[Peter]

Wake up everyone...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
It's a rainy day but Nobody's complaining here in the Carolinas...we need it.<br><br>
10.14 miles of hills @ 9:16 pace (152AHR )<br><br>
...Last couple of days this year to get those final miles in.<br><br>
Good runs to everyone.

 

[gin79]

Good morning all!<br><br>
I haven't run yet but wanted to get some advice. Boston training will start soon and I'm putting together my plan. My best Boston was 3:49:29. My marathon PR is 3:44:46. I'm thinking I can possibly PR in Boston this year. I only have to knock off 5 minutes.<br><br>
My usual plan is a long run every other week, increasing mileage by 2 each time, off week being between 12 & 15 miles, speed work and tempo runs (which I do during the 12-15 mile runs.) I have never really done hill training. My question: Do you replace speed work with hills or try to do both in the same week? I read the BQ stuff and wonder if I should try to increase my mileage. I run 5 days a week doing about 40-45 miles at the highest.<br><br>
The plan I use is a 14 week plan. Should I work on hills first for a couple weeks and then switch to speed?<br><br>
Thanks for any input!

 

[Opie]

Sorry, gin, you're outta my league so I don't want to give you bad advice. It's a rest day for me but I just wanted to pop in and say, I forgot to mention something really cool from my trail run yesterday. I saw 4 deer! There were 3 does and a fawn, and I'm guessing the buck is in someone's freezer or chili pot.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[ksrunr]

Morning Peter - glad you're getting rain. Nice run too.<br>
Morning Gin - I have been training for Disney. I run 1 long run on the weekend, 1 midweek long run (longest 13), and one type of speed work a week. Speedwork IMO includes fartlek, intervals, tempo, races, and hills. My advantage is that all my long runs have been on somewhat hilly terrain (hilly being a relative term <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">)(Not likely as hilly as Peter's and others)<br><br>
Rest day for me and reducing mileage to 46 this week from 61 last week.

 

[perchcreek]

Morning all!<br>
(Risking Hally moving this <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif">...)<br>
Gin.. I think KSR has it right on with the key components of Long on weekend (17 building to 22 -24 with step back weeks every third) and medium long runs mid week.. these are key. The speed day can be tempo or intervals with a heavy bias towards longer and longer tempo runs 4 up to 7 mi). The rest is recovery and some General aerobic ( bit slower than MP). There were discussions about hill work and the concensus is to do then for a few weeks before starting interval workouts to build strength and avoid injury. Also more miles is better I like to peak around 60. 55 is good however. 40's too low IMO.<br><br>
Like Peter, we've got rain today too... yahooo! Tory and I managed to get out early enough just to get rained on at mile 4 of our 6 miler (51:53, 8:38 pace AHR 154.. with 100m stides thrown in). Then went back to sleep! What a luxury!<br><br>
Can't wait to start the year uninjured. This stepback week (lower intensity runs) worked wonders and intercepted a potential knee injury!<br><br>
Talk about interceptions, what a game last night! ....NE <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><br>
Have great runs!<br>
Steve

 

[riley0003]

Good morning all, I'm too tired and hung over to run today but hope to get in some yoga later on. The big birthday bash went on until the wee hours and I didn't eat much but someone kept refilling my glass of wine so I woke up with quite a headache, in addition to the lingering cough of doom. So.....a nap may be in order early this afternoon and then I'll stretch and do some yoga to get the kinks of my body.<br><br>
Have a great day and I'll join you all in spirit running tomorrow.<br><br>
Susan

 

[Caddisfli]

Morning gang!<br>
No run yet but I have 6.5 planned for this afternoon. Pretty soon I will get more organized in my base building and start my mileage ramp up.<br>
7-9 inches of snow on the way in tonight (or so they say).<br><br>
Cheers and good runs all!<br><br>
cfli

 

[riley0003]

Forgot to mention that my youngest DS loaded up some "interesting" music on my new ipod, it's a DJ named "Girl Talk" which is really interesting stuff. I can't decide if I like it or not. It's like "our" music from the 70s etc overlaid with club music. Very strange and oddly good, and the beat is just about perfect for running slowly like I do. Patrick claims that this is all the rave in Montreal. I dunno about that.....maybe it's all the rave with the 25 year old scientists in Canada. But he's a groovy guy if there ever was one, so I'll take his word for it. BTW, he loved his running gear that I got him and he's planning his first HM in April, so I'll probably take the trip up there to cheer him on.<br><br>
Susan

 

[rtravers]

15.08 sunny miles on dry, ice-free pavement this morning, in 2:19:46 (9:16 pace).<br><br>
We have another snowstorm coming in tonight, ready to dump 4-7 inches on us. We are only 1 inch away from breaking the record snowfall for December (set in 1970), so we are certainly going to break that. I'm glad I got some road miles in before being forced back to the treadmill and the indoor track!<br><br>
--Robin

 

[tomwhite]

......good runs so far//............45-min hh run........back good/hip good. Life is Good///<br><br>
.......about 38-degrees.......the UnderArmour Top isn't as warm as I'd like, so I guess I lay next time....<br><br>
.......currently stuck at the DrugStore taking Inventory..........will check in when I take my next break.....<br><br>
........good running guys............Enjoy every minute of it.........

