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Really quickly: HOLY CRAP! All this trail running has apparently imparted some speed: I just ran 17:09 5K with a bunch of friends at a local fun run! Either that, or I'm just not so good at trail running and rather decent at 5k-10k.
Best part: 2nd in age group (5th overall) meant that I took home a peach pie! Mmmmmm, delicious speed.
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United States24345 Posts
Ah I see they use pie to make things more fair. Next time you will be too fat to place well.
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I would like to be the first (via Strava-stalking) to congratulate Bonham on an amazing effort in the Edmonton Half Marathon today.
I will leave it up to you, Bonham, to reveal (or not) how well you did in a race report.
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On August 24 2014 22:56 micronesia wrote: Ah I see they use pie to make things more fair. Next time you will be too fat to place well.
It worked until this year! I had finished progressively slower, but oddly higher placing, since my first peach pie won in 2011.
Systems check today seems to indicate that the pie I scarfed down last night hasn't done too much damage yet.
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On August 25 2014 03:51 mtmentat wrote: I would like to be the first (via Strava-stalking) to congratulate Bonham on an amazing effort in the Edmonton Half Marathon today.
I will leave it up to you, Bonham, to reveal (or not) how well you did in a race report.
yeah I saw that too, sick stuff.
also great job on a 17 5K, so close to sub 17 too! mad speed.
I had my own milestone today, under 45 in a 10K (44:37) pretty happy with that, lately I've been putting most of my focus into building up my base for marathon run in October, happy to keep my 10K pace in the low 7:00/mile.
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On August 25 2014 08:39 LuckyFool wrote:Show nested quote +On August 25 2014 03:51 mtmentat wrote:+ Show Spoiler + I would like to be the first (via Strava-stalking) to congratulate Bonham on an amazing effort in the Edmonton Half Marathon today.
I will leave it up to you, Bonham, to reveal (or not) how well you did in a race report.
yeah I saw that too, sick stuff. also great job on a 17 5K, so close to sub 17 too! mad speed. I had my own milestone today, under 45 in a 10K (44:37) pretty happy with that, lately I've been putting most of my focus into building up my base for marathon run in October, happy to keep my 10K pace in the low 7:00/mile.
Thanks! 'Really fun seeing all our progress over this year: this Fall's running is going to rock (and already has!). Good luck with the marathon: that distance/time running is killer.
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Thanks dudes! I've had a super awesome, jam-packed day, but I'm going to write a race report tomorrow and post it in various bits of the interwebs, including here.
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On August 22 2014 13:52 L_Master wrote:Show nested quote +On August 22 2014 12:44 caznitch wrote: Question:
Im doing a training program that goes by heartrate. Today's run (and this is about 1 run a week) is interval training. It tells me to do threshold for 2 min and then 1 min rest (repeat 10 times). It asks me to stay under 173 bbm. Does this make any sense to anyone? When I go at threshold my hr is 180-185 and, while I understand the point of limiting my HR for my other weekly runs, should I be holding back on this type of training? What is your HR max, and what % of max HR does this program want you running at for threshold? As for "holding back", yes you should in the sense that a threshold run is not a time trial, so you are always holding yourself back during tempo runs as one doesn't do them at 5k pace. HR isn't bad, but I'm a big fan of doing tempos by feel more than anything. The HR can help you find that right feel to some extent, and can give other useful data, but what you're looking for is that feeling of going fast and strong, but not straining to get through or feeling like you are working overly hard.
I believe the threshold run asks for 80-85% of max which in my case is ~195-200. The HR training is helping me develop the feel that you mention, which I didn't instinctively have before.
I know that getting your HR down takes time but eff me! do I have a hard time seeing 70% of my max being a good tempo for me considering that's my HR when I (literally walk). Slight exaggeration on 'literally' but close nonetheless. The program has my recovery runs at 70-75% of my max which I have a hard time staying within (always popping over). The bulk of the runs are at 75-80% with one run a week working on intervals/threshold @ 80-85.
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My race report turned out to be an absolute wall of text. I had a great time and indulged myself in writing about that great time. For those of you with more free time than good sense, find it encased below.
