Sunday: 18 miles @ 7:05 pace. Very easy and just simple base building type run. Terrain was mostly flat empty streets through South Pasadena - Arcadia area of SoCal.
Feeling good and strong. Still a few months away for NYC but atm training is looking to be promising.
i told u so wrote:
last year was short too.....i told you that at the time but you chose to ignore it. why?
So you been buggin this guy for a year at least?
LA, you don't think its too soon to be doing 18 milers for NYC? I'm running NY as well (my first marathon) and I ran 15 last weekend (63 mile week). Here is my plan leading up to the marathon... long run followed by weekly mileage in brackets. So far I have built up to 63 miles (last week and think I can handle this)...
15 (70)
15 (70)
15 (70)
16 (75)
16 (75)
17 (65 mile down week. day off)
18 (81)
20 (83)
18 (81)
20 (83)
18 (70 mile down week. day off)
20 (83)
22 (85)
20 (83)
22 (75 mile down week. day off),
no long run week before the race (55)
then race (with a day off that week).
Other people's thoughts?
10K raced thrice per week could soften one up to be sure.
This past sequence of 3 events in 2days has left me footsore and leg weary.
Sunday's 25K was over many miles of tough cobble. Some of it jackhammered in the face of a cliff to provide enough bench to traverse the rock out crops. Exquisite overlooks of Lake Superior for the hardy group that went the route to get there.
Did some jockeying back and forth with a group of 4 in the early going. Then passed them at the 8 mile aid station and pushed hard to the end, picking off 3more souls near the finish. Posted a 2:25 for age group 2nd,5 minutes back of friend /foe Scott who was through in 2:20.
The young fellows who cover this monster in the low 1:50's have my total respect. Given the terrain and tough footing ,thats flying.(These guys would put up 30 min 10K's on roads)
Happy to conclude the weekend with no trauma, despite numerous face plants. Took in a moderate effort, hour long bike ride to promote recovery last night.
A surprisingly good feeling run for me after work today, considering that I gave vials of blood and received immunizations this morning. 40mins, all easy, except for 15sec strides beginning at 30-32-34-36-38mins. The first stride may have been Mile to 3k pace, and I gradually sped them up to faster than 800m pace by the 5th one. My ham is finally good.
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30min to 60min.
Sounds like my type of event Driske. Anything that slows the leg speed and becomes a test of leg strength, will and diesel engine horse-power suits me best.Throw in great scenery and I'm doubly happy.
Tonight was a leisurely 20mins/4k jog to the golf course.Then 8x150m barefoot "sprints" on the driving range, 28-29secs, 150m jogs between. 10mins around the golf course to the trotting track and did 2 x(700m) laps picking it up the last lap to 2.50 then 25mins jog home.
The golf course as always, was chock full of my grey/brown marsupial pals.
Yesterday was a brisk 8k loop, OK, 42mins sounds slow but with 240metres of elevation gain it's pretty solid for me. From my house it's around the block then up the single track to Viewing Rock then continued up to Pannells Hill. That's climbing 160m in 2.5k and all nice and rough. From there down Pannells Track to Dead Horse Gully. Muddy and loose rock descent. Then climb back up Range Track to Viewing Rock, a 1.5km climb of 80m. That's smoother going and I ran it full tilt -6.45. Jogged back down the single track to home as a recovery, finished with 2x100m strides across the picnic ground.
Also put in 20 mins on the windtrainer and some dips, chins, pushups, squats and bench presses.
1st Timer, most experienced marathoners knock out 18-22miles year round. I'm not sure what LA's background is like but for me back in younger days 18-22 was done nearly every week for 5 years.
So really it's never too soon to do 18mls as long as your body is able to cope. By the looks of it you are fairly new to the long runs so stick to your plan for now. Once you have this one behind you it would be worth while to try and keep the long runs going (once recovered).
Yesterday was a nice day, but it was tough to get going for some reason. But I have a busy schedule coming up and needed to take advantage of the free time I had. So I laced them up and ran "old faithful". Ha, ha! Roads and trails for about 43 minutes. The legs felt much better than they had on the previous run and my pace returned to near normal. The "laxative effect" was in full force. Ha, ha! Med ball exercises and other drills upon completion. All in all, a good workout!
Yes, the upcoming schedule gets more hectic, so I will likely be afk for awhile. I'll check in when I can.
Keep up the good work, all!
AM. Cattle check; 2 mi. run/walk moving the herd. Leg life returning from the foray of the weekend past.
Dead calf providing a meal for a Bald Eagle and a couple Turkey vultures.
