12 miles in IRC ... 1:56:24 ... 9:41 pace ... 139 hr. During this base-building phase, I've been running all my runs at easy pace which for me is just under 10 min miles. I've been building and this will be my first 50 mi week. I'm registered for the Hamilton Boxing Day 10-miler and am having this debate with myself as to the pace I should run it at. I threw in a MP mile at 8:30 this morning around the 9 mi mark just to regain the feel for the pace. Seems like a big jump given I haven't run MP miles since my marathon end of September. My last 10-miler early this past summer was at 8:10 and I followed that with a HM at 8:13. But without any speedwork so far, I'm wondering what pace I should be targeting. I'm thinking that this race will give me a good idea where my conditioning is as I move into my training plan in January. Any thoughts as to pace or how hard I should run it? Certainly don't want to risk injury at this point.
PJ

Tim,

Nice Web site and some interesting tools you have for keeping track of all your running stuff. I downloaded the David Hays log a couple years ago and got the idea for displaying monthly and YTD totals in my log from it. It's pretty impressive-definitely more complicated than what I have and a bit more detail than I need.

I like the Training Intensitites worksheet you added that is based on vdot. I have a similar workshot in the log I made that it isn't included in the one I posted earlier. It's based on Tinman numbers rather than Vdot but they are similar. I would have posted it but didn't want to do it without his permission.

I took the liberty of downloading yours and will be looking it over more closely when I have more time later. Good stuff.

Jim

Friday - 6 miles at 8:40 pace on grass loop

Saturday - 8 miles incuding 3-mile club race on hills (19:06); a decent time for me on this course--better than I expected. Historically I've average about 6 sec a mile slower than for 5k on flat.

That is quick Joe. I don't think I ever ran 14 miles that fast in training even when I could run 10k in 34.

I noticed that you are doing the Pfitzinger, Dougas schedule for next buildup. That surprised me considering what a Daniels desciple you've been. I guess you said something about conintuing to use Daniels charts for part of it though. How's the mileage push coming along?

Joe,

I just went and read your post about the Active.com takeover. You were very reasonable and I don't disagree with your point of view. If this were the only thread I cared about, I might be satisfied to stay here on Active.com.

But this isn't the only thread I care about. I like to read or at least skim practically all the threads, especially the daily workout thread. People have bailed out of here. I think there are about 16 posts in today's Active.com daily thread. There are almost 60 posts in the daily thread over at RunningAHEAD:

http://runningahead.com/groups/MastRun/Forum

Granted those posts aren't of the quality you are used to on this thread. But you see my problem, and why I'm having trouble holding on here: too many of my friends have left.

I feel bad about the whole thing. Wherever I go, I've lost a lot of friends. I wish Cool Running had never been taken over by Active.com. In retrospect, it was like God kicking Adam and Eve out of Eden. OK, maybe not quite of that magnitude, but work with me here, as I struggle to find an appropriate metaphor.

Dark Horse

Hey Dark Horse,

I don't worry about it. I've always visited more than one site although the old CR was my favorite. There are some positives about having so many too choose from, but my susceptability to to "senior moments" can make it tough to remember where I heard certain things and where I said them.

The 50 plus thread will always one of my frequent stops no matter where it ends up.

Canfit, you will find the pace you should run in that ten-miler. Go out easy for the first mile, then pick it up to MP and see how well you can hold it. The reason I say this is because you can always back off MP without big risk to finishing (unlike say a fiveK where if you go out too fast you die!), and after all, a race ought to have some quality miles shouldn't it? You will be fine. Post here how the final 3 miles went.

KS, I am here but I am not talking to you and Dark Horse because I am still smarting over the earrings post.

Fred, where is the 50+ thread going? Is it staying here, going over to KR, or hopping around? This thread is a big deal to me and it would be nice if it were in once place, no matter where that is.

And finally, let me just acknowledge that I am not sure which is more boring: to be injured and post lame workouts such as 1.1 miles walking on dirt, followed by a slow jog on the dirt (so I can see if my foot hurts later today), or to be the people who log on here and have to read about my workouts. I'm half tempted not to bother to post this **** until I feel like I can train again. Spareribs

Ribs,

Sorry to hear you are still struggling. Does the eliptical aggravate it too? You can dump on me all you want.

I was talking to a very fast 47-year old yesterday while at the club. He's back on the injured list after having a couple years of good health. The one before this was what he thought to be sciatica. He said it lasted more than half a year before it finally went away on it's own. The newest thing is groin strain. It's hard to find a group of runners where the topic of injuries doesn't come up.

Maybe there will be more than one 50 plus thread. If so I'll visit them all.

Jim