My Goal --- To Boston Qualify [Archive] - The DIS Discussion Forums

disneyrunningnut

07-03-2008, 09:53 PM

Hi everyone, Thank you for reading my Journal. My name is David. I am 41 years old and my goal is to qualify for the Boston Marathon by running a sub 3:20 marathon. My goal marathon is the Kiawah Marathon on Kiawah Island, South Carolina December 6th 2008. I set this goal after finishing the Kiawah Marathon in 2004.

Keys to achieving my goal in order of importance:

1. Stay healthy
2. Lose 15 pounds
3. Average 65 mile per week from now until the race.
4. Have a good training cycle using Daniels' Plan A

I discovered the WISH board by listening to the DIS Pod cast. I have been lurking a bit. I love the advice and support you guys offer.

I am going to post a little background on some of my ups and downs since the 2004 Marathon.

disneyrunningnut

07-03-2008, 10:05 PM

BACKGROUND Part 1

I started running in 2002. I am 5' 6'' and weighed 191 at the time. I started walking on the track every day to try to lose weight. Then I started running on the back stretch. Then I would run half a lap and walk half a lap. I kept making progress and was able to run 3 miles without stopping. I still remember the first time I was able to do that. It was a huge milestone. As important to me as running a marathon or running 100 miles in 1 week. It was when I first considered myself a runner. I lost a lot of weight. Got down in the 140-145 range. Averaged 20-25 miles per week for 2002 and 2003. I never ran a race I just enjoyed running.

In the spring of 2004 I got the fever to run a Marathon. I used the Hal Higdon Intermediate Plan and averaged about 35-40 mile per week. I ran the 2004 Kiawah Marathon in 3:46. I was very happy. After I finished I set a goal to Qualify for the Boston Marathon.

disneyrunningnut

07-03-2008, 10:18 PM

Background Part 2

After the marathon in Dec of 2004 I decided to keep my mileage up to see how that would help me. I started running every day easy and averaged 50+ MPW from January through August of 2005. The higher mileage was a miracle. I was getting faster every month just by running easy every day. In April of 2005 I ran my first 5K in 19:58. In May of 2005 I ran another one in 19:23. In August I ran another in 19:35.

At this point I thought I had a great chance of BQ'ing at the Kiawah Marathon in December.

I ran my first 10K the last day of August. I finished in 40:25 and was ecstatic.

FIRST HUGE MISTAKE-- My marathon plan called for a 19 miler that day after the 10K race. I ran it on worn out legs and hurt myself. I had to take 5 weeks completely off from running. I lost a lot of fitness and by the time I got back into training the damage was done.

I ran the 2005 Kiawah Marathon in 3:28. A huge PR but way short of what I could have done. Lesson learned, don't run a key workout until you are fully recovered from a race.

disneyrunningnut

07-03-2008, 10:31 PM

Background Part 3

After the 2005 marathon I bounced back pretty quick. I got my mileage up into the 60+ mpw range. The higher mileage kept paying off. In May of 2006 I ran a 18:52 5K. I even ran 100 miles in one week in early June.

I kept running 65+ mpw during the summer of 2006. Gradually I started slowing down a little and my average Heart Rate started going up during the late summer - early fall of 2006. My warm up race for my December marathon was a 1/2 marathon October 28th.

I was noticing my easy pace slowing. I was getting some shortness of breath. I was thinking I was Over-trained from all the miles and I was having Allergy problems.

My goal in the 1/2 was sub 1:30. I finished in 1:33. It was a 7 minute PR but short of my goal. I was VERY slow recovering from the race. I had to slow way down the next few weeks. Something was wrong. Kept having shortness of breath while running. I decided I was have allergy problems and made a Doctors appointment.

disneyrunningnut

07-03-2008, 10:45 PM

Background Part 4

I went to the Doctors appointment to get some allergy medicine to fix me up. Well one thing lead to another and 4 days after my 40th birthday on January 25, 2007 I had a heart catheter. I had 7 blockages in my heart and had to have 5 stents put in. I was blown away. Just 12 weeks earlier I had finished a half marathon in 1:33. The bottom line is that you can't do anything about your genes.

I took a few months off on doctor's orders. I started running again in early summer of 2007. I made great progress and got my mileage up to the 70 MPW range in late summer. I started eying a BQ attempt in February of 2008. I was in great shape and ran a 10K in 40:52 in early November.

SECOND MISTAKE-- I was following my marathon plan and was doing a workout on the track. During my 4th interval I tore my hamstring. I should have skipped the workout. My hammy was bothering me since the 10K. I was still early in the marathon plan and it wouldn't have hurt me to skip it.

Another BQ attempt was gone.

AmyBeth68

07-03-2008, 10:47 PM

David...I wish you the best in your BQ journey. You are way beyond my ability in running...I did manage to overtrain my first marathon and injured myself beyond belief causing me to run an excrutiating first marathon. Since then I've learned that my body was really not made to run...but I keep trying LOL. Sounds like you have learned via trial and error to be a smart athlete. I look forward to reading more of your journal.

disneyrunningnut

07-03-2008, 11:11 PM

Background Part 5

Ok, after tearing my hamstring last fall I was very bummed out. I slowly started running again in February of this year. I had no motivation. I gained almost 20 pounds. I was only running about 20 miles per week from Feb -May.

Injuries cost me a BQ attempt in 2005 and 2007. My heart cost me a chance in 2006.

Well I started getting the fever again in late May. I have gotten my mileage up and ran 204 miles in June. I should be able to hit 300 mile this month.

So here we go. I am now 154 pounds and need to be in the 138-140 range by the race. I will post at least once a week to sum up my training for that week. I am just running easy now building my mileage back up. As I get in shape my easy pace will get faster and my effort will get easier.

I will start Daniels' Marathon Plan A the second week in August.

Between the time I finished my first marathon and when I run this one in December I will have logged over 8000 miles. I had no idea what I got myself into almost 4 years ago. :)

Your encouragement and support will be greatly appreciated.

Thanks!!!!!!

David

momof2minnies

07-04-2008, 08:21 AM

Hi David,
Sounds like you are going in the right direction.Good thing you went to the doctor when you did.

I will be following your progress.We all try to keep each other going around here.A little quiet now that summer is here though.

Thanks for commenting on my journal.I got out of the swing after doing a 1/2 in April.I feel like I am at square one again with just starting out doing 5K a couple times a week, it sucks. I am very, very winded and even had to stop one day, I don't remember being like that before in the beginning.I probably was just don't remember.I also put 7lbs back on and that can't help :(
I am doing the 09 marathon in Disney as of right now so I need to kick it into gear!

Keep posting, I look forward to cheering you on.

Have a happy 4th,

Linda

disneyrunningnut

07-04-2008, 10:31 AM

disneyrunningnut

07-04-2008, 10:34 AM

disneyrunningnut

07-05-2008, 01:47 PM

Week Ending 7/5

This week was just a base building week. All easy miles without pushing the pace. I planned to run a 2 hour long run on Sunday and Wednesday. Over the next few weeks I will work my Sunday long run up to 2.5 hours.

My Max HR is 184

Sun 13.1 miles 9:09 Pace 143 Avg HR
Mon 9.9 M 8:49 P 143 HR
Tue 10.5 M 8:56 P 140 HR
Wed 13.8 M 8:52 P 143 HR
Thu 6.0 M 9:03 P 143 HR
Fri 9.8 M 8:52 P 142 HR
Sat 7.2 M 8:53 P 146 HR

Total 70.3 miles 8:56 Average Pace 143 Average HR

It was a good week for me. This is the highest weekly mileage since I tore my hamstring in November. The plan is to keep running easy and my Average HR should go down as my Average Pace gets faster.

I am also down to 153 pounds. 15 more to go.

momof2minnies

07-06-2008, 07:33 AM

disneyrunningnut

07-06-2008, 09:09 AM

David,
Looks great! I was wondering what part of the country you are in.

Your pace is really impressive for the distance.How does the hamstring feel after the week you had? Be careful not to go and do too much and end up behind the 8 ball as they say.I know people that compete with themselves like us don't want to hear that.

Have a good day,
Linda

I am from Rock Hill, South Carolina. We are just a few miles south of Charlotte, NC. BTW it is hot and humid here in the summer. I can only run early in the morning before the sun gets to high. I was out the door this morning at 5:30 for my long run.

My hamstring has been fine. Just feels a little weak sometimes. I should be ok as long as I don't do speed work or push the pace to much.

Thanks,

David

momof2minnies

07-10-2008, 04:20 PM

Hey David,
What's going on in your neck of the exercise woods?

Linda

disneyrunningnut

07-10-2008, 05:30 PM

Hey David,
What's going on in your neck of the exercise woods?

Linda

Hi Linda,

It has been hotter this week then last. But it is normal for SC. It will be 68-72 degrees and 90% humidity at 6AM from now until the end of August. I actually like it better then running in the cold.

Mileage is good this week, 54 miles so far this week with 2 days to go. My average heart rate is lower then last week. I am excited about that. Right now it is about 140-142 with an average pace of 9MPM. When it gets down to 138-140 with an average pace of 8:20-8:30MPM I will be ready to run 7:30 pace for the Marathon. Losing another 14 pounds with help with that also.

David

momof2minnies

07-11-2008, 08:18 AM

Hi David,
WOW a 7:30 pace for the marathon-see you at the finish!

Looking at your picture-if that is you- I can't imagine you need to lose 14 lbs.,be careful.

The weather here yesterday was beautiful but the humidity is on its way back.This am is nice still though.I am definately a morning exerciser.If I start anything I will not put it down to go out and do what I have to.In the early spring everything went on hold for yard work.Now I am getting back in the groove.

We love South Carolina-Hilton Head especially!

Have a good one,
Linda

disneyrunningnut

07-11-2008, 09:53 AM

Thanks Linda,

That picture is me at about 18 mile mark in the 2005 Kiawah Marathon. I was about 142 then. I was down to 138 last fall. I think that is a good race weight for me. I am 152 this week. I weigh myself every morning then take the average for the week. That way I can average out the water weight fluctuations.

The rule of thumb is 2 secs/mile for every pound lost. Of course you will slow down if you lose too much. 138-140 should be good for me.

