Twelve Months of Training and Travel

[Twoboysnmygirl]

I apologize in advance. I will post this to various threads I am sub'd to. So if you see this more than once...

Anyway, who doesn't love a deal? So while it does not work for me I thought it might for some. There is a seriously deal on a couple of the brooks pure line here

The two shoes (flow and cadence) are both from the "2" line. The pure flows are just $39.95. Shipping I think is free. The Cadence is just $10 more. I did wear the 1's and now the 3's (2's didn't work - gave me blisters) Makes me wonder though if for $40 I shouldn't try to make them work.

Hope it works for someone.

Darn! I never did the 2's, and they don't have my size...I have huge feet and get 12s. That's a great deal though, if I were you I might consider getting whatever you didn't get last time (Cadence?). I was in Pure Flows and then got injured and kept having issues with my achilles even after going to other shoes and then coming back months later in the PF's...but I tried the Pure Cadence and they worked perfectly, so that's what I'm wearing now. Must be the difference in arch support or something! Unfortunately, I like the 1's better than the 3s...why do they have to change shoes???

 

[Dis_Yoda]

Unfortunately, I like the 1's better than the 3s...why do they have to change shoes???

So the Design Engineers can stay employed

 

[annmarieda]

Yes, I was happy for him!

Has he won in his bracket before? Something tells me probably since he is so speedy.

lol. I would not put them in the category of amazing. But they will do. It was a bit fascinating to me that even without it, it wouldn't have made a difference in my bracket. Overall of course but interesting.

Well, I still think they are pretty darn good!

The funny part was that she'd been asking me on FB the day before if we were doing Seattle RnR and I'd mentioned Emerald City. Surprised to see them there but it was kind of neat. It's interesting though, 2 weeks in a row I have found myself at events with women I've always thought of as runners. One probably more casual but I've seen her out here and there and the other two I know trains quite consistently and has run for years. For whatever reason I've always just assumed those people must be on the faster side, I guess because they have done it for years and in the case of 2 of them, have done a number of events. It is interesting to see the results as it does kind of help me redefine my mental definition of a runner and maybe get over some internal barriers there when it comes to pace and speed and the like.

I think you are quite "naturally" fast. I know you have worked hard to get to where you are. I don't think that everyone - no matter how long they have trained are able to get to your pace. Is this kinda what you saw? That these "seasoned" runners are not in some elite status but rather about where you are if not slower? I made huge improvements in year one. (no running to getting to a 10:xx minute mile pace) Year two I dropped down a bit more. Year three... I just am barely making any sort of improvement if not actually sliding back a bit. I have always told myself I would never be able to get my pace down super super low. I mean... after all you don't train and train until you finally are able to to the finish line. There is a plateau that we reach. For some that might be a 10 minute mile pace for others maybe a 6.

So I take it you are doing the speedwork on the alternating ones? Bleh. You go! I will definitely be waiting for you. I do know what you mean, 5 is the usually the minimum for me on a weekend run and I have to wonder...why does it have to be less, what does that really accomplish?

Well, I did just the one. It was in the "training schedule". Did it... didn't die... came close. Not looking forward to the next one. Steve is. He is a nut. Luckily at least for right now they are not weekly even.

this is what I tentatively mapped out for my "long" runs

6/1: 6 miles 7
6/8: 8 miles6x800
6/15: 10 miles9
6/21: 10K racewould be 8x800 but the 10k is that weekend
6/29: 6 miles 11
7/6: 11 miles10x800
7/13: 6 miles 13
7/20: 12 miles12x800
7/26: possible 8k race, not registered yet. If we don't do it, I may do 13 this week and 6 the next.15
8/3: 13 milesIt gets tricky in July and especially August. I have 3 different sets of plans that I have to try to pick the best plan for. I couldl do either a straight 7.5 mile run or 14x800. I think I will leave it to that day to decide if I really want to do speedwork that will amount to about 7.5 miles or just a nicely paced 7.5 miles
8/10: 14-17 miles. 14 for sure, more will be entirely mood dependent.17. I am really just trying to follow this plan. I NEVER have taken my miles up this high.
8/16: possible 10K race, not registered yet I would have to choose between 14x800 and 9 miles but this is the day of a 10k race. Maybe I will add in a few miles that weekend or do maybe a much lower set of repeats for speed work
8/24: 5 miles 5 is likely what I will do although for ToT, it calls for 9 that day. Avengers calls for 6x800.

The day of the DLH, it will work out nicely because the training for ToT has my miles as 11 so 13.1 will more than cover it.
______________

So I added my own along side yours to compare. Mine are on Saturdays though..

If I want to kill myself. For a mile, yes. 2...no.

Just to be clear I am not saying 8 minutes to get 2 miles in. (in case that was a thought) Just to run 2 miles in less than 16 minutes. Even if that is 15:59 I am sure you could.

Hi annmarieda! Subbing!

Hey there! So fun to see other WWA inhabitants. Also... I remember you from when I was training for the first ToT. Are you doing it again? Were you not the one with the magnificent maleficent horns??

Darn! I never did the 2's, and they don't have my size...I have huge feet and get 12s. That's a great deal though, if I were you I might consider getting whatever you didn't get last time (Cadence?). I was in Pure Flows and then got injured and kept having issues with my achilles even after going to other shoes and then coming back months later in the PF's...but I tried the Pure Cadence and they worked perfectly, so that's what I'm wearing now. Must be the difference in arch support or something! Unfortunately, I like the 1's better than the 3s...why do they have to change shoes???

Is the cadence the one with more support or is it the more minimal one? Maybe I should for that price, eh? Sorry it didn't work for you though. That stinks. I am with you though! Why do they have to change perfectly good shoes???!!!

So the Design Engineers can stay employed

 

[eandesmom]

Has he won in his bracket before? Something tells me probably since he is so speedy.

I don't think so. He has placed before though not since we've been together. He hasn't raced in years, last one was a couple of Tri's before we were married.

I think you are quite "naturally" fast. I know you have worked hard to get to where you are. I don't think that everyone - no matter how long they have trained are able to get to your pace. Is this kinda what you saw? That these "seasoned" runners are not in some elite status but rather about where you are if not slower? I made huge improvements in year one. (no running to getting to a 10:xx minute mile pace) Year two I dropped down a bit more. Year three... I just am barely making any sort of improvement if not actually sliding back a bit. I have always told myself I would never be able to get my pace down super super low. I mean... after all you don't train and train until you finally are able to to the finish line. There is a plateau that we reach. For some that might be a 10 minute mile pace for others maybe a 6.

I don't think of my pace as fast. It would have to be in the low 8's for say a 10K, for me to think of it that way. And I suppose for a couple of the gals, who do a number of races, I assumed they were fast but more and more yes, people are at my pace or a bit slower. The only folks I know running 6's are people doing sprint races...aka the high school students! LOL.

Well, I did just the one. It was in the "training schedule". Did it... didn't die... came close. Not looking forward to the next one. Steve is. He is a nut. Luckily at least for right now they are not weekly even.

Not dying is always a benefit. I think my issue with it is...it's on a track! BLEH. I know I could figure it out with RK (except I don't trust it to track the meters right) or my watch and attempt it on the trail but oh, too much work. Mentally.