 

[irunmike]

Good morning, Boomers!<br><br>
It's a beautiful day in the Commonwealth - low 30's, hazy sun, no wind. Did my LR over hilly/rolling terrain:<br><br>
14 miles, 2:01:14 (8:39 pace). And the good news is it's feeling comfortable.<img alt="" src="http://www.kickrunners.com/forum/../images/smilies/smile.gif" style="border:0px solid;"><br><br>
Gin, I have to agree with Perch about doing a LR every w/e with a step back every 3rd week. And hill work would replace an interval workout in any given week. (Of course, consider the source - my PR is only 3:35:58 at Hartford, and you've already got me beat at Boston, where my best is 3:55:35.)<br><br>
Hope to see you in Hopkinton this year!<br><br>
Mike

 

[Peter]

Ksrunr, you've been getting in some serious mileage, good job.<br><br>
Steve, one of these days we'll have to meet for some hill runnin' together...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
A laaazay rainy day here so not much to do outside....I've got lots of inside painting to do....On with the paint clothes and some good R&R music....are we having fun yet? <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
BTW, did anyone else see all the extended smilies? I have never seen so many on any website...check it out.

 

[hally]

Very funny Steve, I think I learned my lesson. Leave it to Millbot next time <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br>
Happy Belated Birthday Susan and nice LR there Robin.<br><br>
3 miles for me on the boardwalk, overcast and 40.<br><br>
Barb

 

[choovie]

Hello Everyone.<br><br>
Ksrunr, enjoy your taper <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> You seem soooo ready for Disney!<br><br>
MrC and I lounged around in bed this morning and then managed 3 slow miles in the effin' wind. He's building mileage veeeery slowly after his ITB problems. I haven't said anything to him but I'm rather concerned about his plan to run the Va Beach Shamrock HM with me in mid-March. He is fast running out of training time and his knee still seems quite fragile. He's frustrated and the stress from that hasn't been very good for us. He hasn't wanted to participate in club stuff and now seems to resent me doing so. Feel free to offer any advice or suggestions.<br><br>
December was my highest mileage month since August with 108.2 miles. I feel good about that considering the holidays and winter weather. Also, I really haven't felt 100% in quite a while but still got through most of my planned runs.<br><br>
Time to get back to cleaning the house post-Christmas decorations. I never wait until NY's Day. I am anxious to begin a fresh, new year where we get 365 new chances.

 

[gin79]

Thanks ksrunr, Perch and Irunmike. I will not worry about hill training so much and revamp my plan to run more long runs.<br><br>
6 miles this morning, again in springlike temps. Hard to believe snow is coming tonight!

 

[Pink]

Nice LR's Peter and Robin.<br><br>
Gin - I think KS's med. LR in the middle of the week is good advice. I know that's one spot I need to change if I run another marathon. I know it at the time, but it's hard to work in the family/work schedule.<br><br>
4.5 walking miles on the mill.

 

[gin79]

What is considered a medium long run? I usually do a 10 along with the longest run. I see ks does 13 for the longest med. long run. Is 10 enough?

 

[Pink]

I would think a double digit from 10 - 12 would be good. Mine is usually 7 or 8 - not as good.

 

[Pink]

Tammy - I saw your comment yesterday about the new 1/2 marathon fitting into your marathon training schedule. I think you should do it as more than a training run. I could be wrong and hopefully someone will correct and I'll crawl back into my corner . . . but I think running it at a faster pace than a training run would be very beneficial. Just my 1 cent.<br><br>
ETA : And it could count for your speed work for the week of and the week afterwards so you can recover for you next LR.<br><br>
Now, I must go organize my M&M's for the afternoon <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[Rindaroo]

Hey all!<br><br>
Geez another cold & more congestion.... Christmas is finally over in our house, had another celebration yesterday. So, no more excuses, I got on the treadmill this morning.. but it wasn't pretty. I could only do a 3/3 run/walk.. the house felt cold to me & it took awhile to warm the bronchials up, and also some lingering congestion. So, I only did what the body wanted to me (not my mind). 2 miles total, 1 walk, 1 3/3 run/walk.<br><br>
The bronchials have been having a little trouble this week, not too bad, but had to watch the speed I was walking at work.. so guess its screaming for exercise - so I guess I'll listen.<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"><br><br>
Catch ya later!