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Old 09-20-2012, 10:06 PM   #16
John VN
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Originally Posted by fashionista311 View Post
I could run 145 miles/week and not come anywhere near finishing a full in under 3 I'm fascinated with the physiology behind running/marathoning, and I love learning all about it, but unfortunately, I'm just not a very good runner

But, I don't want to put a time constraint on it. Everyone has different genetic limitations. With training, we can of course improve greatly, but the fact of the matter is, not at of us can be elite athletes, or maybe even BQers, no matter how much we train. One person's sub 3 is another person's sub 4 is another person's sub 5..ya know?

But I define racing as an all out, full throttle, no holding back, sucking every ounce of leg speed out of you. I'll be honest...I don't even know if I've achieved that for a 5K yet.

Daniels Running Formula (great read) has an interesting chart/theory. He says a 20 miles per week, you are running at 20% of your potential. At 40 miles week, you are running at 60% of your potential. At 80 miles a week, you are running at 80% of your potential. The more miles you run, the closer you get to your potential. However...you also get diminishing returns. You get much more benefits going from 20 miles a week to 40 miles a week, then going from 40 to 60 miles per week. So again, you have to come up with the right mix and balance with your own training.

I do think having a basic understanding of some of the science is helpful in setting honest and achievable marathon goals.
Originally Posted by Qltrgrl2 View Post
Age is also a huge factor with running as well as any sport. Do not expect to run as fast at 40 as you did at 35 and so on. I started late (57) so my expectations are far different than the young ones on these boards. Injury is also a concern so the long slow runs make alot of sense to me.
Only a walker here who is just starting to jog and run. Most ever walked was about 40 miles in a week. I have my own methods for training because of arthritis and other stuff that happens to a 62yo body. My first full was an all out attempt to complete my Dopey Weekend in 2011 and finished in 4:56:28 walking. That was surely racing for me but understand that a runner would consider it crawling. My best half was 2:11:12 last November in the Space Coast Half and again even more all out walking but a tip-toe through the tulips for a runner.

Guess it's really a perspective thing of where one is and what one expects or would like to achieve from the effort given towards training.
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Old 10-03-2012, 11:32 AM   #17
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Slow long runs

I think there are a few theories for this running strategy. I am a novice runner, but I read a lot on the subject. I should probably spend more time running and less time reading about it! A particularly good source of info is Runner's World (online and in print magazines).

They provide a number of running plans that follow this general pattern: Easy Run, Speed/Tempo Run, Easy Run, Long Run. Usually the Speed Run is faster than your Race Day Pace, and the other runs are slower; with the Long Run being considerably slower.

In one article they explain that speed and tempo workouts improve your muscle strength and speed, and long runs improve your Cardiovascular system and body's ability to deliver nutrients after long periods of depletion. The goal of the long run is more "time on feet" rather than "time to finish" if that makes sense.

Another article by a exercise and physiology grad student explained that if you run 10 miles at a 10 minute per mile pace versus someone running 10 miles at a 8 min per mile pace, in theory you would be taking 25% more strides, your heart and respiratory rates would be elevated 25% longer and while you were slower; you would have had a better workout for the intended results of the long run.

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Old 10-03-2012, 01:20 PM   #18
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I am late on this but here is what I know and coach.

We teach beginning folks to run the long runs slow to engage a more aerobic fuel burn. If one goes out and runs too hard, they use up all available glycogen and bonk on the training run. The ideal effort for a long run is in the 5-7 out of 10 effort or about 70-85% of the anaerobic threshold heart rate. By running here, you create adaptations that help the body prefer fat as your primary source of fuel and minimize the glycogen burn.

For a newer runner on race day... There is no race day pace as compared with training pace. Just lace them up and head out on your race just as though you were running from your house. The first few races are full of emotion and new experiences and you will tend to run faster than trained. Just take in a few deep breaths, roll your shoulders back occasionally and enjoy the run.
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