Speed Demons- WISHERs hopefully bound for Boston aka the BQ goal thread

[wellesleyprincess]

Frank Definitely have climbed/jumped a few fences too.

Today was my cross/strength day. Did a hot vinyasa yoga class.
I'm running a 10k tomorrow. Not planning on going full out, instead I'm going to treat it like a tempo or threshold run.

 

[EddieMccoy2]

Was at the Expo today for my full on sunday and had my leg looked out by one of the sports therapist there. Turns out what I thought was a calf issue turned out to be a weak hamstring. I have a bad right knee and to over compensate with my left leg, and probably do the same during weight lifting. So I know have to work on one leg at a time strength training, especially my right leg to get THT back and to be able to run fast with no issues. Did get the ok for Sunday, but highly suggested I do a negative split and allow for it to warm up well. I was gunning for a 3:25 this race. Not sure what to expect or how hard to push it. The fun of putting a ton of miles in to only have an issue develop right before the race. Grrr.

 

[EddieMccoy2]

Jen- good luck on the 10K.

 

[wellesleyprincess]

Eddie- thanks! Good luck on the full! Let us know how it goes!

Quick report on today's run. It was a warm start (already 75), changed the plan from tempo run to pace run. Goal was to run at Boston pace (roughly 8:10) and I did it. Felt pretty good at the end. Hopefully by November I'll be able to hold that for 20 more miles.

 

[EddieMccoy2]

Eddie- thanks! Good luck on the full! Let us know how it goes!

Quick report on today's run. It was a warm start (already 75), changed the plan from tempo run to pace run. Goal was to run at Boston pace (roughly 8:10) and I did it. Felt pretty good at the end. Hopefully by November I'll be able to hold that for 20 more miles.

Good job Jen. Heat like that can definitely throw a curve ball.

 

[wellesleyprincess]

Eddie, yeah the heat is the main problem with running in Houston. How did the full go?
Did my long(ish) run today. 9 miles @ 9:15 pace. Was already 75 at 9 am.

 

[fashionista311]

got back from the nyc half earlier today. i was hoping to come in at sub-2, but ended up with 2:02. i'm happy because it's a minute pr, but kind of frustrated. i trained pretty hard for this cycle (peaked out at 44 miles/week with once-a-week-long runs and speedwork) but it seems like my times are starting to stagnate a bit. a little scary, because if i'm having trouble getting to 9 min/mile for a half marathon, how the hell am i EVER going to get to 8 min/miles for a full marathon.

 

[EddieMccoy2]

Jen- It was the toughest thing I've ever done. I struggled. I wasn't a 100% in my right leg and it paid havoc towards the end. I finished in 3:30:50. The course was extremely hilly and they had a record high today in Atlanta of 84. All in all, I consider it a huge success. I know I have some serious strength training to do on my right hamstring so that I stop overcompensating with my left. I actually had to stop and walk 4 or 5 times. Something I've never done in a race. There was one hill that was 1.5 miles long at the 16.5 mile mark. It absolutely killed me. I wasn't the same afterwards. But there was nothing that could replace the feeling of crossing that finish line for the first time. I was balling. I've come a long way from being 308 pounds and running my first race last fall at the Wine & Dine. I'm very pleased with everything. I have to shave 20 minutes, but with time and a flat course, I feel like I can definitely do that at Disney 2013. I've got my next full in April at the Country Music Marathon in Nashville. Looking for some improvement there!

 

[EddieMccoy2]

got back from the nyc half earlier today. i was hoping to come in at sub-2, but ended up with 2:02. i'm happy because it's a minute pr, but kind of frustrated. i trained pretty hard for this cycle (peaked out at 44 miles/week with once-a-week-long runs and speedwork) but it seems like my times are starting to stagnate a bit. a little scary, because if i'm having trouble getting to 9 min/mile for a half marathon, how the hell am i EVER going to get to 8 min/miles for a full marathon.

Rachel- I would try to really pickup the speedwork and try and take to the next level. You will get lower times by working on this IMO.

 

[fashionista311]

Rachel- I would try to really pickup the speedwork and try and take to the next level. You will get lower times by working on this IMO.

any suggestions on good workouts? my plan had me doing mostly 1/2 mile itervals, 1 mile intervals, and 1.5 mile intervals at "5K-to-hard-pace"

here's my recap of my race yesterday too if anyone's interested in the all the pesky details
http://www.nyc-runner.com/2012/03/nyc-half-marathon-recap-pr-is-pr-right.html

 

[FireDancer]

any suggestions on good workouts? my plan had me doing mostly 1/2 mile itervals, 1 mile intervals, and 1.5 mile intervals at "5K-to-hard-pace"

I do intervals differently. I either start with 800's and then do 400's, 200's and 100's or do 5 1000 repeats. Every interval I do flat out as fast as I can whether it is the first or the last.

