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It's a sprint, not a marathon

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It's a sprint, not a marathon

Post  mul21 on Mon Jan 07, 2013 5:59 pm

Well, since all you crazy people out there seem to be going in the opposite direction toward 50k, 50 and 100 mile races, I figure I'll try to balance things out a bit and go to the other end of the spectrum. This winter/spring, my plan is to race nothing longer than a 10 miler with a few halfs thrown in that I'll be pacing either for a group or friends.

So, literally, a sprint and no marathons.

I'm currently in the midst of the St. Louis Track Club's Frostbite series and had a decent showing after minimal running in a 2 mile race (which was more like 2.05, resulting in a 13:37 finish that looked a lot slower than it was) over ice covered roads a couple weeks ago. This weekend will be a 5k, and based on the warming trend here, looks like it will have decent weather and no ice. Hopefully that will result in a sub 21:00 5K and a bit better finish in my age group than the last race.

Outside of the series, I'll probably plan on the St. Patrick's Day 5 mile race and a local 5K Memorial Day weekend for sure and play the rest by ear. I've gotten back to doing the necessary core work and exercises I need to do to get/stay healthy and assuming those continue to help, I'll probably put together a more formal training plan in the next few weeks. I'm thinking it will most likely be some sort of modified 10K type plan with some extra mileage sprinkled in to be ready for the fall season and covering the half distance in the races I'm pacing.

If I can manage to get through the spring in better shape and injury free, I'm entertaining any and all suggestions for a fall marathon, with MCM getting some serious consideration at this point. McKee, I'm looking at you! Shocked
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Re: It's a sprint, not a marathon

Post  mul21 on Mon Jan 07, 2013 6:06 pm

After a couple of weeks of eating too much, not running enough, and a general feeling of laziness, I got back to some actual running last week. I only logged 26 miles, but I did run 4 out of the last 5 days with an interval workout thrown in. The intervals were a nice short jump back into speed work with just a quick 5 mile work out and 6 x 400 with 3 @ 1:38 and 3 @ 1:35. I cut my long run short to 8 instead of 10 because I was working pretty hard in a few spots due to the partially ice covered trails I was running on.

I'm winging it right now, but will nail down a plan for the next couple months by the end of this week. I'm off tonight (requisite beer drinking and merriment with ND in the national championship game!) and plan on 4 x 800 tomorrow and easy days the rest of the week leading into the 5K Saturday.

Okay, off to start sampling some delicious micro brews, but hopefully not too many so I still feel like running fast tomorrow!
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Re: It's a sprint, not a marathon

Post  Julie on Mon Jan 07, 2013 6:59 pm

Sounds like a good goal. I really think the shorter distances can be more difficult. I think one of the hardest races I ever ran was a 10K just because at least in a marathon I don't feel badly about slowing down for drinking or even walking in parts but then again I'm a slow marathoner. Very Happy I hope all goes well!
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Re: It's a sprint, not a marathon

Post  healdgator on Mon Jan 07, 2013 7:05 pm

Good luck, buddy
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Re: It's a sprint, not a marathon

Post  John Kilpatrick on Mon Jan 07, 2013 7:16 pm

That is funny that you consider halves and 10Ks "sprints"! Many would disagree! Good luck Jim!

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Re: It's a sprint, not a marathon

Post  Kenny B. on Tue Jan 08, 2013 10:08 am

Jim,

I like the plan you have in place on sticking to a bit shorter distance this year! Your 2 mile race was very good I see no sub 21:00 for sure happening. I think nailing down a training plan will help give you structure so you just are not winging it. I find I do better with structure as most of us runners probably do.
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Re: It's a sprint, not a marathon

Post  Chris M on Tue Jan 08, 2013 11:02 am

MCM is a GREAT race! And if you are in, I might have to also sign up and run it with you. KB Fitz could probably be talked into as well and we would have our own pace team for you. Wait, how fast have you gotten these days? Maybe I couldn't even keep up unless I get serious about the marathon again. Plus, you are of course welcome to stay at my house and then not have to deal with all those transportation logistics. I've got the whole MCM thing down in terms of telling you about the course. Its a great one to run and I believe fast times are indeed possible there. My 2nd fastest is MCM and I think it can definitely be a PR course.
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Re: It's a sprint, not a marathon

Post  mul21 on Tue Jan 08, 2013 11:25 am

John Kilpatrick wrote:That is funny that you consider halves and 10Ks "sprints"! Many would disagree! Good luck Jim!

