Run-Down Forums

[AM_Runner]

Well I finally did it... Took long enough! I qualified for Boston! Amazing day felt goo dthrough most o fthe race just concentrated and worked it the whole way through and squeaked it in by about 30 seconds. Put enough tim ein the bank early and even with a quick bathroom break still got it in.

Miles were as follows 7:05, 7:09, 7:15, 7:11, 7:16, 7:29 (bathroom stop included), 7:21, 7:13, 7:17, 7:23, 7:22, 7:20, 7:29, 7:30, 7:24, 7:09, 7:25, 7:58, 7:23, 7:31, 7:37, 7:51, 7:48, 7:46, 7:55, 7:47, 1:20... 3:15!!!!

So I faded a bit at the end but still got it in I knew where I was time wise and what I had to give the whole time just kept concentrating on turnover turnover turnover - for some reason I lost focus at mile 18... that 7:58 (my slowest mile of the day) but got it back the next mile and pushed from there, and plowed on through So happy that I qualified and will be at Boston for the 110th running of the race!

65 3:15:33.6 1710 KURT STEEGE PRINCETON NJ M 36 07:27 35-39M 7/130
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The long run is what puts the tiger in the cat.

[Indeurr]

[Indeurr]

I would not worry about the slow--down at the end of the race. In majority of cases negative splits are beneficial. However, there are many great athletes who run positive splits, even effort, or even pace.
The prime example of an athlete who runs positive splits over the marathon is Paula Radcliff.
Usually, her unorthodox strategy brings her a victory. However, in the sweltering heat of Greece, during the last year's Olympics, putting an extra effort in the beginning of the marathon lead to heat exhaustion, and ended her hopes to win an Olympic marathon medal.
I believe that her decision not to run a marathon, and only to participate in the 10 K race, in Helsinki, Finland, this year, during the world championships, is wrong. Finland is usually much cooler than Greece.
Sorry, about side tracing, but I could not stop myself, but to make an observation.
You have to find out and decide what strategy is right for you.
Once more,
COGRATULATIONS.


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Kolaczek Rahiim Scooter 69 Drago Hornet pecunia dekolak kolakows Drago etc.
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[Dan]

Very nice! What's next, hours of icing?

Dan
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[AM_Runner]

Thanks Guys - it was a great moment for me...

Icing probably would have been a good idea however I had already promised my daughter that she coul dgo on a steam engine ride that day so after driving the hour home after the race I had to pack the family up and drive another 30-40 mins over to this place that has the old steam engines running so we could do that... Needless to say I slept well last night
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The long run is what puts the tiger in the cat.

[Micah Ward]

Congratulations Kurt!!!! Great race!!!!!

My daughter ran Boston today and she said it is an experience not to be missed. She ran slightly negative splits and finished in 3:40:51. She started conservatively due to the warm temps so she had a little left at the end.

Sorry to hijack your thread but I couldn't remember where we had talked about her running Boston before so I just threw it in here.

BTW, which marathon did you run to qualify?
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[AM_Runner]

Not at all Micah! If you had not mentioned it I would have asked - I was watching her progress early in the race... and finishing up in 8:24 pace is real good - especially after early in the race she was goin along at about 8:45 around the 10-15K point. So she really did well in the hills to maintain a faster pace than she did on the early downhills - must be the great training coach...

I ran the NJ marathon its along the Jersey shore - only about 1700 people and pancake flat it was a little warm but they have been doing a good job of making this a nice race to qualify at
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The long run is what puts the tiger in the cat.

[Micah Ward]

It is interesting that you mention her pace on the hills. All the way back to high school cross country she has considered hills to be her strength. She said that Heartbreak at Boston was not as tough as she expected. In fact she spent a good deal of training for Boston on running down hills to get her quads ready for the overall decline in elevation that this course has. I was very proud of her performance. She does not like warm weather runs so I think she did very well.

