quote:<HR>Originally posted by Nirvana91:
Sorry that I've dropped off the face of the Earth for a while.

I am VERY much of the opinion that optimal running requires adequate time away from serious training. I think anyone that goes all out in training for month after month after month (or year after year after year) is seriously risking injury and possibly a loss of motivation of running. I myself have faced this situation (never injured, but I've felt on the brink) numerous times, and taking time off, usually over a month, is an amazing cure.

So for the past few weeks, I have been "off" from training. I'm still running, obviously, but working and living life take priority for a while I think it's important to recognize that while I DO term running as a "lifestyle," it's really just a fun hobby.

Anyway, that's the long-winded version of me saying that although I don't really post any more, I will still check in every once in a while. I will be back in training after the new year and I'm sure I'll be posting more at that time. I finally feel recovered from my 50 mile race in October. Although my legs are really itching for some hard work and racing, I still plan on taking this time off so I can come back stronger and better next year. I'll be shooting for sub 17 in the 5k and sub 4:35 in the mile next year, a far shot from this year's marathon and ultra goals. I'm looking forward to it

Good luck in all your running endeavors in the meantime, I'm sure you'll all do great!

<HR>

Nirvana
it was good to read this; I feel that there are way to many that don't take the needed time off, not only for the body but there mind, running should be a pleasure, I am coming up on 41 years of steady running and have never had an injury other then falling down trails!! and there have been times that I have pushed my body to limits and that is a good thing however I do listen to my body and take the breaks that I need. So Nirvana take the time you need and don't worry the road/trails will be there.
Tom

quote:<HR>Originally posted by CMJHawk86:

Thinking about my race strategy some more...according to the website, in my range they have pacers for 3:15, 3:30, 3:45. My basic goal is to run 3:30 or better, but if I have a shot at a 3:20 BQ I definitely want to go for it. So what do people think? Should I start with the 3:30 group and try to run away from it late? Or should I start with the 3:15s and see how long I can hang on, in the hope it might pull me to a 3:20? C'mon, I know you've all got an opinion.

RunAsics - no run today? You've been nailing those tempo runs pretty well yourself lately.
<HR>

My non-marathon pacer experience (based off making the wrong pace group choice in two HMs) would be to start with the 3:30 group. Then pick-it up based on how you feel.

My plan is for a treadmill run after work. Monday is typically my speedy day so tempo is on my mind. I'm feeling pretty lack lustre at the moment so it will be a game time decision on actual pace.

Tonya- The Vikings have been good to me in fantasy too. I wish I would have picked up AD, but I did for some reason decide to give TJack a start this week and it actually worked out really well for me. Just had a feeling. Definitely make a concious decision to take it easy either way after Boston for a bit.

Nirvana- great to see you back. Enjoy the rest of your...rest I guess.

RFF- I'm assuming you would prescribe some moldy cheese as the cure? At least I'm not a Lions fan...

Dan- how far off is Tacoma?

Hawk- I'd second the more conservative estimate- with a caveat. How confident are you in your own pacing. While it's definitely more harmful to go out too fast than too slow, it's also not too optimal to try to negative split 10 minutes. If you really think that 3:20 is a resonable goal (which I think it is given your training) I'd try to go out in like 7:45s for most of the first half. That would put you on pace for somehitng like 3:22-23 and put you in a great position to pick it up over the last 6 or so. One thing to consider with going out with the 3:30 group- you'll have 10 minutes to make up in the last X miles. That'll still have you having to go at least 20 seconds faster than your goal pace for a good number of miles. No matter if those are the first 13 miles, or the last 13- it's still going to be awfully tough and I would guess not too far off of HM pace. This is all dependant on your confidence in self pacing- but I think you can do it.

Look at me- run one poorly executed marathon and you think you can give two paragraphs of advice.


(Oh yeah- I was really happy to see that Indianna got into a bowl game. After Hoeppner (sp?) dying last year, it was really good to see his team rally together to put in a good season)

Hawk - I'll give you my opinion, but I believe that everyone is
different, and you should just go with what you feel most
adequate.

