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Broke 4 hours - what's next?

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Re: Broke 4 hours - what's next?

Post  Michele "1L" Keane on Tue Jan 13, 2015 6:44 pm

I found the same thing whilst working on my cadence, and now it seems easy to be around 174-178 even when I feel like I'm running (or I am) a slow pace.  Good work, Tim.
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Re: Broke 4 hours - what's next?

Post  Tim C on Wed Jan 14, 2015 10:22 pm

Mike MacLellan wrote:Nice half, Tim.  I'd agree that you're looking to be in good shape for 3:55 as long as the endurance is there.  I know you'd mentioned wanting to do more speed work, but I found the most success taking Hal's Intermediate plan and adding mileage to it (to peak at 65-70mpw).  Just my $.02.  

And yeah, rain?  What's up with that?  Talked to my parents last night and they said they were happy for a change in scenery.  I guess bountiful sunshine does lose its luster after awhile...

Yeah, Mike, I totally agree on the adding mileage.  When I say adding speed work, I have to preface by saying that I did none at all for my last 2 races so adding even a little will be a change.  I'm trying to add 1 mile to most runs, sometimes more, as I know endurance is key for me.

Nancy & Michele - thanks.  It's good to feel like I'm on the right track right now and feel good doing it.

Did 8 probably a little too fast today as I had to get in early.  Ran the first 5 before the sun even thought about making an appearance, which I hate, but sometimes you just gotta do it.
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Re: Broke 4 hours - what's next?

Post  Tim C on Sat Jan 17, 2015 3:03 pm

Pace run this morning - 8.25 @ 8:49. Felt really comfortable. 17 on tap for tomorrow which I'm only dreading slightly as my running partner can't join me so this will be a solo run...
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Re: Broke 4 hours - what's next?

Post  Tim C on Sun Jan 18, 2015 3:08 pm

Got the 17 miler in: 17.3 in 2:45:29 for a 9:35 pace. HR average was 131 (seems a little low...). Physically this was an easy run, quite a confidence builder after a pretty good 8 yesterday. Mentally, I find it hard to run that far by myself..... "I still have HOW far to go???".

43 miles for the week...
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Re: Broke 4 hours - what's next?

Post  Tim C on Sun Jan 25, 2015 9:26 pm

Mid-week runs went great, but were pretty much completely done in the early morning dark this week, which means running on streets. Pretty pissed at how many people roll up to stop signs / lights and never look to their right. Glance to their left and gas it - almost got clipped a couple of times. Idiots....

Schedule called for runs of 8 and 18 this weekend, however a wedding in San Diego Saturday night pretty much nixed any chance of 18 on Sunday so I ran it on Saturday with a group from my club also training for LA. Plan was to run at the Santa Ana riverbed starting at 6. Figured I'd check the weather so I know what to put out so as not to wake the wife - 60 degrees with 30+ mph winds...wth? Yup, Santa Ana winds were howling when we got there. Gusts to 35-40 at times. The 9 miles with the wind at our backs was fine but the 9 into the wind were just brutal - almost brought us to a stop a couple of times. Blowing so hard it was difficult to hear the person right next to you. Blowing sand in your eyes - just not fun. Finished it but it was a struggle.

Wedding was fun but just couldn't get up and run this morning. Drove the 2 hours home after brunch (and a bloody mary!) and went out for 6.5 miles at about 3:30. (Have I mentioned how much I hate afternoon runs???) No ill effects from yesterdays run or the mount of alcohol last night so I ran the middle miles pretty fast. However, it was still about 78 degrees and there is a fire nearby somewhere. Bunch of fire truck sirens and the smell was pretty bad the last couple of miles.

So enough of my bitching about the wind and heat this weekend. Not as bad as some of you have with the ice and cold but a pretty tough couple of runs just the same...
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Re: Broke 4 hours - what's next?

Post  Mike MacLellan on Sun Jan 25, 2015 10:12 pm

Ahhhhh, California.  I miss our "winters."  I read about those Santa Anas - 89mph clocked near Julian!!!