Do you think you will try to train for a sub 3:15 at next year's Boston or just go for the experience and see what the day brings?
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[AM_Runner]

Thats great - I am personally on eof those crazy hill loving people myself!

Depends on how a lot of things go - 1st and foremost is the upcoming birth of daughter #2 (somewhere in the next 2-3 weeks) see what type of training that allows me - but my goals are really to get in some good XC racing in th fall and early winter - some faster 1/2 marathons (get under that 1:30) and see what the buildup looks like If I do go for a time yeah I will try to hammer it - maybe even go for 3:10. It works out to be a good weekend next year as well with it falling on Easter Monday - so I can go up and hang with the family for the long weekend... make it a whole family thing, maybe even get my dad to fly out from AZ for the weekend and race...

You planning on being there with your daughter? Did you go this time? I don't recall whether you said you were going or not?
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The long run is what puts the tiger in the cat.

[Micah Ward]

I didn't get to go Boston with her. But she has a group of running friends that went and I think there were three of them that ran the race. I would like to do Boston some day but I need to get my first marathon run and then my qualifier run and then.........
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[AM_Runner]

Well you better hurry up then there man! so I can buy you a beer up there!

Very different in my training this time which is odd - no super long runs - longest run was about 16 miles But then again with New York, Philly, Arizona and now NJ thats 4 marathons in about 6 months so I guess I got it in that way
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The long run is what puts the tiger in the cat.

[Dan]

Nothing like racing for race preparation...

Dan
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[AM_Runner]

Yeah true its been pretty good and I have done some real quality stuff but haven't really gotten over 50 much since the Az one in Jan... most weeks have averaged in the 45-55 range...

But I have had a lot of good runs in there...
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The long run is what puts the tiger in the cat.

[Micah Ward]

Which brings up the question I have been meaning to ask....what is your training like? I am suprised that your long run has only been 16 miles but then again there was an article in Running Times about the Hanson Project's training program and they recommend a long run of only 16 miles.

So what all have you been doing? Tempos? Intervals? Fartleks? Weekly long runs? Bi-weekly long runs?

Gimme the details....I want that beer in Boston!!!
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[AM_Runner]

That was a good article actually but had nothing to do with the way things went... I can sure give you a lot of info based on what I have done for sure

One of the things I was thinking about after this latest marathon was regarding my training... its been very different than any other one I had done... Partially because I was never sure that I was ever going to do it so there was never any chance to get nervous about it... I also never laid out any specific plan for my performance - however I did to some extent follow a plan... (I was doing a lot of the training to help out the girl I coach for Boston) so to some extent I followed that although at a lower mileage because of when I was able to get into it after the January marathon.

What struck me most were a few main things.

No "long runs" of 20 miles - in fact my longest run of the period leading up was 16 and I think that was only once - plenty of 14 and 15 ers but no real long one - that may be tempered by the fact that in Nov - April (6 months) I started 4 marathons and finished 3 dropping my Marathon PR over the course from before these 6 months of 3:48 - to its current 3:15. NYC - DNF, Philly - 3:28, AZ - 3:23, NJ - 3:15.

The long Runs that were done were done differently - many of them were done as Fartlek (most) or Progression (fewer) - easy 2-4 mile start followed by things like 5 mins on (7-7:30 pace) 5 mins off (8 - 8:30 pace) for 10X and a slower cooldown

My average Run time was faster - many more runs at a quicker pace even the shorter easy runs seemed to be at a better pace.

My usual distance was down running more like 45 miles (between 45 - 55 miles)

Probably a little more racing (2 half marathons and a 5 K over the last month and a bit)

I can actually export the trining to an Excel sheet or post it here - can also give you any of the other plans I have put together specifically the one that I used to coach off of and building from if you want

I basically do a lot of Buildup, follwed by some targeted speed, and wind up with a lot of task specific work before the taper. - two different types of taper I work best of little taper (or I have not found the right way yet) and Karin works best with a bit more rest than I in the last two weeks...
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The long run is what puts the tiger in the cat.