Run-Down Forums Forum Index Run-Down Forums

 
 FAQFAQ   SearchSearch   MemberlistMemberlist   UsergroupsUsergroups   RegisterRegister 
 ProfileProfile   Log in to check your private messagesLog in to check your private messages   Log inLog in 
Run-Down Forums Forum Index
Distance Den
Thoughts, Advice, Opinions...
Post new topic   Reply to topic

Goto page Previous  1, 2, 3, 4  Next
Post new topic   Reply to topic    Run-Down Forums Forum Index -> Distance Den
View previous topic :: View next topic  
Author Message
graeme
Varsity
Varsity


Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada

PostPosted: Sat Jan 17, 2004 10:45 am    Post subject: Reply with quote

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
Back to top
View user's profile Send private message Send e-mail MSN Messenger
Ducks Fan
Varsity
Varsity


Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or

PostPosted: Sat Jan 17, 2004 1:36 pm    Post subject: Reply with quote

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...
Back to top
View user's profile Send private message
Ducks Fan
Varsity
Varsity


Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or

PostPosted: Sat Jan 17, 2004 1:56 pm    Post subject: Reply with quote

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...
Back to top
View user's profile Send private message
Ducks Fan
Varsity
Varsity


Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or

PostPosted: Sun Jan 18, 2004 1:20 am    Post subject: Reply with quote

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...
Back to top
View user's profile Send private message
Paul
Olympic Medalist
Olympic Medalist


Joined: 28 Apr 2002
Posts: 1610
Location: Oregon

PostPosted: Sun Jan 18, 2004 3:29 am    Post subject: Reply with quote

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
Back to top
View user's profile Send private message
Ducks Fan
Varsity
Varsity


Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or

PostPosted: Sun Jan 18, 2004 7:03 pm    Post subject: Reply with quote

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...
Back to top
View user's profile Send private message
Micah Ward
Olympic Medalist
Olympic Medalist


Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA

PostPosted: Sun Jan 18, 2004 7:35 pm    Post subject: Reply with quote

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.
_________________
"Find the level of intolerance you can tolerate and stay there." David Horton
Back to top
View user's profile Send private message Send e-mail
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Sun Jan 18, 2004 7:44 pm    Post subject: Reply with quote

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. Wink Run yourself into the ground once every couple weeks and you'll be thankful for those light days!

Dan
_________________
I get injured so you don't have to.
Back to top
View user's profile Send private message Send e-mail Visit poster's website
Ducks Fan
Varsity
Varsity


Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or

PostPosted: Sun Jan 18, 2004 7:51 pm    Post subject: Reply with quote

Is 8 too much?
_________________
November 9th...
Back to top
View user's profile Send private message
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Sun Jan 18, 2004 8:57 pm    Post subject: Reply with quote

Depends how you're drawing out the weekly mileage...

Dan
_________________
I get injured so you don't have to.
Back to top
View user's profile Send private message Send e-mail Visit poster's website
Ducks Fan
Varsity
Varsity


Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or

PostPosted: Sun Jan 18, 2004 9:27 pm    Post subject: Reply with quote

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...
Back to top
View user's profile Send private message
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Sun Jan 18, 2004 10:06 pm    Post subject: Reply with quote

Unless you were at 50+ last week, that's too much.

Dan
_________________
I get injured so you don't have to.
Back to top
View user's profile Send private message Send e-mail Visit poster's website
Ducks Fan
Varsity
Varsity


Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or

PostPosted: Sun Jan 18, 2004 10:12 pm    Post subject: Reply with quote

Last week is when I really started running longer and I totaled 52 miles.
_________________
November 9th...
Back to top
View user's profile Send private message
graeme
Varsity
Varsity


Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada

PostPosted: Sun Jan 18, 2004 10:37 pm    Post subject: Reply with quote

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.
Back to top
View user's profile Send private message Send e-mail MSN Messenger
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Sun Jan 18, 2004 10:44 pm    Post subject: Reply with quote

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
_________________
I get injured so you don't have to.
Back to top
View user's profile Send private message Send e-mail Visit poster's website
Display posts from previous:   
Post new topic   Reply to topic    Run-Down Forums Forum Index -> Distance Den All times are GMT - 8 Hours
Goto page Previous  1, 2, 3, 4  Next
Page 2 of 4

 
Jump to:  
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot vote in polls in this forum


Powered by phpBB © 2001, 2002 phpBB Group