David

postesf

07-11-2008, 10:00 AM

HI David! Just wanted to wish you well in your training!!! Your miles and pace is amazing!

Stacie

cdn_gal_eeyore

07-11-2008, 10:14 AM

David, your story is amazing! I am so impressed with the miles you put in each week. Keep up the good work!!

disneyrunningnut

07-12-2008, 10:42 AM

Thanks Leana and Stacie!!!!

Just finished another week today. It was much hotter here in South Carolina this week. But it was normal heat, last week was unusually cool.

Max Heart Rate 184

Sun 13.7 miles 8:48 pace 143 average HR
Mon 8.9 M 9:11 P 140 HR
Tue 10.5 M 9:09 P 137 HR
Wed 13.7 M 8:59 P 139 HR
Thu 7.3 M 8:53 P 142 HR
Fri 10.5 M 9:06 P 137 HR
Sat 7.8 M 8:52 P 142 HR with 4 strides at the end

Total 72.4 miles 8:59 pace 140 average HR

Overall a great base week for me. It was hotter and my average HR was down from 143 last week to 140 this week. The effort is getting easier.

Three more weeks of base building then I start Daniels' Plan A. Goal for next week is to run a 2.5 hour long run and add strides two days.

David

momof2minnies

07-13-2008, 08:11 AM

WOW David,
I am looking at your miles knowing you do this all in the early am.Do you go to work after all this?I hope you have a desk job!

2sec/mile for every lb.?I had never heard that. It is great to know,a good incentive.

Here comes the humidity!

Linda

disneyrunningnut

07-13-2008, 10:55 AM

Yes, I am at work by 8:30, 6 days a week. I took me years of running to be able to handle this mileage. It is something you have to build up year after year. The good thing is once you have reached a mileage level. It you have an injury or a break in training it doesn't take as long to ramp the mileage back up.

2 secs / mile is a rule of thumb, not scientific. How much of the increase is due to weight loss or the amount of running to obtain the weight loss is up for debate. I think they go hand in hand.

I got through my 2.5 hour long run today. I have been dreading it for weeks. Haven't run 2.5 hours since last November. It turned out better then I thought it would.

2:30:48 , 17.1 miles, 8:48 pace, 142 HR, It was 70 degrees and 95% humidity when I started and 74 degrees and 83% humidity when I finished. I stopped at water fountains every 30-45 mins to stay hydrated. I only lost 3 pounds in water weight by the end.

momof2minnies

07-13-2008, 02:13 PM

Great run David! Yes if you read my post you will see I was in desperate need of fountains too but none around.The weather is brutal.

Only 2 lbs in water weight today but it sure felt like more.

I can't run before work because of my job,if I did I would be crawling home after a long day.

Have a great day,
Linda

escape

07-13-2008, 03:53 PM

David, I just read your background and training notes and I just wanted to wish you well with your goal to BQ! Sounds like you are on the right track. :thumbsup2

I just started running/walking about two years ago and have already completed several halves and one full marathon - although my pace times were rather slow. I need to concentrate on losing weight and becoming a more efficient runner/walker. Your posts, believe it or not, are very inspiring and motivating. :goodvibes

Keep up the good work!

TEK224

07-13-2008, 05:10 PM

David - good luck in Boston quest. It amazes me that you put in 65+ miles per week. That's awesome. I'm nowhere near that. I'm just trying to increase my running intervals, so there's less walking.

Terri

disneyrunningnut

07-14-2008, 06:59 PM

Thanks Terri and Suzie. When I first started run/walking to lose weight I only wanted to be able to run 3 miles without stopping. I am still as proud of doing that as I am of any race result I have had.

David

gatorphipps

07-15-2008, 03:51 PM

Hey David!
You are in Rock Hill?
I am in Charlotte.
Where do you do LRs?
Lots of luck in your training and PD for going all the way to Boston! Would LOVE to do that one but my BQ time is 3:45 and I just don't run that fast yet.:confused3

disneyrunningnut

07-15-2008, 05:33 PM

Hi Christa,

I live in downtown Rock Hill and mostly run around the Winthrop lake - Cherry Park area. I just add more loops to increase the mileage. I am sort of staying in that area because of water fountains. When it is cooler I sort of run all over town.

I was looking at your blog and training logs. Are you kidding? You have a great chance to BQ if you wanted to focus on it. You ran Disney which is a hard course to have a fast time at in 4:12 and a 1/2 in 1:54 after being sick and hardly running at all. Just 3-4 months of good slow base building plus a good training plan like Pfitz's 18 week /55 mile plan and I am sure you could do it.

BTW The ASC Greenway race sure looked like fun. Thanks again for the encouragement.

David

LovetheGoof

07-17-2008, 08:50 PM

Hi David ,thank you for your encouragement on my journal. Believe me I need all I can get. I hope to someday run in a marathon. We have several small ones here in town that I have always wanted to be able to run in. I'm not a runner, just like the feel of walking/running. Of course I won't be able to do any of that if I don't drop some pounds. Talking about running, we'll be doing lots at DL next week .:banana: Thanks again and Keep on Running. :cool1:

disneyrunningnut

07-19-2008, 02:54 PM

Had another good base building week. Goals for this week were to run a 2.5 hour long run and add some strides after two of my runs.

Max Heart Rate 184

Sun 17.1 miles 8:48 Pace 142 HR
Mon 7.4 miles 9:06 Pace 135 HR
Tue 9.5 miles 8:58 Pace 140 HR
Wed 12.2 miles 9:04 Pace 137 HR
Thu 7.2 miles 9:04 Pace 138 HR
Fri AM 10.4 miles 8:57 Pace 137 HR
Fri PM 3.2 miles 9:03 Pace 138 HR
Sat 7.3 miles 8:57 Pace 138 HR

Total 74.3 miles 8:58 Pace 138 HR

Over all a very good week for me. I got in the 2.5 hour run Sunday. It was hot. I added some strides after Tuesdays run. I should have done strides a second time but didn't do it. Didn't plan on doing a double Friday but I got a new pair of shoes and wanted to break them in.

I averaged the same pace I did 2 weeks ago but my average HR is down from 143 to 138. I am very encouraged by this.

I had a 13100 calorie deficit over the last 2 weeks but have only lost 1 pound. I must be holding some water. I am down to 152, 14 to go.

3DisneyKids

07-19-2008, 03:05 PM

Hey David...just jumping in so I can be along for the ride....er, um, along for the run!

Keep going! I live about an hour and 15 minutes north of Boston and will be Scream Teaming (I will never get a BQ time, but that is ok with me). I am up to 9 miles for my long run, so your story is totally inspirational to me.

Keep going!

Erika

momof2minnies

07-22-2008, 05:03 PM

Hey David,
How is it going this week? Great totals last week.Did you really have a calorie deficit of 13100 cals.? I think I found them! No only kidding!

Have you ever had shin splints? Boy they are aggrevating to say the least.

The humidity down there must be brutal this week.

Keep the posts coming.Love to read your progress and enjoy your input to my journals as well.

Have a great one,
Linda

disneyrunningnut

07-23-2008, 01:55 PM

Linda-

It has been hot and humid here in the mornings. 68-73 degrees, 90-95% humidity. But it is normal so I can't complain. I am having a good week. Should hit 70+ again.

I track calories on a simple spreadsheet. Estimate calories, it is close enough for me. 13100 was over 2 weeks. I am trying to run a deficit of around 5500 calories a week. Burning 7000+ a week running helps. I am down 2 pounds this week, 150. That is 8 so far with 12 to go.

David

momof2minnies

07-24-2008, 08:35 AM

Hi David,
I guess when you think about the distance you run and the pace I can see how much you would burn.My 10 mile pace burns me 1212 cals.So I can see you burning like a furnace!

Thanks for the input on my journal.My usual dose of ibuprofen is 800mg-as a nurse I know that it equals a Motrin but my family thinks I am crazy-bottle of course says 200mg.My Sneakers should be fine I just got them this winter.

We have been having torrential downpours here and this area is known over the years for it's flooding.State of emergency last spring.We were in Hilton Head actually when we saw our city on the news down there for the flooding.

XT today I guess.

Have a good one,
Linda

disneyrunningnut

07-26-2008, 04:02 PM

Another good base week. All easy running. One more week of high mileage easy runs then I start Phase 2 of Daniels' Marathon Plan A. I will cut back the mileage while I add 2 Quality workouts a week. Then the mileage will go back up while keeping the Quality workouts.

It is always a good rule to lower mileage while adding intensity or lower intensity while increasing mileage.

Max HR is 184

Sun 14.8 miles 9:07 average pace 134 average HR
Mon 108 m 8:54 pace 136 HR
Tue 10.2 m 8:47 pace 138 HR inc 6 strides
Wed 13.7 m 8:52 pace 135 HR
Thu 7.7 m 9:01 pace 132 HR
Fri 10.4 m 8:55 pace 135 HR
Sat 7.5 m 8:57 pace 138 HR

Total 75.1 miles 8:56 average pace 135 average HR

Average Heart Rate was down another 3 points this week. The is 8 points for the same pace in 3 weeks. That is as low as I want it to go but my legs are too fatigued to go faster now. So far, so good.

David

disneyrunningnut

07-31-2008, 11:56 AM

Thought I would do a monthly summary along with my weekly updates.

July 327 miles, 8:57 average pace, 138 average HR
June 208 miles, 8:58 average pace, 144 average HR
May 119 miles, 9:09 average pace, 143 average HR

I ran more in July then I did in May and June together. The pace was the same but the effort was much easier.

My legs are very fatigued now. That is the main reason my pace didn't get faster. But I have learned not to push the pace while increasing mileage. I will drop my mileage in August by about 15%. I will also add 1-2 long Tempo workouts every week.

I signed up for the WDW marathon this week. I am also down 2 more pounds. I have lost 10 pounds so far and have 10 to go.

momof2minnies

08-01-2008, 08:19 AM

Awesome job David!

Hope to see you at WDW.I have read not to push the pace while increasing mileage-you are doing a good thing.

10 lbs way to go- but so not fair.

Have a great one,
Linda

disneyrunningnut

08-02-2008, 10:26 AM

Thanks Linda!!!

