My Goal --- To BQ some day. Next attempt Fall 2013

[momof2minnies]

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]

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]

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]

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.

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.

Keep up the good work!

 

[TEK224]

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]

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]

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.

 

[disneyrunningnut]

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]

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 . Thanks again and Keep on Running.

 

[disneyrunningnut]

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]

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]

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]

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]

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]

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]

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]

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]

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]

David...your mileage and pace iis mega impressive! Sounds like you are on the road to some great races, and hopefully your BQ dream! 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!

 

[disneyrunningnut]

David...your mileage and pace iis mega impressive! Sounds like you are on the road to some great races, and hopefully your BQ dream! 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.