+ Show Spoiler + I got up around 5 on Sunday morning after an extremely bad sleep to drink some coffee and try and calm my nerves. I hadn’t raced since last August before Sunday and I found the prospect worrying and exciting in equal measure. A bit of chocolate milk and some reading helped me stay calm.
One of the many things worrying me was the weather. It’s been beastly hot here for most of August, but in the days leading up to the marathon it seemed we had crossed abruptly into fall. It was somewhere south of 10 degrees C (that’s 50 Farenheit) when I got up, and I thought that might be too cold for comfort during the race. I was wrong about this. I did my warmup in a hoodie and felt very comfortable racing in a t-shirt.
I’d done a bad job of timing my warmup, leaving about 10 minutes from finishing my routine until the start of the race. The warmup itself went very well, though. I did 20 minutes of easy cruising with a few accelerations to race pace and felt very ready. I also ran into a guy I knew who was gunning for a 1:23. Chatting with him helped calm me down a good deal. (He also made his time, yeehaw!)
Anyway, I wildly underestimated how crowded the race chute would be, and had to pull some bold moves to get up near the front before the national anthem started.
Normally I am the last person in the world the barge through a crowd–and I say this as a Canadian. We invented being passive-aggressive with manners! But the prospect of losing two minutes weaving through the pack outweighed the risks of being rude in my mind. One of the advantages of being skinny is that you can slide through crowds pretty easy, I guess.
And then the gun went off and everyone rushed through the gate. In my last few races I’ve done a bad job of pacing, going out considerably faster than goal pace and then suffering for it in the later stages. Wise to the wiles of the pre-race atmosphere, this time I did a better job of running my own race. But I still went out a bit too fast.
The fact that everyone else does it doesn’t help any. It kind of blows my mind that, even among the most experienced runners at a race of this size, nearly everyone blows up within the first half. About 30 runners hit the first mile somewhere around 5:30, and for all but a handful, this was practically suicide pace.
The field slowly broke up between 4k and 9k. I passed a good number of people here, but not because I was trying to make a statement. Everyone else was just slowing down. After forcibly trying to hold up between 2k and 4k, I’d settled into what felt like a sustainable pace with 3:27km showing on my watch. I’d come up on a pack of runners and listen to their breathing. They all sounded like they were working far too hard to me. I’d push a little bit to get them out of my immediate field of vision so I could concentrate on running my pace. I think your subconcious will lock you into the pace of whoever you are close to if you are not careful, and I didn’t want that to happen yet because I didn’t think anyone around me would get under 1:15. I remember hitting 5k at 17:30 or so and 10k at 34-something.
At around 9k I fell in with two guys who seemed like good partners. I recognized both of them from our local running scene and knew they both had marathon PRs in the mid 2:30s.
This was the best part of the race for me. In my four years of running I had never experienced this: real racing, on a course with something at stake, against people around my ability. We three cruised along, weighing our remaining strength and wondering what our rivals were capable of, listening to the cheers of the crowd and our own breathing. I hope never forget this feeling.
This brought on another first for me. I had to think of something to do if it came down to the wire. Should I make like Farah and try to surge ahead in the final 800? Should I hit it with 5k to go and try to hang on? Should I split the difference and make a move heading into the last mile? It was exciting to think about these things–or to try to, anyway. Fatigue was beginning to dull my mind a bit.
Lucky for me, my chess-playing abilities didn’t enter into the equation. Around 13k–which is also when I saw a dude running the full marathon in a Batman costume–I looked down at my watch and saw that it read 3:28/km. We were slowing down.
I pushed a bit, hoping I wouldn’t spark an 8k dash for the finish. I hit the next two k in 3:24 and 3:25. My two rivals mostly hung on. I didn’t look behind me, but I could hear their watches beep every kilometre, and the crowd call out their names. My lead couldn’t have been more than a hundred metres.
With 5k to go, where I had planned to hit the jets if we were still bunched up, I found my jets weren’t much in the mood for being hit. I hung on, feeling a bit like a hunted animal, wondering when I would be passed. The half marathon course overlaped the 10k course at this point, so the road became thick with other runners and I lost track of my pursuers.
But at 2k to go, I was still in the lead. There is a long bridge in Edmonton called the High Level that I often run over, including when I’ve got about 2k to go on medium-long and long runs. I try to push it when I’m on it, and I tried to pretend I was on the High Level at this point.
