i'm lovin' it... MM#1949
Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova
Sorry to jump in the middle of this marathon training/tempo pacing discussion to post my 4.4 mile run today. The first half was nice - windshirt and gloves came off after the first mile. Then I turned around at the halfway point and the wind hit me. Gee, it didn't feel so bad on the way out! My ears were cold, and I didn't have a hat, so I put my windshirt back on and put up the hood. But then I had the hood flap-flap-flapping around my ears. Oh, well, at least I got outside. OK, carry on with the discussion...
My 29 year old son came to me today asking to help him devise a running plan to get him in shape for football. He played at the college level briefly and has not been serious about it since. Now an independant semi-pro team wants him to come help them for the upcoming season. His goal is to be in good shape and thinks running is what will do it, so turned to me for advice. (Oh boy, he is in trouble). What are your thoughts? What should I have him doing since he is not coming from a running background and needs to start somewhere. He is 29 years old.....6' 3".....300 pounds.....lifts weights....... Help....... Thanks.
Manchild
King of PhotoShop
Easy 7.6 miles @ 9:00 even in howling wind and balmy 50F temps. Felt fine. Ribs--thanks for the concern. You had me double-checking myself. My 5K PR is a 6:50 pace which (using MacMillan) puts my tempo range at 7:11-7:29. Using my 5K PR gives me a VDOT of 47. Daniels suggests a basic tempo pace of 7:10, adjusted up 13 seconds for the longer run...so 7:23. Either way, I'm right in the ballpark with yesterday's 7:18. The trickier part for me is the uneven course. I know it's not ideal, as tempos should be run on more level terrain. But I aim for steady intensity, not even splits, and make the best of it. BTW, my 5-mile PR is 7:24 pace but that's only because I've only run two 5-mile races--both in July. They're no indicator of anything except how much I hate to run in heat and humidity. Sometimes with marathon training I feel like I'm just endlessly slogging through those easy miles. I'm enjoying not training for a marathon this Spring and being able to play around with speedwork a bit. I've got a 4-mile race in a couple of weeks so it'll be interesting to see if it's doing me any good.
Have him read this book for motivation and devise a plan where he runs/jogs for 1/2hr (or at least keeps moving-alt run w walk if nec) for 30 miinutes for 5-6 days a week. He'll be hooked if you can get him to do it for a month, I'll bet... http://www.amazon.com/Sports-Speed-Dintiman/dp/0880116072
Chumbawamba: I get knocked down But I get up again You're never going to keep me down