Well, after running marathons, the shorter races do feel like sprints! Fortunately, that also means the pain is short lived.

Kenny B. wrote:Jim,

I like the plan you have in place on sticking to a bit shorter distance this year! Your 2 mile race was very good I see no sub 21:00 for sure happening. I think nailing down a training plan will help give you structure so you just are not winging it. I find I do better with structure as most of us runners probably do.

Agreed! I put something together yesterday and sent it off to my "coaching consultant" for remarks and I'll probably use some variation of that 8 week program starting at the end of this month.

Chris M wrote:MCM is a GREAT race! And if you are in, I might have to also sign up and run it with you. KB Fitz could probably be talked into as well and we would have our own pace team for you. Wait, how fast have you gotten these days? Maybe I couldn't even keep up unless I get serious about the marathon again. Plus, you are of course welcome to stay at my house and then not have to deal with all those transportation logistics. I've got the whole MCM thing down in terms of telling you about the course. Its a great one to run and I believe fast times are indeed possible there. My 2nd fastest is MCM and I think it can definitely be a PR course.

That would be great Chris! And I think DC is actually one of the few places I can get to directly from St. Louis! When does that usually sell out?
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Re: It's a sprint, not a marathon

Post  mul21 on Tue Jan 08, 2013 11:27 am

Rough night for the Irish against 'Bama. Ugh, that was awful. They just got completely dominated at the line of scrimmage on both sides of the ball.

Oh well, on to Illini basketball now. At least they've looked a lot better than expected thus far, especially after the beating they gave OSU last weekend!

Fighting off the drinkiness from last night and hopefully the 800s I have planned will go well.
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Re: It's a sprint, not a marathon

Post  John Kilpatrick on Tue Jan 08, 2013 11:45 am

mul21 wrote:That would be great Chris! And I think DC is actually one of the few places I can get to directly from St. Louis! When does that usually sell out?

Jim - I was under the assumption that it sells out in a couple of hours - better be quick on that come registration day - at least that is my understanding....

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Re: It's a sprint, not a marathon

Post  Kenny B. on Tue Jan 08, 2013 12:16 pm

John Kilpatrick wrote:
mul21 wrote:That would be great Chris! And I think DC is actually one of the few places I can get to directly from St. Louis! When does that usually sell out?

Jim - I was under the assumption that it sells out in a couple of hours - better be quick on that come registration day - at least that is my understanding....



John - it does sell out quickly. Good reminder!

Good luck Jim on the 800's! You'll sweat out the booze!
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Re: It's a sprint, not a marathon

Post  Mark B on Tue Jan 08, 2013 7:10 pm

Oof! I like going fast as much as the next guy, but I'm in awe of people who set their sights on causing themselves as much intense suffering as possible to see just how many seconds they can slice off their PRs.

Going long just takes time and patience. Going fast? That takes real work. Good luck!
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Re: It's a sprint, not a marathon

Post  Michele "1L" Keane on Tue Jan 08, 2013 8:58 pm

I like your goals Jim - good plan. I ran only sprints and half marathons in the first half of 2010 which led me to a fine marathon in the fall that year. I also think MCM is a great race and I ran it back in 1987 - it is where I went sub-3 and ran a PR, so I would say "yes" it is a PR course. (I know it is a bit different, but not too much so). Looking forward to following along this year.
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Re: It's a sprint, not a marathon

Post  mul21 on Wed Jan 09, 2013 4:17 pm

Looks like no MCM this year due to a schedule conflict. A couple of possibilities are Lakefront in Milwaukee and Twin Cities in Mpls/St. Paul. We shall see.

On a positive note, I had a solid workout last night. Totaled 6 miles with 4 x 800. I did the first 3 @ 3:16 and hammered the last on @ 3:08. It's amazing how much looser I feel already after getting back to doing my stretch/strengthen routine for the last week or so.
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Re: It's a sprint, not a marathon

Post  Michele "1L" Keane on Wed Jan 09, 2013 4:30 pm

Well, I know I am set to finally knock off Indiana and join the Millers there - maybe you can come into town there as well and bribe Tim to pace you ( Wink )
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Re: It's a sprint, not a marathon

Post  mul21 on Wed Jan 09, 2013 4:45 pm

Michele "1L" Keane wrote:Well, I know I am set to finally knock off Indiana and join the Millers there - maybe you can come into town there as well and bribe Tim to pace you ( Wink )