It worked. I managed a surge or two to ward off a sprint finish, crossing the line 15 seconds ahead of my pursuers.
Other than a 1:15 finish, I’d hoped to land somewhere in the top 10 of this race. The half marathon is usually the marquee event on the local running calendar, but I still thought a 1:14 or so would put me somewhere around sixth.
But this turned out to be a scorching field. The winner clocked 1:03:37. Second place was 1:03:58, and third was 1:04:16. A guy named Kip Kangogo who is probably the strongest runner in the province and who has a legitimate shot at making the Canadian team for Rio 2016, and who I thought was the odds-on favorite to win, finished fourth in 1:05:21.
A bit of googling revealed the top two dudes as sub-2:15 marathoners. Ian Burrell, who was second, finished third at the US Half Marathon Championships last year.
So I’m probably more proud of 9th place than I have any right to be. Actually, my only real negative from the whole experience is that I didn’t get to see the elite field go by because of the course route. Those dudes are on a whole other plane, and it would have been great to see them in battle against one another.
And now, of course, I’m chomping at the bit to get to Portland.
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On August 26 2014 12:19 Bonham wrote:My race report turned out to be an absolute wall of text. I had a great time and indulged myself in writing about that great time. For those of you with more free time than good sense, find it encased below. + Show Spoiler + I got up around 5 on Sunday morning after an extremely bad sleep to drink some coffee and try and calm my nerves. I hadn’t raced since last August before Sunday and I found the prospect worrying and exciting in equal measure. A bit of chocolate milk and some reading helped me stay calm.
One of the many things worrying me was the weather. It’s been beastly hot here for most of August, but in the days leading up to the marathon it seemed we had crossed abruptly into fall. It was somewhere south of 10 degrees C (that’s 50 Farenheit) when I got up, and I thought that might be too cold for comfort during the race. I was wrong about this. I did my warmup in a hoodie and felt very comfortable racing in a t-shirt.
I’d done a bad job of timing my warmup, leaving about 10 minutes from finishing my routine until the start of the race. The warmup itself went very well, though. I did 20 minutes of easy cruising with a few accelerations to race pace and felt very ready. I also ran into a guy I knew who was gunning for a 1:23. Chatting with him helped calm me down a good deal. (He also made his time, yeehaw!)
Anyway, I wildly underestimated how crowded the race chute would be, and had to pull some bold moves to get up near the front before the national anthem started.
Normally I am the last person in the world the barge through a crowd–and I say this as a Canadian. We invented being passive-aggressive with manners! But the prospect of losing two minutes weaving through the pack outweighed the risks of being rude in my mind. One of the advantages of being skinny is that you can slide through crowds pretty easy, I guess.
And then the gun went off and everyone rushed through the gate. In my last few races I’ve done a bad job of pacing, going out considerably faster than goal pace and then suffering for it in the later stages. Wise to the wiles of the pre-race atmosphere, this time I did a better job of running my own race. But I still went out a bit too fast.
The fact that everyone else does it doesn’t help any. It kind of blows my mind that, even among the most experienced runners at a race of this size, nearly everyone blows up within the first half. About 30 runners hit the first mile somewhere around 5:30, and for all but a handful, this was practically suicide pace.
The field slowly broke up between 4k and 9k. I passed a good number of people here, but not because I was trying to make a statement. Everyone else was just slowing down. After forcibly trying to hold up between 2k and 4k, I’d settled into what felt like a sustainable pace with 3:27km showing on my watch. I’d come up on a pack of runners and listen to their breathing. They all sounded like they were working far too hard to me. I’d push a little bit to get them out of my immediate field of vision so I could concentrate on running my pace. I think your subconcious will lock you into the pace of whoever you are close to if you are not careful, and I didn’t want that to happen yet because I didn’t think anyone around me would get under 1:15. I remember hitting 5k at 17:30 or so and 10k at 34-something.
At around 9k I fell in with two guys who seemed like good partners. I recognized both of them from our local running scene and knew they both had marathon PRs in the mid 2:30s.
This was the best part of the race for me. In my four years of running I had never experienced this: real racing, on a course with something at stake, against people around my ability. We three cruised along, weighing our remaining strength and wondering what our rivals were capable of, listening to the cheers of the crowd and our own breathing. I hope never forget this feeling.
