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JEWELS571's Photo JEWELS571 Posts: 2,885
10/24/14 4:38 P

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Thanks, ya'll! I blogged about it if you are in for a read!

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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (330,648)
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10/21/14 9:01 A

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Very impressive! Great job!!


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
10/20/14 10:58 P

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That's's great! Congratulations.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
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JEWELS571's Photo JEWELS571 Posts: 2,885
10/20/14 4:25 P

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Ended up sticking with my training plan of 3:1, mile 13 was my fastest mile, but I slowed down for a little bit a while and picked it up again after mile 20. Finished 5:03:51, so I'll take it!!

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
10/2/14 1:23 P

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If your target pace is between 11 and 12 minute miles, you should consider starting with 2/1. I run around 11:30 per mile with that ratio and it would save your legs a bit for a push at the end.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JEWELS571's Photo JEWELS571 Posts: 2,885
10/2/14 11:15 A

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Between 11-12 is my plan, I figure if I have anything left, that is if I stick to plan of going easy mile 1-19, picking it up a little from 19-24, I can make up some time in the last 2 if need be. If not, it's not a big deal!

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
10/1/14 10:07 P

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Have a good taper! Well rested legs make a world of difference. Do you have a target pace?

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JEWELS571's Photo JEWELS571 Posts: 2,885
10/1/14 8:32 P

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Did Adams County hilly 1/2 marathon, did 4:1 until mile 8ish and then just walked at the water stations, a little bit on a hill and for some dumb reason right after the 13 mile marker (2:18:42). I dunno how the full will play out I am thinking I'll do 3:1. I'll keep ya'll posted, less than 2 weeks!!


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JEWELS571's Photo JEWELS571 Posts: 2,885
9/18/14 1:45 P

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Will surely do!! 4 weeks!! Eeeeek!

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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
9/18/14 10:25 A

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Have a great race. Be sure to let us know about it - a blog link or something added here.

"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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
9/16/14 11:50 P

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Have a good race.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JEWELS571's Photo JEWELS571 Posts: 2,885
9/16/14 10:50 P

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My training plan goes to 20 miles, about 36 miles per week, what my planis/you saw, I have done a little more by adding recovery runs. I'm feeling pretty good about it, don't want any funky negative thoughts, so just gonna stay with the plan, switch the weeks back and go forward! Thanks for all your help! Ran with a 26 year runner tonight, 17 time marathoner. She said sometimes under training is better than over training and I am spot on from what I can see. If I don't do 5hrs I'll finish, as I said that is my goal, I want to finish. Start smart, finish well!

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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
9/16/14 6:14 A

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Catherine has some really good advice and, as you may know, is an experienced marathoner.

Me? I have never participated in one.
Even without the experience, I vote for slowing down on your 20 mile run.

If you can run a 5K in about 27 minutes, using Jeff's calculator - your marathon training pace (NOT race pace) should be about 12:45 per mile. There is nothing wrong with slowing down even more than this for a training run. Maybe a 90:60 interval would work.

"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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
9/15/14 9:30 P

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A key to a successful marathon is to respect the distance. I'm sure you have the cardio vascular fitness to run a five hour marathon. But the distance requires more than that. It requires that your musculo-skeletal system be "hardened" enough to tolerate all of the additional pounding to which that eight miles more than 18 will subject your joints and muscles. Being able to hold a pace for 18 miles doesn't necessarily tell you whether your feet and legs can handle it for 26 miles. That's why it is more important to do lots of slow long runs to get those miles on your body and get the musculo skeletal system adapted to running that many hours without stopping. What is the longest run (by time) that you have done so far? Anywhere close to five hours?

I am certainly not saying that you can't handle a marathon but without having done very many long runs, you are unlikely to be able to run that marathon at the same pace that you can handle for 18 miles. When you got to the end of your 18 miles, did you feel like you had 8 more miles in you? Yes, you will taper before the race and that will help, but the miles beyond 20 are always challenging so you need to save something for that part of the race.

My recommendation for the 20 mile training run is to slow down with the goal of finishing the run feeling as if you could keep going.

