Evening all.  You're a chatty bunch today so I'm not going to try and cover the last three pages here. I had several meetings at work today, so not as much computer time.  Did my first speed workout today, 12 x 400.  Ran it on the treadmill as I don't have access to a proper track (the one two blocks from my house is unfortunately a dirt track so is full of puddles this time of year (and potholes)).  Did the 400s at 7:24 pace and the recoveries nice and slow.  It was hard, but the hardest part was the mental challenge as 12 is a lot of intervals - when you're running the 4th one and realizing you still have 8 left, it's somewhat daunting.

Hi Jedi!

I haven't had an issue picking a goal pace for Hansons since my main goal is to get the 3:40 to BQ, so that's what I'm going with (even if it is ambitious). We'll see how it feels when I start doing my MP runs.

Cbus - I'm doing the same thing, should hit 40 this and next week.  Week 1 starts on the 21st and will back off to 35 ish and go from there with the beginner.  Right now my pacing is showing I can give 9:00 a shot for the MP and see how it goes.  I had a great 5 mile tempo at 9:00 last Thursday that was much easier than I thought it would be, once I got the legs moving everything felt really good.  Will try to hold it there, then I have a half planned the same week strength starts and will re-adjust if I haven't already.  Now, I've been running a tempo the last three weeks between 3-5 miles to get ready.  Should I continue when the plan starts? or wait the first 6 weeks like it says?  My idea was to build up to the 6 miles it calls for when the tempo's start.

Banshee - I ran my first HM with only 8 weeks of running, ever, had no business running that race.  Wrong shoes caused a blister the size of a golf ball, foot all bloody at the end, think my longest run was 5 or 6 miles, I was an idiot.  I look back and think of it as a punishment for being so stupidly over weight, I suffered through and ran a 2:10.  Running a decent time (at least in my head) without training and being 50 pounds over weight is what pushed me to keep racing, knowing I could do so much better.  I'm 90% certain if I ran it and trained properly, I wouldn't be running like I am today.  I look at it as a complete failure and I don't fail, so it continues...

Sprinkles - How do they come up with the number?  Any testing or is it like the online guides?  I guestimate that i'm 1800 ish calories but would love to know for sure.  My sister works at the local fitness club here and they do Lactate Threshold and VO2 Max testing and said she can get me in for $50, could be pretty interesting.

<shrugs> it feels good right now, and that's with full winter gear going on.  plus as much as you don't want to hear it, my HR has been consistently low the last month.  maybe ill go run a 10 k time trial tomorrow and see where i'm at, supposed to be 46 f tomorrow

Sprinkles - Do you attribute those old "normal" eating habits to your early career on the ice? Just curious, not trying to pry. You wouldnt mind sharing your training and goal times with me would you? I did not find that Pfitz pacing was easier, just that it was easier to rest and recover from the runs at higher paces. I am running some fairly aggressive paces this time through but my body is adapting well.

Josh - If that kind of opportunity presented itself, I would have already had that testing done more than once. When do you plan to get the tests done?

Mdawg - Glad I never have to make choices about heels.

Morning guys.  SRD for me and I need it.

Sprinkles - Thanks.  I haven't tried Pfitz so it's hard to say if it's easier but I think Hansons tends to have more moderate length runs / workouts and Pfitz has more rest/short recovery stuff to balance out the longer stuff.  I sort of wish I had that extra rest/recovery time!  Hope you feel better.

zoe - that's a good way to pick your goal.  My BQ time is 3:35 so too out of reach for me to even consider it.  I look forward to seeing what you think of Hansons as you get further in the plan.

mdawg - hope your sports doc can help!

Banshee - enjoy the 90 minutes easy!

Hey all,

SRD today. And a good day to have one, as it is a very dreary day in Central OH.

Josh, this is just my opinion, but I would run a race rather than a time trial. Not because I think I would run a race harder, but actually I think time trials are deceptively fast. There are issues with course measurement, and intermittent stops (e.g. stop lights, etc.) that allow recovery in ways that are not available in a race. But whatever you do, I think one component of choosing your GMP must be a race time. I know we've been talking a lot about the ability to go through the training cycle at GMP, but I think that is only one ingredient of the mixture. The other is that recent race PR. Because even though you are able to complete a 10 mile tempo @ X time, that's still a long way from 26.2 @ X time.

Mdawg, is that the sport doc who also does Graston? Re work shoes, are heels mandatory? If not, I think Clark, Merrell, and Bjorn all make great looking orthopedic work shoes.

Onemile/Sprinkles, +1 to what Onemile said. I will also add that Hansons emphasizes active recovery, so they expect you to recover during your Easy run days. Pfitz also has active recovery, but until you get to 18/70, he still gives you that extra day off.

Indi, I'm very confident you will BQ this cycle. That said, if Pfitz works so well for you, why switch to Hansons at all for the fall? Is it just to experiment?

Cbus - I have no intentions of attempting a BQ this cycle.  I dont feel that I am ready for it.  I put a huge amount of thought into what program I would use this cycle and next.  I think the Hansons will meet the specific needs for my Fall BQ attempt.  I just have to hope that my decision is correct.