Awesome weather for a run here today too! I ran the best 8 miles I've run since summer started. It must be something in the air, because all of my runner friends have made the same comment! I don't know if it is temperature, oxygen content, or air quality, but it is most welcome!

Missed this thread and posted in old thread :flowerforyou:

Here is my update:

:flowerforyou: :glasses:

I like (no ) this new google doc system - thanks Dave :flowerforyou: , it is really nice to see everyone's progress every day, and how you accomplish your weekly mileage.

It picks me up to see progress at this granularity (daily).:glasses:

-- I did a 15K today at a 8:33 average pace (1:19:45 time according to my Garmin). I am super happy b/c my 10K and distances above have not been good at all this year, so this is finally a pace where I was in 2012.

The course was slightly hilly, but not too bad, and my mind zonked out at the last 2 miles even though I do think I had the fitness to keep my earlier pace. Still the final time made me super happy and feeling energized. [it may be b/c I did not supplement with gel, not sure about that ?).

I cooled down later on, on the treadmill watching the first episode of "Annika Bengtzon: Crime Reporter", for another 7.5 miles and that felt really nice and relaxing. Great show for the tread -b/c it makes me RUN :drinker: :bigsmile:

Another week of 40 + miles YAY! Slightly worried I am doing too much too quickly, but I am really trying to be aware what my body is telling me, and right now it is saying keep doing what I am doing.

Second week of 40+ ever! feeling I am getting there.

Dave that is really an impressive mileage as well! And I love group runs!

Good job to everyone! I am still trying to work my mileage back up since the accident. It's been a long eight weeks. Since my full marathon training was sidelined, I am just trying to get back to my normal half-marathon running base.

9/15 - 8.25 miles
9/16 - 11 miles

Happy running, friends!

j_court! I think you are right! My brain really played tricks on my and I was not really sane at the end LOL. so true! My brain was telling me that 15K was 9.6 miles instead of 9.3M... so WEIRD (now in retrospect). But I am glad that happened because now I can mitigate that better.

I am getting scared for my first marathon :embarassed: .... I have only done 16.6 miles so far for a long run and that is with 3-5 minute break in between each 6 miles or so .... So not a continuous 17 miler (rounding).

I am considering trying for 18M long run this weekend, I realize that is not optimal (because it is close to the 14 days of tapering). Would it really be terrible to do this? I think it will help my confidence. Thoughts???

Thanks Carson! Your take on this eases my mind on this.

18 Sep 3.3 miles Hill repeats!!!!!
WTD 9.89 miles
MTD 82.43 miles

I upped my goal from 150 to 200 miles. The weather has been much nicer then expected when the original goal was set, hopefully it'll stay nice the rest of the month.

Btw, I really like the new system!

20 Sep 5 miles
WTD 14.89 miles
MTD 87.43 miles

9/21- 20.5 miles

20.1 miles, first 14.1 miles at 10 minute pace, the last 6 miles at 10:40. Achilles was bothering me at 10 miles but then subsided, and it didn't get worse. So pretty happy with the run.

I don't think I could go further than that, really beat. I am also going to be bad and have some bubblies now to celebrate, and hopefully that will not be too bad for recovering. :drinker:

Big week this week.

M - 6.6
T - 10.1+5.6=15.7
W - 12
H - 9
F - 10.5
S - 10.3
S - 21.1

WTD - 85.3
MTD - 227.0

28 miles this week including 5K PR of 27:36!
MTD 81.1 miles

Hi Runners,

HELP!! I need some input from the marathon experts regarding pacing and setting a time goal :frown: :drinker: :bigsmile:

I am scheduled to run a marathon on October 5 (yes really HELP!!!!) it is mostly downhill but have rollers at 8/11 and 18 miles, and I am super worried, because my training slowed unexpectable, I lost motivation and crashed in June/July (I think b/c of the delayed processing of my parents situation, but I am back to running now and hopefull not TMTS). I still did some running during this down period but it was minimal.

In the last four weeks I have kept a 40+ weekly mileage. My longest run is at 20 miles last weekend (but it includes 4-5 miles on the tread mill because of the hills (mostly uphill :bigsmile: hah! right) and a sore achilles - it is chronic so I can't do much about it except the normal things massage stretching etc. I did this run at a 10:06 average pace, somewhat faster on the tread. The last road miles were at 10:48/10:50/and 11:10 (ugh). My long runs are; 13, 13, 11, 16, 17, and 20.

I am not even sure where I should set my goal. My dream goal was initially 3:59 but that seems optimistic now, my secondary goal is 4:29:19 (to surpass Oprah), and my third goal is 5 hours. I did a 1:48:27 half last year.. and I have a recent 15K at 1:19:44 almost 2 weeks ago, and my most recent 5K is at 24:03 (same week as the 15K).

I just did a 6 mile run today, and I felt I was worked really hard at a 9:45 minute pace! Now I am wondering if I should just forget the sub 4 goal? And go for a sub 4:30? or maybe 5hrs?

Or maybe keep a 9:30 pace - 4:09 (but that time just seems like an odd time for a goal- but maybe that is the most appropriate)?
What do you think?
[sorry for the lengthy message but appreciate any response :flowerforyou: ]

Cooriander- I would actually recommend scheduling walking intervals. It sounds nuts, in fact, that's what I thought when someone recommended it to me, but it can give your body a chance to recover a bit and then you can actually run faster on your intervals, evening out the time with much less stress on your body.

"Why do walk breaks work?
By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.

Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown. "

To see the whole article http://www.jeffgalloway.com/training/walk_breaks.html

You can do this! :-)