Sweet run, Jimmy. I have a lot to learn from you once I get past basebuilding.
Master of Inconsistency
Ain't Wastin' Time No More !
Jimmy, nice job today and thanks for the Kudos,
I was wondering how these LT runs feel after doing all those slow miles . I can only imagine how painful sub 8 pace must feel after such a long layoff. When I ran most of my mileage last year at around 9mpm the tempos (7:30)were tough. I think I'm going to wean myself slowly back into it when my time comes.
BTW: Whats your Max HR?, 177 is a pretty high AHR for a LT run.
11/20/08 pm run
general aerobic run
highest ave HR per mile 162 (75% HRR)
ave pace 9:56
12 miles total for the day.
Giants vs. Pats
Amazing Race finished well!
Just running for the fun of it!
Max McMaffelow Esq.
I'm just a fat, farty beginner who has read, experimented, and talked to my running elders a lot. I've managed to combine geekhood with being an athlete. Then there are people like my very good friend who just hires a coach because he doesn't want to think about it. This guy has gone from having Jack Daniels as a personal coach (stress fracture), to a top ten Boston finisher from the 50's (ran him into the ground), to his current coach who is doing an awesome job with him. He has taken my friend ((age 38) down to a 4:25 mile and a 2:40 marathon, and going lower, WHILE keeping him healthy and strong. Great recovery principles. So I experiment with self-coaching and he with different coaches until he found one that worked and kept him healthy. As far as having a lot to learn from me, not much more than I've posted already. If you can take one thing from me it would be--and this is based on my experience--:
make recovery your number one running duty
--follow hard days with easy days or rest
--if you race hard, follow it with easy days or rest
--after a half marathon, wait at least two weeks before you go real long (17+)
--after a marathon, wait a month
--cut back total miles every 4th week 20-50% or more if needed
There are exceptions; people like Jesse, Karno, and other Ultragods who are like Ann Rice-ian Vampires who seem to be able to recover overnight. I found out that I'm not one. I am mortal--I think (haven't died yet, so maybe I never will). There is only one way to find out if you're one of these running vampires, build up slowly, then try what they do, if it leaves you broken and not able to run like you would want to, then you are mortal. If you find you are doing 50 marathons in 50 days at the local track, and feel just fine on the 51st day, then call yourself Lestat and get to the business of immortality and being a prophet of the Grand Wow.
That's it, I have nothing left, except stay on your fingertips when improvising solos in scales on the guitar, and if a woman loves you because you play guitar--good enough--follow the love.
7 mile "warmup" with my wife today. 10:45 pace, 118 AHR.
1 mile close to MAF (144), then 4M@7:13. Avg. HR 166. 1.5 mile cooldown. 13.5 total.
Planned marathon AHR: 174. Planned pace: 7:20.
I figure a Garmin pace of 7:13 is right on my 7:20 goal pace, since it always measures long on races. Actually my goal pace is 7:27 (Myrtle Beach marathon in 3.5 weeks) but I'm hopeful I can sneak in a bit under that.
GregL dropped a dime saying you were hangin here. Thought i'd stop by and say hi!!
From the looks of it things must be going great.
back to aerobia, where life is slow and easy, chow!!
Yes! You are running quite healthy. Good to hear.
Good luck with your Marathon. Make sure to write a report and post it in this LHR Group!
7:27--my only word of wisdom is start out about 7:47 and ease into that pace. If the pace is right, you should be able to maintain it, and have a bit at the end.
Other than that, I have nothing to say, since you are faster than me.