So I added my own along side yours to compare. Mine are on Saturdays though..

6/1: 6 miles 7
6/8: 8 miles6x800
6/15: 10 miles9
6/21: 10K racewould be 8x800 but the 10k is that weekend
6/29: 6 miles 11
7/6: 11 miles10x800
7/13: 6 miles 13
7/20: 12 miles12x800
7/26: possible 8k race, not registered yet. If we don't do it, I may do 13 this week and 6 the next.15
8/3: 13 milesIt gets tricky in July and especially August. I have 3 different sets of plans that I have to try to pick the best plan for. I couldl do either a straight 7.5 mile run or 14x800. I think I will leave it to that day to decide if I really want to do speedwork that will amount to about 7.5 miles or just a nicely paced 7.5 miles
8/10: 14-17 miles. 14 for sure, more will be entirely mood dependent.17. I am really just trying to follow this plan. I NEVER have taken my miles up this high.
8/16: possible 10K race, not registered yet I would have to choose between 14x800 and 9 miles but this is the day of a 10k race. Maybe I will add in a few miles that weekend or do maybe a much lower set of repeats for speed work
8/24: 5 miles 5 is likely what I will do although for ToT, it calls for 9 that day. Avengers calls for 6x800.

The day of the DLH, it will work out nicely because the training for ToT has my miles as 11 so 13.1 will more than cover it.

Out of curiosity I took a peek at what the speedwork looked like in miles. If I only go up to 14 I'll be at about 108.4 miles. Yours looks more like 113.7. Of course that's just the long runs but it sounds like our weekday plans are quite similar.

So...not all that different You'll just end up faster! I might be more inspired to do the speedwork if it weren't my first but I figure just finishing is good.

Just to be clear I am not saying 8 minutes to get 2 miles in. (in case that was a thought) Just to run 2 miles in less than 16 minutes. Even if that is 15:59 I am sure you could.

I didn't think you were talking about 4 minute miles. No, I don't think I could do 2 miles under 16 minutes. Under 17 yes.

 

[sumlee]

Hey there! So fun to see other WWA inhabitants. Also... I remember you from when I was training for the first ToT. Are you doing it again? Were you not the one with the magnificent maleficent horns??

Haha! Yeah, that's me! I'm impressed that you remember my costume!!! Nope, not doing it again this year. I have a long list of Disney races I want to do (W&D, DLH, Avengers, and now Star Wars!), and I usually can only finagle one per year (and that's pressing my luck with DH ), so it will be a while before I get around to doing ToT again. So... I'll have to live vicariously through you! Glad they moved it to later in the season. It was so dang hot that first year that I swore I would NEVER do it again! Hopefully it's a little more tolerable now.

Good luck with your training!!!

 

[annmarieda]

I don't think so. He has placed before though not since we've been together. He hasn't raced in years, last one was a couple of Tri's before we were married.

So this was a big deal for him! That is awesome!! (not that if he had placed before it wouldn't have been...but since he hasn't it is certainly is a big deal)

I don't think of my pace as fast. It would have to be in the low 8's for say a 10K, for me to think of it that way. And I suppose for a couple of the gals, who do a number of races, I assumed they were fast but more and more yes, people are at my pace or a bit slower. The only folks I know running 6's are people doing sprint races...aka the high school students! LOL.

Well, you are fast! I think you are well above the average.

Not dying is always a benefit. I think my issue with it is...it's on a track! BLEH. I know I could figure it out with RK (except I don't trust it to track the meters right) or my watch and attempt it on the trail but oh, too much work. Mentally.

I actually did it on my old high school track. To say it was weird was an understatement. We have a nice track here in town too...so that is where I will plan them. I am not a huge fan of tracks though. I would almost say it is as bad as a treadmill. Not much to look at.. I get bored.

Out of curiosity I took a peek at what the speedwork looked like in miles. If I only go up to 14 I'll be at about 108.4 miles. Yours looks more like 113.7. Of course that's just the long runs but it sounds like our weekday plans are quite similar.

yup, I noticed we have very similar plans. Seems like you do a longer one and then the next week I do.

So...not all that different You'll just end up faster! I might be more inspired to do the speedwork if it weren't my first but I figure just finishing is good.

I doubt I will be faster. SERIOUSLY! I hardly think you are in a "just finishing" position. You are gonna do awesome!!! I am just hoping that we will be in the same corral, cause I won't be able to keep up with you for long. I am hoping to do 10 minutes per mile average pace. While I know it seems quite slow especially considering my best 10k... it would put me finishing at 2:11 which would be a PR for me.

I didn't think you were talking about 4 minute miles. No, I don't think I could do 2 miles under 16 minutes. Under 17 yes.

Ok.. just wanted to make sure. I stand by my opinion though.

Haha! Yeah, that's me! I'm impressed that you remember my costume!!!

Well, it was kinda hard to forget. I knew you were from Oly... and the head piece was impressive. I can't imagine though.. MAN that must have been HOT!!! Oh...and you did a little leap across the finish line and made it to the RD video, right? How cool

Nope, not doing it again this year. I have a long list of Disney races I want to do (W&D, DLH, Avengers, and now Star Wars!), and I usually can only finagle one per year (and that's pressing my luck with DH ), so it will be a while before I get around to doing ToT again.

I think it will soon become my one and only. I have gone a tad nutso with the races this year. I am thinking this is my "big year" and I will have to seriously scale back the number of RD events. (they just cost way too much) I will continue to run locally though. We are so very lucky here to be able to pick and choose what races we want to do.

So... I'll have to live vicariously through you! Glad they moved it to later in the season. It was so dang hot that first year that I swore I would NEVER do it again! Hopefully it's a little more tolerable now.

I am glad you are here! As for the time... ya know, I know that first year was horrid...but last year wasn't much better even with them pushing it back into October. I guess the one week didn't make that much of a difference. PLUS last year they had fire balls that brought any drop in temp from the previous year back up.

Good luck with your training!!!

Thanks!

 

[annmarieda]

It has been a while since I have an update for my training. I wish it were going a tad better. By better I mean that I was getting my pace pack to around an 8:30 pace.

Negative splits - So since I have cut my weekday runs down to not only 2 a week, but just 5 miles each I though it would be good to focus on negative splits. This has been proving to be a challenge. I have always pretty much maintained a pace so starting slow just kinda makes me want to stay slow. This week I finally succeeded in getting a true negative split.


Just throw out mile 6. That just shows basically what I was on track to do if I completed a full 6th mile.

So I feel like this was a pretty good win. My over all pace for the run wasn't horrible either. (9min/mile) Just again... not where I want to be. So this leads me to the speed work.

Speedwork - Since I seem to have hit a plateau it seems that in order to progress I need to shake it up a tad. So when I looked at the RunDisney training for the various races I am doing, I opted for the "time improvement" schedule. Basically, it has me run sets of 800 meters at a pace that is faster than I normally would run. In between sets I walk for 3 minutes to recover. Sounds ok kinda, right? Well, 800 meters is twice around a track or a half a mile. I think this is going to be quite the challenge. (remember, I tend to fall into a pace and want to stay there)

The first day to do this was last Saturday. We went out of town for the long weekend. We drove to the other side of the state to see family. Since both families are in the same house that Steve and I lived in during high school the visit had us close to our old high school. So this is where we chose to run last saturday. To say it was odd is a bit of an understatement. Steve remembers running on that track. I have no recollection of it at all.

