re: Official Running Log/Marathon Training Thread

Bocam;

Best wishes for a great race. Save the questioning for the last 10 miles. Go earn that buckle!



I'm pretty sure no shirt / tank season is over here. Brisk 24 degrees with dusting of snow and some ice patches. can manage with shorts but my hands even with gloves go numb. My dog LOVES it!!!!

Jordan;

you still wanting to sell those NB SC V2? think you said they are size 9. if so send me an email krspruell@gmail.com

I treat most of my long runs as progression runs. I like to do the final 5 miles or so at a harder effort to simulate race conditions. So a 15 mile run for example will be 5 miles easy 5 miles Z2 5 miles Z3.

Ironman Florida for me tomorrow. Was hoping to run a 3:20 marathon off the bike but looks like it will be too warm. 82 air temp/65 dew point and sunny. My only hope is to really pound the water at aid stations and get as much ice down my tri suit as possible. Don't want to make the same mistake at Ironman Texas back in April where I was too aggressive dumping water on me and got way too much in my shoes which made them heavy and wet which led to a huge blister.

For me it's based on heart rate, so Z1 for me is a heart rate below 139 and Z2 is a heart rate between 139 and 154.

Z1 runs are easier in cold weather. When it's warm and humid even easy efforts default to Z2.

I set my zones through a basic Garmin LTHR test every now and then. I've found my peak 1 hour heart rate in a half marathon race is usually what my actual threshold is.

Sent.

I did my 3rd New York City marathon yesterday in 4:26. The weather was great and the crowds phenomenal. Now on to Tokyo in March to complete the 6 world majors. My legs really tired at mile 18 forcing me walk some. After Tokyo, I think I’ll race only half marathons or less. My body breaks down to much with marathons now at age 53.

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Keep me posted if you figure out any good workouts and how it's going

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Race was this past Saturday. Did not hit my lofty 19:59 goal - had my excuses lined up though Ended up running 21:01, went out too fast and grenaded around 2.50 miles. It was way too warm and I got sick two weeks into training, so high intensity workouts were a no go for 2 weeks or so. I found 1k repeats on 2:00 rest to be a solid 5k predictor. I was hitting 6:30-6:40ish per mile on those and that ended up being my average race pace.

5k is such an elusive race for me. I guess I just don’t run them enough. I go out too fast every time, I fall apart at 2.5 miles every time. My legs felt fine, but aerobically I cannot keep up a 6:26/mile pace for that long.

3:34 run off the bike at Ironman Florida. Might not seem like an impressive time but it was 86 degrees, sunny and humid with a headwind half of the way. Battled cramps the last 10 miles because I lost half of my sodium on the bike and all of my sodium on the run, having to rely on the inadequate on-course nutrition instead. Was still the 6th best run in my age group, and a Top 25 run overall for the whole field.

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Pinhoti100 done! 15k elevation. 27 hours, 36 minutes.

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You got that buckle!!! Congratulations dude!!

4 easy tonight at 8:52. 62 mile bike ride on Saturday. Saving these legs a bit.