This brought on another first for me. I had to think of something to do if it came down to the wire. Should I make like Farah and try to surge ahead in the final 800? Should I hit it with 5k to go and try to hang on? Should I split the difference and make a move heading into the last mile? It was exciting to think about these things–or to try to, anyway. Fatigue was beginning to dull my mind a bit.
Lucky for me, my chess-playing abilities didn’t enter into the equation. Around 13k–which is also when I saw a dude running the full marathon in a Batman costume–I looked down at my watch and saw that it read 3:28/km. We were slowing down.
I pushed a bit, hoping I wouldn’t spark an 8k dash for the finish. I hit the next two k in 3:24 and 3:25. My two rivals mostly hung on. I didn’t look behind me, but I could hear their watches beep every kilometre, and the crowd call out their names. My lead couldn’t have been more than a hundred metres.
With 5k to go, where I had planned to hit the jets if we were still bunched up, I found my jets weren’t much in the mood for being hit. I hung on, feeling a bit like a hunted animal, wondering when I would be passed. The half marathon course overlaped the 10k course at this point, so the road became thick with other runners and I lost track of my pursuers.
But at 2k to go, I was still in the lead. There is a long bridge in Edmonton called the High Level that I often run over, including when I’ve got about 2k to go on medium-long and long runs. I try to push it when I’m on it, and I tried to pretend I was on the High Level at this point.
It worked. I managed a surge or two to ward off a sprint finish, crossing the line 15 seconds ahead of my pursuers.
Other than a 1:15 finish, I’d hoped to land somewhere in the top 10 of this race. The half marathon is usually the marquee event on the local running calendar, but I still thought a 1:14 or so would put me somewhere around sixth.
But this turned out to be a scorching field. The winner clocked 1:03:37. Second place was 1:03:58, and third was 1:04:16. A guy named Kip Kangogo who is probably the strongest runner in the province and who has a legitimate shot at making the Canadian team for Rio 2016, and who I thought was the odds-on favorite to win, finished fourth in 1:05:21.
A bit of googling revealed the top two dudes as sub-2:15 marathoners. Ian Burrell, who was second, finished third at the US Half Marathon Championships last year.
So I’m probably more proud of 9th place than I have any right to be. Actually, my only real negative from the whole experience is that I didn’t get to see the elite field go by because of the course route. Those dudes are on a whole other plane, and it would have been great to see them in battle against one another.
And now, of course, I’m chomping at the bit to get to Portland.
Shite that's cool! Great read! Nice to see a fellow Albertan too as well.
My thoughts when I did my HM was 1:40 of "fuck this sucks... fuck this sucks..." into crossing the finish line and almost passing out.
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On August 26 2014 12:19 Bonham wrote:My race report turned out to be an absolute wall of text. I had a great time and indulged myself in writing about that great time. For those of you with more free time than good sense, find it encased below. + Show Spoiler + I got up around 5 on Sunday morning after an extremely bad sleep to drink some coffee and try and calm my nerves. I hadn’t raced since last August before Sunday and I found the prospect worrying and exciting in equal measure. A bit of chocolate milk and some reading helped me stay calm.
One of the many things worrying me was the weather. It’s been beastly hot here for most of August, but in the days leading up to the marathon it seemed we had crossed abruptly into fall. It was somewhere south of 10 degrees C (that’s 50 Farenheit) when I got up, and I thought that might be too cold for comfort during the race. I was wrong about this. I did my warmup in a hoodie and felt very comfortable racing in a t-shirt.
I’d done a bad job of timing my warmup, leaving about 10 minutes from finishing my routine until the start of the race. The warmup itself went very well, though. I did 20 minutes of easy cruising with a few accelerations to race pace and felt very ready. I also ran into a guy I knew who was gunning for a 1:23. Chatting with him helped calm me down a good deal. (He also made his time, yeehaw!)
Anyway, I wildly underestimated how crowded the race chute would be, and had to pull some bold moves to get up near the front before the national anthem started.
Normally I am the last person in the world the barge through a crowd–and I say this as a Canadian. We invented being passive-aggressive with manners! But the prospect of losing two minutes weaving through the pack outweighed the risks of being rude in my mind. One of the advantages of being skinny is that you can slide through crowds pretty easy, I guess.