Schedule dictated 4 x 800. Honestly, I think I probably went out way to fast in the first set. I know the training plan notes that the 800 meters should only be ran about 15 seconds faster than your intended goal race pace. Since my goal is 10 min/mile that has me running slower than I currently run. So that doesn't seem like true speed work. So what about 9 minutes? That would put me at a sub 2 hour half. Running 8:45 seemed a bit more of a challenge. However, I didn't even go with that plan. Instead I just went out as fast as I could. It was getting hot and I wanted to be done since we had not yet gone to see our family.

With Runkeeper it is hard to tell exactly what my pace was like for each 800 meters. It does look like I was not consistent with pace over each 800 meter set. My pace seems to vary a great deal over each segment. The first 800 meters is easy to determine. I completed it in 3:56. It is not as easy to determine the 3 following sets since my three minute walks were maybe not exactly 3 minutes (if I hit the 800 meter I stopped and started to walk and then waited out my timer to chime 3 times or if I was getting close to a good "starting place" for the next 800 I might cut the 3 minutes short) The second 800 meters was done in approximately 3:51. Third was in approximately 4:04. The last one I was really feeling like I couldn't push any more. By this point there was a coach and a "real" runner working on speed work. He lapped me multiple times in that last 800 meters of mine. I finished that last 800 in about 4:11. Hot and tired I was glad it was over. 2.81 miles done in about 27 minutes. I cut my last 3 minute walk about a minute short. Zoe, who had been watching Steve and I run, was in need of a restroom asap so I figured the walk from the track to the car would make up the difference. (even though the distance or time was not recorded or factored in)

What I find interesting about this is that my goal pace for the dlh is 10 minute per mile or a finish of 2:11:00. The training program suggests that 15 second faster than goal should be the pace on speed work, right? Well, with the walk breaks I had a pace of 9:40. I do not think this is what they mean. I am pretty sure it is suppose to be just for the run segments. Just found it interesting that it is where I ended up.

The next speed work is for next week. 6 repeats. I may die.

Overall mileage - Starting this training program meant I had to drop down in miles. This has been both a blessing and a frustration. Nice to not have to worry about getting longer miles in during the week. (and that will continue the duration of the schedule) However just doing 10 during the week has been making me feel quite sluggish. Then the weekend runs have not been of any significance. Until today, none have been over 5 miles. I feel like I am not going to meet my goal of 1000 miles for the year. I finally hit 33% met, but that should have been met last month. So maybe being only a month late to hit that isn't too bad. Maybe in the coming months where I definitely will pick up my mileage I will come in closer. Still, to hit 50% by the end of June is not a possibility since that would be 170 miles. If I am lucky I will hit 70 leaving 100. Maybe I will hit 900 instead of 1000 by the end of the year.

So if you are doing the math...

January - 32.1 miles

February - 61.6 miles

March - 83.3 miles

April - 77.6 miles

May - 70.7 miles

 

[annmarieda]

I am amazed at how quickly this year is going by. In no time at all the DLH trip will be here.

Cynthia and I (well, actually Cynthia but I like to think I played a role ) booked our ground transportation from the airport to our hotel and back.

It was funny because both of us thought we had "seen" a good deal on a town car. She had not filed away the info nor had I. Then when I tracked down our facebook conversation about it, bit was not really any better than what we are seeing now. Maybe she had seen something and we had talked about it in a verbal conversation. Who knows... but bottom line is what we were seeing wasn't really a "good" deal. In fact, no matter what route we went - shuttle to taxi to town car looked like it was going to cost approximately the same.

Taxi might have been a tad cheaper than what we ended up with but we were banking on traffic being light. If traffic was not cooperative it could cost as must if not more than anything else.

I think the shuttle didn't seem like a good deal to either of us. The cost was about the same AND we had to contend with other passengers and thus other stops.

Looking at town cars, one company made me very wary. It noted a per hour wait charge of $50. So if I understood correctly, if our plane was delayed we would be looking at yet again a higher cost.

About at this point I was (and perhaps Cynthia was too) ready to just look at renting a car.

Then Cynthia found a better company. They were perfect! Lanksy Limo Services is who she found. They will send a Lincoln Town Car or Chevy Black Suburban, Honda Odyssey to pick us up. We are then treated to a water bottle. Then we will be allowed to make a 20 minute grocery stop. All of this has a flat rate that include gratuity. I am all over the notion of not having hidden costs. So I am so glad that Cynthia not only found this but booked it. Crazy thing? Yes it is about the same cost as any of the other options! assuming that the cost is per trip and not per passenger.

So we have our flight there and back - our transport to our hotel and back to the airport - our hotel and our race registration. All that is left is to book a couple ADR's and for me to get a 4 day PH. (Cynthia has an AP) Once these are done, I will go ahead and let you in on some tentative day plans.

This trip will be here before we know it!!

 

[Dis_Yoda]

Nice job on the negative splits!

I bet you will be able to get to 900 miles by the end of year which is still amazing!

That information on the speed work is interesting. nYou ended up around an 8 minute mile for those 800 meter sections. I bet you'll end up beating your 10 minute mile planned speed for the half marathon.

What airport are you flying into for DLH? I have to start my research for that trip & will probably just use a town car or shuttle as well. No need to rent a car if I'm not planning on doing anything else other than Disneyland right?

 

[dmross]

Forgive my jumping in, but I am loving your thread and wanted to reply. I'm learning to multiquote, so forgive my formatting!

It has been a while since I have an update for my training. I wish it were going a tad better. By better I mean that I was getting my pace pack to around an 8:30 pace.

Negative splits - So since I have cut my weekday runs down to not only 2 a week, but just 5 miles each I though it would be good to focus on negative splits. This has been proving to be a challenge. I have always pretty much maintained a pace so starting slow just kinda makes me want to stay slow. This week I finally succeeded in getting a true negative split.

Nice negative splits!! I'm impressed.

Speedwork - Since I seem to have hit a plateau it seems that in order to progress I need to shake it up a tad. So when I looked at the RunDisney training for the various races I am doing, I opted for the "time improvement" schedule. Basically, it has me run sets of 800 meters at a pace that is faster than I normally would run. In between sets I walk for 3 minutes to recover. Sounds ok kinda, right? Well, 800 meters is twice around a track or a half a mile. I think this is going to be quite the challenge. (remember, I tend to fall into a pace and want to stay there)

This is one of my biggest questions... how to ALLOW speed workouts to do what's intended as you move through months of training. I'm following my plan, but I don't feel like I know the principles well enough to deviate from the exact plan.

With Runkeeper it is hard to tell exactly what my pace was like for each 800 meters. It does look like I was not consistent with pace over each 800 meter set. My pace seems to vary a great deal over each segment. The first 800 meters is easy to determine. I completed it in 3:56. It is not as easy to determine the 3 following sets since my three minute walks were maybe not exactly 3 minutes (if I hit the 800 meter I stopped and started to walk and then waited out my timer to chime 3 times or if I was getting close to a good "starting place" for the next 800 I might cut the 3 minutes short) The second 800 meters was done in approximately 3:51. Third was in approximately 4:04. The last one I was really feeling like I couldn't push any more. By this point there was a coach and a "real" runner working on speed work.