Just finished my last base building week. I am starting Daniels' Plan A 18 week schedule with a 80 mpw Max. The next few weeks I will be dropping my mileage as I start adding some quality workouts.

Sun 8.8 miles, 8:58 average pace, 136 average HR
Mon AM 13.9 m, 8:44 p, 139 HR
Mon PM 4.5 m, 9:15 p, 131 HR
Tue 10.5 m, 9:06 p, 135 HR
Wed 11.7 m, 8:54 p, 140 HR
Thu 8.2 m, 8:51 p, 139 HR
Fri 10.5 m, 8:46 p, 137 HR
Sat 7.2 m, 8:55 p, 137 HR

Total 75.3 miles, 8:53 pace, 137 HR

AmyBeth68

08-05-2008, 01:10 PM

disneyrunningnut

08-05-2008, 01:35 PM

David...your mileage and pace iis mega impressive! Sounds like you are on the road to some great races, and hopefully your BQ dream! :goodvibes Do any of your plans call for cross-training? Just curious what, if anything, you supplement the running with. It's been the answer to me and avoiding the injury bug I was plagued with training for a marathon back in 2006. With that said, I know my body can't handle the high mileage so the only way to complete training for me is to supplement with a bunch of XT.

Keep it up and good luck with your next phase of training!

Thank you so much!!!

I don't cross train. I haven't had a problem with injuries unless I am running to fast or don't recover fully after a race. I also have to slow the pace way down while I am increasing mileage. I also don't do any speedwork unless I drop my mileage or am running that mileage for a long time. You shouldn't run any speedwork while increasing mileage. I think most people run to fast based on their current fitness. If I ran at my 10k pace - 1/2 marathon pace all the time I would have injury problems.

I am not saying that you do this. But it is the most common mistake I see. Easy pace should be 2-3 minutes slower then current 5k pace.

Here is a portion of an article from Jack Daniels. All five sections are great. It is sort of a condensed version of his book "Running Formula".

http://www.coacheseducation.com/endur/jack-daniels-june-00.htm

Training principle #2 - Specificity of training. The system which is stressed is the one which stands to benefit from the stress. While training for one particular sport usually has little or no beneficial effect on your ability to perform a second sport, in some cases there may actually be a detrimental effect. An example of this would be the negative effect that long-distance running has on explosive leg activities, such as sprinting and jumping. The same thing could be said for what body building would do for distance running; the extra muscle mass developed can act as dead weight, interfering with a runner's ability to optimize his or her distance-running capabilities.

To become really accomplished at something, you must practice doing that thing, not some other activity, which may not only take time away from the activity of primary interest, but may also actually produce results which limit performance in the main sport. This is not to say that all non-specific activity is bad, but considerable thought must be given to every aspect of running, and you must know what everything you do is doing for (or to) you.

AmyBeth68

08-05-2008, 02:00 PM

David, best of luck to you. Sounds like you have found a plan that works for you and is putting you on the road to success :). That's by far the most important thing...finding something that works for you! I know there are as many philosophies out there in terms of training as there are miles in a marathon, if not more. It's confusing to wade through all the information. As a fitness professional cross-training is my job LOL...so of course it's unavoidable for me. And LOL...I am by no means in your league or even hope to be accomplished in running (meaning, I won't qualify for Boston ever). I am simply amazed at those who can run 80 or 100 miles per week, it's so far beyond my comprehension :worship: .

I'm currently following a Runners World Smart-Coach plan which will hopefully help me run a respectable, albeit slow, Half Marathon in October. I'm pretty much always Half-Marathon ready with my current mileage and fitness level, however I'm hoping that speed work and two pseudo long runs per week will help me run a solid race on the hilly course. :)

Take care and have some great runs this week!!! :thumbsup2

disneyrunningnut

08-05-2008, 02:47 PM

.

I'm currently following a Runners World Smart-Coach plan which will hopefully help me run a respectable, albeit slow, Half Marathon in October. I'm pretty much always Half-Marathon ready with my current mileage and fitness level, however I'm hoping that speed work and two pseudo long runs per week will help me run a solid race on the hilly course. :)

Take care and have some great runs this week!!! :thumbsup2

Wow, that is cool that you are a fitness professional. Good luck with your race in October. I am not familiar with the Smart-Coach plans. Have you looked at Hal Higdon's site? halhigdon.com He has plans for all races and all fitness levels. I used one of his plans for my first marathon and I was very pleased. Got me to the starting line healthy and I ran an evenly paced race.

momof2minnies

08-06-2008, 08:02 AM

Hi David
Those nombers are impressive.I was wondering what do you eat after your long runs-any bars or drinks?Or do you have breakfast,I know you run early in the a.m.

It is nice to see you have hooked up here with Amy she is our fitness guru.Having done the Goofy last year she is quite an inspiration around here with her fitness abilities.

Have a great one,

Linda

disneyrunningnut

08-06-2008, 05:02 PM

Linda:

Most morning I just have a bagel, english muffin, or toast with peanut butter. I have a different routine for my Sunday long run. When I get back I drink a chocolate diet shake with a 4/1 carb/protein ratio. Not the low carb shakes. I buy Walmarts knockoff version of Slim-fast's shakes.

I really don't feel like eating much right after a long run. Then about lunch time I cook a big breakfast for my wife and I. Bacon, eggs, biscuits, and grits. I try to take in about 1200 calories.

disneyrunningnut

08-07-2008, 02:09 PM

Here is the link to the article where I read about the diet shakes. I have been doing this for a few years now.

http://www.mcmillanrunning.com/rununiv/runrr.htm

momof2minnies

08-08-2008, 12:58 PM

Thanks David tons of great info.My Myoplex shakes look like they may be OK for now but when I start to really add on miles for the full I will need to look at the others.

The site also had great info on hill training which is needed for the 1/2 in Oct. that a few of us here are doing.

Thanks again,
Linda

momof2minnies

08-09-2008, 08:44 AM

David,
Do you use a Garmin? If not how do you know your pace out there- you know like in the OLD days before all this tecty stuff?

Linda

disneyrunningnut

08-09-2008, 09:56 AM

I use the Polar RS800SD. It uses a footpod for distance. Polar also makes it with GPS but I think the footpod is more accurate. Plus it can track my cadence and stride length. The Polar HR monitor and software are great. I also wear it as my everyday watch.

http://www.polarusa.com/Products/cs/rs800sd.asp?cat=consumer

I have HR and Pace data for over 4 years now. It is very helpful to look at while I am getting back in shape.

disneyrunningnut

08-09-2008, 11:58 AM

This was week 1 of 18 on my marathon plan. The goal mileage was 64 miles. So it was a cutback week from base building the last few weeks. I was hoping to push the pace with the lower mileage but still keep my Average Heart Rate below 140. My max HR is 184.

Sun 15.0 miles, 8:41 average pace, 139 average HR
Mon 6.6 m, 9:02 p, 138 HR
Tue 10.4 m, 8:44 p, 141 HR including 8x100 strides
Wed 9.8 m, 8:56 p, 141 HR
Thu 8.7 m, 8:52 p, 140 HR including 8x100 strides
Fri 7.3 m, 8:56 p, 139 HR
Sat 6.5 m, 8:56 p, 140 HR

Total 64.3 miles, 8:50 average pace, 139 average HR

I might be a little worn out. My HR was higher and my pace a little slower then I had wanted. I don't feel like I made any progress this week.

The mileage next week will be the same 64 miles. The week after will be 56 miles. The lower mileage should freshen up my legs. I have my first Tempo run scheduled for tomorrow. Since I don't know what kind of race shape I am in I will have to run it by Heart Rate and feel instead of shooting for a certain pace. I will keep my Heart Rate in the 160-168 range. I am a little nervous. I haven't run fast since November. Not sure how fast I will go.

Weight was the same this week.

David

disneyrunningnut

08-10-2008, 09:35 AM

I had my first Tempo run today. Week 2 Phase 2 of Daniels' plan. I haven't run a mile faster then 8:15 since last November. I had been nervous about this run for a couple of weeks. Since I didn't know what kind of shape I was in I planned on running it by feel and HR. The forecast for this morning was 65 degrees. When I walked out the door it was 73 degrees with light rain. :confused:

I ran the tempo miles on a rolling bike path that has the mileage marked. Ran 3 miles easy to warm up then ran 3 miles at Tempo effort. Mile 1- 6:49,165 HR /Mile 2- 6:53, 168 HR /Mile 3- 6:59, 170 HR / Then a 4 mile cool down. My max HR is 184.

I am very happy. I wouldn't have been surprised if I had been 30-45 seconds slower. I was pushing the upper limits of my tempo HR but it was hot and very humid. The pace felt fast but relaxed. It didn't feel like a VO2max effort.

David

disneyrunningnut

08-16-2008, 01:40 PM

Just finished Week 2 of Phase 2 of my Marathon plan. This week was supposed to be 64 miles. I was also adding a Quality ( Q1 ) workout this week. Q1 for this week was a 3 mile Tempo run. In Phase 3 I will have 2 Quality workouts a week ( Q1 and Q2 ).

Sun Q1 10.0 miles, 8:15 avg pace, 149 avg Heart Rate. This included 3 Tempo miles. Mile 1 6:49, 165 HR // Mile 2 6:53, 168 HR // Mile 3 6:59, 170 HR

Mon 7.5 miles, 9:07 pace, 134 HR Recovery Run
Tue 9.2 miles, 9:07 pace, 135 HR Recovery Run
Wed 8.2 miles, 9:08 pace, 134 HR Recovery Run
Thu 9.5 miles, 8:46 pace 137
Fri AM 10.9 miles, 8:52 pace, 136 HR
Fri PM 3.3 miles, 9:05 pace, 131 HR Recovery Run
Sat 6.5 miles, 8:38 pace, 139 HR

Total 65.1 miles, 8:50 average pace, 137 average HR

It was a good week. The Tempo run was faster then I expected. My leg was very sore so I just ran very slow until it felt better. By Saturday I was feeling back to normal.

Weight stayed the same again this week. 148 pounds, still have 10 to go.

Next week is another cutback week. The plan calls for 56 miles.

David

momof2minnies

08-16-2008, 01:45 PM

Sounds like you are right on track David.Sorry to hear about your leg.It is the pits when something hurts and you know you need to be out there.