Your mental fortitude is making me think that this whole 5am running thing might be feasible.  

Lastly, your post touched on why (until recently) I've never had a training partner running.  One of those luxuries that just makes it worse when they're not around.  Then again, could be worth the trade, as 95% of the time you've got someone to talk to on those long miles...
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Re: Broke 4 hours - what's next?

Post  Tim C on Sun Jan 25, 2015 11:02 pm

Mike MacLellan wrote:Ahhhhh, California.  I miss our "winters."  I read about those Santa Anas - 89mph clocked near Julian!!!

Your mental fortitude is making me think that this whole 5am running thing might be feasible.  

Lastly, your post touched on why (until recently) I've never had a training partner running.  One of those luxuries that just makes it worse when they're not around.  Then again, could be worth the trade, as 95% of the time you've got someone to talk to on those long miles...

Mike,
These winds were brutal.  I don't know what the peak gusts were yesterday but it was blowing HARD...

I'm lucky as while I do all of my mid-week runs solo, I rarely have to do a long run solo.  I have some very good friends to run with that it make it so much more enjoyable.  One of my partners, a woman that regularly places in her age group, does most of the talking so I just nod and agree and we move on....

On a side note, brunch in SD this morning was comical.  Late January, 80 degrees, lots of short shorts and bikini tops to be seen, runners, roller-bladers, beach cruisers, etc.  The surf was huge but pretty much closed out, but there were tons of surfers out trying.  Sitting on the boardwalk waiting for our table and people watching was amazing...
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Re: Broke 4 hours - what's next?

Post  Mike MacLellan on Mon Jan 26, 2015 8:08 am

Comical, that's the word.  What a Face  Reminds me of my days in La Jolla as an undergrad - we always loved the first warm days of spring because it meant the baggy sweatshirts and sweats were replaced with something a little more eye-catching.  Oh, boys.
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Re: Broke 4 hours - what's next?

Post  mountandog on Mon Jan 26, 2015 11:19 am

Mike MacLellan wrote:Comical, that's the word.  What a Face  Reminds me of my days in La Jolla as an undergrad - we always loved the first warm days of spring because it meant the baggy sweatshirts and sweats were replaced with something a little more eye-catching.  Oh, boys.
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Re: Broke 4 hours - what's next?

Post  Tim C on Wed Jan 28, 2015 12:46 am

So I just got a free entry into the Surf City half this sunday. I am definitely NOT going to race it all out as I raced a half 3 weeks ago and did exactly what I wanted to do. (1:48 - 8:18 pace). This is a step back week for me... 18 last week and the first of two 20's next week. Thinking of running it as a long MP pace run (8:55 or so) and hoping I finish feeling like I could run another 13 at that pace.
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Re: Broke 4 hours - what's next?

Post  Tom H on Wed Jan 28, 2015 1:20 pm

Tim C wrote:So I just got a free entry into the Surf City half this sunday.  I am definitely NOT going to race it all out as I raced a half 3 weeks ago and did exactly what I wanted to do.  (1:48 - 8:18 pace).    This is a step back week for me... 18 last week and the first of two 20's next week.  Thinking of running it as a long MP pace run (8:55 or so) and hoping I finish feeling like I could run another 13 at that pace.

Tim, can you really run it as a training run at MP?  I always struggle with good intentions then getting the adrenaline/testosterone going and end up pushing hard.  Maybe if it was a free entry I wouldn't feel like I'd have to get my money's worth?  Nah Smile .
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Re: Broke 4 hours - what's next?

Post  Tim C on Wed Jan 28, 2015 6:32 pm

Tom H wrote:
Tim C wrote:So I just got a free entry into the Surf City half this sunday.  I am definitely NOT going to race it all out as I raced a half 3 weeks ago and did exactly what I wanted to do.  (1:48 - 8:18 pace).    This is a step back week for me... 18 last week and the first of two 20's next week.  Thinking of running it as a long MP pace run (8:55 or so) and hoping I finish feeling like I could run another 13 at that pace.