I like watching the "real" runners form so that I can visualize it during my speed workouts. With your paces, you are ahead of me!

What I find interesting about this is that my goal pace for the dlh is 10 minute per mile or a finish of 2:11:00. The training program suggests that 15 second faster than goal should be the pace on speed work, right? Well, with the walk breaks I had a pace of 9:40. I do not think this is what they mean. I am pretty sure it is suppose to be just for the run segments. Just found it interesting that it is where I ended up.

That sounds like a typical speed workout for me. I can run 400's at 2:02, and run 800's at 4:10, but my goal pace for my next half is an 11 min mile. I tend to be ahead of the pace suggested for the speed intervals. If I slow down to the goal interval pace I don't feel like I'm working hard enough. Hoping that gradually increasing the repeats will increase my stamina for longer distance at the faster pace. So I'm going to just trust the training plan and see if it works. Goal for W&D half is 2:15, which will be a PR for me. (I don't do pics with characters--don't judge me I'm shy!)

The next speed work is for next week. 6 repeats. I may die.

They are SO hard! But I believe worth it. My goal for a speedwork interval is that it is "uncomfortable" compared to my typical fun run. This is a new sensation for me, because sometimes I just run and enjoy whatever pace I land in.

 

[MEK]

Nice stats for the splits and the total miles.

Yay for booking your transportation!

 

[annmarieda]

Nice job on the negative splits!

Thanks

I bet you will be able to get to 900 miles by the end of year which is still amazing!

I hope so. I hit over 900 last year. That is why I thought 1000 seemed reasonable. I just didn't bank on January being so low in miles due to getting the flu.

That information on the speed work is interesting. nYou ended up around an 8 minute mile for those 800 meter sections. I bet you'll end up beating your 10 minute mile planned speed for the half marathon.

Well, 10 would be a PR and that is what I am hoping for. So much happens in that distance. I mean.. the likelihood of needing a potty break is next to 0 for a 5 k... but add another 10 miles and that is much more of a possibility. Fatigue is also a factor. Ultimately in my wildest dream I hope to sub 2:00:00 but I doubt it.

What airport are you flying into for DLH? I have to start my research for that trip & will probably just use a town car or shuttle as well. No need to rent a car if I'm not planning on doing anything else other than Disneyland right?

We are flying in and out of Long Beach. (LGB) Usually I fly into SNA but LGB was cheaper. I have never rented a car when we go to DLR... I like taking the disneyland express bus... but that only goes out of SNA or LAX (which I wouldn't fly into or out of if I could at all help it.)

Forgive my jumping in, but I am loving your thread and wanted to reply. I'm learning to multiquote, so forgive my formatting!

PLEASE JUMP IN!!!! I am just happy to have you enjoying the thread.

Nice negative splits!! I'm impressed.

Thank you. I am really happy I was finally able to do it. Was it a fluke? Will I be able to do it again? I guess we will see.

This is one of my biggest questions... how to ALLOW speed workouts to do what's intended as you move through months of training. I'm following my plan, but I don't feel like I know the principles well enough to deviate from the exact plan.

I have not followed a training plan in a year. (since before training for the phm 2013) I just have been running and increased mileage before the ToT and Donald. I even knew enough to work in a taper before the ToT last year and the donald. It worked well enough.. but I definitely plateaued.

I like watching the "real" runners form so that I can visualize it during my speed workouts.

Most of them are too fast for me to watch. It is all I can do just to keep myself moving forward without dying

With your paces, you are ahead of me!

Well, it kinda sounds like you are right at my pace.

That sounds like a typical speed workout for me. I can run 400's at 2:02, and run 800's at 4:10, but my goal pace for my next half is an 11 min mile. I tend to be ahead of the pace suggested for the speed intervals. If I slow down to the goal interval pace I don't feel like I'm working hard enough. Hoping that gradually increasing the repeats will increase my stamina for longer distance at the faster pace. So I'm going to just trust the training plan and see if it works. Goal for W&D half is 2:15, which will be a PR for me. (I don't do pics with characters--don't judge me I'm shy!)

See... right about the same. My goal for the DLH is 2:11. Ultimately if I come in under 2:17 I will be happy as it will be a PR. And... no judgment here. I too don't stop for characters. I won't say that I will never stop, but as of right now it isn't a priority for me.

They are SO hard! But I believe worth it. My goal for a speedwork interval is that it is "uncomfortable" compared to my typical fun run. This is a new sensation for me, because sometimes I just run and enjoy whatever pace I land in.

I think you are writing exactly what I could be writing. I just normally find a pace that works and stay there. This is why even the negative splits are hard for me because if I start off slow... I just stay there.

Nice stats for the splits and the total miles.

Thanks!

Yay for booking your transportation!

Well... thanks to Cynthia. But I am very excited!

 

[eandesmom]

It has been a while since I have an update for my training. I wish it were going a tad better. By better I mean that I was getting my pace pack to around an 8:30 pace.

Negative splits - So since I have cut my weekday runs down to not only 2 a week, but just 5 miles each I though it would be good to focus on negative splits. This has been proving to be a challenge. I have always pretty much maintained a pace so starting slow just kinda makes me want to stay slow. This week I finally succeeded in getting a true negative split.


Just throw out mile 6. That just shows basically what I was on track to do if I completed a full 6th mile.

So I feel like this was a pretty good win. My over all pace for the run wasn't horrible either. (9min/mile) Just again... not where I want to be. So this leads me to the speed work.

Is your goal 8:30 for training runs? Typically training runs are supposed to be slower than race pace. Speedwork is different. If you are looking at 8:30 5 mile training runs, then your speedwork would be quite a bit faster than that I would think. Speedy!

You are allowing an awful lot of stoppage time if your goal for the half is a 10m mile but you are targeting training pace at 8:30, that seems to be a pretty big gap. I realize it is a Disney race but I really have a hard time visualizing you coming in at a 10m mile result unless something major happens like multiple bathroom breaks, photo breaks or your roomie keeps you from getting good sleep! Bad food could do it too I suppose.

Speedwork - Since I seem to have hit a plateau it seems that in order to progress I need to shake it up a tad. So when I looked at the RunDisney training for the various races I am doing, I opted for the "time improvement" schedule. Basically, it has me run sets of 800 meters at a pace that is faster than I normally would run. In between sets I walk for 3 minutes to recover. Sounds ok kinda, right? Well, 800 meters is twice around a track or a half a mile. I think this is going to be quite the challenge. (remember, I tend to fall into a pace and want to stay there)

The first day to do this was last Saturday. We went out of town for the long weekend. We drove to the other side of the state to see family. Since both families are in the same house that Steve and I lived in during high school the visit had us close to our old high school. So this is where we chose to run last saturday. To say it was odd is a bit of an understatement. Steve remembers running on that track. I have no recollection of it at all.

