16:00 mile question

casjen

DIS Veteran
Joined
Apr 1, 2003
Messages
868
I just started training to walk the Princess. I am training at a 16:00 mile pace right now (hope to get faster as my endurance builds). My question is, do they keep track of me specifically at each mile with that thingy on my shoe? So if I go 17 minutes one mile they'll scoop me? Or is it 16 minutes after the last person crosses the starting line? (which I hope isn't me!)

Thanks!
 
Congratulations on your marathon training!! What a great way to get moving and get healthy!! :goodvibes I did a combo of walking/running the Princess last year as my first marathon event. I hope you have as much fun as I did.

I think there are certain sweep spots--not every mile, but every 3 or 4 miles. I am not sure where they are.

I struggled with speed as well. I wanted to get faster, but it seemed my little legs would only take me so fast. Then I read a tip in Prevention Magazine. Work on strength training your quads to improve your speed. Now I work my quads on a machine at the gym and in the free weight room., but if you are not a member of a gym there is an exercise you can do with any wall in your house that should help. I was able to improve my speed by conditioning my quads.

I hope by now you have found the support thread for the Princess...it shouldn't be too far below this one.
 
There are predetermined sweep spots. I can't tell you where they are or if they are static but they don't follow you mile to mile. They start the sweep clock when the last person crosses the start line so to build in some pad get to the front of the walkers coral. If you can up your pace a bit for the first couple of miles you can also get some time in the bank early. Just be careful not to go too fast.

Also, remember that you will get a bit of an adrenaline boost race day that is good for at least a couple of seconds if not a minute.
 
There are hard sweep spots; generally in the MK parking lot, MK entrance and mile 10. BUT that does not mean that if you have fallen off the 16 minute pace you won’t get swept at any point. The ‘sweep clock’ does start once the last person crosses the line. You can assure that you are not in harm’s way by checking your pace at each and every mile. Do this through the use of a timer watch. By starting the timer as you cross the line you will have you own time at every mile point. So as you cross mile 1 you know you will need to be less than 16 minute; 32 minutes at mile 2, 48 at mile 3. Etc.

Now is the time to strengthen the legs. I would not focus just on the quads. Newbie runners tend to run on quads – kind of falling from step to step. There are strength run/walk workouts you can do as well as gym type work outs.

Running/Walking – Hills are the best way to develop a balanced leg muscle. First you need a hill. Ideally, you can find one with a 6-10% incline that would take at least 10 minutes to run up. (I use a treadmill). Warm up first then run up the hill. You want the effort to feel hard to very hard and your breathing to be just at the point where you may be able to say 1-2 words per breath and possibly the jaw has dropped open. Keep going up the hill at this intensity. Walk back to the start then repeat. Repeat 5 times. Note if you cannot make the top go as far as you can. Try to go that same distance on the repeats. Do this work out once a week. This works the hams and glutes; you may have a sore area just at the interface between these two muscle groups. It’s a good sore.

Squats – http://exercise.about.com/od/exerciseworkouts/ss/howtosquat_2.htm These are great balanced leg workouts. Stand feet shoulder width apart and feet facing forward. Squat like you are setting into a chair. Your knees should remain in line with hips and ankles! Torso should remain upright and head facing forward. 3 sets of 15. Add weights once this becomes easy

Lunges - http://exercise.about.com/od/lowerbodyworkouts/ss/lunges.htm - Follow this form. Straight back is critical as is keeping the forward knee behind the toes. 3 x 15 – add weights once it becomes easy. After than do a walking lunge where you move from one lunge to another – think exploding out of the lung position and into the next lunge.

Calf Lifts - http://en.wikipedia.org/wiki/Calf_raises - look at the bottom example. Use a stair or step at the house.
 

Hmmm, I thought that if you "averaged" a 16 minute mile you were ok....for example if you did one mile at a 17 minute pace and the next at 15 and so on and so forth....yes? no? maybe?....wouldn't that keep you ahead of the pace?

Anne
 
Hmmm, I thought that if you "averaged" a 16 minute mile you were ok....for example if you did one mile at a 17 minute pace and the next at 15 and so on and so forth....yes? no? maybe?....wouldn't that keep you ahead of the pace?

Anne

As long as the fast miles cancel out the slow ones before the sweep spots than yes. If you are going to do that I would make sure it is the 1st, 3rd, 5th, etc that are 15 so that you are always ahead instead of always catching up.
 
As long as the fast miles cancel out the slow ones before the sweep spots than yes. If you are going to do that I would make sure it is the 1st, 3rd, 5th, etc that are 15 so that you are always ahead instead of always catching up.

Pretty much the way I see it. You really you hate to average 16 on a negative split. i.e. 17 for the first 6 miles then 15 for the remainder.

I am of the opinion this far out you have the ability to get beyond the sweep worry for the Princess Race! I spent too many years worried myself then realized the simple answer was to work on getting faster. Sounds simple and it is - IF you omit all the work in between.:scared1:
 












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