BOILHAM   24,044
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BOILHAM's Recent Blog Entries

Embracing Aging, One Race At a Time.

Saturday, August 18, 2012

Had a good nights sleep, and the alarm went off on time at 6 AM.

My granddaughter was visiting, so we woke her up, got her dressed and ready. All my gear was ready, so I did the same, had my coffee and oatmeal and was ready to go.



DW was driving us to the race, which was only 15 minutes away, so we got there in plenty of time to find a nice parking spot. This was a big event. I think over 2000 runners.



I decided to line up at the beginning of the 9 minute per mile pace group. Thought I'd be far enough up front to avoid the slowest runners and the three abreast talkers. Not so.



After the horn went off, I crossed the start line mat almost walking. Good thing I wasn't going for a PR this time, 'cuz the start was very slow. I still had to do a lot of bobbing and weaving around slow runners who had lined up in the 8 minute per mile slot. I'm still learning, so next time, in order to get out there at a decent pace, I will start at the starting line.

So, I run a bit, and I notice a stabbing pain in my left foot big toe. It feels sharp, like I'd stepped on a tack. I wiggled my toes around and the pain came and went. This was not going to work. I had to stop, remove my shoe and sock and probe around to see what was in my toe. Couldn't see anything, so I just scratched around until the pain was gone. Started running again, and all was fine. After the race was over, I found a splinter in my toe! Probably got it while doing all the yard work I did the other day.

The humidity this morning was 89% percent so this was not going to be a fast run for me. At the 1 mile mark my time was 9:53 not so bad for my slow start and splinter removal time. I was really perspiring a lot, and was grateful for my recent hot/humid training runs. They prepared me well. At the 2 mile mark I read 19:13 as I shuffled past. Good enough. Then came the 3 mile mark which read 28 something, and I sped up as much as I could - I like to run across the finish line. First time for me, they said my name as I roared across the mat.



The clock said 29:22 when I passed the finish line, but that was gun time, so I knew I'd be in the 28s somewhere for chip time. That's a great time for me in this kind of weather. I believe my training is paying off.

DW and GD were right there, and got a picture of me, tired but happy.




After the race, there was plenty of food and drinks available. I only had a banana and some water. There was a booth where one could get his body fat calculated. I hesitated, but finally caved in and went for it. Surprised myself, with a 17 percent body fat assessment. Better than I expected.

The organizers, Track Shack, always put on a good run, and this wasn't any exception. I had a great race and made a decent time as well. 28:47 final time. I came in 5th out of 18 runners in my age group.

They even gave me some bling for participating! Cool, huh?



Thanks for reading, and have a great day!

  
  Member Comments About This Blog Post:

FANGFACEKITTY 8/24/2012 5:09PM

    emoticon Congrats! I only wish I could go that fast! Maybe in 20 years I'll catch up to you.

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MRE1956 8/22/2012 6:35AM

    I wish more people would "embrace aging" as you do - gotta HATE the youth obsession this country has!

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SKINNYPOWELL1 8/20/2012 10:32AM

    emoticonGreat race and you are always my hero.

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LISAINMS 8/20/2012 10:25AM

    emoticon
I run in 90+% humidity for 6 months out of the year. Great job on your time; humidity is taxing! I share your frustration with slower runners/walking groups being oblivious to the rules of common sense at a race start. Lots of bobbing and weaving. Congratulations on making your way through and earning your bling!

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TEDDYBABE 8/20/2012 1:40AM

    89% humidity. Wow you did great. Thanks for the blog!

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WAVAIRENE 8/19/2012 11:33AM

    You are doing fabulous! And I love the pic they shot of you at the finish line. You look so happy. Well done!

emoticon

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RHONDALYN10 8/19/2012 8:14AM

    I am thoroughly impressed! Your training is showing in your results. Way to go!!

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PMFISH 8/18/2012 9:10PM

    emoticon emoticon emoticon Great run!

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DAPHNE_RUNS 8/18/2012 7:32PM

    Body fat....what body fat. You are in great shape. Being consistent with your cardo and strength training will definitely help prepare you for your marathon. And awesome job on your 5k. It was very humid today and you still finished under 30 minutes.

Comment edited on: 8/18/2012 7:33:38 PM

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NWFL59 8/18/2012 7:14PM

    Congratulations and well done! WooHoo! emoticon emoticon emoticon emoticon

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MELISSAD71 8/18/2012 6:27PM

    Way to go! I am so inspired! emoticon

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WONDERWOMAN 8/18/2012 6:23PM

    Great race. Great report. Us old folks learn more quickly than those young 'uns.