Schedule dictated 4 x 800. Honestly, I think I probably went out way to fast in the first set. I know the training plan notes that the 800 meters should only be ran about 15 seconds faster than your intended goal race pace. Since my goal is 10 min/mile that has me running slower than I currently run. So that doesn't seem like true speed work. So what about 9 minutes? That would put me at a sub 2 hour half. Running 8:45 seemed a bit more of a challenge. However, I didn't even go with that plan. Instead I just went out as fast as I could. It was getting hot and I wanted to be done since we had not yet gone to see our family.

With Runkeeper it is hard to tell exactly what my pace was like for each 800 meters. It does look like I was not consistent with pace over each 800 meter set. My pace seems to vary a great deal over each segment. The first 800 meters is easy to determine. I completed it in 3:56. It is not as easy to determine the 3 following sets since my three minute walks were maybe not exactly 3 minutes (if I hit the 800 meter I stopped and started to walk and then waited out my timer to chime 3 times or if I was getting close to a good "starting place" for the next 800 I might cut the 3 minutes short) The second 800 meters was done in approximately 3:51. Third was in approximately 4:04. The last one I was really feeling like I couldn't push any more. By this point there was a coach and a "real" runner working on speed work. He lapped me multiple times in that last 800 meters of mine. I finished that last 800 in about 4:11. Hot and tired I was glad it was over. 2.81 miles done in about 27 minutes. I cut my last 3 minute walk about a minute short. Zoe, who had been watching Steve and I run, was in need of a restroom asap so I figured the walk from the track to the car would make up the difference. (even though the distance or time was not recorded or factored in)

Interesting, I had no idea it was supposed to be a 3 min walk in between. I suppose I could read the time improvement plan details and find that out. LOL! I did wonder. That's a lot of time in my opinion for recovery, interesting. It would be very hard to do that with the app. Less so with the watch but it sounds like a bit of a pita.

I do not think the walk breaks count in the overall pace for the speedwork.

You won't die.

Overall mileage - Starting this training program meant I had to drop down in miles. This has been both a blessing and a frustration. Nice to not have to worry about getting longer miles in during the week. (and that will continue the duration of the schedule) However just doing 10 during the week has been making me feel quite sluggish. Then the weekend runs have not been of any significance. Until today, none have been over 5 miles. I feel like I am not going to meet my goal of 1000 miles for the year. I finally hit 33% met, but that should have been met last month. So maybe being only a month late to hit that isn't too bad. Maybe in the coming months where I definitely will pick up my mileage I will come in closer. Still, to hit 50% by the end of June is not a possibility since that would be 170 miles. If I am lucky I will hit 70 leaving 100. Maybe I will hit 900 instead of 1000 by the end of the year.

So if you are doing the math...

January - 32.1 miles

February - 61.6 miles

March - 83.3 miles

April - 77.6 miles

May - 70.7 miles

900 is a great number and those negative splits were really good!!! I'm happy with 1 second negative.

I am amazed at how quickly this year is going by. In no time at all the DLH trip will be here.

Cynthia and I (well, actually Cynthia but I like to think I played a role ) booked our ground transportation from the airport to our hotel and back.

It was funny because both of us thought we had "seen" a good deal on a town car. She had not filed away the info nor had I. Then when I tracked down our facebook conversation about it, bit was not really any better than what we are seeing now. Maybe she had seen something and we had talked about it in a verbal conversation. Who knows... but bottom line is what we were seeing wasn't really a "good" deal. In fact, no matter what route we went - shuttle to taxi to town car looked like it was going to cost approximately the same.

Taxi might have been a tad cheaper than what we ended up with but we were banking on traffic being light. If traffic was not cooperative it could cost as must if not more than anything else.

I think the shuttle didn't seem like a good deal to either of us. The cost was about the same AND we had to contend with other passengers and thus other stops.

Looking at town cars, one company made me very wary. It noted a per hour wait charge of $50. So if I understood correctly, if our plane was delayed we would be looking at yet again a higher cost.

About at this point I was (and perhaps Cynthia was too) ready to just look at renting a car.

Then Cynthia found a better company. They were perfect! Lanksy Limo Services is who she found. They will send a Lincoln Town Car or Chevy Black Suburban, Honda Odyssey to pick us up. We are then treated to a water bottle. Then we will be allowed to make a 20 minute grocery stop. All of this has a flat rate that include gratuity. I am all over the notion of not having hidden costs. So I am so glad that Cynthia not only found this but booked it. Crazy thing? Yes it is about the same cost as any of the other options! assuming that the cost is per trip and not per passenger.

So we have our flight there and back - our transport to our hotel and back to the airport - our hotel and our race registration. All that is left is to book a couple ADR's and for me to get a 4 day PH. (Cynthia has an AP) Once these are done, I will go ahead and let you in on some tentative day plans.

This trip will be here before we know it!!

Ah well, we may have to make some changes on that huh!

So this was a big deal for him! That is awesome!! (not that if he had placed before it wouldn't have been...but since he hasn't it is certainly is a big deal)

He's always done well but no, not placed.

Well, you are fast! I think you are well above the average.

And here is where we can agree to disagree. To me, above average is not the same as fast. In my mind, the top 10% or those that place consistently in their age bracket are "fast". That's my definition and based on nothing other than how I feel. It doesn't mean that above average is bad, or that I am complaining as I am certainly not, but I'd probably call it something more like "decent" or "acceptable" unless I'm talking to a lot of runners I know who think anything over 8 is slow. It does warp the perception I suppose.

I actually did it on my old high school track. To say it was weird was an understatement. We have a nice track here in town too...so that is where I will plan them. I am not a huge fan of tracks though. I would almost say it is as bad as a treadmill. Not much to look at.. I get bored.

It is as bad as a treadmill.

yup, I noticed we have very similar plans. Seems like you do a longer one and then the next week I do.

Well I am off this week but will adjust. I think it was worth it and the podiatrist had some good things for me so I am glad I went and it wasn't silly after all.

I doubt I will be faster. SERIOUSLY! I hardly think you are in a "just finishing" position. You are gonna do awesome!!! I am just hoping that we will be in the same corral, cause I won't be able to keep up with you for long. I am hoping to do 10 minutes per mile average pace. While I know it seems quite slow especially considering my best 10k... it would put me finishing at 2:11 which would be a PR for me.

You are such a nut. You consistently run faster than I in training. There is no reason to think we will be very different in a race. I hope we are in the same corral and think there is a good chance of it. It will come down to whether they break them down in to more, but smaller, or stick with the larger ones as they did at Tink. Larger we should definitely be together, smaller it may depend on where the cut off is and if they accept the projected finishes we submitted or if they alter them. I do think it far more likely than not that we will be in the same one and that we will finish close together.

 

[annmarieda]

Is your goal 8:30 for training runs? Typically training runs are supposed to be slower than race pace. Speedwork is different. If you are looking at 8:30 5 mile training runs, then your speedwork would be quite a bit faster than that I would think. Speedy!

I know that the training runs are suppose to be slower. I am not sure why I feel like I have to push. (I didn't today though.. I just couldn't) My goal in training use to be 8:30...but now it is just 9 min/mile. I guess the next race will be telling, but I kinda feel like the more I allow myself to slow down during training the more I slow down during races.

You are allowing an awful lot of stoppage time if your goal for the half is a 10m mile but you are targeting training pace at 8:30, that seems to be a pretty big gap.