When I ran my marathon I started out that morning
searching for the 3:30 pacer. There was supposed to be one,
but I couldn't find him anywhere (turns out he decided he
wasn't up to it). I was pretty confident I could do a 3:20,
but I wasn't THAT confident, so I decided NOT to go with
the 3:20 pacer. I decided to go on my own.

Point is--I believe you and I have an oddly similar approach
to running, and our styles of training are very close. If you
think you are confident enough in your ability to go at it
alone, you should. If you feel like you'd be able to pace
yourself, you absolutely should.

Like many others, I've only run that one marathon, so
I don't have a lot of room to talk. In the end it's all up to
you anyway.

------------------
tonya[/URL" target="_blank">
My Log[/URL" target="_blank">

Omaha Marathon 09/23/07 -- OA Female Winner/BQ/PR (First Marathon)
Boston Marathon 04/2008 -- New York Marathon 11/2008

http://This message has been edited by tonya921 (edited Dec-03-2007).

For me today, I did an uneventful 4.2 miles.

Tomorrow I hope to do an early morning 10 mile tempo run.

Tonya- I am actually if "off season" mode right now until Jan 1, then I will get ready for Boston (if I chose to run it). Then I will take a break for a month before I run more than 15 miles per week. I think that helps me alot.

Hawk- After looking at your times this year, I think you can do a 3:20. I would run without the pacers. They are calling for perfect weather. My 3:20 race plan was to run the first mile between 7:45-8:00, then run every other mile up to 13.1 in 7:33 (between 7:30-7:35, but no miles under 7:30, if you are there, then back off). Miles 13-20 continue at 7:33 pace. You have now banked about 90 seconds to give back over the last 10k. Keep shooting for 7:35-7:40 as long as you can and at mile 20, just start running one mile at a time. I took a gel at the start, then one at 8, 14, 18, 20, 22. That is two more than normal, but I think they really helped my to run so well.

Of course adjust your splits if they throw in a big hill in the race. Stay positive, respect the distance, stick to your plan and keep talking yourself into believing in yourself.

I wish you the best.

Moldy Cheesey Boy here

CMJHawk86 - 3:30 @ 8:00 Pace ... 3:20 = 7:38 pace

You could run a couple of miles with the 3:30 pace group, but after you get too many mile into it the paces are far enough apart that it will be difficult

Miles @ 8:00 Remaining miles / pace
3 23.2 / 7:35
6 20.2 / 7:31.5
9 17.2 / 7:26.5
13.1 13.1 / 7:16

If it were me, I would have a clear strategy going into the race, but if you run more than 6 miles with the 3:30 pace group it may be hard to speed up enough.

Having said that - My 1st marathon I just ran with no strategy but to run at the fastest comfortable pace I could the 1st 20 miles (2:28 ish = 7:25 pace) and then ran hard the last 6.2 (41:48 = 6:45) to average 7:15 pace for the whole race.

Its a tough call that you will have to make, because you will get to experience the "Thrill of Victory" or the "Agony of Shuffling in on Toasted Legs"

quote:<HR>Originally posted by Mailbox Head:

Look at me- run one poorly executed marathon and you think you can give two paragraphs of advice.


(Oh yeah- I was really happy to see that Indianna got into a bowl game. After Hoeppner (sp?) dying last year, it was really good to see his team rally together to put in a good season)

<HR>

LOL...hey it's all good. My one marathon was also "poorly executed." At Philadelphia last year (not nearly as fit as now), I was on a 3:18 pace after 10 miles...I finished in 3:50.

It was a surprise with IU, even with them rallying around like they did. We've been doormats for so long...oh well, I know what I'll be doing at 6pm on New Year's Eve, watching college football on (go figure) the NFL Network.

CMJHawk86

I believe that you hit it on the head - 3:30 is too slow -

Hopefully you are good at making friends on the run -

I usually find people to run with that are a good fit - Although the 2007 Grandmas found me friendless - They other 9, I found someone.

My guess is that the marathon is big enough that if you run the 1st 3-5 miles at a steady pace you will find that you are running around a few people - Or potential friends

I find the more windy it is the more people want to be my friend - Of course since I am > 200# I make a good wind block