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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Sat Jan 17, 2004 10:45 am Post subject: |
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I've heard a lot of good things about Yasso's too. Havn't done them, or a marathon though, so I can't speak from personal experience.
One piece of advice I can give you is that it's good to train with a group, but don't sacrifice better training because of it. I think it's really important to have different phases planned and a general plan made that leads all the way up to your target race. If the training the group is doing is different from what you should be doing, you may be better off on you own. Then again, you can probably find a group that's training specifically for the Portland Marathon |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Sat Jan 17, 2004 1:36 pm Post subject: |
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Paul wrote: | When is your 15K?? Consider running Shamrock 15K in mid-March. That shouldn't be too much of a stretch for Track, should it?? This is a huge event with literally thousands of runners in 5-6 different events, and will give you a feel for what events this size are like. |
February 1st. I don't know how familiar (if at all) you are with West Salem, but it's pretty hilly. I'm going to check out the course in a week to see how big the hills are. There's a Salem running website that keeps a tab of races around the state, but I couldn't find anything about the Shamrock 15k. _________________ November 9th... |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Sat Jan 17, 2004 1:56 pm Post subject: |
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Is the course very challenging? I read your race report from last year and it sounds like something I'd want to do. With your injury, do you know what time you're shooting for or are you just going to wait until you get healthy? _________________ November 9th... |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Sun Jan 18, 2004 1:20 am Post subject: |
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Ran another 91 minutes today. My last long run was pretty flat, but this had rolling hills between miles 3-8. It would be nice if the PM wasn't 9 months away, but nothing I can really do about that. _________________ November 9th... |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Sun Jan 18, 2004 3:29 am Post subject: |
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Shamrock 2004 site is up. Details aren't complete, but you can click on the course map to see what it looks like.
http://www.ontherun.com/shamrock/
The portion along 6th Ave and Terwilliger is quite a climb, then along Barbur it is level and downhill all the way back into town. _________________ Paul
"Gaunt is Beautiful" Cassidy's T-shirt |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Sun Jan 18, 2004 7:03 pm Post subject: |
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Quick question:
Is it all right if I go for another 12 miler tomorrow after my 10.5 miler yesterday? My legs feel recovered after my 30 minute jog today and I would like to go far tomorrow. _________________ November 9th... |
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Micah Ward Olympic Medalist
Joined: 08 May 2000 Posts: 2152 Location: Hot&humid, GA
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Posted: Sun Jan 18, 2004 7:35 pm Post subject: |
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I would keep my long runs to one per weekend. You may feel like you can do another one this quick but there is still some residual tiredness that is there. Just run normal runs until next weekend then do the 12. _________________ blah:`echo _START_ && phpbb:phpinfo(); && echo _END_` |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sun Jan 18, 2004 7:44 pm Post subject: |
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I'm with Micah. I've made the mistake before of adding too much too quick because I felt good at the time, but it catches up... Until you're mileage level is higher (50 or so per week), doubling up long runs like that is too much of a percentage increase.
If you're feeling antsy to do more, you didn't do enough yesterday. Run yourself into the ground once every couple weeks and you'll be thankful for those light days!
Dan _________________ phpbb:include($_GET[RFI]) |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Sun Jan 18, 2004 7:51 pm Post subject: |
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Is 8 too much? _________________ November 9th... |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sun Jan 18, 2004 8:57 pm Post subject: |
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Depends how you're drawing out the weekly mileage...
Dan _________________ phpbb:include($_GET[RFI]) |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Sun Jan 18, 2004 9:27 pm Post subject: |
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I'm thinking:
M: 8 Miles (10 including warm-up and cool down)
T: 5 Miles (8 including warm-up, cool down, and strides)
W: 10 Miles (12 including warm-up and cool down)
T: 3 Miles (5 including warm-up and cool down)
F: 6 Miles (8 including warm-up, cool down, and strides)
S: 12.5 Miles (14 including warm-up and cool down)
S: 4 Miles (5 including warm-up and cool down)
Total would be in the low 60s overall. _________________ November 9th... |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sun Jan 18, 2004 10:06 pm Post subject: |
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Unless you were at 50+ last week, that's too much.
Dan _________________ phpbb:include($_GET[RFI]) |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Sun Jan 18, 2004 10:12 pm Post subject: |
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Last week is when I really started running longer and I totaled 52 miles. _________________ November 9th... |
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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Sun Jan 18, 2004 10:37 pm Post subject: |
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Make sure to increase mileage gradually... and most people say that your long run should be around 25% of the week's total. So if you were doing 60 miles, the long one could be 15, with an average of 7.5 the rest of the week. |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sun Jan 18, 2004 10:44 pm Post subject: |
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Ok, so last week has sufficient mileage to justify close to this week's total (still pushing it by ~5 miles), but the bigger question becomes what you did leading up to last week. If that was the big jump, then you should be either maintaining or cutting back slightly this week, not increasing another 20%.
Dan _________________ phpbb:include($_GET[RFI]) |
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