when you read the last few posts it's hard to tell that this is a half marathon training thread. Why can't mentally incapacitated as,sholes like you just get off Letsrun and watch college football. I was trying to say that you were being annoying, not trying to start a fight.Brodellero wrote:
Mojo or not-O wrote: 2 questions: how close did you come to getting a highschool diploma and what trailer park do you live in?if only crap like you was robin Williams ;(>=/=
Look mojo, I can get your email from this board and give you spam on your computer. Mojo or not-O= fa,ggot
Brodellero wrote:
Look mojo, I can get your email from this board and give you spam on your computer. Mojo or not-O= fa,ggot
I have a degree in computer technology, if you do that I will give you spam on your Gmail too.
f,uck you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!Mojo or not-O wrote:
Brodellero wrote:Look mojo, I can get your email from this board and give you spam on your computer. Mojo or not-O= fa,ggot
I have a degree in computer technology, if you do that I will give you spam on your Gmail too.
F,uck you, I'm done responding to your sh,it. This thread was a waste of my time.
Mojo or not-O wrote:
F,uck you, I'm done responding to your sh,it. This thread was a waste of my time.
f,uck you and yo as,s!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
F,uck yooooooooooooooooooooooooooou!!!!!!!!!!!!!!!!!!!!!!!!
You suck mojo f,uck you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
F,uck you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Yo damn shi,t is so going down!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Brodellero wrote:
F,uck you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Yo damn shi,t is so going down!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
man, the Brojos have some posts to delete.
1:10 or bust wrote:
Put me down for agreeing with:
-add runs @ M pace
-more mileage
-keep T-pace workouts
-keep some of the faster-than-goal-pace workouts (i.e. 10k & 5k pace), but obviously dial back some on frequency to make room for the M-pace workouts.
Also, it sounds like you are very familiar with, if not using the Daniels Formula. Do you have the 3rd edition? It has a very good half-marathon plan in it.
Finally, if you are following Daniels, do you have any races to support training at the 58-59 VDOT level at the moment? That's a 1:19-1:20'ish half, so it'd have to be a different race distance, obviously. If not, then I'd consider backing off on your workout paces to your current fitness levels. This will obviously make the workouts easier. That will make it much easier to fit in the additional mileage you seem to need. Remeber, just because you can run tempo runs at 6:00 pace doesn't necessarily mean you should. A 1:23 half is 56 VDOT (6:15 T pace) and 1:24:18 is 55 VDOT (6:20 pace).
From my own experiences: fast 5k, slower half, and much slower marathon, it seems that it works well to pull my I-paces from my 5k VDOT, the T-paces from the 10k/Half VDOTs, and E-paces from the marathon. When I based them all off my 5k time (or especially 1-mile time), the T & E paces were just too fast. My LT was weaker than the 5k suggested (evidenced by the slow 10-mile & half marathon race times), so I needed to back off to get the proper stimulus.
Sounds good, thanks for the feedback - I ran a 17:45 5k a few months ago, if I recall correctly this put me at a VDOT with a tempo pace of around 6:05-6:10. I did this for 4-5 weeks, then upped it a VDOT to 6:00 because the workouts were starting to feel a lot easier. In hindsight, I would have perhaps been better increasing the volume of T running rather than the intensity.
What you say is interesting though, as my "predicted" times also usually get slower with distance. After the 1:22 half I scraped a 2:59 full which was such a nightmare I decided to take a break from marathons.
I was actually following the Daniels 3rd Edition half marathon plan, but never fully followed through to the final quality phase, which is where most of the "long quality" runs are - I was a bit worried about loosing the regular I pace work but again in hindsight I probably made the wrong choice.
I think what I'm going to do is based on the suggestions here, use the workouts from that final phase as well as some of the "Program A" marathon workouts from the previous edition and spend the next 8 weeks trying to get mileage up, and long runs focused on trying to replicate the stress of the last part of a half marathon.
I have known many people who followed Daniels plans meticulously and then ran much faster by just simplifying things and not analyzing pace so closely.
If you just run a lot and make your tempo runs harder you'll go under 1;20.
No-one ever seems to come back to these types of threads and update them with what they did and what the effect was. Now, while I'm sure there is nobody desperate to find out what happened to yet another mediocre 1:2X half marathon runner, I've came across other threads myself and always wished the OP had updated them. So I'm going to do that now.
I ran a half a few weeks ago in 1:21 and finally broke through my current 18 month plateau, finishing really well with the last 3 miles at 6:00 flat. I took the advice in this thread and simplified everything. I concentrated on 1) more miles, 70-85 rather than 60-70 2) harder marathon style long runs, so 18-19 every weekend usually taking the form of 2-5E, 10-13M, then finishing with HM level efforts and 3) MORE tempo running, but 5-10s a mile slower. The last 3 weeks on Wednesday I did 15 with 2E, 20T, 20E, 20T + cool down.
I ignored faster than HM pace work, as I felt I was OK there and really needed to concentrate on endurance. The feeling in the last few miles was great, best race I've had in a long time. Looking back, I was trying to improve my times, but doing less running. I read Wejos article and tried to change my mind set a bit, and just get back to enjoying running and not stressing about doing tempos to the exact second, but getting in to a rhythm and relaxing. Definitely think it helped, most miles I've ever done in a 2 month period but also the most enjoyable.
Looking forward to more base over the winter, getting consistent at 80MPW, and hopefully breaking sub 1:20 next year.
thanks for the update.