I know you probably said before but are you doing a marathon soon?Your miles look high to just be starting a plan.I am not a pro but just asking.

Have a great one,
Linda

disneyrunningnut

08-18-2008, 10:52 AM

The Kiawah Marathon isn't until December 6th. I don't like to increase mileage while I am increasing intensity. That is why I like to be running close to the max mileage for the marathon plan before I start the plan. I averaged 71 mpw for the 6 weeks before I started the plan. Base building with just easy running, no speed work.

So the first few weeks of the marathon plan I am actually dropping my mileage as I add some speed work. So many people get hurt by adding mileage and speed work at the same time.

At least that is my plan. Hopefully my body will go along with it. :)

David

momof2minnies

08-21-2008, 07:02 AM

Hey David,
How is it going? Still warm down there I hear.I think we have seen a touch of fall here.

How is the tempo training going?

Linda

disneyrunningnut

08-21-2008, 09:44 AM

Hi Linda,

Thanks for asking. Last week it took me 4 days to recover from my Tempo run. My leg was really sore. So this week I decided to slow the Tempo pace down to Marathon Pace effort to see if my leg would handle it better.

On Sunday I ran 20 mins Easy, then ran 5 x 5 mins MP effort with 1 min Easy between, then I ran 60 mins Easy. Averaged about 7:40 pace on the intervals and finished with a total of 13.1 miles, 8:28 pace, and 145 HR.

I could feel my hamstring while I was running but I recovered much better then last week. I was able to run normally the next day. I will probably run the next couple of Tempo workouts at MP then speed them back up to Tempo effort and see if I can handle it better.

Over all it has been a great week. My Easy pace has really improved. I ran 7.9 miles this morning at a 8:35 average pace with an average HR of 137. That is about 30 seconds per mile faster then I was running at the same Heart Rate just a few weeks ago.

David

disneyrunningnut

08-23-2008, 09:33 AM

This was a good week for me. The plan called for 56 miles. 15 weeks to go. My Max HR is 184.

Sun 4.9 miles, 9:10 average pace, 128 average Heart Rate

Mon Q1 20 mins Easy, then 5 x 5 mins Marathon Pace with 1 min recovery, then 60 mins Easy. 13.1 miles, 8:28 average pace, 145 average HR

Tue 8.1 miles, 8:53 avg pace, 132 HR
Wed 10.1 miles, 8:41 avg pace, 138 HR
Thu 7.9 miles, 8:35 avg pace, 137 HR
Fri 8.0 miles, 8:45 avg pace, 134 HR
Sat 4.1 miles, 8:55 avg pace, 132 HR

Total 56.2 miles, 8:43 avg pace, 135 avg HR

The mileage is paying off. My easy pace is really starting to improve. Next the two weeks I will be running 72 miles each week.

David

momof2minnies

08-27-2008, 05:02 PM

David,
Sounds like a busy week.Wish I could say the same.I think I did wait too long to change my sneakers.I can't get rid of the shin splints I have- they get better but then return.Any advice besides rest?Had an xray-doesn't look like a fracture.

Thanks,
Linda

3DisneyKids

08-27-2008, 10:58 PM

Keep going, David! I came here to get encouragement for my long run tomorrow. 12 miles! Yikes! It will be my longest to date. You are a MACHINE!

I notice you don't take a rest day. Reasoning?

disneyrunningnut

08-28-2008, 03:25 PM

Linda - Slow the pace down and take Ibuprofen after running and before going to bed. They don't call it "runners candy" for nothing. :)

3DisneyKids - I will take a day off if I feel an injury coming on. I have now run 10 weeks straight. I have been running for years so my body can take the pounding. It took years of running to be able to do it. A rest day for me is just a run much slower and shorter then my regular days. I call them recovery runs.

Another key is that I run my easy pace very easy. I see lots of people running at their 1/2 marathon pace all the way to their 5K pace all the time. For example I averaged 8:43 pace last week. I am pretty sure that I am in shape right now to run a 5K at 6:15-6:20 pace, a 10K 6:40-6:45 pace, and a 1/2 in 7:00-7:10 pace.

Thanks for the encouragement, and please let me know if you have any more questions or comments.

David

momof2minnies

08-29-2008, 08:31 AM

Thanks David!
Linda

disneyrunningnut

09-01-2008, 10:57 AM

I will post last weeks totals and the August totals in this post. This was a high mileage week on the plan (72 miles). Including a 2.5 hour long run.

Sun 18.1 miles, 8:35 avg pace, 143 avg HR
Mon AM 8.1 miles, 9:00 pace, 133 HR
Mon PM 4.0 miles, 9:00 pace, 132 HR
Tue 7.8 miles, 9:02 pace, 137 HR
Wed 8.0 miles, 8:23 pace, 147 HR
Thu 8.7 miles, 8:46 pace, 138 HR
Fri 11.0 miles, 8:51 pace, 136 HR
Sat 7.4 miles, 8:45 pace, 140 HR

Total 73.1 miles, 8:45 pace, 138 HR

Wed's run was in the pouring rain.

August total.

289 miles, 8:46 pace, 138 HR

July - 327 miles, 8:57 pace, 138 HR
June - 208 miles, 8:58 pace, 144 HR

Training is going well. My pace is getting faster at the same easy effort.

David

momof2minnies

09-04-2008, 07:06 AM

disneyrunningnut

09-06-2008, 09:42 AM

David
Your numbers are impressive to say the least.And you do this all before the birds are up?

It is a different mind set you have to have to slow down isn't it?I am doing the distance but feel like I am not working hard enough if I am not breaking my last time.And the shin still hurts-mostly in the a.m. when I get up and get moving.

I did notice on Mon.you did 4 miles in the p.m.,is that because you run easier in the morning?I really do think there is something to that.

Have a great one and thanks for your continued support,
Linda

I know it sounds crazy but running faster doesn't make you faster. Running more makes you faster. If you run to fast you are to worn out to run more. You want to run about 90% of your miles at an Easy effort. The problem is that if you aren't running very much what feels easy is actually to fast.

There are a couple of different things you can do to run the proper pace.

One is to get a heart rate monitor to give you instant feedback. If I ran 3 days a week my legs wouldn't be worn out all the time. I could run at 1/2 marathon effort and it would feel fast but still easy. But if I had a HR monitor I could see that me HR was sky high.

The other thing you can do is run at the proper paces based on a recent race. You can get those paces by inputing a race result into these 2 calculators.

http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm

http://www.runworks.com/calculator.html

There is nothing magical about a HR monitor. You can get the same results by using the calculators to run the proper paces.

Compare my paces and HR's in early July to my paces and HR now. I am running easier now but running faster.

Here is another article that is great. It has five parts. Jack Daniels' invented the term Tempo pace. This explains why you should run slower and run more to get faster.

http://www.coacheseducation.com/endur/jack-daniels-june-00.htm

I run based on the hard/easy principal. Here is how I set up my weeks.

Sun - Long run or quality run, push the pace a bit. Run in the 2 - 2.5 hour range. I want my long runs to average about a minute per mile slower then my goal Marathon Pace.

Mon - Easy/Recovery 45-75 mins
Tues - Easy/Recovery 45-75 mins

Wed - Medium long run or second quality run in the 2 hour range

Thu - Easy/Recovery 45-75 mins

Fri - Medium long run 90-120 mins

Sat - Easy/Recovery 45-75 mins

Sunday and Wednesdays are Quality days. Everything else is easy miles to hit my mileage goals. I sometimes run a short run in the evening to add more miles instead of making one of my Easy runs to long.

Hope this helps. I know it is a lot of information.

David

disneyrunningnut

09-06-2008, 10:14 AM

Just finished another week. Week 5, 13 weeks to go. I am down to 145 pounds. That is 13 pounds in 11 weeks. Only 7 more pounds to hit my goal race weight.

Sun - 12.8 miles, 8:11 pace, 150 average HR. Ran 2 miles easy, then 2 x 1.5 miles Tempo pace 7:00 mpm with 1 minute recovery, average HR for Tempo pace was 166, then 60 minutes easy.

Mon - AM 7.2 miles, 8:40 pace, 139 HR
Mon - PM 4.5 miles, 9:00 pace, 128 HR
Tue - 10.7 miles, 8:36 pace, 135 HR

Wed - 12.0 miles, 8:21 pace, 142 HR including 4 miles at Marathon Pace 7:36 average, 155 HR

Thu - 7.9 miles, 9:00 pace, 134 HR
Fri - AM 7.2 miles, 8:58 pace, 135 HR
Fri - PM 4.7 miles, 8:56 pace, 125 HR
Sat - 6.0 miles, 8:57 pace, 133 HR

Total 73 miles, 8:38 pace, 136 HR

A very good week. I was able to run Tempo pace without my hamstring revolting. Knock on wood. Next week is a cutback week, 56 miles. Then I will start the hardest 8 weeks of my running life. Phase 3 and Phase 4 of Daniels' Plan A.

Thanks for reading.

David

disneyrunningnut

09-13-2008, 11:51 AM

Just finished Week 6. Plan called for 56 miles. This is the last low mileage week for a while. I will average about 75 miles the next 5 weeks.

HR max is 184.

Sun - 10.0 miles, 7:50 pace. 153 HR Including 5 x 1 mile Tempo with 1 min rest. Mile 1 7:01, 157 HR // Mile 2 6:54, 163 HR // Mile 3 6:52, 166 HR // Mile 4 6:54, 168 HR // Mile 5 6:54, 169 HR

Mon - 5.2 miles, 8:56 pace, 131 HR
Tue - 8.1 miles, 9:05 pace, 137 HR
Wed - 6.9 miles, 8:57 pace, 136 HR
Thu - 12.5 miles, 8:45 pace, 135 HR
Fri - 7.1 miles, 8:54 pace, 139 HR
Sat - 7.3 miles, 8:44 pace, 136 HR

Total 57.1 miles, 8:41 pace, 138 HR

The Tempo run went great. The problem was that it took me the rest of the week to recover. I had dead legs all week. I have realized that I am not ready to run 70-80 miles a week while doing 40-80 mins of Tempo pace. I am going to replace Daniels' "Tempo - Long - Tempo" long runs for 18 -20 miles at easy pace. I am also going to cut down the mid-week Tempo run from 40-50 mins of Tempo pace to 20-30 mins of Tempo pace.

