Second Wind

May 17, 2024

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Location:

Las Vegas,NV,USA

Member Since:

Jan 13, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

1600M - 5:51 (Corp Challenge 2009)

5K - 19:38 (Tule Springs Stake 2009)

10K - 42:30 (Spectrum 2008)

Half-Marathon - 1:28:23 (Fontana 2009)

Marathon - 3:29:28 (St. George 2008, Monsoon)

Short-Term Running Goals:

Train well enough to run a BQ 3:15 marathon.

Long-Term Running Goals:

Continue to train well stay healthy and enjoy running for many years to come.

Personal:

Married with 4 children ages 8-14.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics 2170 Grey/Green Lifetime Miles:						448.80
Asics 2170 Grey/Green 2 Lifetime Miles:						25.10

Mon, Jul 20, 2009

Slow miles	Fast miles	Total Distance
8.00	0.00	8.00

Felt surprisingly good this morning. I guess I should have expected this after wimping out on my 20 miler on Saturday. This week is a bit of a recovery week, no tempos, no speed, no long run, just plain ordinary easy miles. The smart coach plan from runner's world calls for increased weekday mileage at a slightly faster pace. It's now calling my easy miles 8:11/mile. I don't know that I agree with that but I will go with it for now. I'm not saying 8:11 is all that hard but I don't know that I consider it easy either. I notice that the plan increases the speed of my easy miles from 8:11 to 8:01 in about 4 weeks and 7:51 in the 4 weeks before the marathon. Does anyone have any thoughts on that? I guess I can go with it until my body says no way, I've never used a plan where it tells me the paces to run but maybe that is what I need to get my lazy behind in gear. I imagine the increase pace is to help with making marathon pace feel more comfortable and to help increase my turnover and overall speed. Again, any thoughts on the matter would be appreciated.

Time: 1:04:35 8:04/mile

NB 769 Blue Miles: 8.00

Comments

From Dave S on Mon, Jul 20, 2009 at 12:36:52 from 4.254.224.211

That sounds pretty fast for easy/recovery pace to me. I think recovery miles should truly be easy. In Matt Fitzgerald's book Brain Training, he has recovery miles for a 3:15 target marathon at 8:45 to 10:00 min pace, base pace at 7:53 to 8:44, marathon pace at 7:24, and half marathon pace at 7:06. He leaves a wide range for the pace on easy/recovery miles and base miles so that you run according to how you feel. He has you do at least 2 recovery days usually on the day after a harder workout. This makes more sense to me than needing to hit a minimum pace every day that's really not all that easy. Especially on a day following a harder workout. Anyway that's my 2 cents. You've been running great and I think if you can stay healthy you're going to get that BQ at St George this year.

From Dave S on Mon, Jul 20, 2009 at 13:28:32 from 4.254.227.59

I don't think you can call completing a 20 miler in 90 deg + heat wimping out no matter what the pace or because you took a break. In that heat I think I would have taken 3 or 4 more breaks. That had to be tough.

From Mark on Mon, Jul 20, 2009 at 22:00:43 from 173.168.88.68

I use those paces as a rough guide. If I really need a recovery run I'm usually going slower than what the SmartCoach calls for. If I'm feeling good, then maybe a little faster, but overall they are pretty good guide lines, just not perfect. I usually try to hit the tempo and interval paces closer to what the plan says.

From Huans32 on Tue, Jul 21, 2009 at 08:46:44 from 138.64.2.76

Great job on your easy run.:) That is the paces I should be doing my long run this weekend of 20. Sounds tough but I know you can handle it. Keep it up bro.

From Andy on Tue, Jul 21, 2009 at 09:57:28 from 198.60.114.178

Your easy runs should be whatever feels easy that day. It may be 7:50 one day and 9:00 another day. I wouldn't target a specific pace for recovery runs.

From Kathie on Tue, Jul 21, 2009 at 10:18:00 from 207.155.176.10

nice run Jeff. I am with Andy easy runs should feel easy.

From jeffc on Tue, Jul 21, 2009 at 10:59:11 from 167.207.128.101

Thanks for all the great advice everyone. I will take it all into account as we march toward SGM.

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