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MARATHONDAD 8/18/2012 6:18PM

    I love reading your blogs and find u so inspirational !!!!!

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LAURIE5658 8/18/2012 4:32PM

    Vic, what a great finishing time even with the splinter. Your pacing simply amazes me. Congratulations!!!!!

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LUCKEGIRL40 8/18/2012 3:28PM

    Excellent! Good Job!
My goal for next month is to be able to run a 5K in 30 minutes or so. We'll see what happens.

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KKINNEA 8/18/2012 2:54PM

    Great race - you aced it!!!

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ONMYMEDS 8/18/2012 2:04PM

    Not bad for an old geezer. emoticon
I thought the same thing on my last race regarding where to be at the start, and had the same experience. I'm with you buddy. From now on, I'm going to be toeing that start line with the speedsters. And besides, if I pass out, there will be that many more people to either come to my aid or stumble over me.


Well done!!

Comment edited on: 8/19/2012 1:06:03 PM

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JEWELMOTI 8/18/2012 12:35PM

    Congratulations!!!!!!!!!!!!!!!! emoticon

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How Hot Weather Running Affects Your Body.

Saturday, August 11, 2012

Today I had a miserable 13 mile run in the Florida heat. My thermometer said 89 degress at the end of my run. Well, actually I had to look at it, it didn't "say" anything to me. According to my internet search for Orlando Weather this morning, the humidity was at a ridiculous 88 percent.

I am an information junky. When I want to know about something, I can find it. Thank you, Al Gore, for inventing the internet.

What I found mirrors my own anecdotal findings. I have been upleasantly surprised at how my aged body has been reacting to the summer heat. Remember, this is my first year running. All new stuff to me. After reading other articles and this one in particular I am less inclined to call myself a wimp, or otherwise beat myself up at how SLOW I am running.

Today my pace was an astonishingly slow 13:33 - I hated that! Now, with my new knowledge, I get it. It wasn't so bad for an old guy.

So here are my findings, posted below, for your perusal, if you are inclined to be further educated or bored, whichever.

---
I can save you some trouble if you're interested in reading the complete article, but I also will give you some highlights that I found interesting.

Type in "turning up the heat runners world" into Google. Look for the article titled "Turning Up The Heat".
---

Here is some of the stuff the, at that time, 62 year old, athelete and author wrote.

"During the ( note from Boilham: 90 degree) hot run, my heart rate soared to 175, about 96 percent of my max. My temperature spiked to 103.5, close to the edge of heatstroke, which can potentially occur when your core temperature reaches 104.0. My lactic acid climbed above 4.0, the point most physiologists define as the lactate threshold where the leg muscles no longer function efficiently. And my plasma volume contracted by more than 10 percent, which, coupled with a 2.6 percent total dehydration, forced my heart to work harder to push blood to my legs. All this at a pace I considered comfortable. If I had run much longer or harder at 90 degrees, it's possible that I could have staggered into heat illness, the precursor to the heatstroke hurt zone."

Still quoting:

"The important thing to note is that lots of summer runners train in similar temperatures and much higher humidity than you faced, and they run for two or three hours. This should help them see what hot weather can do."

"Point well taken. Even if you don't push the pace, running in hot weather forces the body into overdrive. That's why hot-weather runners need to make adjustments for the conditions they encounter. If you don't, you could start seeing mirages on the horizon. If they morph into grad students, you're in real trouble."

Here are the technical details for the subject.

BODY MEASUREMENTS AT 53 F
Heart rate 158
Rectal temperature 101.98
Lactate .978 mmol/liter
Sweat loss 27.05 ounces
Percent dehydrated 1.3
Plasma volume -0.2%

BODY MEASUREMENTS AT 90 F
Heart rate 175
Rectal temperature 103.45
Lactate 4.04 mmol/liter
Sweat loss 54.10 ounces
Percent dehydrated 2.6
Plasma volume -10.9%

Thanks for reading. Hope you found this interesting. Have a great day.

  
  Member Comments About This Blog Post:

STRIVER57 8/15/2012 10:37AM

    very interesting ... i knew it was unpleasant, but not that it was quite that dangerous. so far this summer, mornings have been ok. plus, advantage to injury -- i can't run very far anyway ... by the time i work back up to a decent distance it'll be fall.

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TIMOTHYNOHE 8/14/2012 10:08AM

    Wow! And I thought it was just me. Saturday, I did finish 11/12 in my age group. But then again, I am topped out in my age group (M 50-59).

