Runner's Forum: The Official: Training Summary Start Up Thread

8 miler into the wind.  I hate this weather we're having up here in the Green Mountains.   Going to have winds up to 35mph tonight.  I was only able to manage a 10:26pace.

 lloydb3 good to hear your running the Vermont City Marathon on May 25.  My wife and I made the cut for the 2 person relay.  I won't be running my 1st marathon until Oct in Portland, Maine this year.  Good luck to you.  Only really big hill is at mile 14 and it's not much of one for around here.

 Happy Easter and be safe everyone.  Word of advise "Keep the wind to your back".

Ex-k1w1 - Melbourne marathon eh? I think you and I are gonna be doing our marathon programs at about the same time (since they take place only a couple of weeks apart).

What kind of training program are you going to use? i.e. 16 weeks, 20 weeks? and more importantly, what kind of pre-program work up are you using. I will be in both Melbourne and the gold coast soon (have a little bit of a holiday with the down under). Gold coast is a bit tacky (plus way too many kiwis..hehe) but at least the weather & beach will be nice, and I can do some runs on the beach followed by a swim... I can't wait!!

Ok..gfinkelde, so there are  few of us training for a marathon at about the same time..... I miss fish and chips. When I get home I am going to have it at least once a week...a fried dim sim, a couple of potatoe cakes, and a nice piece of flake after a day at the beach...doesn't get much better than that. I'll have to introduce the kids to fish and chips....I'm sure they will love it.....

I'm glad to hear that VT City isn' too hilly.  Everywhere local to me is really hilly no matter where you run.  I did a quick four last night.  It was a bit drier than my last run but the wind was up.  Ran it in 30:07  which is pretty quick for me.  It puts a beating on my legs since I'm weighing in at 200lbs.  Any advice on how I can pick up speed?  I've never been a competitive runner and only seem to have two speeds. 8 minute mile pace or tired and slow/stopped.  Can I incorporate anything into my long runs to achieve better results?

Nahtus, good luck with your wife in the relay in May.  You must already be pretty lucky if you made the cut to get in.  I heard that they sold out quick.

Really odd weather here in Geneva today and it's given out more of the same for the next four days.   Snow blizzards and driving rain!  I  stupidly  went out in it this morning.  I'm not sure if it's good for stamina or simply futile and daft.  I was running into ridiculous wind for most of the run smacking me about.  What happened to 18c and sunny weather from two weeks ago?  Rubbish.  I ended up cutting the planned 22k into 16k in which I did in 1:11:22.  I hope it's not as bad for my long Sunday run, I have a sneaky feeling it's going be more of the same.  

Looking forward to the Chelsea vs Arsenal and Man U vs Liverpool on Sunday afternoon.  A feast of footy.

Happy chocolate eating to one and all.  

 P.S  In my last post I should have used the adjective, 'manageable' 4:30k pace rather than 'leisurely'.  Sorry about that, feel a bit of a tool.    

I ran 10 miles today in some new shoes I got for FREE!!! Working at a running store is pretty sweet. Some crazy dude who trains for marathons only in racing flats returned these trainers we sold him in almost brand new condition (15m on em), so I got to cash in since we can't resell them or return them to Brooks since they aren't defective.

LexB, when you say you got good shoes ages ago...how long ago are we talking? It could be that the shoes are all used up and you need to get a replacement pair. The symptoms you are describing seems to be exactly what would be caused by worn out shoes - I had the SAME issues yesterday and today when I woke up because I went for a 13 miler in dead shoes on Wednesday, tomorrow I will be fine.

Also, I wouldn't consciously do anything to change your stride (other than getting proper footwear). Its been found that your natural stride is what is most efficient. If you want to get a better running economy, then just run! (you can also do form drills and fast strides)

Training first; got "back on the horse" today and got in a very comfortable 8 miles at just over 5:11/k pace which is actually the best I've gone over that distance since I got back into my serious running in Jan.  Looks like the enforced coupla days off did some good.

MarathonBroado, I'd use the word leisurely if it applied to the effort that went in, no matter what the pace.  Of course, I wish it did apply to me at that pace but I accepted my position in the running world a long time ago and I don't think anyone who can realistically achieve that pace comfortably in training has to be worried about being thought of as a "tool" by the likes of me.  If anything I'm glad I'm able to share my thoughts and training routines in the same space as someone with your capabilities.  It doesn't happen too often, let me tell ya!

Fellow Melbournians, good to hear the marathon goal is alive and kicking.  Personally, I've used a 15 week buildup put together by former Olympian Benji Durden for 7 or 8 of my marathons.  (I've completed 11 or 12 - can't remember which.  Must dig out my certificates so I can get it right.)  But for the last one, I took a little advice from the great Jeff Galloway and threw in a 1 minute walk every 8 mins, based on 8min mile pace over the length of the race because I knew I hadn't done enough training to run all the way.  Still managed to finish in 3:47 something so I was pretty happy.  As for the pre-build up phase, I'm now running around 70km a week over 6 days with two speed sessions and a long run the keys.  I intend to build up my long run to 2 1/2 hrs over the next 8 - 10 weeks.  Its currently at 90mins which sees me cover about 16-17km; I'll then hold that up until the 15 week build up time.  I'll also throw in some 10k to 1/2 marathon events between now and Marathon time.