1stTimeMarathoner wrote:
LA, you don't think its too soon to be doing 18 milers for NYC? I'm running NY as well (my first marathon) and I ran 15 last weekend (63 mile week). Here is my plan leading up to the marathon... long run followed by weekly mileage in brackets. So far I have built up to 63 miles (last week and think I can handle this)...
15 (70)
15 (70)
15 (70)
16 (75)
16 (75)
17 (65 mile down week. day off)
18 (81)
20 (83)
18 (81)
20 (83)
18 (70 mile down week. day off)
20 (83)
22 (85)
20 (83)
22 (75 mile down week. day off),
no long run week before the race (55)
then race (with a day off that week).
Other people's thoughts?
Hey 1stTimeMarathoner, actually, I feel good and just getting my body building a solid base. Haven't had any trouble and taking it with stride without exerting so much energy. It has been awhile since my mileage has surged into the 70s per week. Been following the Pfitzinger plan, with minor adjustments, and things are going according to plan atm.
What kind of time are you striving for?
Oops, left out my comment about your training schedule. Similar quantity in mileage. I'm planning on reaching the 90s plateau in the latter stages before taper. The first few weeks, I'm guessing, will have relatively similar mile outputs on select days during the week as compared to Sunday?
It all comes down to, from my experience, how your body responds to each run and keeping an open mind. If you feel good, cool.
I'll continue to share my progress. Good Luck.
AM: 7 miles, relaxed, easy going pace.
PM: 7 miles, through rolling hills and maintaining a 6:30 pace.
I'm shocked. SHOCKED I tell you.
After a hectic day at work I arrived home in a zombie state, but I forced myself onto the Marsden 4 mile loop anyway, as Heather and Matthew biked beside me, offering moral support. I couldn't believe my usual splits for "warming up"....and when I hit Cumberland Rd at 19:52, I switched to brisk tempo until Arden, at 26:23. Then I jogged to home in 28:32....my fist time under 30min in a very long time for a first loop. Of course, I must do at least 30min, so I jogged an extra 1:28 past home. This little run felt great. I feel like I've entered a new phase of physical shape.
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30min to 60min.
PM. Ran to town to pick up daughters car from the shop. Got passed by an Amish buggy. Damn those Standard Bred nags anyway. 7 miles in 53 min. Finished on a 3-4% downhill, felt like really cruising. Temp. 70F ,calm winds.
2hrs on the mtn bike rolling about in the forests, keeping to the less steep sections.
Driske, I was under the impression the Bald Eagle was an endangered species, is that the case?
How often do you see those guys. Here we have a very large raptor, the Wedge Tail Eagle. I am fortunate to see them quite often. Up close they are amazing with a 2 metre wingspan. Great to watch as they take off. Are your baldy guys that sort of size too?
I had an opportunity to sneak out of the office mid morning today, and I did an easy 45mins at Highland fields with the last part in the adjacent woods. (Those trails are too rocky for my liking. Yes, I'm a wuss.) The last part of the run involved a looooong uphill section, so it wasn't all "easy" per se. Good run though.
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30min to 60min.
PM: Recovery run, 5 miles between 7:30-8:00 min pace
Mopak, Eagle primer coming up. Nearly 10,000 breeding pairs on deck. Left the Endangered Species list June 28 , 2007. Females are larger than males at 35-37 inches in height.(i.e.1 meter) wingspan similar to the wedge tail at 72 to 90 inches. Weight 10 to 14 pounds with lifting strength of 4 pounds. Lives in the wild to 30 years of age and hunts 2,000 to 10,000 acres to keep the tank full. Mountain biked 1:42 this PM on local trails.
Awful tame in comparison to the terrain of the UP.meh.
Check out www.greatlakesendurance.com for a closer look at Michigans UP. From your run descriptions I believe you would enjoy the trails of Keweenaw County.
AM: 6 miles before work. Very easy run to warm up legs.
PM: 5 miles, tempo-style. Maintain sub 6:00 min pace
Keep up the good work, everyone.
It's 4 weeks until I do a sub 17:30 5k attempt, so I want to start doing specifics today. To that end, I shall do a 60min run thusly:
1. Easy jog to the 5km start line at the track, with a few strides thrown in towards the end of that jog. (This may take about 28-30min).
2. 5km on the track, with kms 1-3-5 at 3:30ish pace, and kms 2-4 at jog pace.
3. Cooldown jog about 10min (to 60min total) around the exterior grass of the track, where Heather and Matthew will meet me, and then we'll go to the market next door.
I'm loving these continuous 30-60min runs with speedwork embedded. It keeps my speedwork "dampened" and under control. I think at this stage in the game, that's a really good thing for me, hahahaha. Can't wait to try this session today.........
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30min to 60min.