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MALAMI518's Photo MALAMI518 SparkPoints: (121,869)
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3/19/14 8:53 P

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All this information is fascinating to me. I obviously haven't done my research and just kind of jumped in. Thanks for sharing the information! I will start reading/researching more.

Beth
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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
2/25/14 5:44 A

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"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (42,792)
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2/24/14 12:19 P

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That link shows that I'm running my long runs at exactly the pace that I should be doing, which is very reassuring. Thanks, SEABREEZE64.

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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
2/24/14 10:14 A

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Your welcome TIMOTHY53. I liked that link too. Lots of good information on just one page.

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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TIMOTHY53's Photo TIMOTHY53 Posts: 902
2/24/14 8:59 A

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That link is extremely helpful, SEABREEZE64. I bookmarked it so I can actually use it. Thankyou.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible. -- St Francis of Assisi
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (42,792)
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2/24/14 7:37 A

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Thanks everyone,
This is the advice I was needing! I'll keep doing what I'm doing, then, and let you know how the race goes.

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TIMOTHY53's Photo TIMOTHY53 Posts: 902
2/23/14 12:53 A

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Galloway suggests time since you will run faster in the race and thus cover more distance in the same amount of time.

Me?

I want the miles. But that's just me.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible. -- St Francis of Assisi
CARTER4414's Photo CARTER4414 SparkPoints: (23,329)
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2/22/14 6:56 P

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I base my long runs on time. The longest one is about the time it would take me to run the Half at full speed, but I generally run fewer than 12 miles. I think I read some advice that said you should be one minute/mile below your race pace.


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MBTEPP's Photo MBTEPP SparkPoints: (105,535)
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2/22/14 7:46 A

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very good advice. Helpful to me too. Thank you.

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

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Hero 10K, 10/13/2013 1:07:51
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Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
2/21/14 7:22 A

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I agree with MOBYCARP.... in that long runs should be much slower than race pace. There are several websites that will estimate long "slow" run times based on what your expected finish time for the race should be. Most training plans work on speed during the shorter weekly tempo runs or intervals that are done. If you run at race pace for every long run you are wearing your body out and will just get slower because your body cannot recover.

Here is a link to a pace calculator (there are others also).

I plugged in a goal HM race of 2:08.....which is the same as an average pace of about 9:45...
The long run training pace, according to this calculator, should then be 11:13 - 12:36.

www.offnrunningsports.com/calculator
s/
runners-world-pace


I've seen suggestions from different running sites and coaches anywhere from 1 - 2 1/2 minutes slower than race pace.

Edited by: SEABREEZE65 at: 2/23/2014 (06:45)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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MOBYCARP's Photo MOBYCARP SparkPoints: (306,279)
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2/20/14 3:20 P

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Every reputable training system will tell you that your long runs should be at a slower pace than your race. The usual guideline is that the long run should be "conversational," i.e. you can chat with your running buddies as you run.

Of course, chatting with someone only works if you have someone else running with you! One idea I've seen for judging pace running alone is periodically recite the pledge of allegiance. If you can do it without gasping, you're running slow enough.

Learning to run slow has been a big challenge for me. This year, I paid for group half marathon training. The trainers had us run a 2 mile time trial as hard as we can, and then put us in pace groups according to results. I ran 2 miles in 13:15, and they put me in the 8:00 pace group. At first, running an 8 minute mile was ridiculously, intolerably slow; but I learned to stay with the pace leader. My pace leader, a multiple iron man, thinks I should run a half below 1:30, which would be about a 6:50 pace per mile. See how much slower the training run is?

Anyway, the long runs are stated by distance. Saturday I will run 11 miles. If we stay right on pace, it will take us 1:28 to complete those miles. The 9 minute pace group would take 1:39 to run those miles, the 12 minute pace group would take 2:12, and so on.

I'm told the theory is that the long runs accustom your body to keeping it up for long enough to complete the race, the tempo runs help you run faster, and you put it all together on race day to run faster for a longer time. You don't want to run long and fast all the time, because that way lies injury. Been there, done that, don't want to go there again.

My half is April 27. Last two years, I got injured and had to trade down to the 5K. This year, I'm trusting the training program and learning to run slower on the long runs.


- Kevin

"Discipline is remembering what you want. " - David Campbell

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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (42,792)
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2/20/14 8:17 A

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Hi,
I'm busy building up for my second half marathon and decided that the way to do it was to increase my long run by 5-10 minutes every week (following the 10% increase concept). The plan is to build up to a 2hr long run, which was about the equivalent of 13 miles for me. I completed my first half in just over 2 hours.

I'm noticing this time round that my pace is much slower, which is meaning that I'm completing a shorter distance in the same time than I was in my previous training. At first I wasn't worried. I thought I'd build up to the 2 hour time and that my pace would naturally increase as I was doing that, but now I'm wondering if that's wise thinking and am in need of a second opinion. At this rate, though, I think I'll be closer to a 2hr15 half marathon time. Should I be pushing my pace more on the longer runs, especially considering that this is my second half?

My shorter runs are at a faster pace by about a minute, and could probably be faster. I'm working on tempo during those runs, but I'm just concerned that it doesn't seem to be influencing my pace in the longer runs at the moment. My general attitude on the long runs is to move at a speed that feels comfortable. I don't feel tired when I get back from my long runs, but need to be careful of my IT band.

** the half marathon is in April

Edited by: SUNSHINE20113 at: 2/20/2014 (08:19)
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