 Tomorrow, chocolate comes!

GO KDOGG!!! Sub 15 is a big milestone, you should have no trouble running even faster in a race now that you have that mental barrier out of the way! I think I may be running a 5k next weekend, only my 2nd ever on a track, and sub 15 will be my goal as well.

Yesterday's workout was just a few 200's in 25s with a lot of rest. I guess my coach hasn't decided if I'm moving up to the 5k or not since he's still got me doing so much speed work. Anyway this morning I did 1 mile easy then 10 miles at 5:50/mile and then another 1 mile easy. I've been concetrating on keeping good form toward the end of workouts like these and it really helps.  I usually start to bring my arms up and across my body when i start to fatigue and then everything goes down hill from there.

ps. just a few more workouts added to my training log and I will have 5000 mapmypoints! I wonder what I should buy with my $25 :)

KDogg, That's awesome! That must be a huge confidence builder! Congrats on the accomplishment!

Chiggyxc, Good luck on your race next week. Tear it up, Red Raider! Is the race in Lubbock?

Jen, welcome, Haven't we seen your name here before, a while back? Great times. Hopefully I'll reach that some day.

Still nursing my sore hamstring. It's feeling much better, though not 100% yet. Yesterday, I did 5 miles on the dreadmill in 45:30. Today, I ran easy for about 50 minutes, no real goal for distance. I managed to  get just over 5 miles. And the great thing is, there was no pain in my hamstring, just a little tightness. I'll rest it tomorrow (Happy Easter, if you celebrate it), then a long run (10 miles again, I think).

Good luck on your runs everyone, and Happy Easter again!  

Hope you're all having a good holiday and haven't over indulged on the chocolate eggs yet!

I did my longest run yet today... (a lame to you) 9k! Yippee! I was a little disappointed with my time (just under 1hr, putting my pace BACK at the dreaded 10min/mile - curse the number 10 - I CAN go faster)). However there were a couple of long slow climbs and an EVIL hill (any ideas on how you tackle the almost vertical? Physically and psychologically?) which did munch a few minutes. I had to walk the big hill - there was just no way could I run it!

I guess the good news is that according to the site 1hr at that pace equals 600 calories which means I can now eat my WHOLE lindt bunny guilt free - hurrah!

The other plus is that I am so happy I am at a point where I am looking at my times and pushing myself to longer distances!! It's so cool!

To happy days, longer routes and faster times!

: )

KDogg, excellent!

MarathonBroado, no worries! (Fellow Aussies will appreciate that.)  You mentioned a taper kicking in.  Forgive me if I missed it earlier; I take it you have a race coming soon.

LexB.  I had a good laugh at your comment about the Lindt bunny.  They are a favourite in our family too.

My run today was 8 miles with 2 miles of intense tempo in the middle.  Had to break it up into 3 sections 'coz I pushed too hard to start.  Must get that replacement HR monitor.

17 miles cut down style (sorta). I got out pretty fast, probably like 6:30s or 6:40s for the first six miles or so. Then for the next five miles I was going between 5:55 and 6:15, after that I backed off a bit for awhile and finished with the last 15-20 minutes around 5:50-6:15 pace.

It was a crazy day since there was major flooding from the very cold rain that we got last week, but since then its warmed up considerably (it was 65 two or three days ago). Then today, it started snowing pretty heavily in the middle of my run despite it being 43 degrees when I started (30 minutes earlier), I was like WTF?!? I was so happy to be done, but it was a good run.

Thanks for the congrats everyone, now like I said I just have to do it in a race so its official. If I make it into the fast heat this Friday night with my seed time, then I will definitely have a lot of people to latch onto and run a good time. I checked Chiggy's team schedule and was hoping that by some crazy chance his squad would be making the trip up to the Lou, but they are staying in Texas (and I don't blame em with the unpredictable weather conditions up here). That'd be kinda cool though, a race amongst mapmyrun.com runners

Plans/Plans/Plans

Originally wanted to get up ncie and early and go for a long slow run, but then slept in, had to take the dogs for a run on the beach, then by the time I was ready to go for a run the weather was not really in my favour. Reasonably warm, wind that would be in my face for most of my run, and a bit of humidity to match. Anyway finished my 15k in the fastest time I have done - 1.09.12 and felt pretty good as well. Felt like I am starting to find that running rhythm again. Looking good for next Sunday - 14.1 km for our Childrens Hospital. Hope to break 65 minutes.

Ran a slow 13km hill area yesterday, but tried to keep my heart rate well under 70% max. That's actually harder than I thought (to run so slow). But it felt great to come home totally refreshed instead of totally knackered. Did a 10km easy run at 5min/k today which was ok. But I need to take it a bit easy. I have upped my km from 0km (with just weights and rowing for training) to 40/50km a week...  

gfinkelde : Good running mate. Sound like you are finding some form. Don't peak to early...Melbourne marathon is a long time coming yet!

ex-k1w1 I can recommed the Polar RS200. It's got all the main stuff you need, but still an ok price. And to much to my astonishment the web link actually works - so I can transfer all the data each week and see my progress..... great stuff. Maybe it can run the marathon for me too??? Or maybe I will pay MarathonBroado to run it for me... how about it MB - run for the old enemy.

lloydb3,

I'd think about different shoes, even if they aren't that old. I had a pair of New Balance shoes (the same model I wore for years in the army without a problem). The last pair I had rubbed all wrong, and I got the same blisters. I got fitted at my local she store (Brooks Adrenaline 7's), and haven't had a problem yet!  Good luck.