All that information really makes me realize that crossing the line and muttering to myself, "Well, at least you survived." is not a consolation prize, it's the truth. After RnR Chicago, that I had reached a point where just finishing alive had become a priority. Understand, last November, I watched as a man my own age and circumstance collapsed, about 100 yards ahead of me; Ulysses Thomas died that day, DNS: Did Not Survive.

I am going to do more reading on this subject.

Thanks.

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MARATHON_MOM 8/14/2012 8:06AM

    I live in Georgia, and let me tell you... this is all so incredibly accurate. The heat and humidity really do a number on me. My muscles get more sore (lactate) and my legs don't want to work.. my heart rate soars, my body temperature increases....
I hate summer running!

But I love how easy it makes it feel in the fall. The most important thing to remember when running in the heat and humidity is to take it easy, stay hydrated, and listen to your body!
emoticon

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SPEEDYDOG 8/14/2012 7:55AM

    I kind of like running in the heat. However, Colorado heat is way different than Florida heat. Relative humidity is very low where I live.

I travel quite a bit and have run in all sorts of conditions, elevations, temperatures and humidity. The absolute worst was in Atlanta in July. The temperature was 95 degrees and the humidity was 95%! After 1/2 mile I was soaked in sweat!

I was miserable.

Thanks for the great post.

Bruce

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BUTTERFLY-1976 8/13/2012 1:42PM

    Very interesting.

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PATTERD707 8/13/2012 12:31PM

    This makes me think of how heat affected this year's Boston Marathon, shocked to hear that the winner dropped out at mile 18 (if I'm remembering that).

Thanks for pointing out that heat causes the body to go into overdrive, even if you're not pushing the pace. I need to give myself a break in the heat and put my watch in my pocket.

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NEVERMIND2010 8/12/2012 8:44AM

    Good for you for getting that run in! It's amazing what our bodies can adapt to.

I run here in Abu Dhabi where it was 89F and 89% humidity today - at 5:00 am! The only way is to run in the dark, and even that is horribly oppressive at this time of year. On the other hand, January is lovely... ;)

Keep up the good work!

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MASRITE 8/12/2012 12:39AM

    Doing nothing in the heat is hard, so running is unbearable. Glad you are ok after your run today. Keep up the good work and take that 13:33 min mile. You've earned it!

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DAPHNE_RUNS 8/11/2012 8:18PM

    Hi Vic, I had a hard time adjusting to the heat when I ran for the 1st time in the summer last year. I slowed down a bit until The end of September/ early October. Just keep running at a slow safe pace and you will see the results when it cools down.

Good job on the long run.

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NWFL59 8/11/2012 8:10PM

    Walking in these conditions is definitely more difficult too! emoticon

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LALAFLOWERS 8/11/2012 8:10PM

    Great summery of a icky effect of heat!

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LAURIE5658 8/11/2012 7:26PM

    Vic, you and I are both learning along this journey. My average pace ended up to about 15:30 m/m for our 22 miler today. We can't be embarrassed with our slow pace. We need to embrace it!!!! You are doing great and I am serious!

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KKINNEA 8/11/2012 5:36PM

    Indeed, I stopped beating myself up for being "slow" in hot weather. Young or old, most of us need to take it easy when the temperature rises. There's only a select few that can still perform at their "normal" in heat!

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MBSHAZZER 8/11/2012 5:27PM

    Very interesting. I have to say, I have been having a really hard time this summer (I am also in FL). What makes it worse is that we had a relatively cool spring and early summer, which makes the sudden onset of high heat and humidity even harder to take. It's been a wake up call for me.... this is the first year that I've struggled in hot weather - must be age! :D

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JENN03275 8/11/2012 4:47PM

    Very interesting.

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BEAUTIFUL_REINA 8/11/2012 4:19PM

    Good grief! No wonder its so hard to run in Wisconsin summers!

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RHONDALYN10 8/11/2012 4:08PM

    After dealing with heat stroke victims for 3 years - another story in itself - I know the dangers and this is a great reminder! As runners we need to understand our bodies and know when enough is enough - it is not worth dying for!
Great blog!

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ONMYMEDS 8/11/2012 3:58PM

    Hmmm, I wonder if I would run faster with a thermometer in my butt?

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TERID816 8/11/2012 3:39PM

    Good to know (for an "older" aspiring runner!) Thanks for posting. Thing I want to know is who gets their rectal temperature taken after a race!!!!!