My best half marathon time is at a 10:29 pace. Heat and humidity do horrible things to my pace. I am really hoping to shave those 29 seconds off for the DLH. That would put me finishing at 2:11 and that would be a PR.

I realize it is a Disney race but I really have a hard time visualizing you coming in at a 10m mile result unless something major happens

One thing to keep in mind is how a 10k time is going to be faster than a half time. (almost twice the distance after all) So while I can sub and hour on a 10k, and have been able to do so for some time... I think I am a ways from subbing 2 on a half. Who knows though. With no stops no fatigue better training... maybe I will.

unless something major happens like multiple bathroom breaks, photo breaks or your roomie keeps you from getting good sleep! Bad food could do it too I suppose.

I am truly hoping for no mishaps. First half I did I had the bio break issue. I would have to go and look back but for some reason I feel like it added 10 minutes to my time. I also plan to not short myself on sleep. I think that was definitely my issue in January.

Still, I will be surprised if I finish with anything less than a 10 minute mile pace. but that could change. We still have a good few months of training.

Interesting, I had no idea it was supposed to be a 3 min walk in between. I suppose I could read the time improvement plan details and find that out. LOL! I did wonder. That's a lot of time in my opinion for recovery, interesting. It would be very hard to do that with the app. Less so with the watch but it sounds like a bit of a pita.

I think different plans call for different ways to approach speed work. Having only done it once, I am not sure it was a horrible plan... but definitely hard to track. So when I saw a different recommendation, I decided it sounded better. So this weekend my sets will look like 2x400 fast run and then 1x400 walk. I think I will go as fast as feels slightly uncomfortable.

I do not think the walk breaks count in the overall pace for the speedwork.

I don't think so either. I just found it interesting that the overall pace was roughly what I should have been running at given my goal pace.

You won't die.

No... I wont die. But I may be a bit uncomfortable.

900 is a great number and those negative splits were really good!!! I'm happy with 1 second negative.

Thanks. I will be down from last year. I kinda feel like I won't be lower though. I mean how could I? I trained for less halfs last year. I guess though training for one in the late fall and then two early into 2015 probably would amount to the same number of miles.

Ah well, we may have to make some changes on that huh!

I am just glad and thankful that you were able to take care of it.

He's always done well but no, not placed.

I guess I just assumed he would have. He is pretty speedy.

And here is where we can agree to disagree. To me, above average is not the same as fast. In my mind, the top 10% or those that place consistently in their age bracket are "fast". That's my definition and based on nothing other than how I feel. It doesn't mean that above average is bad, or that I am complaining as I am certainly not, but I'd probably call it something more like "decent" or "acceptable" unless I'm talking to a lot of runners I know who think anything over 8 is slow. It does warp the perception I suppose.

I think it is definitely all a matter of perspective. We are all entitled to feel however we want about our pace. I know I am faster than some... but slower than others. I know I have ran at paces where I was like "wow" that someone else might not be as impressed by - and have had the opposite be true where I have felt like my pace was horrid that some would feel over the moon to be able to run at. I guess to me someone running faster than me is extra speedy. I guess also have to realize that to someone slower than me, that maybe that is how they see me even if I don't see myself that way.

It is as bad as a treadmill.

Yeah... probably. However I think it will make speed work easier. So I suppose I will have to deal with it.

Well I am off this week but will adjust. I think it was worth it and the podiatrist had some good things for me so I am glad I went and it wasn't silly after all.

I am glad to hear that the appointment went well. I know I felt kinda silly too, but it was good for me to hear that much of my issues are just "normal"

You are such a nut.

You consistently run faster than I in training. There is no reason to think we will be very different in a race. I hope we are in the same corral and think there is a good chance of it. It will come down to whether they break them down in to more, but smaller, or stick with the larger ones as they did at Tink. Larger we should definitely be together, smaller it may depend on where the cut off is and if they accept the projected finishes we submitted or if they alter them. I do think it far more likely than not that we will be in the same one and that we will finish close together.

Did you check the link I sent you? RD did accept my 2:00 projected finish time. Was yours a hair faster? that could bump you up to the corral one a head. At least we will be headed to roughly the same area. With the donald, Steve and I had to split off early on to walk to our corrals (ultimately I think this adds on to the "prerace walk" for those in later corrals since I think eventually they walk back to where the earlier starting corrals start) I guess it won't be too long before we find out. Maybe next month? So exciting!!!

 

[eandesmom]

I know that the training runs are suppose to be slower. I am not sure why I feel like I have to push. (I didn't today though.. I just couldn't) My goal in training use to be 8:30...but now it is just 9 min/mile. I guess the next race will be telling, but I kinda feel like the more I allow myself to slow down during training the more I slow down during races.

It's always interesting to me. McMillan tells me that if I want to get to an 9m mile for a half (1:58 finish), I should do the following

For endurance

• Easy Runs. Which are "most" runs. 9:30-10:26, 15-90 minutes
• Long Runs. 9:32-10:49. Runs that are at least one hour.
• Recovery Jogs. 10:34-11:22. Post race or training, 15-60 minutes. Very very easy effort.

For stamina

• Tempo Intervals. 8-15 min long with 2-5 min "jog" in between. 8:24-8:43
• Tempo Runs. 10-40 min long. 8:35-8:49
• Steady State Runs. 25-90 minutes 8:53-9:16 (interesting, I feel like this is my current race pace window which given the length I guess makes sense)

Speed paces
400 1:49-1:56
600 2:47-2:56
800 3:47-4:00 (most recent one was at 4:30)
1000 4:50-5:07
1200 5:53-6:14
1600 8:06-8:23 (most recent one was at 8:40

So who knows. My average training run really doesn't line up with this at all, my long and easy are faster than what they show. However, I do take it relatively easy so I certainly don't htink I'm overdoing that part. But...I don't do the speedwork and on rare occasion I do, it's slower.

My best half marathon time is at a 10:29 pace. Heat and humidity do horrible things to my pace. I am really hoping to shave those 29 seconds off for the DLH. That would put me finishing at 2:11 and that would be a PR.

I really believe you can!

One thing to keep in mind is how a 10k time is going to be faster than a half time. (almost twice the distance after all) So while I can sub and hour on a 10k, and have been able to do so for some time... I think I am a ways from subbing 2 on a half. Who knows though. With no stops no fatigue better training... maybe I will.

Agreed, I only have my 15K's to go on now and do look at those as more realistic time predictors than my 10K PR. The last one would put me at a 2:03 finish. Which I'd be thrilled with.

I am truly hoping for no mishaps. First half I did I had the bio break issue. I would have to go and look back but for some reason I feel like it added 10 minutes to my time. I also plan to not short myself on sleep. I think that was definitely my issue in January.

I really hope not to have the bio break issue. Heat will slow me down enough, I don't want that too! We WILL get enough sleep. Or at least be in bed, the going to sleep before a race can be the tricky part for me for sure.

I think different plans call for different ways to approach speed work. Having only done it once, I am not sure it was a horrible plan... but definitely hard to track. So when I saw a different recommendation, I decided it sounded better. So this weekend my sets will look like 2x400 fast run and then 1x400 walk. I think I will go as fast as feels slightly uncomfortable.