Runnergirl33, Have you seen the course at big Sur yet? I used to live in Monterey, a short drive up the coast from there. In fact, it was the first marathon I ever saw. It's absolutely breathtaking!  Since you're not shooting for any goal time, take your time, enjoy the scenery, and consider  carrying a camera. You are right, though, it is very hilly! Good luck.

I did a 4 miler in 35:37 today. Still watching the hamstring, a little tightness, but no pain today. I maaged to twist my ankle a little yesterday, so I'm also watching that. I've been having a rough couple of weeks... maybe I should live in a padded room for a few days, just to be safe :}.  

Today's run was a straight 6 miles run badly.  Right achilles still tight / tender.  Will try some ice massage and reduced milage for a few days, as well as some general leg strengthening.  Would hate to have to stop training at this stage.  Better now than not being able to run Melbourne in Oct. though.

Simmo; thanks for the tip.  It is the model I had decided on and it's nice to hear from someone who's been using it.

Hope everyone had a good Easter. 

ex-k1w1 - sorry to hear about the heel.  Rest up and keep the ice flowing.  Achilles are finicky things.   I hope you're up and about a.s.a.p. 

Kdogg, wicked times!  Bravo, mate.   

westconn, good luck with the last high mileage week before the taper, I'm in exactly the same boat and looking forward to cutting back as of next week.  I have my last 35k long run on Sunday.  

I did a recovery run this morning - 18k in 1:23:48 on a flatish route.  The weather was decent again with a south westerly breeze.  I felt ok, but the legs were a bit tired from Sunday's 30k effort.  Icing up as I write this!  Taking a rest day/Tai Chi tomorrow and then out to do some speedwork on Thursday. 

Keep up the good work all!  

Crazy wind here today (25 mph plus 35mph gusts or so), so we had to amend our speed training. It seems like the weather turns bad every Tuesday for us, so we can never do what we originally plan.

3m tempo (15:22) then 8x300 at goal 3k race pace (8x:51)

I gotta admit I went into the run today not feeling ready to go, but I also have to say that I have never felt so fit in my life. We were talking and joking during the 3 miler and the 300s just felt smooth.

5k race this weekend, 2.5 weeks until my first 10k on the track 

Hey chiggy, don't forget, many a world mark has been set coming off an enforced rest period!

Personally, my "resting" this morning saw a quick and dirty 5k after a very effective ice massage last night.  Threw a few strideouts in to the middle of the run just to soothe my conscience.  Another ice massage tonight and another couple of days of low mileage and I should be ready to hit back at my next Tan Time Trial 8k on Sat week.

Hi Guys,

Last night was my running group night, we did speed trials around a block in the wind and rain... and I rocked! I was way ahead of the rest of the group every lap we did, it's a beginner group but I am a beginner too! I was running at around an 8-8.10 pace which is great for me! : )  

I know pride and gloating are bad but surely I'm allowed to enjoy my success. I have NEVER EVER been the fastest or the best when it comes to sport so I should be able to enjoy this new found glory right?!

Thursday I think I'm going to aim for 6k in 30 mins - probably on the treadmill  and this sunday I might go for the big jump to 10k (I did just over 9k last sunday) but try and avoid some of the killer hills!

I really love this!

Lex

LexB - good on you! It sounds like you are a natural. Not likely you will be in the beginners group for too long if you are streets ahead of the others!!! Enjoy it!

LexB, sounds like you're doing good. Enjoy it!

Good luck to everyone tapering for their upcoming marathons. I had a question about tapering. The day before my taper starts, there is a half-marathon I'd like to run in. Is it a bad idea to run a half the day before starting a taper?

Yesterday was my long run. I did the same 10 miler I did last week, but felt a ton better this time. I finished in about the same time (1:44:35, for a 10:25 pace). During the run, my ankles weren't bothering me at all (twisted one last week). But about a half hour after running, I could barely put any weight on my right foot. I am concerned I may have a fracture in one of my metatarsals. I think I'm going to hit the bike for the rest of my workouts this week and see how it feels next week. If it still hurts, off to the doctor's office I go.

LexB - Great stuff.

dan - bad luck.  I hope its not a break, that would be harsh.  As for running a half the day before you start a taper, that depends on whether you just run through the half or if you race it.  It would be a shame to race the half and waste the hard work you have put in building up to your main event.  Running through it and treating it as a training run should be no problem as long as you've put in the miles and you aren't going to deaden your legs by doing so.

chiggy - good luck.  Go get 'em!

Me, no running again today.  But I still wanted to be involved in running so here I am.  Back for a shortened long run tomorrow.