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PIXIEMOM13 8/11/2012 3:30PM

    Wow, fascinating stuff! No wonder it feels harder to run in heat and higher humidity.... it IS harder!

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Chicks Rule

Thursday, August 09, 2012

In a past blog, I made a comment about running like a chick.

Don't take offense, I love Chicks!






  
  Member Comments About This Blog Post:

MARATHONDAD 8/10/2012 9:23AM

    love it buddy

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MASRITE 8/9/2012 10:42PM

    LOVE IT!!

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DAPHNE_RUNS 8/9/2012 1:51PM

    Lol!!! Vic, anyone who reads your blogs know you are a chick magnet.

emoticon

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RHONDALYN10 8/9/2012 1:30PM

    Hysterical! Love it!

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LAURIE5658 8/9/2012 10:15AM

    Love it!!! By the way, Vic, I love the background image on your SPage. That is funny!

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SKINNYPOWELL1 8/9/2012 10:10AM

    No offense taken, I rather loved it as evidenced by "Vic's Chicks". You are my hero and inspiration, keep it coming, you're awesome.


emoticonProud to be a Vic Chick emoticon

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Ain't technology grand?

Wednesday, August 08, 2012

I had a nice slow 3.4 mile run this morning. It was pretty hot and humid, but an enjoyable, relaxing run anyway.

I have been doing run/walk with 2 min/1 min splits, and getting tired of looking at my watch constantly. I had tried an interval timer for my iPhone before, but it clashed with the Hal Higdon program on my iPhone. Just weird stuff going on when I tried to use both at the same time. HH would just stop, or worse, freeze up. Kind of frustrating, so I deleted the interval timer.

Last night, I found a different app, and it was FREE, too. It is simply called "Interval Timer" and is just a simple programmable timer. You can choose from a few different sounds to use as alarms for any interval.

So, I tried it out today for the first time. Smooth as silk, could hear Hal Higdons comments, my music from my playlist, and the alarms all sounded on schedule. It was fun to run this way, I didn't have to even think about my times.

I also use a Timex Ironman, with GPS and heart monitor. Today my run was so easy, I didn't see my HR go above 136 after looking at it many times. On my more difficult runs, it would peak at 170 to 180!

My pace was only 12.11 according to the Timex Ironman, and it made for an extremely easy run today, even with the heat and humidity here in Florida.

I remember, not so long ago, when a 12 min per mile pace was really difficult for me. Nice to see the improvement.

Thanks for reading, and have a great day.

  
  Member Comments About This Blog Post:

MASRITE 8/9/2012 10:42PM

    Vic, I went running on Monday, however, I didn't even make it to 3 miles. Didn't get outside til 12:00 and it was way too hot. I never sweated so much in my life. Gotta make sure I get out early now. But, I ran once last week and once this week. It's a start!! Keep on inspiring me please!!

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BUTTERFLY-1976 8/9/2012 3:18PM

    emoticon

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MRE1956 8/9/2012 6:23AM

    emoticon

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DAPHNE_RUNS 8/8/2012 2:44PM

    Vic, it sounds like you are adjusting to the heat. I miss my IPhone; I think they have the coolest and up to date apps for anything you want to do.

School starts on the 20th and then I will be back to hitting the pavement. My 2nd half is the Fort Lauderdale 13.1 on November 11th and I can't wait to run it.....countdown!!!!! For the moment, I am running with you (in spirit).

emoticon

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BOILHAM 8/8/2012 12:41PM

    PATTERD, Start with www.jeffgalloway.com for basic information.

I used to do 4/1 run/walk minutes, but I have gone down to 2/1 now because I am training for a marathon and I want to remain injury free. At my age, and with the large amount of miles needed in training, it is very easy to sustain an injury. Thus, the short intervals.

You will almost certainly be surprised at how close to full running times you can achieve with a 4/1 plan.

Good luck.


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BEN09262009 8/8/2012 11:59AM

    Just started downloading the app to my Iphone! Genius!

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PATTERD707 8/8/2012 10:15AM

    You've inspired me to start tracking my intervals when running.

Is there a plan, website, book, or link you use to determine the interval lengths?

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EBURGITE 8/8/2012 10:11AM

    emoticon emoticon

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SKINNYPOWELL1 8/8/2012 10:09AM

    emoticon I'm gonna check out that app - I like FREE. Glad you enjoyed your run.

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Changing up the Hal Higdon Marathon training program a bit.

Friday, August 03, 2012

Today is my rest day.