And then the gun went off and everyone rushed through the gate. In my last few races I’ve done a bad job of pacing, going out considerably faster than goal pace and then suffering for it in the later stages. Wise to the wiles of the pre-race atmosphere, this time I did a better job of running my own race. But I still went out a bit too fast.
The fact that everyone else does it doesn’t help any. It kind of blows my mind that, even among the most experienced runners at a race of this size, nearly everyone blows up within the first half. About 30 runners hit the first mile somewhere around 5:30, and for all but a handful, this was practically suicide pace.
The field slowly broke up between 4k and 9k. I passed a good number of people here, but not because I was trying to make a statement. Everyone else was just slowing down. After forcibly trying to hold up between 2k and 4k, I’d settled into what felt like a sustainable pace with 3:27km showing on my watch. I’d come up on a pack of runners and listen to their breathing. They all sounded like they were working far too hard to me. I’d push a little bit to get them out of my immediate field of vision so I could concentrate on running my pace. I think your subconcious will lock you into the pace of whoever you are close to if you are not careful, and I didn’t want that to happen yet because I didn’t think anyone around me would get under 1:15. I remember hitting 5k at 17:30 or so and 10k at 34-something.
At around 9k I fell in with two guys who seemed like good partners. I recognized both of them from our local running scene and knew they both had marathon PRs in the mid 2:30s.
This was the best part of the race for me. In my four years of running I had never experienced this: real racing, on a course with something at stake, against people around my ability. We three cruised along, weighing our remaining strength and wondering what our rivals were capable of, listening to the cheers of the crowd and our own breathing. I hope never forget this feeling.
This brought on another first for me. I had to think of something to do if it came down to the wire. Should I make like Farah and try to surge ahead in the final 800? Should I hit it with 5k to go and try to hang on? Should I split the difference and make a move heading into the last mile? It was exciting to think about these things–or to try to, anyway. Fatigue was beginning to dull my mind a bit.
Lucky for me, my chess-playing abilities didn’t enter into the equation. Around 13k–which is also when I saw a dude running the full marathon in a Batman costume–I looked down at my watch and saw that it read 3:28/km. We were slowing down.
I pushed a bit, hoping I wouldn’t spark an 8k dash for the finish. I hit the next two k in 3:24 and 3:25. My two rivals mostly hung on. I didn’t look behind me, but I could hear their watches beep every kilometre, and the crowd call out their names. My lead couldn’t have been more than a hundred metres.
With 5k to go, where I had planned to hit the jets if we were still bunched up, I found my jets weren’t much in the mood for being hit. I hung on, feeling a bit like a hunted animal, wondering when I would be passed. The half marathon course overlaped the 10k course at this point, so the road became thick with other runners and I lost track of my pursuers.
But at 2k to go, I was still in the lead. There is a long bridge in Edmonton called the High Level that I often run over, including when I’ve got about 2k to go on medium-long and long runs. I try to push it when I’m on it, and I tried to pretend I was on the High Level at this point.
It worked. I managed a surge or two to ward off a sprint finish, crossing the line 15 seconds ahead of my pursuers.
Other than a 1:15 finish, I’d hoped to land somewhere in the top 10 of this race. The half marathon is usually the marquee event on the local running calendar, but I still thought a 1:14 or so would put me somewhere around sixth.
But this turned out to be a scorching field. The winner clocked 1:03:37. Second place was 1:03:58, and third was 1:04:16. A guy named Kip Kangogo who is probably the strongest runner in the province and who has a legitimate shot at making the Canadian team for Rio 2016, and who I thought was the odds-on favorite to win, finished fourth in 1:05:21.
A bit of googling revealed the top two dudes as sub-2:15 marathoners. Ian Burrell, who was second, finished third at the US Half Marathon Championships last year.
So I’m probably more proud of 9th place than I have any right to be. Actually, my only real negative from the whole experience is that I didn’t get to see the elite field go by because of the course route. Those dudes are on a whole other plane, and it would have been great to see them in battle against one another.
And now, of course, I’m chomping at the bit to get to Portland.
