 100yds. It was an eye opener to see me swim. UGLY. Here's what good swimming should look like (I didn't look anything close to this)

Thrope 400m @ Athens http://www.youtube.com/watch?v=eReW2-m-rIw
Thorpe underwater http://www.youtube.com/watch?v=-8egC7PbOME

I also did swim golf (time + stroke count for 50yds)
Round 1: 82 (40 strokes + 42 seconds)
*** did set of 10 drills in between
Round 2: 78 (38 strokes + 40 seconds)

It's a good way to measure swim efficiency. Like golf, lower score is better. Anyone else do this? If so, how did you do?

Edited by stinkyhelmet 2008-02-06 9:38 PM

February's goals

Bike: 100 KM
Run: 50 KM
Swim: 10 KM



Edited by Glen1951 2008-02-09 1:41 PM

Swim: 100 KM ... wow, Minor typo

Summary planned/Goals vs. actual for Feb 3-9:

 

• Swim Goal-4500 yds actual-2800 = 62.2%
• Bike Goal-70 miles actual-89.25 = 127.5%
• Run Goal-22 miles actual-20.5 = 93.2%

I have to do some homework mainly with the swim part
Iteresting to see how you guys did if you want to share

Z.

You were right to go wow! because I calculated wrong. I've edited it from 100 to 10. Thanks for noticing.