Edited by: LIVE2RUN4LIFE at: 9/15/2014 (21:34)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JEWELS571's Photo JEWELS571 Posts: 2,885
9/15/14 4:09 P

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I didn't actually pick that time, the girl who was suppose to run it with me didI think more so to get us in the same corral. She runs a 24 min 5k where I run a 27/28 minutes one. She runs a 1:57 half where I run a 2:18. I goal here is to just finish!! I was basing the 5 hours on my 18 miles, actually, which I did in 3:35, probably more realistically 3:33, because they wanted to stop for a picture and I forgot to pause my watch:

1 11:15 -- 11'15"/MI
2 23:01 + 0:31 (-5%) 11'46"/MI
3 34:13 - 0:34 (4%) 11'12"/MI
4 46:05 + 0:40 (-6%) 11'52"/MI
5 57:35 - 0:22 (3%) 11'30"/MI
6 1:09:10 + 0:05 (-1%) 11'35"/MI
7 1:21:43 + 0:58 (-9%) 12'33"/MI
8 1:34:04 - 0:12 (1%) 12'21"/MI
9 1:45:38 - 0:47 (6%) 11'34"/MI
10 1:58:48 + 1:36 (-14%) 13'10"/MI Photo op/lol
11 2:10:55 - 1:03 (7%) 12'07"/MI
12 2:22:42 - 0:20 (2%) 11'47"/MI
13 2:34:47 + 0:18 (-3%) 12'05"/MI
14 2:46:59 + 0:07 (-1%) 12'12"/MI
15 2:59:07 - 0:04 (0%) 12'08"/MI
16 3:10:51 - 0:24 (3%) 11'44"/MI
17 3:23:15 + 0:40 (-6%) 12'24"/MI
18 3:34:36 - 1:03 (8%) 11'21"/MI

I'm the super young age of 44 ;) I've never tried 2:1, least I have tried is 3:1 with a friend, who is 15 years older than me and he is just learning the intervals too and we usually do hills together. I felt good after the 18, once I gave it over to God with 1 1/2 left, lol, but I did run 1 1/2 miles with 60 sec walks and ran the last 2 miles with no walk breaks.

Edited by: JEWELS571 at: 9/15/2014 (16:09)
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
9/15/14 3:29 P

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Thanks, this is helpful. First, I'd recommend that you stick to the original long run schedule, i.e. 14 (this week), 20, 13, 10, race.

I would not recommend that you skip the 20, nor do I think that 7 easy miles the night before a Half gives your legs the same challenge they need to prepare for a marathon as 20 continuous miles. If you are committed to race the Half, then run the additional 7 miles just before or just after the race.

Here are some additional observations. A 5/1 ratio is very challenging. For a five hour marathon, Jeff recommends a 2/1 ratio. I ran my first marathon in 4:99 using a 2/1 ratio. Given how lacking in long runs your training has been (you have only four runs that are longer than a half marathon), your best shot at getting past the wall at 20 miles is to slow down and walk more to preserve your legs as much as you can in the race. I don't mean to sound harsh, but please believe me when I say that your training has been lacking in marathon style long training runs. Yes, many plans don't go longer than 18 or 20 miles, but what they do instead is have you run quite a few of those on a base of medium long runs longer than 13. You have done one 16, and two 18, and will do one (hopefully) 20 mile run (ever). That's really a minimum and means that you need to pace yourself wisely in this race. And be sure you are well recovered and rested for it. From your picture I'd say that you are fairly young and that will help too.

What made you pick five hours for a goal? Is that based on your half marathon times?

Edited by: LIVE2RUN4LIFE at: 9/15/2014 (15:42)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JEWELS571's Photo JEWELS571 Posts: 2,885
9/15/14 12:59 P

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This is why I came to you all, the people I run with, while they are great runners, none of them have the experience I am looking for.

A little background on me:
I've been running, starting with c25k, since March 2013.
I started training, using marathon rookies, for my first half marathon in Aug/Sep 2013. I completed my first half in Nov 2013. I used this training schedule 2 more times and completed 2 more halves, April 2014, June 2014. Not until the June half had I used any walking method, but walked 1 min every mile (more on the steep hills) and did the same In August where I PR'd by nearly 5 minutes.

Up until week-end before last all if my training runs were run a mile/walk a minute.

This is the original schedule as THEY planned to do 2 marathons 2 weeks a part. My plan was to modify as needed because I have never done a full: To the right I'll show you the modifications made:

June 29 3 4 3mm 5 = 15 miles
July 6 3 3 4 7 = 17 miles
July 13 3 4 4 9 = 20 miles
July 20 4 3 4mm 7 = 18 miles
July 27 4 3 5 10 = 22 miles
Aug 3 4 3 5 12 = 24 miles
Aug 10 4 4 4 15 = 27 miles
Aug 17 4 4 4mm 12 = 25 miles
Aug 24 4S 6 4 16 = 30 miles
Aug 31 4S 6 4 18 = 32 miles
Sept 7 6mm 5 5 20 = 36 miles Long changed to 18
Sept 14 7S 7 7 14 = 36 miles long changed to 20
Sept 21 6S 7 7 20 = 40 miles 20 changed to 13.1
Sept 28 7S 7 7 13 = 34 miles
Oct 5 5S 4 5 10 = 24 miles
Oct 12 3 4 3 26.2 = 37.2
Oct 19 4 4 5 = 13 miles I think I will do 3, 3, 3
Oct 26 3 3 26.2 = 32.2 miles This is now 13.1

All along, the girl who talked me into this madness has said when the miles got long we would switch to 4 min run:45 sec walk. So Last week I went out by myself and ran 4.5, then met up with some girls and did 10.5 using 5:1. The 5k wasn't part of the schedule, it was to support a friend and not to be doing 21 miles I separated it.

