I just may cross over to the dark side next training cycle...
PRs:
5k: 25:05 (Sep 2011) 10k: 51:57 (Aug 2012) half: 1:56:46 (May 2013) full: 4:09:46 (Jan 2016)
Smashy!!!
I was all by my lonesome last time around but this time I have some good company. And you know misery loves company.
That's not completely true. I was doing Hansons HM with you, until I got sick of course.
PRs: 21:35 (5K); 1:46:46 (HM); 4:30:46 (FM)
Former Bad Ass
Too busy today to check in, but I was able to run my 4 miles after the trial and the dentist. I got a nosebleed, though, bah!
Have a great night!
Damaris
I need to try Hanson! My coach loves Hanson, so maybe next time he can do a Hansonesque plan for me but concentrating on my strengths.
Rusk Runner
Missed my chance for Hansons this time around. Oh well.
6.2 at 3:30 AM, Humid like crazy and 72 deg. Cycle tomorrow and maybe a trail run during the weekend sometime.
PRs...5K - 20:36, 4mile - 26:15, 13.1 - 1:32, 26.2 - 3:42
Just Run!!!
Morning! I have 10 tonight. Working from home.
True. And the HM plan is on a whole nother level. I think you're going to enjoy the FM plan a little more.
Ball of Fury
Hey....I was doing Hanson's HM too dammit!! Anyway, 4 hot, humid miles this morning...yuck!
PRs: 5K 22:59, 10K 46:54,HM: 1:51:15
I used the purchased Hansons 40 - 60 mpw 20 week plan for the Shamrock last year. That was my first usage of it. Then I repeated the last 7 weeks of the plan for the Lake Wobegon Marathon in May. I hit my goals for both marathons.
This is my first attempt at the purchased 20 week 60 - 80 mpw plan for Chicago. I may have set too ambitious a goal this time though.
Quick in for me. Headed to a meeting in a few minutes. Shout outs later if I can.
10 miles w/8 at GMP. GMP miles were 8:23, 8:32, 8:30, 8:31, 8:33, 8:30, 8:26, and 8:20. Still trucking along okay through the Hansons gauntlet so far.
PRs: 1:38:10 (HM) 3:32:46 (FM)
Quick in for me. Headed to a meeting in a few minutes. Shout outs later if I can. 10 miles w/8 at GMP. GMP miles were 8:23, 8:32, 8:30, 8:31, 8:33, 8:30, 8:26, and 8:20. Still trucking along okay through the Hansons gauntlet so far.
Looking at your splits gets me depressed. My "MP" splits were: 9:21, 9:17, 9:10, 9:11, 9:09, 9:07, 9:06, 8:57. Somehow these don't average out to 9:00. Sigh.....
mdawg, nice splits!
Rvd, how did you determine your goal pace?
10 GA miles for me in a few minutes here... It's 61F right now, perfect. This is why I train for fall marathons.
I read tea leaves.
Seriously though, I hit my 4:15 goal for Lake Wobegon, coming in at 4:13:40 and didn't think that 4:00 would be too large a jump for a 20 week 60 - 80 mpw plan. Plus, in colder weather I had been able to use an 8:50 pace for my half marathon pace runs and stay aerobic.
Plus from the Hanson training PDF for a 4:00 hour marathon the training paces for the various distances are:
5k: 8:03 (I'm doing 7:50)
10K: 8:24 (I ran 8:05 in a 10k earlier this year)
HMP: 8:47 (I was using 8:50 during my last training session. Haven't run a half in a while.)
MP: 9:09 (trying to use 9:00 to ensure being able to hit a 4:00 due to non-optimal tangents, etc.)
Long Runs: 9:45 (no problem here)
Easy Runs: 10:15
So, since I was able to do the training paces corresponding to the 4:00 projected MP finish it didn't seem to great a reach to try a 9:00 pace.
Rvd, you probably can just chalk up today's MP run as a "bad day", though you weren't too far off your MP pace. You clearly have the speed to shoot for a sub-4. I know I've encountered plenty of times during training that I just can't hit my paces, and still make my goal on race day.
+1, brush it off. Don't discount the effects of cumulative fatigue either. Last week, I was about :30 off my paces, just heavy legs. Took a couple of recovery runs and an URD, back on paces this week.