I am in the 19000s, too.   Maybe we can run together some...  

Just a rant........

This kid is burning my rear end. He's somewhat of a training partner.....I say somewhat because he trains.....somewhat. There is no consistancy at all. I'd like to show you his email to me but I don't have his permission. Basically he's wrapped up what he believed to be a pretty good week of training yet states that he wishes he were on a level to compete with me. His answer to this wish is to start adding in speed work so he can be faster.  He might average 12 miles/week running. like 8 this week and 22 next week. These might be 2.5 to 4 mile runs 6-7days or 3 runs in 3 days with one being 12 miles.

This is the young man I ran to a PR in a 4mi race in Feb.

My 1st response:

First of all......I don't believe in a complete day off. I try to avoid them at all cost but occasionally it happens. Monday was my rest day.....it consisted of a 4 mile run at a painfully slow pace. It's designed to get nutrient rich blood flowing to the running muscles. Today I feel refreshed and very strong....exactly the way I want to feel.

Next are questions.....Why are you doing speed work ? Do you have a target race and how far out is it? What are you calling speed work and what are you calling Tempo's ? And finally, what is the number one thing you want to achieve this year ?

This last question is hands down the most important. Your training should be designed to deliver the answer to that question.

My answer.....To run a Boston Qualifying Time in a Marathon.

Obviously there is no correct answer.....and rooted in that answer is a goal. Your answer could be....."To improve my overall fitness....in the areas of Aerobic Capacity and Strength"

Speedwork is for short term gains and primarily used to "Sharpen the Saw". Typically when a runner adds in speed work he is in the final phase of preparing for a race. Many coaches will begin to decrease the overall mileage in the weeks speed work is brought in. It should intensify each week. Next week building on the gains from that of the previous weeks. An example of this is included on that race date calendar I sent you. I have targeted a 5k to set a new PR in. Outside of that, I sprinkle occasional speed workouts in thru out the regular training just to keep in touch with the feel of running fast.

If you ran a 6:20mile after a 6 mile tempo run....A real tempo run......Then you are nowhere close to running to your potential. Based on your 4mi Brrry Scurry results.

You should be kicking my @$$........I already told you how to do it. The question that begs to be asked.....are you willing to make the investment?

I would love to show you what he wrote back....again, to protect the innocent I'll put my reply.

I said;

"Speed work is for short term gains and primarily used to "Sharpen the Saw". Typically when a runner adds in speed work he is in the final phase of preparing for a race. Many coaches will begin to decrease the overall mileage in the weeks speed work is brought in. It should intensify each week. Next week building on the gains from that of the previous weeks. An example of this is included on that race date calendar I sent you. I have targeted a 5k to set a new PR in. Outside of that, I sprinkle occasional speed workouts in thru out the regular training just to keep in touch with the feel of running fast."

Maybe I need to expound on this area. It's commonly stated that speed work is the icing on the cake.....The cake is your base. I'm sure this is nothing new to you and you've heard it before. In run training it is very very easy to put the cart ahead of the horse. Many people don't understand that it takes years to mature as a runner.....not a season. It's very common to see people add in speed work to soon.....The greatest coaches in the world would not have you doing regular speed work until you had 2 or more years of running. We all want to run a faster race. It makes sense that to run fast you need to train fast......what people fail to piece together is that you can already run fast. I can already run a pace of 5:00 min/mile....but how far? The trick is to take that fast pace and apply it over a longer distance. You need to develop this system first.....the power house that allows you to carry a given pace a given distance. Having a rough time cranking it up after the half way point is proof enough that this system isn't developed yet. Not to mention, having shin splints after the race is another indicator that the distance system is under developed.

I know I told you before to manage your time.....If that meant you only had 20 mins to run then go run 20 mins hard. I meant at a harder effort....a tempo effort. This is much different than going out and running 400m repeats at or below your 5k pace.

I honestly think you could break 19 mins in a 5k.....not just break 19 mins but run comfortably into the 18's. I don't know if you see this in your self or not. I don't know if it's even your desire to see what you can do as a runner......or what distances appeal to you. But....if you really want to see then my recommendation would be to forego a formal speed work training period....sprinkle it in on occasion and jack your weekly mileage up !!!!  Not the first time I've told you any of this. By this time next year you should be gapping me after the turn around.......I can take the pain though so you better make sure it's a big gap! It's up to you as to whether you'll be looking at my @$$ and elbows or I at yours.