I keep reminding myself that the 2 most important factors for me are to 1. Get to the starting line healthy. and 2. Get the mileage in.

We will see how next week goes. It is supposed to get much cooler mid-week.

David

disneyrunningnut

09-20-2008, 03:16 PM

Week 7, 11 weeks left. This is one of 3 peak mileage weeks. Plan called for 80 miles. My HR max is 184.

Sun AM - 7.2 miles, 8:45 pace, 142 HR
Sun PM - 6.9 miles, 9:05 pace, 129 HR
Mon AM - 8.0 miles, 8:59 pace, 134 HR
Mon PM - 4.4 miles, 9:08 pace, 125 HR
Tue - 10.6 miles, 8:42 pace, 132 HR
Wed - 18.2 miles, 8:37 pace, 140 HR
Thu - 7.0 miles, 8:46 pace, 142 HR
Fri AM - 8.0 miles, 8:44 pace, 135 HR
Fri PM - 4.2 miles, 9:09 pace, 135 HR
Sat - 8.5 miles, 8:40 pace, 136 HR

Total 83.0 miles, 8:47 average pace, 135 average HR

The week went very well. It was very hot Sunday and Monday so I put off my long run until Wednesday. Then I had to get up at 4 AM to get the run in and still get to work on time. The weather was great the last part of the week. Looks like summer is finally over.

Next week will be a little lower in mileage. Around 72 miles.

David

disneyrunningnut

10-06-2008, 10:07 AM

Wow, haven't posted in a while.

Week ending 9/27, plan called for 72 miles.

Sun 6.0 miles, 8:59 pace, 132 HR
Mon 19.4 miles, 8:43 pace, 139 HR
Tue 8.1 miles, 8:27 pace, 139 HR

Wed 12.5 miles, 8:05 pace, 148 HR

Including 2 x 2 miles MP + 5 Mins easy + 2 x 2 miles MP + 5 mins easy + 2 x 2 miles Tempo pace. This workout went well until the last tempo mile. I was completely wiped out with half a mile to go. Mini-bonk. Marathon pace miles averaged 7:32, perfect. First Tempo mile 7:01, ok. Second Tempo mile 7:15, horrible with a major fade at the end.

Thur 7.9 miles, 8:55 pace, 128 HR
Fri 11.9 miles, 8:42 pace, 133 HR
Sat 0 miles, first rest day in 14 weeks.

Weds workout put me over the edge. I was completely worn out and still not recovered by Saturday morning so I took the day off hoping I would be ok for Sundays 12 miles at Marathon pace.

disneyrunningnut

10-06-2008, 10:11 AM

Monthly total for September.

September 279 miles, 8:43 average pace, 136 average HR

August - 289 miles, 8:46 pace, 138 HR
July - 327 miles, 8:57 pace, 138 HR
June - 208 miles, 8:58 pace, 144 HR

September was an improvement over August. Still making progress.

disneyrunningnut

10-06-2008, 10:28 AM

Week ending 10/4, Plan called for 64 miles.

Sun 5.0 miles, 8:15 pace, 146 HR

This workout should have been 16 miles with 12 miles at marathon pace. I did 2 warm-up miles then ran 3 at MP. There is no way I could keep going. Completely worn out. Still haven't recovered from last week.

Mon 7.9 miles, 9:09 pace, 134 HR

Tues off
Wed off
Thur off
Fri off
Sat off

Total 12.9 miles, 8:45 pace, 140 HR

Took Tues, Wed, and Thur off because I was worn out and felt beat up. Took Fri, Sat, and Sun off because I was sick. Ohh well at least I am not hurt.

disneyrunningnut

10-13-2008, 09:25 AM

I am struggling, and reconsidering even running Kiawah in 8 weeks. Just ran 4 days easy to give my legs more recovery time.

Sun - off
Mon - 7.6 miles, 9:30 pace, 138 HR
Tue - 7.5 miles, 9:16 pace, 138 HR
Wed - 7.8 miles, 9:19 pace, 138 HR
Thu - 8.1 miles, 9:05 pace, 138 HR

Total 31 miles, 9:17 pace, 138 HR

My plan is to keep increasing my mileage back up. If my average pace isn't 8:20-8:30 with an average HR of 138 I will won't have a chance to run 7:38 pace for the marathon. Every training cycle has its ups and downs.

David

momof2minnies

10-17-2008, 07:09 AM

disneyrunningnut

10-17-2008, 01:47 PM

Sorry to hear you are not up to par David.I am surprised really your body has not revolted before now with all those miles.
Take it easy and you will be back in no time.

I saw somewhere on these boards-oh yeah, nametag post that your wife will be with you for the full.Is she a spectator or runner?My family will be with me too.

Are we still supposed to get the program in the mail this month?I know we have to print our waiver and chip card but hope the program is still coming ahead????????? Any idea?

Thanks for stopping in on my journal.My shin is fine these days.I am following Runner's World for a training program-somewhat but need it to fit my schedule.This is the first week really.

Have a great one,
Linda

I am glad your shins are doing well. Good luck with the training. The most important thing is staying healthy. After that it is just a matter of putting the mileage in.

I am feeling better this week. I have never had a problem runniing 70+ for long periods of time. I think the tempo runs on top of the mileage pushed me over the edge. I always recover very slowly from races and speed workouts.

My wife doesn't run, she is my support crew. We are going to be spending our honeymoon at WDW from the Jan 1st until the race. Then we are driving back to South Carolina after the race. I have promised her that I won't go crazy and stress out about the Disney Marathon. She knows how I am :)

If I don't BQ in December my plan is to run the Disney Marathon at my long run pace then sign up for the Myrtle Beach Marathon in mid February for another BQ try.

disneyrunningnut

11-06-2008, 11:04 AM

Just wanted to post an update.

I have canceled the Kiawah Marathon. The last few weeks I have only been running a few days a week. My pace has slowed and my HR has been high.

Week of 10/12 43.8 miles
Week of 10/19 9.6 miles
Week of 10/26 20 miles

I ran 6.7 miles this past Sunday and wasn't sure I was going to make it back to the car. My HR was very high and I felt like I had a lump in my chest. After the run I was having the same feelings of angina I was having 2 years ago. The next morning I went to the heart Doctor and I am having another heart cath Mon 11/10.

It is amazing to me that I was running everyday for 3 months straight 70+ mpw and having problems now. Guess that is the nature of coronary heart disease. If you are having problems you reach a tipping point. Because of my running I was able to notice it.

The first sign was in August and September when my easy pace stopping improving.

The second was the horrible case of dead legs at the end of September.

Guess I was in denial because if you read my posts at the time I wasn't concerned about my heart.

I am really bummed out. I have worked so hard the last couple of years and this is the third year in a row I have had to cancel. I am still hoping I can run the Disney marathon as a long run.

I will update again next week after the heart cath.

David

momof2minnies

11-07-2008, 08:41 AM

David,
I am so sorry to hear that.I know it is devastating when you work so hard.But I am sure you will agree this is not to be overlooked.

Better to be here and not running than not here at all.

Keep your chin up,keep us posted.

Linda

stego

11-19-2008, 10:32 AM

is like the runner's Holy Grail. Lots of people don't understand that. When I ran my only marathon at 16yo in Houston that was something I thought of now and then. Life kinda gets in the way and no one is immune to that. My hat is off to you. You demonstrate that ability to "stick to it" that many people just can't or won't do. It IS a lot of hard work...and maybe to most normal people the reward is not worth it. My own quest to earn the red plate is motivated from within...and I am in an environment where there are many temptations. I recently had an "awakening" of sorts and I am taking it day by day. The way I can relate is that I run simply because I can. You know most folks can't run past 3 miles and so we are both in that handful of folks who can. You have been doing the work to become that "lean mean machine" but unfortunately as we age we have the tendency to get injured more...the past three years I've had an "overuse" injury and it is no fun. So what is important is quality above quantity. I just started again on following a 3 day running plan to train for a half. I'm not quite sure if I am going to do the 3m but I think the training will help me to get to my goal with mountain biking. What I have to consider is everything else I balance in my life and to find that takes time. I find that tapering off every 4th week allows my body to recover so I can move to the next level. Resting has to be part of my training and as I age it becomes even more important. I also recognize my limitations and I have an incredible amount of respect for that...which a lot of people don't. Decker is coming up on the 7th and I think I am not ready. Could I run and finish? Yeah, but at what expense? This is a time for you to deal with what's going on and maybe it's not in the cards right now for you to qualify...it's a challenge and maybe not what you have in mind...but it IS an opportunity and it will make you stronger. My mentor, Jim lost 50 lbs. this past year and to tell you the truth I was envious of him: he has runner's legs and man he looks lean and mean. He did the work and he kept at it: his goal was to qualify and he came within 15 minutes. After my triathlon lesson I am still learning what it takes to get to that level and we are both fortunate we have a place to come to share about our journey. Thanks for giving me the opportunity to share as a fellow runner and hope that you get well soon David!

disneyrunningnut

11-24-2008, 10:37 AM

The heart cath went fine. No new blockages, and the 5 stents I had from 2 years ago are doing great. Not sure what my problem was a few weeks ago but I am glad I over-reacted and had it checked out.

Should just running again this week. Not sure if I will be in shape to even run Disney at an easy pace.

David

Tiger Lily 03

11-24-2008, 07:44 PM

David, I'm glad to read that you got checked. Good news! Sorry about the quest for BQ being somewhat stalled. Hope that WDW is still in the picture for you and that you have a good event. It may not be a qualifying event, but maybe you can make some fun out of it and keep moving steadily toward that BQ goal.

I'm reading about your high mileage and wondering what XT do you do?

disneyrunningnut

05-13-2009, 10:00 AM

Wow, it has been forever since I posted. We had a great time at Disney for our honeymoon. I didn't run the marathon. I just had no motivation to run after the heart cath. Hardly ran at all Dec-Feb, plus I gained 20 pounds.

I think I know what happened to me. I was running all of my miles at a very easy / recovery pace. When I added faster workouts my body wasn't ready for them and wasn't able to recover. I assumed the worse and thought I had heart problems again. It was just classic over-training. The total lack of motivation was the big red flag.

