SonicDeathMonkey80 Member

I'm currently on a sharp taper for a target HM (Heart Mini), 15 Mar, and shooting for 1:29. After that, I'm racing Carmel Marathon on 18 Apr, aimingfor 3:20.

Save yourself some time and go to www.runningahead.com I copied and pasted the report into Excel. That site is kinda the be all, end all for running tracking. No BS, and as much [free] data gathering as you'll ever need.

If you step away from the forums, the idiots dry up and blow away.

My average pace shouldn't matter to you, just as someone else's average pace wouldn't matter to me. Your easy, your fast, your whatever, is not going to be the same. Here are my averages, by month: A good takeaway for you would be to note how as the distance increased, the pace got faster - that's the magic of high volume…

Yeah, but it's also a stepback week, so I need that. End of the month I'll be peaking for my marathon, and I'm anticipating 80ish miles for the week ending on the 28th. A quick recovery from my half this Sunday is a MUST :)

1 - 12mi, easy 2 - 8.2mi, easy 3 - 8.2mi, tempo 4 - 10mi, easy w/FF 5 - 8mi, intervals 6 - 8mi, easy+3.2mi, tempo 7 - 18mi, easy 8 - Rest 9 - 7.2mi, easy 10 - 6.3mi, easy 11 - 6.5mi, easy I hate, hate, hate taper weeks. Total: 94.8mi Mar goal: 275mi

Eccentric stretching, ibuprofen, and stop the activity that triggered it (the "challenge" thing). To do a proper eccentric stretch, find a stair or riser, and put the balls of your feet on the edge, so that your heels are completely off. Allow your body weight to shift to the Achilles in question, letting your heel down,…

I listen to music during a race, but I can outrun the complainers :)

1 - 12mi, easy 2 - 8.2mi, easy 3 - 8.2mi, tempo 4 - 10mi, easy w/FF 5 - 8mi, intervals 6 - 8mi, easy+3.2mi, tempo 7 - 18mi, easy 8 - Rest 9 - 7.2mi, easy 10 - 6.3mi, easy Total: 88.3mi Mar goal: 275mi

I see what happened - somewhere between miles 4 and 5. You got a little greedy and paid for it at mile 10. Same exact thing happened to me last year - I took the downhill of miles 1-3 a little too fast and paid for it at mile 10-11. Cost me a good 2min I'd say. Live and learn :)

These are the highest drop that I own! My Hoka Cliftons (daily trainers) are a whopping 4mm.

My new marathon/half marathon racers - Adidas Adios Boost 2. They're an 8oz/10mm drop racing flat. I have a 6oz/6mm drop shoe for 10mi and shorter (Mizuno Wave Ekiden)

I would try to learn from this race. My effed up races have been invaluable experiences that I wouldn't want to redo :)

Vomiting while running means it's probably gonna be a boy

I've got a fairly short stride too, no matter the distance. Usually indicates a higher cadence, and that's a sign of better form.

Don't let them affect your stride; keep your column vertical as you go, but manage your effort. I usually look up, but I don't lean back - keep the center of gravity the same. On the downside of the hill, don't get too aggressive - you'll trash your quads and burnout at the bottom. Perhaps you can try some repeats. Give an…

Perhaps you could share more specifics? Splits, elevation, maybe HR if you tracked it? As far as the wall goes, that's really only in marathons, and it's from glycogen depletion due to being underfueled and/or going too fast for your fueling needs. Unless you're out for 2.5hrs+ on a half, this shouldn't happen. It sounds…

1 - 12mi, easy 2 - 8.2mi, easy 3 - 8.2mi, tempo 4 - 10mi, easy w/FF 5 - 8mi, intervals 6 - 8mi, easy+3.2mi, tempo 7 - 18mi, easy 8 - Rest 9 - 7.2mi, easy Total: 81.8mi Mar goal: 275mi

Ummm... those standards are for the 100%, like rez said. Supposedly, only 10% ever score that. Have you talked to a recruiter yet?

1 - 12mi, easy 2 - 8.2mi, easy 3 - 8.2mi, tempo 4 - 10mi, easy w/FF 5 - 8mi, intervals 6 - 8mi, easy+3.2mi, tempo 7 - 18mi, easy Got some slick new racing flats for my half marathon next weekend - Adidas Adios Boost 2. Took them out and foolishly ran 3mi and burned a 6:02 for the last one. 11 total yesterday and 18 on very…

1 - 12mi, easy 2 - 8.2mi, easy 3 - 8.2mi, tempo 4 - 10mi, easy w/FF 5 - 8mi, intervals 6 - 8mi Total: 54.4mi Mar goal: 275mi

Gracias, sir. I love me some running :)

Resting pace, along with warm up and cool down are easy - they don't matter. They aren't the quality of the speed workout. My 1:30 rest intervals were done at 10:00ish, a 5.5-6 on the treadmill. Personally, I won't walk them nor will I do a standing rest because they would tell me that my "work" was too hard for my…

Your 1/2mi (800M) should be around 10K pace, 1/4mi (400M) around 5K pace. There's also your odd ones like 200M (mile pace), 600M (5K or 10K), 1000M (10K/HM), and 1600M (HM pace). This handy Daniels table has all the paces you could ever want so you can nail your workouts with accuracy and get the intended benefits Daniels…

1 - 12mi, easy 2 - 8.2mi, easy 3 - 8.2mi, tempo 4 - 10mi, easy w/FF 5 - 8mi, intervals Did 3x1mi @HM pace (6:49), 3x600M @10K pace (6:27), and 4x100M strides at 5:40, all with 1:30 rests in between Total: 46.4mi Mar goal: 275mi

I've got that book too. It's pretty much a fly-over of the Lydiard school of thought, just as Hanson, Higdon, etc all are. I think OP got some pretty deep answers, but bottom line is that the hay's in the barn with regard to her race in 3 weeks. The goal from now til then is to maintain fitness, minimize potential for…

True, but as it stands it looks like she is running pretty hard all the time now. That's a recipe for disaster in and of itself.

He's right. Check any schedule for an elite 5k/10k racer and you'll see 100-130 MPW, and lots of long distance running. Shorter distance race doesn't equate to easier training necessarily

15-35, shorts and a LS tech with a pullover 35+ shorts and LS with maybe a SS layered on top

And achieving your weight loss goal will help your speed gains too.