Wow....that was a long post....I'm sitting here debating about hitting the post button....if you read this then you know the answer. I wish you could literally hammer something into somebodies head.

good... guess I missed morning.    g'day.  

Enke & SteveP... thanks.   (Steve, I agree with Erika...).   Enke, I forgot that you had those heart issues!   You have had way more than your share of things.      I hope DS is better soon.  too bad you'll miss the warm..

PBJ...   have another baby?      How cool you get to see Jeff Beck!   i'm probably older... I remember more things like Rough & Ready.

(((Perch's sore spot)))

Mary can you take a nap??  or did you mean lots to do?

Hey Sue... I'm glad the achy's gone!   You do not need something else.    I forgot to mention that oatmeal has a nutty flavor... you that you wouldn't miss it.  .     thanks,, if you get a chance to ask about the enlargement thing that would be great!   

oh, Enke... you asked if they explained it.   I only know because I asked for a copy of my results & that is what it said.  I haven't talked to anyone.   I do think it's computer generated.. so though it must meet the qualifiers, which are pretty specific, it still might not mean much.  I just don't know. 

Holly, I wish I knew.   ((( )))

Yay Nono!!!    oh, sigh.      I'm so sorry that I don't get to meet you this time.  

guess I never said this specifically though it probably was pretty obvious to anyone that remembered... I have to bail out of the Shamrock marathon.      I can't believe how sad it makes me to type that, or anytime I think about it.   The re-injury in January made it questionable, but the hernia thing pretty much nailed it.   the surgery is scheduled for the day after, & I don't even really feel well enough to travel.        sorry.  just feeling sorry for myself.  I'll get over it!              go NONO!!!!!  

gotta go give Sadie her meds.    

this morning... I hurt all day yesterday (have to cut out several herbal anti-inflammatories because they keep platelets from clumping & I hate it when that happens)....    and so this morning I did 45 min. ellipticalling, 20 min. biking, assorted free weights (back lifts, rows, dead lifts), one legged leg presses (new for me), side planks & reverse crunches.  

My Boston Bib# is 18,474.  Seeing as I'll be running Boston for "fun", and to survive the hills, I'm sure many behind me will pass me.  And that's fine!

5 easy paced miles this morning to see if I could remember how to run.  I kinda did ...

I mentioned yesterday in the daily, "the hardest 25 minute run I've ever done" that I did last week in Breckenridge.  And I was running "easy" or trying to.  Well I went back to review it in more detail and it verified the effort level.  My HR was 175 to 180!!!!  The highest HR I've ever recorded was 181 at the end of my 5K PR.  So the 10,000 foot altitude combined with the hills (mountains) combined to make my "easy run" equivalent to my hardest 5K.

No wonder it felt hard!

Bill

Thanks Perch!   Did you ever have yours repaired?    I ran my first one with it too (mine's umbilical).. I've had it for years & it's bothered me on & off but never like this.  I still don't quite understand the process but somehow I really messed it up shoveling (then running, then shoveling) a couple of weeks ago.     ... thanks again.

Byll, wow what a trip.   Glad you managed to avoid that double black diamond!  eek.     ... and that hr for you was really extreme!     Too bad you had to leave early, & that DSIL was so miserable.       Do you have any pictures?

Speaking of pictures, Twocat, what a mess!   cool shots, though. 

Slo_hand, I'm glad you posted that.

Erika....."I'm overdue for a vision exam and should mention it when (if) I go.".     wouldn't be a bad idea to go, you know.               glad you get a nice warm run today. 

mta. hi Nancy!  I was just thinking about you.   hope you have a wonderful run.

thanks Enke!      ok.... because, well, I am. 

hey we're in the same corral!    we can have a party.        that will make things much better.   .. do you have any noise makers?     

Twocat, thank you.   I thought about you when I typed that.       I know that you know!    Others too, Perch for one.   So, I believe you that it will get better.

want to hang with me & Enke?  you would be the guest of honor since you Should Be Running!!!    ((( )))

I meant to say earlier... George, I hope things get better for you!  flooding on top of everything else.   sigh.

Boston bib numbers are out!!!  always exciting.  I ran in 2006 and 2007,  I used the same qualifing time for both years.  in '07 my bib number was about 700 places (and one corral) farther back then the year earlier.

glad everyone is surviving the storms,  rough conditions out there.

so lucky here on the west coast.  I got sprinkled on a little during my EZ 6 miler

Dave