I am going to do it a little different this year. I am going to run my long run at a faster pace but still in the aerobic range. I am also going to add a mid-week marathon pace effort run up to about an hour. The rest of the week will be easy/recovery miles.

David

disneyrunningnut

05-14-2009, 11:35 AM

Week ending 5/9. Still getting back in shape, pace is slower and HR is higher then it was 6 months ago. Plus I weigh 159 so that doesn't help. Goal is to get down to 135 by December. My Heart Rate Max (HRmax) is 184.

Sun 15.1 miles, 8:59 pace, 145 HR
Mon 7.0 miles, 9:03 pace, 141 HR
Tue 9.0 miles, 8:57 pace, 142 HR including 6 strides

Weds 10.5 miles, 8:36 pace, 146 HR (including 4.7 miles at Marathon Pace effort, 38:22 mins, 8:08 pace, 153 HR)

Thu 7.1 miles, 8:52 pace, 144 HR
Fri 8.3 miles, 8:51 pace, 144 HR including 6 strides
Sat 6.1 miles, 9:00 pace, 140 HR

Total 63.1 miles, 8:54 pace, 143 HR

Overall a good week. Feels good to be running everyday again.

disneyrunningnut

05-16-2009, 10:04 AM

Week ending 5/16

Sun 15.5 miles, 8:38 pace, 145 HR
Mon 7.1 miles, 9:21 pace, 137 HR
Tue 9.0 miles, 8:49 pace, 142 HR including 6 strides

Wed 9.1 miles, 8:23 pace, 150 HR including 5.4 miles at MP effort, 8:03 pace, 154 HR, 43:47 mins.

Thu 7.8 miles, 9:23 pace, 137 HR
Fri 9.0 miles, 9:19 pace, 138 HR including 6 strides
Sat 7.2 miles, 9:13 pace, 142 HR

Total 64.7 miles, 8:56 pace, 142 HR

Overall a good week. My long run was faster then I expected. MP improved a little. I am working on slowing down more on my easy days to recover better. It was very humid here this week in South Carolina so I am still getting acclimated to it.

disneyrunningnut

05-23-2009, 02:20 PM

Week ending 5/23

Sun 8.2 miles, 8:58 pace, 143 HR
Mon 8.8 miles, 8:59 pace, 140 HR
Tues 9.0 miles, 8:58 pace, 140 HR including 6 strides

Wed 11.0 miles, 8:21 pace, 152 HR including 6.3 miles at marathon pace effort 7:54 pace, 50:14 mins, 158 HR

Thu 7.8 miles, 9:04 pace, 139 HR
Fri 9.0 miles, 9:04 pace, 139 HR including 6 strides
Sat 7.1 miles 9:10 pace, 139 HR

Total 60.9 miles, 8:53 pace, 142 HR

My Sunday long run didn't go well. My HR was soaring and I felt dehydrated so I cut the run short. Felt ok the rest of the week. My weight is down to 156. I have lost 7 pounds so far.

disneyrunningnut

05-30-2009, 01:08 PM

Week ending 5/30

Sun 5.1 miles, 8:59 pace, 141 HR
Mon 10.3 miles, 8:48 pace, 141 HR
Tue 9.0 miles, 8:56 pace, 141 HR including 6 strides

Wed 8.7 miles, 8:44 pace, 147 HR including 23:03 mins at MP effort, 8:30 pace, 154 HR

Thur 7.8 miles, 9:03 pace, 140 HR
Fri 9.1 miles, 8:49 pace, 138 HR
Sat 5.8 miles, 9:10 pace, 138 HR

Total 55.8 miles, 8:54 pace, 141 HR

This was a sort of an unplanned cutback week. I didn't make my Sunday long run because a stayed up till 2AM Sunday morning drinking. My MP run on Weds didn't go well. It was hot and humid and my HR was soaring during my warm-up. So I cut the run short after I was struggling to run 8:30's with a marathon pace effort. It usually takes me a few weeks to get used to summer weather here in South Carolina. Which is early morning temps of 68-73 degrees with 95%-100% humidity.

disneyrunningnut

06-06-2009, 10:11 AM

Week ending 6/6

Sun 15.6 miles, 8:58 pace, 140 HR
Mon 10.4 miles, 8:51 pace, 143 HR
Tue 9.0 miles, 8:54 pace, 138 HR including 6 strides

Wed 10.7 miles, 8:28 pace, 148 HR including 43:52 mins at marathon pace effort, 8:09 pace, 154 HR

Thu 7.9 miles, 8:56 pace, 137 HR
Fri AM 4.8 miles, 8:57 pace, 139 HR
Fri PM 4.5 miles, 8:58 pace, 136 HR
Sat 7.7 miles, 8:51 pace, 140 HR

Total 70.6 miles, 8:51 pace, 140 HR

First week over 70 miles since last September. I am down to 153 pounds, that is 10 pounds in about 2 months. Training is going well, still regaining my fitness.

disneyrunningnut

06-14-2009, 01:04 PM

Week ending 6/13

Sun 18.1 miles, 8:38 pace, 143 HR
Mon 7.8 miles, 9:07 pace, 141 HR
Tue 9.0 miles, 8:54 pace, 143 HR including 6 strides
Wed AM 8.4 miles, 8:54 pace, 138 HR
Wed PM 4.5 miles, 9:02 pace, 136 HR
Thu 7.8 miles, 9:03 pace, 142 HR
Fri AM 7.2 miles, 9:06 pace, 141 HR including 6 strides
Fri PM 4.5 miles, 9:02 pace, 136 HR
Sat 5.5 miles, 9:09 pace, 136 HR

Total 73.8 miles, 8:55 pace, 140 HR

Had a really good long run on Sunday. Haven't run that far since last September. I was a little worn out Monday and Tuesday so I decided to just run easy the rest of the week to fully recover. Still getting acclimated to the heat and humidity.

disneyrunningnut

06-20-2009, 04:38 PM

Week ending 6/20

Sun 16.4 miles, 8:52 pace, 139 HR
Mon 7.8 miles, 8:56 pace, 137 HR
Tues 9.1 miles, 8:49 pace, 139 HR Including 6 strides

Wed 12.4 miles, 8:15 pace, 151 HR Including 60:37 mins at MP effort 8:00 pace, 157 HR

Thu 7.8 miles, 9:03 pace, 137 HR
Fri AM 9.1 miles, 8:48 pace, 137 HR Including 6 strides
Fri PM 5.5 miles, 8:57 pace, 136 HR
Sat 8.1 miles, 8:56 pace, 143 HR

Total 76.2 miles, 8:47 pace, 140 HR

Overall a very good week. Would have wanted to push the pace on Sunday a little more but just felt like running easy. Very happy about my MP run on Weds. I was able to do 60 mins without too much trouble. It was hot and humid so my HR was high. Felt like a was acclimating to the weather very well, much better then last week. That was until Saturday's run. I was fine for about 20 mins, then the 75 degrees with 95% humidity go to me. My HR was soaring. But that is ok, I slept in a little bit and the sun was getting to me. I am going to back off the mileage next week. Should be in the 65+ range.

disneyrunningnut

06-22-2009, 06:31 PM

I have been running since 2002. I really only started tracking my mileage since Sept 2004 when I purchased a Polar heart rate monitor. Since then I have logged every mile with heart rate, distance, and pace data.

On Sunday I passed 10000 miles since Sept 2004. That is about 40 miles per week average for almost 5 years. I was sort of surprised it was that high considering the ups and downs I have had the last 4 years.

jmasgat

06-25-2009, 05:49 PM

David Just found your thread amd wanted to say keep up the great training. Congrats in the "10k", that is phenomenal. I hope you reach your goal of BQ,

Maura

disneyrunningnut

06-28-2009, 12:52 PM

David Just found your thread amd wanted to say keep up the great training. Congrats in the "10k", that is phenomenal. I hope you reach your goal of BQ,

Maura

Thanks Maura!!!

disneyrunningnut

06-29-2009, 11:22 AM

Week ending 6/27

Sun 8.4 miles, 8:53 pace, 143 HR
Mon 7.2 miles, 8:51 pace, 143 HR
Tue 9.3 miles, 8:45 pace, 138 HR
Wed 12.1 miles, 8:46 pace, 141 HR
Thu 8.4 miles, 8:39 pace, 137 HR
Fri 9.1 miles, 8:38 pace, 140 HR
Sat 8.1 miles, 8:49 pace, 136 HR

Total 62.6 miles, 8:45 pace, 140 HR

Pretty good week. I had planned to cut back the mileage a bit. Legs still feel good. Just need to keep losing weight. I am down to 150 pounds. I still need to lose another 15-20 pounds.

disneyrunningnut

06-30-2009, 05:04 PM

June 300 miles, 8:50 pace, 140 HR

May 267 miles, 8:55 pace, 142 HR
April 204 miles, 9:11 pace, 144 HR

HR, pace and mileage are still getting better. Planning on keeping my mileage in the 290-310 range the next two months before starting a Marathon training schedule for December.

disneyrunningnut

07-04-2009, 06:27 PM

Week ending 7/4

Sun 9.3 miles, 8:52 pace, 136 HR
Mon 14.2 miles, 8:48 pace, 140 HR
Tue 9.3 miles, 8:34 pace, 138 HR

Wed 12.6 miles, 8:14 pace, 148 HR including 8.4 miles, 7:58 pace, 155 HR MP effort

Thu 8.1 miles, 8:41 pace, 137 HR
Fri AM 8.5 miles, 8:36 pace, 138 HR
Fri PM 5.2 miles, 8:51 pace, 135 HR
Sat 4.2 miles, 9:00 pace, 137 HR

Total 71.4 miles, 8:40 pace, 139 HR

disneyrunningnut

07-13-2009, 09:56 AM

Week ending 7/11

Sun 6.7 miles, 9:03 pace, 135 HR
Mon AM 9.6 miles, 8:55 pace, 137 HR
Mon PM 5.0 miles, 8:51 pace, 134 HR
Tue 10.3 miles, 8:36 pace, 139 HR including 6 strides

Wed AM 14.5 miles, 8:02 pace, 149 HR including 8.0 miles at MP effort, 7:47 pace, 158 HR

Wed PM 5.2 miles, 9:16 pace, 128 HR
Thu AM 8.1 miles, 9:01 pace, 133 HR
Thu PM 4.3 miles, 9:13 pace, 131 HR
Fri 7.9 miles, 8:44 pace, 137 HR
Sat 8.6 miles, 8:41 pace, 139 HR

Total 80.2 miles, 8:44 pace, 136 HR

Highest mileage in a long time. I felt good so I did a few doubles.

disneyrunningnut

07-20-2009, 09:56 AM

Week ending 7/18

Sun 15.1 miles, 8:42 pace, 138 HR
Mon 7.1 miles, 8:58 pace, 136 HR
Tue 9.3 miles, 8:42 pace, 136 HR including 6 strides

Wed 14.5 miles, 8:03 pace, 147 HR including 8.1 miles at MP effort, 7:51 pace, 154 HR

Thu 8.1 miles, 8:29 pace, 139 HR
Fri 9.1 miles, 8:39 pace, 141 HR
Sat 8.2 miles, 8:27 pace, 139 HR

Total 71.4 miles, 8:32 pace, 139 HR

Good week, pace is picking up at the same effort as a few weeks ago.

disneyrunningnut

08-03-2009, 11:27 AM

Wow, things have been crazy at work. Forgot to update from 2 weeks ago.