Yes, love the ones that say "maximum oxygen". So does that mean I should almost pass out?

I guess I just assumed he would have. He is pretty speedy.

Bear in mind he has historically run in faster, more competitive races. Bigger too. The pool of faster people is much greater as a result. As someone pointed out on FB, where there was a post that kind of annoyed me (lol) classifying corral placements at W&W by way of example, as "fast" "average" and "might be slow", the reality is that what they labeled as average for a WDW race...put this person in the bottom 5% of a local half they did. So it really varies.

I am glad to hear that the appointment went well. I know I felt kinda silly too, but it was good for me to hear that much of my issues are just "normal"

Well mine aren't exactly normal, but it is all mechanics, and mechanics I can't control, it's what my bones do. The good news is that custom inserts are in fact covered, so I'll be moving forward on that. The bad news is my foot is still a mess from attempting to run on Wednesday and Jeff really things running tonight would be a very bad idea and set it back further. Sadly, I have to agree. So I'll be taking more time off. Which bites but if it lets me get a long on in on Sunday it will be worth it. Jeff and I will power walk instead, which I can do in my Keens and not make the foot worse. At least it doesn't hurt today.

Did you check the link I sent you? RD did accept my 2:00 projected finish time. Was yours a hair faster? that could bump you up to the corral one a head. At least we will be headed to roughly the same area. With the donald, Steve and I had to split off early on to walk to our corrals (ultimately I think this adds on to the "prerace walk" for those in later corrals since I think eventually they walk back to where the earlier starting corrals start) I guess it won't be too long before we find out. Maybe next month? So exciting!!!

Maybe, I thought it was more like 30 days or less out. I do think the chances of us being together are far greater than not. In looking at the course I am starting to wonder if my strategy should be for a fast first 9 miles versus negative splits. It looks like miles 4-8 are into the sun, they go in and out but it's about half the time, maybe more. Sun should rise around 6:25am. Sooner I make it to mile 8 I am thinking is best. Not in the sense of making the next 5 bad but...still. I figure we have about an hour after sunrise before we will start to feel the heat rise so that last mile or 2 could be interesting! I hope to have some hot Sundays so I can time long runs accordingly and train for that. Happy the foot thing cropped up now versus later for sure!

 

[annmarieda]

It's always interesting to me. McMillan tells me that if I want to get to an 9m mile for a half (1:58 finish), I should do the following

For endurance

• Easy Runs. Which are "most" runs. 9:30-10:26, 15-90 minutes
• Long Runs. 9:32-10:49. Runs that are at least one hour.
• Recovery Jogs. 10:34-11:22. Post race or training, 15-60 minutes. Very very easy effort.

For stamina

• Tempo Intervals. 8-15 min long with 2-5 min "jog" in between. 8:24-8:43
• Tempo Runs. 10-40 min long. 8:35-8:49
• Steady State Runs. 25-90 minutes 8:53-9:16 (interesting, I feel like this is my current race pace window which given the length I guess makes sense)

Speed paces
400 1:49-1:56
600 2:47-2:56
800 3:47-4:00 (most recent one was at 4:30)
1000 4:50-5:07
1200 5:53-6:14
1600 8:06-8:23 (most recent one was at 8:40

So who knows. My average training run really doesn't line up with this at all, my long and easy are faster than what they show. However, I do take it relatively easy so I certainly don't htink I'm overdoing that part. But...I don't do the speedwork and on rare occasion I do, it's slower.

See... all of that just confuses me! I am JUST starting to wrap my head around the x 800. Basically a sprint or sorts for half a mile followed by a walk. tempo..easy.. all that is hard for me to follow. What I think is important to me is if I am seeing improvement and I define that by..am I going faster and not feeling like I will die.

I really believe you can!

I think 10 is a great goal pace It will be a PR. So that is excellent and 2:11 means that I can shave a few minutes off of the next half and again hit a PR.

Agreed, I only have my 15K's to go on now and do look at those as more realistic time predictors than my 10K PR. The last one would put me at a 2:03 finish. Which I'd be thrilled with.

I think that is a reasonable time for you to have as a goal! I agree that the 15k is a much better predictor.

I really hope not to have the bio break issue. Heat will slow me down enough, I don't want that too! We WILL get enough sleep. Or at least be in bed, the going to sleep before a race can be the tricky part for me for sure.

Agreed! Sometimes things happen though. At least there will be restrooms/PAP to use. I hate finding myself in need of one mid run on a trail that has no PAP. Then again... it does make me try and get through the run a bit faster.

Yes, love the ones that say "maximum oxygen". So does that mean I should almost pass out?

Well, that certainly wasn't what I went for today. I have decided that RK is very hard to use for speed work. I would be running and it would tell me my current pace...so I thought I was doing good. Then I when I got done I didn't have the pace I thought I did. I guess in the end though it doesn't truly matter. I ran the distance I was suppose to and did it at a slightly uncomfortable pace.

Bear in mind he has historically run in faster, more competitive races. Bigger too. The pool of faster people is much greater as a result. As someone pointed out on FB, where there was a post that kind of annoyed me (lol) classifying corral placements at W&W by way of example, as "fast" "average" and "might be slow", the reality is that what they labeled as average for a WDW race...put this person in the bottom 5% of a local half they did. So it really varies.

That is so true. Steve and I and our winning ribbons are proof of that.

Well mine aren't exactly normal, but it is all mechanics, and mechanics I can't control, it's what my bones do. The good news is that custom inserts are in fact covered, so I'll be moving forward on that. The bad news is my foot is still a mess from attempting to run on Wednesday and Jeff really things running tonight would be a very bad idea and set it back further. Sadly, I have to agree. So I'll be taking more time off. Which bites but if it lets me get a long on in on Sunday it will be worth it. Jeff and I will power walk instead, which I can do in my Keens and not make the foot worse. At least it doesn't hurt today.

I am sorry about your foot! That stinks. At least the insurance will cover the inserts.

Maybe, I thought it was more like 30 days or less out. I do think the chances of us being together are far greater than not. In looking at the course I am starting to wonder if my strategy should be for a fast first 9 miles versus negative splits. It looks like miles 4-8 are into the sun, they go in and out but it's about half the time, maybe more. Sun should rise around 6:25am. Sooner I make it to mile 8 I am thinking is best. Not in the sense of making the next 5 bad but...still. I figure we have about an hour after sunrise before we will start to feel the heat rise so that last mile or 2 could be interesting! I hope to have some hot Sundays so I can time long runs accordingly and train for that. Happy the foot thing cropped up now versus later for sure!

I read through that fb thread. I found the visor talk interesting. I don't plan on wearing one cause my head would get hot. I wore a hat for the phm and it was so gross at the end. The DLH will be even hotter so that is a no for me. I will run in sunglasses. I had planned my dark shirt though... rethinking that a tad since it seemed the common consensus was light colored clothing is better. Maybe I will be fine though. I mean... after all, I think a lot of the discussion is coming from those who are on the course a long time. Even if i don't get in by 2:11... I definitely can't see coming in close to 3:00 clock time and I think that is when the temps and sun are really going to be an issue. I know that there are differences between FL and CA for sure as well as the time of year is obvious... but in January, I think I ran the first 5 in the dark. The next 2 was kinda "dusky" Then the sun was up by the time I actually finished. So I didn't spend but maybe the last couple miles in the full "sun up". I guess that is the point you are making though... last couple miles should be interesting. I do wonder though about the terrain. Santa Anna River and dust? We run on gravel? My lungs can be rather picky at times. I should bring my inhaler just in case, don't you think?