I'm always sore the next day but it is a good sore. It feels like I was doing lunges and squats the day before.

 

[wellesleyprincess]

Rachel I don't do a lot of speed work but if you read the stuff in Pfitz he explains how to do it wo a track

Had a quick business trip to dc, so no mileage. Should be back out there today

 

[EddieMccoy2]

Well, I was surprisingly able to run 5 miles yesterday and almost 9 today. Only needed Monday off after the Marathon. Found out that most peoples time were off about 10 minutes due to the heat, or at least that is what several were saying. I have to shave off 20 minutes, but that course was extremely hilly and hot, so I'm betting if it had been a flat course, I would have been faster. Amazing what you learn after your first and how you need to work on your weakness. Got the next one in just over a month and I'm hoping for improvement.

 

[fashionista311]

Thanks all for the advice re: speedwork!

My friend talked me into signing up for another half in about 6 weeks. It's supposed to be a very flat course, so if the weather is good, I'm hoping I can take off the 3 minutes off my hm time to get my sub-2.

Then after this hm, I need to really focus on swimming/biking since I have my first tri coming up in July. I still want to keep running at least 4 days week at 25-30 miles/week.

Then after the tri I have a few weeks to build up my base again and then I'll hop into Pfitz 12/55 (or at least try it) for my fall marathon.

I know my running base will be low for two months, but between running higher mileage at the beginning of the year and combined with all the cross training, I should be ok. I hope.

 

[wellesleyprincess]

Update for today.
Did 4.75 miles in 35 minutes. Things are starting to come back.

Rachel, I'm guessing you'll be fine, but please be careful. Jumping back into high mileage to quickly is how I ended up overtrained and burned out for Goofy.

 

[fashionista311]

Update for today.
Did 4.75 miles in 35 minutes. Things are starting to come back.

Rachel, I'm guessing you'll be fine, but please be careful. Jumping back into high mileage to quickly is how I ended up overtrained and burned out for Goofy.

Thx! I just checked my trusty pfitz book (yes I keep it on right under my coffee table ) and he says you should be doing at least 25 miles/week and be able to run the first week's long run comfortably. the long run for 12/55 is 13 miles/week. I def plan to keep running long every Saturday, so I should stay right on track. Plus I'll have about a month after the tri to get used to all running before switching into 12/55 (that's why I'm no doing 18/55)

I actually have a pfitz question (and I'll probably have many more in the weeks to come hah). I know he's a fan of throwing marathon pace miles into your long runs. But how do you account for that when it's 800 degrees out? I know my pace suffers insanely in the heat/humidity. Do you just go by effort?

 

[EddieMccoy2]

I actually have a pfitz question (and I'll probably have many more in the weeks to come hah). I know he's a fan of throwing marathon pace miles into your long runs. But how do you account for that when it's 800 degrees out? I know my pace suffers insanely in the heat/humidity. Do you just go by effort?

I'm going to pretty much believe that your heart rate will give you a good indication of your effort. I would definitely be wearing a heart rate monitor and pay attention to it. I always take a look at the stats to know where I'm at. During runs, I check it ever so often to see where I stand. That, at least to me, is a very good indication of your effort.

 

[wellesleyprincess]

Rachel, Unlike Eddie, I am not a Heart Rate fan. My reason, I'm never going to run a race with one, so I'don't want to use it to determine my pace and effort in training. I use a Garmin for pace and distance. As far as heat, if you read the rest of Pfitz's book (which you really should) he gives directions about how to adjust the pace down. Personally I usually can do marathon pace in heat, but I've lived in 80 plus degree heat 90% of my running career, so I'm pretty used to it.

4.5 miles in 35 minutes yesterday. Nice to see the pace coming back.

Jen

 

[EddieMccoy2]

Jen- Good pace!

I got my long run of 14 tomorrow. I'm feeling pretty darn good for running the marathon last Sunday. Already put in over 20 miles with pace in the low 8's. Not sure what to expect tomorrow, but I have a feeling I will teter on the high 7's.

 

[wellesleyprincess]

Hi ya'll! Just a quick check in 3.5 miles in 30 minutes. Was really tired, probably should have taken today off. Will do a long run sat or sun and take the other one off