This Saturdays long run was suppose to be 4:45, but she decided to run with the speedy girls, so it was 1.5 mile/1 min. There were 4 stops for bathroom and refill breaks, since I was in the slowest group my break was never more than 5 minutes or so. This was 18 miles in one direction, so there wasn't really an option of getting separated, I didn't know the route.

So with all of this being laid out, and knowing this is my first, oh and she has decided she is going to try to do it in 4:20, my plan is for 5 hours, should I ditch the 20? Have I put in enough? I can opt to do 10 this week-end. I have a half next week-end, super hilly, so I could do 7 easy miles the night before it for me 20 and then taper???

All advise is welcome!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
9/15/14 10:35 A

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Good advice Catherine....

"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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
9/15/14 10:25 A

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I agree with Seabreeze's advice to not run 20 this week, although I really would like to hear more about you before I give advice. Having said that, as a marathon runner myself, I strongly discourage race pace running for anybody who's training for their first marathon. Especially if you haven't done very much in the way of long runs. & especially if you haven't done a magic mile or some other time trial so that you are sure you have a good idea of what you are really trained to do in the way of pace right now. Marathons are very demanding, even when you run as many as I have. adding fast running to the demands of new miles that you've never done before will just make it that much harder for your body to recover in time for your race. Training is important for the race but so is recovery. So if I'm wrong in my assumption from what you said that you don't have a lot of experience running long races, then maybe you can ignore this but be careful.

Edited by: LIVE2RUN4LIFE at: 9/15/2014 (10:26)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
9/15/14 9:46 A

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From what I gathered you ran or are scheduled to run:

Last week: 15 + 5K
This week: 18 miles - straight
Next week: scheduled 20 miles
Week
Week:
Week
Week: MARATHON

It does not sound like a Galloway plan to me either. As Catherine said - once you get to 17 miles Jeff's plans are run a long run every 3 weeks at a SLOW long run pace.

Also, you mentioned that you ran straight for 18 miles. One of the reasons plans differ is because of needed recovery. Jeff's plans do take a person to 26 miles in training, but this is at a very slow pace AND using run-walk intervals. Using these the body recovery quicker than running straight. Other plans only have you running a certain length of time or 20 miles whichever might come first. Less mileage so that the runner can recover.


It is also, as Catherine mentioned, tough to give advice without some understanding of your running background. With that said.....

If I were planning for me.... I would SKIP the 20 mile run this coming weekend and run 10 or so instead.

I would RUN LONG the next weekend (maybe only 20 if you are running straight) and then no more long runs until the race.

I would do some race pace runs instead (limited by either time or miles).... going into the race well rested.


Edited by: SEABREEZE65 at: 9/15/2014 (09:52)
"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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
9/14/14 9:13 P

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I'm not sure what you mean exactly when you say that your friend "used Galloway" to create your training plan because what you describe is not a Galloway plan. Yes, his plans have 20, 23, and 26 mile runs, but they are every three weeks, not every week so that you can fully recover before the next long run.

You say that have never run longer than 18 miles. How many times have you run that long (recently)? How long have you been training for this marathon? What sort of pace do you use for your long runs? Are you using run/walk and if so, what are your intervals? How old are you and how long have you been running? It's difficult to give advice without knowing anything about your running experience.

Edited by: LIVE2RUN4LIFE at: 9/14/2014 (21:13)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JEWELS571's Photo JEWELS571 Posts: 2,885
9/14/14 8:39 P

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I have a friend that used Galloway to provide our training schedule, well then she got injured and after a while she decided to revamp my schedule, she had me running 20 twice and said I didn't need to. Well last week-end I did 15 in the morning and a 5k that evening, yesterday I did 18 straight, next week I have my 20 to do and another friend is telling me I don't need to do it, she says no training plan has you do 3 high miles like that 3 weeks in a row. I did 4 mile recovery run today, calves were tight, but after 2 miles I felt great! So what to do? I've never run more than 18 and I have a marathon in 5 weeks! Help!

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