Tomorrow should be a 10M long slow run, but I plan on adding a mile to each LSR until my taper week. So, I will be doing 11M LSR tomorrow.

My idea is to get to my 20M LSR a bit earlier, which will enable me to have an extra week to taper earlier. I don't think HH's program is specific enough for my age group (over 65) and I need more taper/rest before the Marathon.

Also, even though I am adding a bit of mileage, I am running slower than I want to. My plan is to do 2/1 run/walk up until the race. Dang it, I am being very conservative in my desire to finish this marathon.

I've come to believe that my training WILL prepare me for a finish, but not be overtrained and prone to hitting the wall, or getting injured.

I've been using the RICE method for my sensitive knees, as well. RICE is rest, ice, compression and elevation. Also, have been wearing my ACE brand knee wrap around the house in the evening, and using a foam roller as well. I've found information on how to use a foam roller specifically on the IT band and to help with runners knee problems. But, I do use it for entire leg/back massage as well.

Just wanted to put this info out there. Anyone reading this who might disagree with my strategy, or have helpful advice, please feel free to comment. Especially from those who are more mature runners.

Spark People are the best, and I thank everyone who has encouraged this geezer to pursue his goals.

Thanks for reading and have a great day!

  
  Member Comments About This Blog Post:

PIXIEMOM13 8/4/2012 11:10AM

    Sounds like you have an excellent plan and are working things to fit your "experiment of one"..which is smart! Best of luck! What marathon are you doing?

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MASRITE 8/3/2012 4:36PM

    I think you should do what you feel is best for you. If you need to taper early, then taper early. If you need to do 2/1 walk/run, then you do that. I'm rooting for you to run/walk across the finish line!!

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GAELENEC 8/3/2012 1:05PM

    Awesome job, keep it up!

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NWFL59 8/3/2012 12:47PM

    No advise from this senior (not a runner (yet). Sounds like you have enough experience to know how to tweak your program just fine. Have a terrific marathon run! emoticon

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LADYJ6942 8/3/2012 11:39AM

    Good luck

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ONMYMEDS 8/3/2012 10:37AM

    Vic,

As we discussed before, I too used the Hal Higdon training plan, and I also tweaked it to fit what I thought was a more reasonable schedule for an older runner. Some weeks I was able to run the 3 midweek runs, but more often than not, I ran Tuesday and Thursday and skipped the Wednesday run. I just tried to make sure the total midweek mileage was close to the plan.

I see nothing wrong with your idea to add a bit to the long runs although I think I would leave them as is and simply repeat the last taper week instead. I worked a 5K and a Half Marathon into my schedule, although not exactly on the week suggested.

The most important thing is to listen to your body and run accordingly and you seem to have a good handle on that. I was lucky that I had no knee issues to worry about. It sounds like you are taking the necessary steps to keep the knees in shape.

Now that you are doing the longer runs, don't forget to work on your hydration and energy supplement ingestion. Aside from the actual running, one of my biggest worries was experiencing any gastrointestinal distress, so I tested different energy drinks, gu's and chews until I found the ones that worked for me.

Best of luck on your continued training. The finish line is waiting!!



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ELISEL 8/3/2012 10:32AM

    I think that all plans out there are made to be modified. No plan is perfect for all people. In my own experience I have taken several plans and put together what works for me. I think it's great that you are created a plan that is best suited for you. I'm sure you will be successful. Good luck!!

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RJSAMS 8/3/2012 10:20AM

    I like your strategy. I also ice my knees after every run, even if it's just an easy 3-4 miles. Prevention is better than recovery!!

I also firmly believe that no matter how slow you are, you are faster than everyone who is planted on the couch. Long runs should be done slowly--it's all about time on your feet.

I have a 12 miler on Sunday to do, so I will be thinking of you. Have a great run!

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MARATHON_MOM 8/3/2012 10:12AM

    I've used Higdon's plans OFTEN and love them... but I, too, have changed them up a little from time to time!
You'll do great!


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LAURIE5658 8/3/2012 10:05AM

    To me your plan sounds good and do NOT let the slow training pace bother you. It will allow you to run and finish your marathon wanting to do another. You are doing great!

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ERICADAWN1986 8/3/2012 9:58AM

    I am following the HH training program for my half marathon training. I find myself switchiing it up quite a bit. I gave myself longer than the 14 weeks so if I have a bad run, it's not a big deal or if I want to go a little longer one week, I can. I appreciate it as a guide though. Best of luck with your marathon training!

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