Tim, can you really run it as a training run at MP?  I always struggle with good intentions then getting the adrenaline/testosterone going and end up pushing hard.  Maybe if it was a free entry I wouldn't feel like I'd have to get my money's worth?  Nah Smile .

Tom,

Actually I think I can.  First, it is a free entry so I'm not out anything.  Second, I have paced the 2 hour group multiple times at this race, which is an even slower pace, so I don't think it will be an issue.

I AM wondering if I want to even hassle with it though since it would only be a training run.  I can knock 12 miles off by my house in well under 2 hours and be done.  This is a big event (as in 15-20k runners) with the parking issues that go along with that.  We have preferred parking but it is still a 6 hour deal to get there, get parked, wait for the start, run the race, gather everyone up, drive back home.

I think I just talked myself out of doing it....
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Re: Broke 4 hours - what's next?

Post  nkrichards on Thu Jan 29, 2015 6:13 pm

I struggle not to race races during training but I love running races during training if they are local and not a big hassle.  That doesn't sound like the case in this instance.
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Re: Broke 4 hours - what's next?

Post  Tim C on Thu Jan 29, 2015 7:50 pm

nkrichards wrote:I struggle not to race races during training but I love running races during training if they are local and not a big hassle.  That doesn't sound like the case in this instance.

You're right and I bowed out today.  Gonna keep it simple...
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Re: Broke 4 hours - what's next?

Post  Tim C on Sat Jan 31, 2015 1:24 pm

8 mile MP run today.  Beautiful morning and the run felt good, although I sometimes hate the head games when preparing for a race.  I kept thinking "yeah, this pace is fine but I'm only running 8 miles, no way can I hold this for 26...".  Or, after about 6 miles thinking "only 2 to go today, but come race day it's 20 to go!".  I even had headphones on today but the conversation in my head was annoying...

SplitsTimeCumulative TimeMoving TimeDistanceElev GainElev LossAvg PaceAvg Moving PaceBest PaceAvg HRMax HRAvg Run Cadence
18:51.28:51.28:511.005178:518:518:09102140166
28:49.417:418:491.0010108:498:497:51140154168
38:37.526:188:381.0014118:378:388:00148161171
49:00.835:199:011.0081709:019:018:29144157169
58:55.444:148:551.0014148:558:558:11142152169
68:34.952:498:351.0013178:358:357:49143157170
78:50.91:01:408:511.00--128:518:518:33137142170
88:47.21:10:278:471.0015--8:478:478:32137143170
91:32.21:12:001:320.18----8:378:368:32138140170
Don't know why the totals were dropped... 8.18 miles at 8:48 pace with 139 ave HR.  Overall nice run.
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Re: Broke 4 hours - what's next?

Post  Mike MacLellan on Sat Jan 31, 2015 1:44 pm

FWIW, I've never run more than 10mi @ MP before race day.  8 @ MP with 6 weeks to go sounds about right, to me.
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Re: Broke 4 hours - what's next?

Post  Tim C on Sun Feb 01, 2015 3:30 pm

Sorry to hear about the weather some of you are having but it couldn't have been nicer here today. Bright sunshine, about 55 at the start and probably got into the low 60's at the end.

12.5 miles, 1:58 for 9:29 average. A tad bit faster than I wanted but it felt easy. Average HR was 129.

20 on tap for next Sunday so I'll have to start mentally preparing.
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Re: Broke 4 hours - what's next?

Post  Tom H on Sun Feb 01, 2015 3:47 pm

Your training is looking really good Tim.  20+ is always a mentally tough training run for me too.  Let me know if you find the trick in preparing for it such that it isn't so Smile .
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Re: Broke 4 hours - what's next?

Post  Tim C on Fri Feb 06, 2015 10:18 pm

Thanks, Tom.  I'll let you know Sunday afternoon if i found the 'trick'.  ha ha

So I've had a bit of a breakthrough recently.  Had to be in the office super early Wednesday so decided I would get my 8 miles in after work.  (Have I mentioned how much I HATE running after work)?  Anyway, this is about the 3rd time I've had to do this in the last couple of weeks and they are actually getting easier.  Wasn't planning on running any MP pace miles but miles 2-7 were well under that pace.  Tried to slow down and it just felt easy so I went with it.  It's been a great feeling lately to feel like MP is pretty comfortable.  I know I have to be careful and not run too many miles this way, but when I consciously try to slow down yet I'm still running faster than planned, it's a definite confidence builder.