 

[eandesmom]

See... all of that just confuses me! I am JUST starting to wrap my head around the x 800. Basically a sprint or sorts for half a mile followed by a walk. tempo..easy.. all that is hard for me to follow. What I think is important to me is if I am seeing improvement and I define that by..am I going faster and not feeling like I will die.

It confuses me too. So I pretty much ignore it and just run.

I think 10 is a great goal pace It will be a PR. So that is excellent and 2:11 means that I can shave a few minutes off of the next half and again hit a PR.

I am confident you can do 2:11!

I think that is a reasonable time for you to have as a goal! I agree that the 15k is a much better predictor.

Mentally I've always thought 2:05-2:10 is realistic. Anything faster than that will be a bonus. We will see how the training goes though.

Agreed! Sometimes things happen though. At least there will be restrooms/PAP to use. I hate finding myself in need of one mid run on a trail that has no PAP. Then again... it does make me try and get through the run a bit faster.

I've not had that happen yet but can see it! I do plan my routes accordingly with options though. LOL!

Well, that certainly wasn't what I went for today. I have decided that RK is very hard to use for speed work. I would be running and it would tell me my current pace...so I thought I was doing good. Then I when I got done I didn't have the pace I thought I did. I guess in the end though it doesn't truly matter. I ran the distance I was suppose to and did it at a slightly uncomfortable pace.

RK sucks for that, I agree.

That is so true. Steve and I and our winning ribbons are proof of that.

I don't know about that! You had some great times!

I am sorry about your foot! That stinks. At least the insurance will cover the inserts.

Yes. Question is how long will they take and will they be here in time for the 10K? The pads I am using now are odd to say the least. Feels like a block under my foot. Oddly supportive and uncomfortable all at the same time.

I read through that fb thread. I found the visor talk interesting. I don't plan on wearing one cause my head would get hot. I wore a hat for the phm and it was so gross at the end. The DLH will be even hotter so that is a no for me. I will run in sunglasses. I had planned my dark shirt though... rethinking that a tad since it seemed the common consensus was light colored clothing is better.

A hat, even a wicking one (that PHM one was cotton wasn't it?) will be hot. A visor would be better but I despise them and they look ridiculous on me. I hadn't thought about the dark shirt but I can see where light might be better.

Maybe I will be fine though. I mean... after all, I think a lot of the discussion is coming from those who are on the course a long time. Even if i don't get in by 2:11... I definitely can't see coming in close to 3:00 clock time and I think that is when the temps and sun are really going to be an issue.

Yes, we should be done before it gets really bad.

I know that there are differences between FL and CA for sure as well as the time of year is obvious... but in January, I think I ran the first 5 in the dark. The next 2 was kinda "dusky" Then the sun was up by the time I actually finished. So I didn't spend but maybe the last couple miles in the full "sun up". I guess that is the point you are making though... last couple miles should be interesting. I do wonder though about the terrain. Santa Anna River and dust? We run on gravel? My lungs can be rather picky at times. I should bring my inhaler just in case, don't you think?

It's a trail so probably packed dirt with gravel yes. I do think having your inhaler just in case is a good idea. Last couple miles will possibly be the heat issue but we should be running away from the sun versus facing it so hopefully not too bad.

 

[annmarieda]

It confuses me too. So I pretty much ignore it and just run.

That has been my method too!

I am confident you can do 2:11!

I hope so!

Mentally I've always thought 2:05-2:10 is realistic. Anything faster than that will be a bonus. We will see how the training goes though.

I bet you will come in under 2:05!

I've not had that happen yet but can see it! I do plan my routes accordingly with options though. LOL!

That is a good thing to do! I try to as much as possible, but sometime it is just not possible.

Yes. Question is how long will they take and will they be here in time for the 10K? The pads I am using now are odd to say the least. Feels like a block under my foot. Oddly supportive and uncomfortable all at the same time.

Not sure it sounds pleasant but I am glad you will be getting them even if they are not in time for the 10k.

A hat, even a wicking one (that PHM one was cotton wasn't it?) will be hot. A visor would be better but I despise them and they look ridiculous on me. I hadn't thought about the dark shirt but I can see where light might be better.

I believe it was cotton...so yeah it was hot. No visor for me either. As for the dark shirt... I may still go with it. It is after all a tank top.

It's a trail so probably packed dirt with gravel yes. I do think having your inhaler just in case is a good idea. Last couple miles will possibly be the heat issue but we should be running away from the sun versus facing it so hopefully not too bad.

I think the DLH is going to feel so different from the WDWH. A trail? I guess the ToT has a portion on a trail.

 

[eandesmom]

That has been my method too!

Sometimes it serves me well and other times, well I am not so sure!



I hope so!

I bet you will come in under 2:05!

Maybe. It is possible based on my 15K times but heat, bio breaks all of that will be a huge variable. I think it is far more probable to be in the 2:05-2:10 range at a 9:33-9:55 pace. We will see.

Not sure it sounds pleasant but I am glad you will be getting them even if they are not in time for the 10k.

They are odd. Had a better run than Wednesday today (no bleeding!) but my schedule is way off for sure. I did get paranoid half way though so decided to walk the last mile. I felt them and really couldn't tell if it was calluses starting to reform or skin about to tear. Sigh. And I had to take a bio break mid run again, grr. Hopefully I can do a long run on Wednesday as otherwise my week is a train wreck between kid end of year events, work and houseguests.

I believe it was cotton...so yeah it was hot. No visor for me either. As for the dark shirt... I may still go with it. It is after all a tank top.

True. Once the sun is up though, it will absorb the heat more than lighter. I hadn't thought about it but they are right.

I think the DLH is going to feel so different from the WDWH. A trail? I guess the ToT has a portion on a trail.

Do you do any trail running here? Snoqualmie Valley is going to be mostly trail. 1 mile total in the park, 1 mile on a connector trail which looks like dirt/gravel along the river, and then about 4 miles of the run is on the Valley trail, which is described like this: Surface: Crushed rock and original ballast surfacing. Former railroad trestles have been decked and hand railed from Duvall to Rattle Snake Lake with one on-road detour in the City of Snoqualmie.

 

[Twoboysnmygirl]

So the Design Engineers can stay employed

Is the cadence the one with more support or is it the more minimal one? Maybe I should for that price, eh? Sorry it didn't work for you though. That stinks. I am with you though! Why do they have to change perfectly good shoes???!!!

I'm going crazy. I SWEAR I responded to this! Anyway, yes, they have more arch support. When I first tried them and compared to PureFlows (over a year ago), I preferred the PF's. Now, I prefer the Cadence and the arch support! Go figure. They are still low drop, cushiony and nice fitting like the FP's...although I prefer the Cadence 1's to the 3's...maybe I'll love 4's...or 5's...or 26's...when they come out with those.