March 2016 Running Challenge

MNLittleFinn wrote: »

Stoshew71 wrote: »

It's great that you want to learn as much as you can. I can certainly relate. Sorry if you answered this already, but what exactly are your goals right now? Is there a certain distance race you are looking at?

I want to run a half marathon. Currently, I'm actually signed up for one thats all the way in September. I'm also doing an 8k in July, but not planning on really competing in that one, since my brother is coming with and he's not a runner. Currently, my goals are kind of simplistic, increase mileage and not get injured. Other than that, running is stress relief for me, and I just like doing more of it.

You definetly have enough time to build up to HM distance from now till Sept.
Doing a one time or 2 time 7 mile long run won't benefit you. And regularly running a long run beyond the 35% will eventually cause some (at the very least minor) injuries. How many weeks would it take? I don't think I have an answer for that. But probabaly more than 2 or 3 weeks, but it's dependent on your current physical fitness, your biomechanics, the quality of shoes, running surface, and a slew of other factors.

Main things I would suggest is to structure your plan to stay within the limits and increase in smart ways so that you not only make 90 minutes your long run goal but the 13 or 14 miles your eventual goal. 13 mile LR would suggest a minimum of 39 miles in the entire week.

I heard you give out to "paces". 6 miles in 60 minutes (10 min/mi pace) and 6 miles in 72 minutes (12 min/mi pace). Can you tell me more about what running both of these 2 paces are like? How does each pace feel for the first 2 miles? How do each feel in the last 2 miles? And how good are you in keeping consistent splits?

Also realize that this is your current fitness and you should see these paces get much better in time. I am not sure how long you have been running consistently. But if you are rather new to running, you should see huge jumps in improvement with little effort (but very consistent dedication).

And by the way, to throw a wrench in the works, as the weather gets more hot and humid, these paces will get crappier. But rest assured, if you remain dedicated through the summer, you should see your fall paces skyrocket towards improvement. I actually look forward towards summer running now cause that is when I make my biggest improvement when fall hits. It just messes with your mind a bit when you are trying to track your paces over the summer because what pace that used to feel easy in March/April becomes real tough in July/August. But then when Sept/Oct hits, you feel like your body got possessed by some elite runner.

@Elise4270 I can't help but chuckle at your picture with the Racing Weight book and the 2 frosted sugar cookies sitting on top of it.

MNLittleFinn wrote: »

@Stoshew71 10 min/mile is me going really fast, when I get there or faster, I'm really booking it, first 2 miles feel just fine, but by mile 6 I'm getting pretty darn tired. at 12 min/mile, I am totally refreshed, at the distances I've been going, I feel like I haven't really even worked out doing that average pace. Not sure how good my consistency on splits are. I have an average of 30 second extreme spread on my splits for my long runs. I have slowed down somewhat lately in my runs (intentionally) and use my Garmin to give me notifications when I get too fast or too slow with a 1 minute spread (11:30-12:30) to try to get my runs into a slower pace that isn't always pushing the envelope.

I know I'm getting ahead f myself with things....the hard part is throttling back to a reasonable training level.....beginner's enthusiasm I guess....will have to work on that.

I'm no stranger to heat effect on performance (unfortunately) so I'm already planning on slowing down more in the summer.

10 min/mi would suggest that is your current "tempo" pace. So if you were to race in a 10K and started at that 10 min/mi pace... 2 questions 1) You think you can stick very consisent to that 10 min pace (within 5 seconds each split) and finish right in about an hour? 2) And if you attempted a 7th mile at that very same pace, would you fail miserably? if the answer is yes to all, then 10 min/mi is most definetly your "tempo" or "lactate threshold" pace. That would be valuable information to know.

There is a really handly calculator that Gregg McMillan has online (https://www.mcmillanrunning.com) that gives you great information. I plugged in 1:02:00 as a finish time for a 10 Km race (9:59 pace) and got some interesting results:


It suggests that you should be able to run a mile at max speed in 8:36, race a 5K in 29:51, a HM in 2:18:13, and a Mar in 4;50:53. Now offcourse these are all guesses, but reflects an average fitness level for many folks that can run a similar 10K as you.

More importantly it shows a vLT as 9:58 pace (your velocity for lactate threshold) and vVO2 of 8:33 pace (how fast you would have to run to get to your VO2 max).

Click on Training paces and it then says:
Long runs should be between 10:55-12:05 pace (60-85% HRMax).
Recovery Runs (11:49-12:40 or 60-70% HRMax)
Easy Runs (10:52-11:39)
Steady State tempo runs (10:07-10:35 or 83-87%)
Tempo LT runs (9:47-10:05)
Tempo Cruise Intervals (9:39-9:58).


Then he has suggestions for speed track workouts which you would not be ready for at this point.

So most of your runs during the week should be in the Easy pace range (10:52-11:39). That would be your 4 mile and 5 mile runs. Your Saturday long run should be in the (10:55-12:05 range). And on those days where you feel like you need a recovery run (like if you wanted to throw in an extra run the day after your long run and your legs still feel a bit tired) then you run between 11:49-12:40 range.

Your three tempo runs I would suggest to you once you reach your goal mileage. But in the mean time those paces are nice to know cause you can throw in some strides or surges in one or 2 of your regular smaller runs. So if you are doing a 4 miler, after about a mile or mile and half warm-up at your regular easy pace (10:52-11:39) throw in a surge of maybe 20 or 30 seconds at 5K pace (9:37) then slow it back down to your regular pace again for like 2 more minutes. Then throw in another 20-30 second surge at 5K pace. Maybe start at 4 surges and make it a goal to run 6 or 8 surges. Some people also call these strides (although technically strides are a bit different). After your surges are done, finish your 4 mile (or 5 mile) run at your regular easy pace.

Elise4270 wrote: »

Ya that was my reminder that I ate thoes in defiance.

Matt Fitzgerald, you are not the boss of me.


https://www.youtube.com/watch?v=RhtXkIBTVRg