You're a beast. Thanks for the write-up. It was a treat to read and I cheered for you from start to finish. Can't wait for your marathon. It's completely mind-boggling for me that you can run so incredibly fast, finish 9th and that the elites are still 30secs/km fast than you are.
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Thanks dudes! I'm happy you got some enjoyment out of that yarn. We aim to please!
Totally with you on the awe that real elites inspire, Don. They almost seem like a different kind of human being.
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At the risk of tooting my own horn to the point of exhaustion, I'm feeling very strong right now. I just split 10k in under 34 minutes for the second time ever, and I did it as part of an LT workout towards the end of a pretty challenging week of training.
(Running the workout on a superfast track probably had something to do with it. Dat polyurethane!)
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On August 31 2014 14:48 Bonham wrote: At the risk of tooting my own horn to the point of exhaustion, I'm feeling very strong right now. I just split 10k in under 34 minutes for the second time ever, and I did it as part of an LT workout towards the end of a pretty challenging week of training.
(Running the workout on a superfast track probably had something to do with it. Dat polyurethane!)
Good stuff! Just be careful not to be too sharp at the shorter distances too close to the marathon. Though from your training that doesn't look like it should be a problem.
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@Bonham, awesome race report, really nice read!
I have a small question, how does dieting before long and exhausting runs go? Do you take in anything during the race?
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So August comes to an end, looks like I ran 131.2 miles according to Strava but I know I did a couple treadmill runs that I never logged on there so I think my total for the month was more like 140-145 range.
I'm happy with that mileage, although my paces have not been improving as much as I'd like. I guess it's part of the problem with having to train for a marathon, I really only have 1-2 days a week max where I feel I can really do any sort of legitimate speed work, otherwise my legs just feel completely trashed on weekend long runs. Overall I should still be on track to easily achieve my goal, I've set a (probably rather modest) marathon goal of 3:45 which would still destroy my time from last year. I think I might end up being closer to 3:30 shape because I've run some of my long runs in 8:30 or under pace in much hotter/humid conditions than race day.
September will be the most important month of training for me, I've built the base, now it's time to refine the pace. I might set a new goal time depending on what kind of paces I find myself running my long runs in September. Especially if I get a couple cooler morning/more race like conditions later in the month.
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Just run up and down Mount Diablo in California today. Ended up being 16 miles round trip.
Body feels like death.
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On September 01 2014 12:15 dudeman001 wrote: Just run up and down Mount Diablo in California today. Ended up being 16 miles round trip.
Body feels like death.
On the plus side though you did just run up a fucking mountain
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On September 01 2014 05:31 Z-BosoN wrote: @Bonham, awesome race report, really nice read!
I have a small question, how does dieting before long and exhausting runs go? Do you take in anything during the race?
Are we talking about a race or a training run? You don't need any food during a 2 hour long training run. Just eat what you normally eat, make sure that you're hydrated and have pooped enough. Races are quite similar. If you have done a couple of them you can pretty much rely on your routine. Hydrated post-run and consume good amounts of proteins (4:1 carb:protein ratio is recommended) If you run longer than 2 hours you might want to eat something but my advice is anecdotal and you should do what feels best for you I think. I ate during my very long training runs when I was preparing for a 31k race in the spring mostly because I wanted to practice eating while running.
On September 01 2014 08:14 LuckyFool wrote:+ Show Spoiler +So August comes to an end, looks like I ran 131.2 miles according to Strava but I know I did a couple treadmill runs that I never logged on there so I think my total for the month was more like 140-145 range.
I'm happy with that mileage, although my paces have not been improving as much as I'd like. I guess it's part of the problem with having to train for a marathon, I really only have 1-2 days a week max where I feel I can really do any sort of legitimate speed work, otherwise my legs just feel completely trashed on weekend long runs. Overall I should still be on track to easily achieve my goal, I've set a (probably rather modest) marathon goal of 3:45 which would still destroy my time from last year. I think I might end up being closer to 3:30 shape because I've run some of my long runs in 8:30 or under pace in much hotter/humid conditions than race day.
September will be the most important month of training for me, I've built the base, now it's time to refine the pace. I might set a new goal time depending on what kind of paces I find myself running my long runs in September. Especially if I get a couple cooler morning/more race like conditions later in the month. Can't wait four your race. All the marathon training will pay off early next season if you want to focus on the shorter distances.
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