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I had a nice speed workout today - One where when you get done you know that you did it right. 12 miles total with 6x1 with 1/2 mile recovery - not a killer workout - just some good LAT running and if you do it right you still feel strong at the end. Each rep and at the end I felt like I could have continued much longer. Nice thing it was 8 seconds per rep faster than last time.<br><br>
Good running to all -
 

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Nice running Flounder. I also had a decent workout this morning which consisted of 12 miles total with 2 x 2 Miles at threshold pace. Threshold miles were 6:51, 6:38, 6:36 and 6:28. It was a beautiful morning here in Missouri with the sun shining and the thermometer showing 48?F.<br><br>
I'm less than two weeks away from my marathon. Flounder, I will once again implement the carb deplete phase just as you coached me last time. I think it helped considerably.<br><br>
Keep them fun!
 

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Lofcaudio - What marathon - Run strong !<br><br>
I think the most overlooked part of the "Loading" Stage is to get enough H20 - or any good liquid. Your body needs a ton of fluid to store all that glygogen - If any place I have failed it is here.<br><br>
I still have a hair under 11 weeks to train -
 

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St. Louis (April 15)<br><br>
I'm needing to shave off at least 27 seconds off of my last marathon time. I did not hit the wall last time and I credit that to the deplete/load strategy of the week before.<br><br>
As for drinking water, I have no problem with that. I sometimes worry that I drink too much.
 

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6 mile plod
 

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30 minutes on the EFX, stretching, ab work, and weights (chest).<br><br>
Yoga class tonight.
 

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Grizz I hope you start feeling a bit better. With those workouts you are gonna dominate that marathon.<br><br>
Mike what can I say... <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br><br>
Dan great workout and you are looking very strong too. You'll do great!<br><br>
Hope everyone has an awesome day.<br><br>
Alex
 

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8.5 miles @ lunch @ a very easy 8:18 pace. Felt great during the run and feel fantastic now!<br><br>
Everyone have a great day! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter #9
4.5 recovery @ Lunch 48F and windy - But the sunshine was nice - Left watch at home and just ran real slow.
 

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Lofcaudio - Looks like a good mid-sized marathon<br><br>
I see 9 people last year @ 3:14:XX - 1:37<img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif">x + 1:37<img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif">x looks like a good pace for someone looking for 3:15<br><br>
Make sure you start in the 1st 100 people - Thats usually the elite group then 8-10 back from the second group. Get clean air early, but don't run the 1st mile too fast in that clean air.
 

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This will be my first "smallish" marathon as my two previous were megathons (Chicago and Marine Corps).<br><br>
I was able to get into the "Competitive Start" (which is a laugh!) based upon my previous marathon time. So I'll be up at the front at the start, at least.<br><br>
Keep the advice coming...I'm going to need it.
 

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I did an hour on the stationary bike including 3:00 interval sets at 95% effort -- all I can say is 95% effort feels so much harder on the bike than on the track. It was an excellent workout.<br><br>
I also taught yoga this morning.
 

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Hi all,<br><br>
Some great workouts here folks! Keep at it!<br><br>
As for me:<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/02/2007<b>Time:</b> 16:23<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:47:11.3<b>Average Per Mile:</b> 00:08:24.8<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">Home 5 mile loop</a><br><b>Max HR (for entire workout):</b> 160<br><b>Average HR:</b> 148<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 174.9<br><b>Weather:</b> Cloudy, misty, and cool<br><b>Temperature:</b> 40<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 40<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 37<b>Time:</b> Start<br><b>Dew Point:</b> 37<b>Time:</b> End<br><b>Wind speed:</b> 1<b>Max Gust:</b> 4<b>Direction:</b> ESE<br><br>
A nice easy run today after the race yesterday. Legs felt fine. No aches or pains.<br><br>
Definite change in the weather from yesterday.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:08:40.31.000:08:40.315915500:08:40.3<br>
Mile 200:08:18.61.000:08:18.615415400:16:58.9<br>
Mile 300:08:08.51.000:08:08.515215400:25:07.4<br>
Mile 400:08:39.41.000:08:39.414715300:33:46.8<br>
Mile 500:08:17.11.000:08:17.115015200:42:03.9<br>
Recovery-100:03:00.70.000:00:00.010011300:45:04.6<br>
Recovery-200:02:06.70.000:00:00.09310100:47:11.3
 

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i sat in a car for 7 hours and shuffled into a few rest stops, then i sat on the couch for several hours with the laptop <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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You may be trying to come back too fast. Should you really be doing such a strenuous workout during the first week?
 

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Slacker! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
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