Second Wind

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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 16, 2007
Slow milesFast milesTotal Distance
3.000.003.00

Well starting today and for the remaining 12 weeks until the marathon, Mondays will be my lower mileage days.  I decided to switch Mondays to the lower mileage run because the Saturday runs are getting longer and I thought an additional recovery day might do me some good.  That way I will be refreshed on Tuesday for the hills, tempo, or interval runs.  Run felt a little sluggish today.  By the third mile I got it down to 8:00/mile pace but the first two miles were pretty slow.  Probably still recovering from last weeks vacation.  It is good to be back and I'm not planning on any distractions over the next 12 weeks leading up to the marathon so I am hoping for some good hard training and preparation.  This week's mileage is 47 and I have never gone that far in a week so from here on out I will be running in unfamiliar territory.  Hopefully the body and mind hold up as I am planning on the mileage topping out at about 60/week by the end.

Time:  8:36/mile

Comments
From Brent on Mon, Jul 16, 2007 at 19:21:31

It seems from your Fontana half marathon time, you should certainly break 4 hours at St. George barring any problems.

From Sasha Pachev on Mon, Jul 16, 2007 at 19:26:45

You should cut your long runs on Saturday if you feel you still need to recover on Monday. This is what I call the principle of supporting the table with legs positioned in balance. It is not a good idea to load one leg with a lot of weight and another with hardly anything.

From rdrunner on Mon, Jul 16, 2007 at 20:09:45

Sasha, I'm not sure what you are saying. All I am doing is re-arranging the days in my training plan so that I can have a better recovery and a higher quality hard work out. Wouldn't the extra day reduce the risk of injury as well? With my lack of endurance at this point, I would hate to cut any long runs.

From Mark on Mon, Jul 16, 2007 at 21:16:13

Hi Rdrunner,

Sasha mentioned that you lived in Las Vegas. I'm staying here through the week and will run Tue, Thu, and Fri. this week, so if you are up for a morning run or have some running route suggestions (6-8 miles) please let me know. I'm staying near the strip at the Hilton Vacation Club next to the regular Hilton.

Thanks!

Mark

From Sasha Pachev on Mon, Jul 16, 2007 at 23:06:14

rdrunner - what I am saying is that your long runs are too long. You are not fit to do them productively. The tell-tale sign is that you feel you need to cut your mileage on Monday in order to do them. 5x8 Mon-Fri + 12-14 Sat is much better than 20 Sat and being too sore and tired to run 8 Monday. Moderate long runs + sustained mileage during the week brings your endurance up a lot quicker more injury free, and to a higher level than a long run that makes you sore and then suffering the consequences throughout the week.

The general principle is that you must only do the type of training that you are fit to do. You know you are fit to do it not by the fact that you have the physical ability to finish the workout, but rather if you can recover fully in 1 or 2 days and be ready to repeat it.

From rdrunner on Tue, Jul 17, 2007 at 00:04:45

Sasha - Thank you, that makes more sense. I completely understand what you are saying and it may very well be a fitness or recovery issue. The training program I am following (Hal Higdon Advanced 1) calls for two days during the week of lower miles (3-5) with some extra stretching and cross training on those days (I am not cutting the mileage just moving a lower mileage day from Tuesday to Monday). Since the "rest" day in the program is on Friday's I have had to rearrange the workouts in a way that allows me to do my long run on Saturday and my rest day on Sunday. I don't feel unfit or too sore on Monday to do the speed runs, I just figure I will do one of my short runs on Monday and the other on Thursday because Tuesday is speed, hills or tempo, Wednesday is 7-10 moderate, Friday is 7-10 at marathon pace and Saturday the long run. The Friday/Saturday combo is a fairly tough couple of days. With my limited experience running (14 months) I am still in the mode of figuring out what works best for me and right now these lower mileage days have kept me injury free and feeling good. I also feel like the hills, intervals, and tempo runs have really increased my fitness, so the better I can perform these the more benefits I feel I can reap.

From rdrunner on Tue, Jul 17, 2007 at 00:05:01

Sasha - Thank you, that makes more sense. I completely understand what you are saying and it may very well be a fitness or recovery issue. The training program I am following (Hal Higdon Advanced 1) calls for two days during the week of lower miles (3-5) with some extra stretching and cross training on those days (I am not cutting the mileage just moving a lower mileage day from Tuesday to Monday). Since the "rest" day in the program is on Friday's I have had to rearrange the workouts in a way that allows me to do my long run on Saturday and my rest day on Sunday. I don't feel unfit or too sore on Monday to do the speed runs, I just figure I will do one of my short runs on Monday and the other on Thursday because Tuesday is speed, hills or tempo, Wednesday is 7-10 moderate, Friday is 7-10 at marathon pace and Saturday the long run. The Friday/Saturday combo is a fairly tough couple of days. With my limited experience running (14 months) I am still in the mode of figuring out what works best for me and right now these lower mileage days have kept me injury free and feeling good. I also feel like the hills, intervals, and tempo runs have really increased my fitness, so the better I can perform these the more benefits I feel I can reap.

From Mark on Thu, Jul 19, 2007 at 01:56:33

rdrunner,

Hopefully on Friday then, I'll try and give you a call tomorrow.

Thanks,

Mark

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