Week ending 7/25

Sun 17.1 miles, 8:32 pace, 139 HR
Mon 9.3 miles, 8:44 pace, 135 HR
Tue 9.4 miles, 8:40 pace, 139 HR including 6 strides
Wed AM 9.5 miles, 8:39 pace, 137 HR
Wed PM 5.1 miles, 9:00 pace, 130 HR
Thu 8.0 miles, 8:54 pace, 136 HR
Fri 10.5 miles, 8:38 pace, 136 HR including 6 strides
Sat 8.1 miles, 8:52 pace, 133 HR

Total 77.0 miles, 8:42 pace, 136 HR

disneyrunningnut

08-03-2009, 11:34 AM

Week ending 8/1

Sun off
Mon 15.2 miles, 8:53 pace, 137 HR
Tue 9.4 miles, 8:35 pace, 136 HR including 6 strides
Wed 13.5 miles, 8:06 pace, 150 HR including 8.3 miles at MP effort, 7:47 pace, 156 HR

Thu 8.5 miles, 8:43 pace, 135 HR
Fri 9.2 miles, 8:40 pace, 138 HR including 6 strides
Sat 8.2 miles, 8:50 pace, 137 HR

Total 64.0 miles, 8:37 pace, 139 HR

My Achilles tendon has been bothering me for a couple of weeks so I took Sunday off. First day off in 13 weeks. I felt worse after the day off.

disneyrunningnut

08-17-2009, 11:19 AM

Week ending 8/8

Sun 5.5 miles, 8:49 pace, 136 HR
Mon AM 9.2 miles, 8:39 pace, 139 HR
Mon PM 5.6 miles, 8:43 pace, 136 HR
Tue 9.7 miles, 8:42 pace, 133 HR including 6 strides

Wed 14.3 miles, 8:16 pace, 147 HR including 8.1 miles at MP effort, 7:52 pace, 155 HR

Thu 8.4 miles, 8:50 pace, 134 HR
Fri 10.7 miles, 8:30 pace, 134 HR including 6 strides
Sat 7.6 miles, 8:43 pace, 136 HR

Total 71.0 miles, 8:37 pace, 137 HR

Good week

disneyrunningnut

08-17-2009, 12:07 PM

Week ending 8/15

Sun 17.3 miles, 8:31 pace, 136 HR
Mon 8.7 miles, 8:44 pace, 134 HR
Tue 9.5 miles, 8:35 pace, 135 HR including 6 strides
Wed 15.0 miles, 8:11 pace, 147 HR including 8.3 miles at MP effort, 7:40 pace, 154 HR

Thu 8.2 miles, 8:52 pace, 137 HR
Fri 10.5 miles, 8:29 pace, 137 HR including 6 strides
Sat 8.0 miles, 8:36 pace, 136 HR

Total 77.2 miles, 8:31 pace, 137 HR

I am very encouraged. This was the first week my marathon pace effort (7:40) workout was just about what my BQ pace (7:38) needs to be. Considering that it was 1. 73 degrees and 95% humidity 2. I still need to lose at least 10 pounds. 3. I am 18 weeks from my race. 4. I was in the middle of a 77 mile week.

Still deciding if I want to run Charlotte or Kiawah. I have done Kiawah twice and it is flat and fast.

disneyrunningnut

08-25-2009, 02:29 PM

Week ending 8/22

Sun AM 7.3 miles, 8:47 pace, 139 HR
Sun PM 4.7 miles, 8:43 pace, 138 HR
Mon 11.0 miles, 8:43 pace, 133 HR
Tue 8.0 miles, 8:52 pace, 133 HR

Wed 11.6 miles, 8:17 pace, 146 HR including 5.7 miles at MP effort, 7:47 pace, 157 HR

Wed PM 5.6 miles, 8:55 pace, 132 HR
Thu 7.6 miles, 8:53 pace, 133 HR
Fri 10.3 miles, 8:28 pace, 135 HR including 6 strides
Sat 6.6 miles, 8:44 pace, 133 HR

Total 72.7 miles, 8:40 pace, 136 HR

Ugly week for me. I cut every longer run short and ran some doubles to get the mileage in. Was just feeling a little worn out and listened to my body. One of the hottest weeks this summer so that might have had something to do with it. Ohh well another week in the books.

Well the Kiawah marathon is sold out so it looks like I am running Charlotte.

disneyrunningnut

08-30-2009, 02:09 PM

Week ending 8/29

Sun 18.1 miles, 8:30 pace, 137 HR
Mon 8.9 miles, 8:59 pace, 126 HR
Tue AM 6.0 miles, 8:42 pace, 133 HR including 6 strides
Tue PM 4.9 miles, 8:50 pace, 134 HR

Wed 14.3 miles, 8:05 pace, 148 HR including 8.1 miles at MP effort, 7:40 pace, 155 HR

Thu AM 7.4 miles, 8:45 pace, 132 HR
Thu PM 5.4 miles, 8:54 pace, 127 HR
Fri 10.6 miles, 8:31 pace, 135 HR including 6 strides
Sat 6.2 miles, 8:48 pace, 133 HR

Total 81.8 miles, 8:35 pace, 134 HR

Good week for me. Had a great long run on Sunday, held 8:25 pace the last 13 miles easily. Weds MP workout was OK much better then last week. The rest of the week was just easy running.

I am going to run the Charlotte Thunder Road Marathon Dec 12th.

disneyrunningnut

09-16-2009, 09:28 AM

Been a busy couple of weeks for me. Spent last week at Disney with my wife. We had a great time. 3 nights at OKW and 3 nights at POFQ. Highlights of the week were the Keys to the Kingdom Tour, the Hoop-de-do review, and eating dinner at Narcoossee's while watching the MNSSHP fireworks.

I will just sum up the last two weeks of running.

Week ending 9/5

62.4 miles, 8:32 pace, 138 HR

Week ending 9/12

39.8 miles, 8:43 pace, 136 HR Ran everyday at Disney but didn't run many miles.

I have a 10K 9/26. I am nervous, haven't raced in almost 2 years.

jmasgat

09-18-2009, 02:22 PM

David Glad to see you popped over to the Events/Competition forum to post. Good luck on your upcoming race. I bet you'll do great. Your training looks really solid. All of us WISH'ers will be rooting for you.

Maura

disneyrunningnut

09-18-2009, 03:26 PM

Thanks Maura!!!

disneyrunningnut

09-18-2009, 03:28 PM

Here is a graph of my running ups and downs.

http://i14.photobucket.com/albums/a323/bigdave10000/RunningHistoryPic.jpg

disneyrunningnut

09-19-2009, 11:04 AM

Week ending 9/19

Sun 20.0 miles, 8:35 pace, 136 HR
Mon AM 8.5 miles, 9:06 pace, 127 HR
Mon PM 5.5 miles, 8:50 pace, 128 HR
Tue 10.4 miles, 8:48 pace, 135 HR including 6 strides
Wed 13.8 miles, 8:44 pace, 135 HR
Wed PM 5.7 miles, 8:57 pace, 128 HR
Thu 8.1 miles, 8:47 pace, 135 HR
Fri 10.4 miles, 8:27 pace, 138 HR including 6 strides
Sat 8.3 miles, 8:49 pace, 128 HR

Total 90.7 miles, 8:45 pace, 132 HR

Had only planned on running 18 on Sunday but the weather was cool and my legs felt great so went a little further. After not running much last week my legs didn't feel good again until Friday.

I have a 10K next Saturday. That is my first race in almost 2 years. Not sure what kind of race shape I am in. I will probably lower the mileage Thursday and Friday so my legs feel good on Saturday.

disneyrunningnut

12-24-2009, 11:27 AM

Been forever since I have posted. I ran the Charlotte marathon and am getting ready to run the Myrtle Beach marathon in February. I missed my 3:20 goal in Charlotte. Here is the race report if you are interested.

Charlotte Thunder Road race report 12/12/09

3:27:47 Chip Time, exactly a 1 minute PR.

My goal was a sub 3:20. I thought I had a good chance for it based on my training and two tune up races. I averaged 73 MPW since May and 81 MPW the last 10 weeks before taper. The two tune up races were a 42:21 10K in September and a 32:25 8K in November. Both races were in Charlotte on similar terrain as the marathon.

It was cold at the start, 27 degrees. It was about 38 degrees at the finish. My Hrmax is 187 for reference. As I was standing at the starting line I noticed my HR was fluctuating between 100-110. I know it was per-race excitement and also knew my HR would be higher during the race then in training. Was also shivering from the cold. Maybe that had something to do with it. Plan was to run by feel and try to run an even effort up and down the hills.

Miles,

1- 7:22 pace 155 HR,

2- 7:48 166

3- 7:23 166

4- 7:36 166

5- 8:01 170

6- 7:39 169

7- 7:39 170

8- 7:32 172

9- 7:34 171

10 7:36 172

11 7:36 172 Up until now I am feeling OK, I am trying to run by feel.