I did look at Monumental as well and it's definitely a possibility. I'll have to keep that in mind too. Probably less travel for me than the other two as well.
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Re: It's a sprint, not a marathon

Post  Kenny B. on Thu Jan 10, 2013 10:54 am

That was a solid 800 effort. You certainly have the speed. Just keep moving forward and with good health you will nail your goal!
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Re: It's a sprint, not a marathon

Post  Dave-O on Thu Jan 10, 2013 3:19 pm

Screw those ultra guys! 5k to Half is what its at.
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Re: It's a sprint, not a marathon

Post  Jerry on Thu Jan 10, 2013 6:39 pm

Dave-O wrote:Screw those ultra guys! 5k to Half is what its at.

Approval
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Re: It's a sprint, not a marathon

Post  T Miller on Fri Jan 11, 2013 8:33 am

Michele "1L" Keane wrote:Well, I know I am set to finally knock off Indiana and join the Millers there - maybe you can come into town there as well and bribe Tim to pace you ( Wink )

Hey Michele, that's awesome to hear. We jumped on the early registration so we're definitely in for Monumental. Unless you're talking about Tecumseh, I'm planning on running that too but Wendy won't be able to run that one. We've also discussed running JFK this year, depending on how our spring 50 goes, so that would mean that Monumental would be a training run.
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Re: It's a sprint, not a marathon

Post  T Miller on Fri Jan 11, 2013 8:33 am

Dave-O wrote:Screw those ultra guys! 5k to Half is what its at.

I heard that. Wink
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Re: It's a sprint, not a marathon

Post  Michele "1L" Keane on Fri Jan 11, 2013 7:57 pm

T Miller wrote:
Michele "1L" Keane wrote:Well, I know I am set to finally knock off Indiana and join the Millers there - maybe you can come into town there as well and bribe Tim to pace you ( Wink )

Hey Michele, that's awesome to hear. We jumped on the early registration so we're definitely in for Monumental. Unless you're talking about Tecumseh, I'm planning on running that too but Wendy won't be able to run that one. We've also discussed running JFK this year, depending on how our spring 50 goes, so that would mean that Monumental would be a training run.

Wow, guess I'd better register! I'm on it now.
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Re: It's a sprint, not a marathon

Post  mul21 on Sat Jan 12, 2013 2:35 pm

Indy looks promising. I reserved a hotel room for Friday and Saturday night but haven't pulled the trigger on registering yet. Looks to be a fair course with a little bit of roll and a decent downhill grade the last 4-5 miles to the finish. Pretty cheap as far as marathons go as well, especially if you register early.

I did a quick 4 miles with strides yesterday to get ready for this morning's 5K. That went about as well as I could have expected, especially considering the uphill finish the last half mile or so. I averaged 6:35 pace through the first 2 miles, which was just about where I wanted to be. I got passed by a few people on the downside of a hill just after the 2 mile mark but went by those people and a few more as it flattened out and started the uphill to the finish. Official finish time was 20:56, but that is a few seconds slow due to the gun start time and the course was a tad long. I think if everything is perfect (chip time and the right distance), I would have been around 20:40 or so. I'm happy with that because it tells me I'm in better shape right now than I was last year in March when I ran a 20:58 on a pretty comparable course that was a bit shorter and chip timed.

Now, off to move some firewood and take down the Christmas lights.
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Re: It's a sprint, not a marathon

Post  JohnP on Sat Jan 12, 2013 3:19 pm

Glad to see that you're healthy and in good shape! That series sounds good and should provide some good incentive to keep trainign well. I heard Monumental was pretty good and November should help with weather.
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Re: It's a sprint, not a marathon

Post  mul21 on Sun Jan 13, 2013 6:37 pm

Thanks John! Not quite 100% healthy yet, but hopefully headed that direction. I think the lower mileage right now is helping a lot.

I did my first double digit run since the marathon today. 10.2 miles in some cold, damp, and breezy weather. It wasn't all that bad in terms of being cold, but man, I need to find something better for my hands because my fingers were icicles by the time I got done. Nothing like a hot shower and warm sweats to fight off the chill. The run went well, even a little faster than I planned, possibly because my brain was telling my body to get out of the cold as quickly as possible! My legs felt surprisingly good after running a hard 5K yesterday too. I was a little worried I'd be more sore than I was and going 10 might be an issue but it wasn't a problem at all.
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