Had to fly to NoCal for business at the last minute yesterday so actually missed a run, something I haven't done in several weeks.  So I will run a little longer Saturday than planned and then run a slow 20 on Sunday.  I feel good and I feel rested so that is a good thing I guess.

While I was knocking out some easy 8:45 miles Wednesday I started wondering what's ahead.  I KNOW I'm a stronger runner than at any point in my extremely short 8 year running career.  But I am 58 and at some point I just know I'm going to start going backwards.  I just hope I can keep improving for the next couple of years...
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Re: Broke 4 hours - what's next?

Post  Tim C on Mon Feb 09, 2015 10:25 pm

Got my Tuesday and Wednesday runs in last week, 5 and 8 miles respectively, but had to fly out Thursday so missed that run. Figured I'd up my Saturday run from a planned 5 at MP to 8 miles in the hills. Probably not the smartest thing to do as Sunday was 20 which wound up being pretty tough. Ran with a couple of friends for most of it, actually picked up the pace for the last couple of miles, but I was beat when I finished. This was the first long run I've done in a while where I just didn't feel like doing anything after for a few hours. Finally, after 4 or 5 hours I felt human again and was able to wash the cars and do some other chores around the house.

Woke up this morning, a planned day off, feeling fine so I'm no worse for the wear. Step back week this week and will have to miss tomorrows run as I have to fly to SF first thing and back tomorrow night. I have missed a handful of runs this time around, for various reasons, but haven't missed any of the long runs so I feel ok about things. Another 20 in 2 weeks then taper time.....
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Re: Broke 4 hours - what's next?

Post  nkrichards on Wed Feb 11, 2015 11:27 pm

Sounds like training is going well.  Those 20's are often tough but it doesn't sound like anything long lasting/serious.

Only one more 20 before taper time...our marathon is approaching quickly!
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Re: Broke 4 hours - what's next?

Post  Tim C on Thu Feb 12, 2015 10:51 am

Yup, 20's are tough. I may have gone into this last one a bit overly confident as my long runs have been going well. 20 is still 20....

Out the door at 5:30 this morning for an easy 5 miles. Santa Ana conditions, 69 degrees and real windy. How do you run an out and back route and have the wind in your face the entire way???
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Re: Broke 4 hours - what's next?

Post  Mark B on Fri Feb 13, 2015 1:50 am

How? You live in Southern California during Santa Ana season. Boy, that brings back memories.

You're training is going really well, Tim. I'm wondering if you're planning any 3:1 long runs at this point -- with the first three quarters of your long run at your normal long run pace then picking it up in the last quarter to almost but not quite marathon pace. I always found it to be a good stimulus and a great confidence builder.
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Re: Broke 4 hours - what's next?

Post  Tim C on Fri Feb 13, 2015 10:01 am

Mark B wrote:How? You live in Southern California during Santa Ana season. Boy, that brings back memories.

You're training is going really well, Tim. I'm wondering if you're planning any 3:1 long runs at this point -- with the first three quarters of your long run at your normal long run pace then picking it up in the last quarter to almost but not quite marathon pace. I always found it to be a good stimulus and a great confidence builder.

Yeah Mark, I was going to run the last 4 at MP Sunday but wasn't feeling it.  I was able to pick it up for the last 2 though.  I fully plan on doing a 4 mile fast finish on my 2nd 20 next week.  Did that twice last cycle and yes, they are a great confidence builder.

And the weather here has been kind of stupid lately - supposed to be mid-80's every day for the next week.  What we really need is rain but there is none in the forecast...
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Re: Broke 4 hours - what's next?

Post  mountandog on Fri Feb 13, 2015 10:05 pm

I like what I'm seeing Tim.  Finish line is getting close.
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