12- 7:48 174

13- 7:54 172 13.1 split 1:40:25

14- 7:52 172

15- 7:42 171

16- 7:55 173

17- 7:58 172

18- 7:54 173

19- 7:57 174 During these miles I knew I wasn't going sub 3:20. My legs were starting to hurt on the downhills. On the uphills my HR was so high I just couldn't push it. My wife handed me a water bottle at 18 and I told her it wasn't going to happen. I didn't tell her that I was afraid of a major blow up.

20- 8:25 172

21- 8:21 175

22- 8:23 175

23- 8:31 171

24- 8:18 174

25- 8:38 174

26- 8:28 176

26.2 – 1:58 181

These miles really hurt. I walked a few seconds about 4-5 times. I never hit the wall, I just couldn't go any faster. My legs hurt so bad I was dreading the downhill sections more then the uphills . The course was relentless. Up and down the whole time and turning constantly.

Final Chip time 3:27:47 a PR by exactly one minute. Here is a elevation profile.

http://www.runcharlotte.com/images/marathon-elevation-2008.jpg

I am left with a some questions today. You can look at my training by clicking on the Running History link to see my LR's and MP workouts.

Why was my HR so high? I have been doing 60 mins plus MP runs almost every week for 6 months. My HR is almost always in the 155-160 range the whole time?
How can I run easy pace 8:15-8:30 all the time at a HR of 135-140 but when I run 30-45 seconds faster my HR jumps so much?
How can I run so bad after the 2 tune-up races and all the miles. 3:20 was NOT a stretch goal. I know I didn't run any Tempo pace or faster workouts. But it was a decision to try to get to the starting line healthy by trading faster workouts for mileage and MP workouts. I had lots of great LR's and MP runs in the last 6 months. I got stronger every month.

I am running Myrtle Beach in 9 weeks. If I can't hit a 3:20 then I will probably set a fall goal of sub 3:30 for a BQ in 2012.

Rockclimber

01-06-2010, 08:08 PM

Hey David,

Glad to see your still at it. It looks like Thunder Road was a good race. It is a tough course and you still managed a PR. That is excellent considering all you have been through. Sorry you didn't get that BQ. Myrtle beach will be a better race for that.

I was at Thunder Road as a spectator. My wife ran the half. She also PR'd.

I am still in training for Boston. I am using the same program I used at Kiawah to qualify; Pfitzingers 18 week 70mile program. I am only in week 4, but I feel great. I am going to try a 3:10. At this point I think it is doable, but we'll see as the training progresses if it is reasonable.

Just briefly looking at your training log, are you doing any speed work? Your pace and heart rate look great for those workouts you have been doing, but I don't see any faster runs. I know you had done some tune-up races, but you might benefit from some solid speed work. Late in the training period I will run some track intervals, ranging from 400-1600m, all run at a 5k pace(6:25) But too many track workouts seem to hurt my old body. I have found doing some runs that focus on Lactate Threshold to be great. For example I have a 9 mile run I will ramp up pace to a 15k pace (6:55) and hold it for 4 miles. then I will dial it back to a moderate pace, like 8:30. Also I will do some longer distance marathon pace runs. Like if I had a 17 miler, I would do 14 at marathon pace. The program worked great and it got me a 3:15 better than I was hoping at 3:20. If you want I can PM you the training schedule, or if you are in the Ballantyne/Marvin area you are welcome to borrow the book.

I have a friend, Kevin, who also ran Thunder road. This guy is fast. He has a 1:22 half marathon PR. He logs 90+ miles a week. He has been running for years,... but he is denser than a stone. No joke this guy has run around 20 marathons in an attempt to break the 3 hour mark. His training is terrible. Although he varies his distance, he runs the same pace all the time; which is fast. He was running 7 days a week, up until myself and some of my sub 3:00 friends razed him about not taking a break. He runs hurt. He has never followed any program that has been created by elite runners who live and breath running. He doesn't cross train. And to make matters worse, he has gotten so use to not meeting his goal that during the last three Chicago marathons, he actually brought a credit card so he could pay for a cab to take him to the finish. He came as close as usual at Thunder road. He ran a 3:02.

And to ice the cake, we have another friend. Paul, who on his 3rd marathon ran Chicago last year in 2:58. Paul knows how to train. He swears by Jack Daniels running programs, which seem to me to be more complicated, but are a lot more flexible. Daniels programs still include speed workouts.

Anyway, Kevin is running Myrtle beach as well. Hopefully he will vary his training, but I doubt it. Paul and I might jump out and rabbit him to a sub 3.

Paul, myself, and two other friends won the Marine Mud challenge at Belmont Abbey this year. We did a lot of speed and strength work and I think it is paying off even now.

Again, glad to see you back at it. Good luck. Maybe I'll see you at Myrtle Beach.

Dave

disneyrunningnut

05-11-2010, 11:25 AM

Well I am back at it. After following my yearly routine of backing way off of my running during the winter I am ready to try for another BQ. I really don't plan to be lazy but I guess my mind and body need the break.

I went back to my first post in 2008 and realize that my plan is still the same.

Keys to achieving my goal in order of importance:

1. Stay healthy
2. Lose 15 pounds
3. Average 65 miles per week from now until the race.
4. Have a good training cycle using Daniels' Plan A

I have gained about 15 pounds since the marathon in December.

Here is my mileage so far this year.

Jan 138 HR, 8:53 pace, 148 miles
Feb 139 HR, 9:14 pace, 49 miles
Mar 145 HR, 9:00 pace, 119 miles
Apr 141 HR, 8:57 pace, 195 miles

I am going to run the Kiawah Marathon in December. Boston 2011 will probably be sold out by then. I will need a sub 3:30 for Boston 2012. Might just age into a BQ :)

David

bigdave10000

09-01-2010, 10:56 AM

I have decided to change my name back to my old name. I have been so lazy this summer that I don't deserve to have the word "running" in my name.

Here is my mileage since the last post.

May 140 HR, 8:55 pace, 175 miles
Jun 140 HR, 8:54 pace, 178 miles
Jul 140 HR, 9:02 pace, 145 miles
Aug 139 HR, 9:12 pace, 129 miles

Don't really have any excuses, just haven't been very motivated. Sure it has been hotter then normal this summer but I live in SC and it hasn't bothered me before. I won't be racing this fall. I am no where near race shape or weight. I am up to 162 pounds so that is about 20 pounds heavier then I was last fall.

So once again it is time to start fresh. Goal now is to lose 20 pounds and get back in shape. I will make a commitment to run every day. Even if it is for just 30 mins. Second thing I will do is join a WISH mileage team to help keep me be accountable and motivated.

My wife and I are also going to WDW form 9/11-9/19. So I will try to run at least 30 mins a day while I am there. We are doing to DxDP for most of the trip so I won't get to hung up about calories while I am there.

David

bigdave10000

09-20-2010, 10:19 AM

Back from 8 days at WDW. Lots of eating and drinking. It was a great week but I only ran for 40 mins one day. Did a ton of walking.

Ran for an hour this morning. Brought my lunch to work. Goal is to bring a couple of sandwiches to work every day instead of eating out.

bigdave10000

10-01-2010, 11:12 AM

Well September is in the books. It was a horrible running month for me.

68 miles, 9:15 pace, 142 HR

Goal for October is 200 miles. Started out with a nice 45 minute run this morning. I was 162 pounds with morning.

Looks like I won't be ready to try again to qualify for Boston until December 2011. Guess if it was easy it wouldn't mean as much to me.

bigdave10000

02-07-2011, 06:31 PM

Ok, I am back :)

Current weight is 167. That is 25 pounds heavier then when I ran the Charlotte marathon in Dec 09. That is also 32 pounds over my goal weight of 135.

I hardly ran at all the last few months. That is all the bad news.

The good news-- I am finally getting excited about trying to BQ again. The old saying has been true for me. You can't run another marathon until you get over your last one. The Charlotte marathon in Dec 09 BEAT ME DOWN. I am more excited now than at anytime in 2010. I just wasn't ready to do it all again last year.

February is going well. I am not worried about pace. I am just running for time now. Goal this week is 7 hours of running.

Yesterday I ran 10.1 miles at 9:40 pace and today ran 6.7 miles at 9:45 pace. Heart rate is coming down so I am getting back in shape. The more weight I lose the faster I will get.

Ohh, some more good news. I just turned 44 last month. I now only need a 3:30 marathon on BQ because I will be 45 in April of 2012. So the plan is to run Kiawah for the third time this December and if I BQ I will run the Boston Marathon in April 2013.

David

bigdave10000

02-15-2011, 02:04 PM

Had good week last week. Ran everyday, first time since early October.

50.5 miles, 9:41 pace, 143 heart rate

I am not worried about pace at this time.

bigdave10000

03-23-2011, 12:44 PM

Haven't posted in awhile. Training has been great. I am back to running everyday. That works best for me.

Finished February with 131 miles, 9:36 average pace, 145 average HR.

March has been much more consistent. Have only missed 2 days so far. Ran 63.7 miles last week and should be 60 + this week.

So far this month I have run 173 miles, 9:17 average pace, 141 average HR. I am improving quickly.

I also weighed 161 pounds yesterday morning. So I am down about 7 pounds since February 1st. 26 more pounds to go.

David

bigdave10000

03-26-2011, 11:13 AM

Today ended another good week for me. Second week at 60+ miles.

Sun 13.2 miles, 9:09 avg pace, 145 avg HR Was going to run 15+ but was feeling a bit off, so I cut it short. For some reason my HR was pretty high.

Mon 7.1 miles, 9:17 pace, 138 HR
Tues 8.3 miles, 9:09 pace, 139 HR with 6 strides
Weds 10.6 miles, 9:15 pace, 141 HR
Thur 8.0 miles, 9:17 pace, 136 HR
Fri 7.1 miles, 9:18 pace, 135 HR
Sat 6.8 miles, 9:04 pace, 141 HR

Total 61.1 miles, 9:12 avg pace, 139 avg HR

Planning on running another 60+ miles next week then push it up to 70 miles per week in April.

Still making progress on the weight loss but it is slow. I am tracking calories with Lose-it on my phone.