CarsonRuns Member

Okay, I checked back to the highest intensity week prior to last year's Baltimore Marathon. This was three weeks out from the marathon. Total Mileage - 85.3 M - Recovery 6.6 T - Easy 10.1 with Strides, Easy 5.6 W - Tempo 12 total miles, Last 6 progressing from MP to 10K pace H - Easy 9 F - Easy 10.5 S - Easy 10.3 S - Fast…

As MP is considered higher intensity, no more than about 15%. :) ETA: As you get closer to the end of a training cycle, this number may go up to about 20%, but I don't imagine it would ever be more than that. Let me look at my logs to see what I've done in the past.

I wouldn't classify the Hanson program as "lower miles, higher intensity". It's been a while since I read about their program, but if I recall correctly, it is still based on the Lydiard principles, specifically that aerobic conditioning is brought about by lots of easy miles, typically about 85% of total weekly volume.…

I'm planning to be at the Baltimore Road Runner's Club water stop for the marathon. I'll hand you a beverage! :)

Not in the Spring, but end of the year. Fast. http://runcim.org/

No. Are you seriously asking this or is this some kind of jape?

This is exactly what happened to me on my first (and only) attempt at a 5000 on the track. When you are too ambitious, it seems like it's magnified 10 fold when you start to lose steam. It's also just way too easy to just step off the track and DNF.

Bumping so I can provide my input tomorrow. Just too tired tonight after working a chainsaw (not code) for 2.5 hours after work.

I've lost as much as 8 pounds on a run. The human body is designed to dehydrate during periods of work and to replenish those fluids after. I'd be more concerned about over hydrating than dehydrating. Hyponatremia can kill you. http://en.wikipedia.org/wiki/Hyponatremia

Funny thing, I find that a little civility really works well here. Oftentimes, those walkers just don't understand track etiquette, so you have to help them out. A couple of times, I've had to say to walkers in the inside lane "Excuse me, would you mind moving out a lane or two? I'm going to be running some really fast…

I concur.

Make sure you are in a heat with people near your speed. It SUCKS to be running alone on the track. You are fully exposed to everyone watching. Getting lapped is demoralizing if you don't have anyone to race with.

No, it's because of several reason 1) The food I take in will provide no benefit during the run as it takes a couple hours for it to digest 2) I'm not generally hungry at 5:30 in the morning 3) I don't feel like carrying that food around for no good reason

Ditto.

I got nothing. It's been a while since I have had any successes that have been described above. That being said, I love reading about all these. It takes me back to those very same spots, where each long run during a marathon training cycle was a new distance PR. Where you finish a run and felt like there was nothing too…

"Wall Sprints: Learn to Sprint Faster Without Actually Running" These are strength techniques for sprinters. The way to get faster, for the long haul, is to run more. It's a tried and true formula. You can make short term gains with other methods, but to have sustained speed increases, you need to run high volume. Period.

Run more, most of it at conversational pace (85% of total weekly mileage). Do some faster stuff for the other 15%. Build mileage slowly so as not to develop an over use injury. More easy running will build your aerobic capacity which will make you faster at every distance race distance (defined as 800m and up).

If your goal is to complete the marathon (which is what it should be), then you can reasonably expect to do so on a training plan that caps out at 40 MPW. If you want to perform in the marathon, I think you need to be at about 60 MPW. I choose this number because it makes the long run of 20 miles exactly 1/3 of the total…

Try different brands of Gels. I have a cast iron stomach and it doesn't like Gu brand. I use Hammer Gel, Montana Huckleberry. Also, try them with and without caffeine.

I always try to let them know I am coming, starting about 25 meters out. I do what I can. If they have headphones in and I scare the crap out of them, then that's not my problem. :)

I never run with anyone else. There are plenty of people there doing the same thing you are. Go. Run, Have fun!

Completely depends on the level of effort you put into the HM. If you race it, then yes it's a bad idea to run a marathon the next week. If you do the 13.1 at your easy run pace, then you can certainly do the marathon the week after. A marathon training schedule would have you doing a run somewhere around that length the…

No worries. I just wanted to clarify that for any of the new(er) runners that might stumble upon this thread. Interpreting that incorrectly can lead someone straight to the injury wagon. :smile:

This is one of the most commonly stated running axioms and probably the most dangerous. It should be stated "Don't add more than 10% in a given week", not "10% per week". Adding 10% per week is way too fast to add mileage. You need to have cut back weeks to allow your body to recover. Here is what 10% per week looks like,…

It's really hard to say without looking at the entire schedule as a whole. I'll give some general comments about the three specific races, but without really knowing everything that's on either side of the race, it's probably not really going to be the best information. This one is easy. Couple mile warm up, couple miles…

My coach lives in Fairbanks and runs the Equinox. That's ain't no joke marathon there. He ran 3:17 there last year, which was good for 7th OA. He's a 2:5x marathoner on a more reasonable road course.

Exactly what I've read in a few places. No evidence to support any difference during the activity. Some evidence to support helping with recovery when worn after an activity.

Based on this information and your answers to my questions, If I were you, I'd prepare for more like a 6 hour ordeal. It does not sound like this race is an easy one. It sounds like you have an adequate base to train for a marathon, I just don't know that I would pick this one. Also, running 15 miles at 9:00 pace is…

Discussing the issue of IT Band syndrome is definitely a good idea, but there is some misinformation here that I'll try to clear up. There is no IT muscle or IT Band muscle. There is only the Iliotibial Band which is thick tendon that is attached to the glute muscle, runs along the outside of the thigh and connects to the…

Yeah, during the peak of marathon training I'll do 10 on Saturday and then 18 to 22 on Sunday. Some weekends, even squeezing in a second 4 mile run on Saturday afternoon.