Slowly moving to a sub-3

May 17, 2024

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Location:

Puyallup,WA,USA

Member Since:

Apr 15, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

I've been running since I was a 7th grader in 1988. At Washington High School (Parkland, WA), I ran on the cross country team and did the 800m, 1600m, and 3200m in track and field.

In college, a hamstring injury and IT band pain ended my college competitive racing almost before it began. With the help of my cousin, Preston, who was in Physical Therapy School, my injuries healed and I began running again.

In the 2000's my goals shifted to attaining a BQ. After making nearly every mistake possible in the marathon, I finally BQ'd and then ran Boston in 2010.

Personal Records:

1600m: 4:31 (1992)

Marathon: 3:09:41 (2012)

Short-Term Running Goals:

Get my body weight below 180 lbs

Race a sub-40 10k

Consistently run 40+ miles/week

Long-Term Running Goals:

Sub 3 hour marathon PR

Race a sub 5 minute mile... one more time! (Last time I did it was when I was a teenager.)

Personal:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Ghost 6 Lifetime Miles:						4.68

Mon, Oct 08, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

ZERO

Very sore today. It was a joy to get up and move from one operatory to the next all day long.

Looks like my mile splits were cut off from yesterday's overly-long race entry. I'll try posting them here:

lap time distance mile pace AverageHeartRateBpm MaximumHeartRateBpm

1 0:07:40 1.01 0:07:34 142 153

2 0:07:14 1.00 0:07:15 159 164

3 0:07:45 1.06 0:07:21 160 168

4 0:06:42 0.97 0:06:53 150 156

5 0:07:11 1.03 0:07:00 152 158

6 0:06:48 0.96 0:07:05 155 158

7 0:07:20 1.02 0:07:10 154 158

8 0:08:12 1.01 0:08:06 153 162

9 0:06:58 1.00 0:06:59 154 159

10 0:07:08 1.01 0:07:03 153 157

11 0:07:01 1.00 0:07:00 156 162

12 0:07:08 1.00 0:07:07 160 164

13 0:06:50 1.00 0:06:51 159 163

14 0:07:03 1.00 0:07:03 159 161

15 0:07:06 1.00 0:07:05 161 163

16 0:07:16 1.00 0:07:16 160 164

17 0:08:01 1.06 0:07:34 167 171

18 0:06:35 0.95 0:06:55 163 169

19 0:07:32 1.01 0:07:26 160 167

20 0:07:16 1.01 0:07:12 162 165

21 0:07:18 1.01 0:07:14 165 170

22 0:07:05 1.01 0:06:59 167 171

23 0:07:06 1.01 0:07:03 162 169

24 0:07:12 1.01 0:07:07 170 174

25 0:07:02 0.97 0:07:15 169 173

26 0:07:25 1.03 0:07:12 170 172

27 0:01:37 0.23 0:06:59 174 177

Weight: 0.00

Comments

From DLTheo on Sat, Oct 13, 2012 at 12:30:44 from 76.28.161.119

Now you have to get ready for some Saturday long runs on the Foothills trail. I'm running 12 today, so in a few weeks, after you've recovered, we should be able to do some 14-16 milers.

Then you have to plan on TCM in May. The new course is supposed to be fast! Next spring we can get some runs in on the course.

From Carl on Sun, Oct 14, 2012 at 22:53:51 from 216.161.241.200

Tacoma City sounds like a doable goal. Maybe you and I can pace each other to a sub-3?

I'll probably sign up for the FSRC Resolution Runs for next year. Do you want to do kilometer or mile series?

From I Just Run on Mon, Oct 15, 2012 at 08:55:58 from 67.79.11.242

Way to go Carl, what an accomplishment! Your splits look very consistant. I'm still trying to figure out your training stratigy :-) It's sure working for you!

This is the way I would like to be able to run a marathon - both pace and HR, but I'm a long way from it :-)

Congradulations!!!

From DLTheo on Mon, Oct 15, 2012 at 10:50:25 from 155.130.107.20

I'm not sure, yet, on the series. I probably won't be able to do a series again this year. I'll definitely be there on January 1. I'd like to do the 20 miler as a pace run so if I want to be competitive in the series I'd have to race the first three which seems unlikely. I'll have to decide as January approaches.

Maybe so on Tacoma. It's too early to predict a pace right now. I'd like to shoot for sub 2:55, but I may be shooting for 3:05 or 3:15.

From Carl on Mon, Oct 15, 2012 at 15:08:21 from 24.19.78.45

IJR (Preston): I didn't follow a training plan. I basically did all that I could without re-injuring my hamstring. Ideally, I would have liked to run consistent 50 mile weeks. Some concepts I try to follow:

Keep long runs ideally to 1/4 of total weekly mileage. 1/3 is okay too. Sometimes a long run might be 1/2 of mileage, but I try not to let that happen. Long runs really don't need to last longer than 2 1/2 hours.

Do lots of easy running. Finish a run feeling like you could turn around and repeat it if you wanted to.

Do shorter races to evaluate your fitness. 10K's are ideal. All-out 1/2 marathons are too long; they are better for MP runs.

Incorporate more MP running as the marathon approaches.

Allow for complete healing/recovery in the taper.

Run a good race. We place WAY too much emphasis on our training, and too little on race-day execution.

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