Our schedule calls for 15. There are two groups on Saturday - one wanting to do 16 miles and the other bumping it up to 18 miles. Here are both of the routes:
Saturday Week 10 16 miler: http://www.usatf.org/routes/view.asp?rID=64707
Saturday Week 10 18 miler: http://www.usatf.org/routes/view.asp?rID=64313
Remember, I won't be there but the rest of the gang will. Bring a water belt - we'll try to put some out for you as well.
Stay safe - Mary
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16 comments:
I haven't been running with you guys but have been following your blog since Feb or so. I was going to try a 15 mile this weekend and thought it might be nice to have some company. Do you have anybody that does their long runs at 10 - 10:30 pace?
Come on along, Jeremy! Doesn't matter what speed you run, the group will look out for you. We won't leave you behind! I am willing to bet there will be a few folks that run just your speed! Hope to see you there.
Hey Mary F...I don't have the water coolers, but I can get some gallon jugs of water to put out. Thinking of Westchester Park (seems to be halfway). What do you think? Were you planning on planting water, too?
Ok, I'll see if I can make it then. 6:30 am, right?
OH MY GOSH, ROBIN! I hope you get better soon! Smart move to take it easy, though. You will be back stronger than ever, I know.
Cool on the water, guys. Mary, glad to have you back on Saturday.
Hey, Is anyone else getting a little nervous about getting through these longer runs? I ran my 7 yesterday, and even though it was kinda hot, I felt like bagging it a few times. What the heck? I got through it and felt pretty good, but there is a shadow of doubt lurking back there now. Am I the only one??
Jenni - I was nervous also but this is how I get through it. I just tell myself it is just two more miles than our last long run. Don't think of it as 16 miles, think, I can get through two more miles. You looked good when you ran 14 so two more miles won't be a problem. Even if you have to slow down, you'll get through. Think 8 out and 8 back, no problem!
That's good. I'll use that. I also know that if there are others around me, the miles don't seem so long. The group pulls me along, or maybe drags...
Jenni:
I'm nervous about this too! Pam, I think you have a great point thinking about it in 2 mile increments. Jenni - What pace are you thinking about doing tomorrow? I'm still hung up about should I be running at my marathon pace, which I have not decided what the heck that should be. Any suggestions Pam? Should we incorporate any walking as if at a water stop? First time jitters!!!
I'm thinking anywhere between 9:30 - 10. It could even be slower toward the end. I used to think my marathon pace was going to be around 9-9:30. I don't think that anymore. Chipping into the third hour of running is harder than I thought.
Long runs are designed to build endurance, strength and stamina. This gives the body time to adjust to the rigors of long distance training. Your body takes a beating on those days.
Finishing time is not a factor for most marathoners who are relatively new to the scene.
But if you want an idea on your pacing speed for the weekend here is a rough estimate: (This is based on your average pace/mile speed on shorter distance racing of 5k's)
9:00 pace/mile do long runs at 10:00-10:30 pace/mile
10:00 pace/mile do long runs at 11:00-11:30 pace/mile
11:00 pace/mile do long runs at 12:00-12:30 pace/mile
...you get the idea.
Covering the distance is the key. The training runs during the week is used to work on your actual marathon pacing speed or faster. In a sense that is your speed workout.
Hope this makes sense.
Also, walking is encourage too. There is nothing wrong walking for a minute or so. You wont lose that much on the time and distance.
I'm still a newbie in this but I've been using the Mcmillan running calculator to pick the paces for my runs. It uses a known race time and distance to find your estimated pace for any race distance and what pace your training runs should be at.
Thanks everyone for the great advice. I think I'm on pace if I follow what Chuck is saying. Sounds good. I think walking is pretty good advice, you really don't lose that much time since you feel more refreshed.
Mary - What time do the balloons lift off over the weekend?
I'm going to head out between 5 and 5:30 from Panera, but sticking to the bike trails. Probably a 12 minute pace.
Well the swelling is down on my ankle but it is still a little sore. I think I will keep it wrapped and start running again next monday. I hope I will be able to do the 18 miler next weekend when I didn't do the 16 this weekend. Maybe I'll just increase the shorter runs by a mile or two. What do you think?
The last comment was from Robin. I typed in my name but the computer didn't like it.
Robin - Good news that the swelling is going down. Take it easy this weekend. I don't know the answer on increasing your miles for next week.
Is there a change to the route for the 16?
Yeah, Robin! Glad you are getting better. HOpe to see you next week!
There is also the Blues and BBQ downtown Saturday afternoon and evening. My brother is cooking with his team, "Rack 'em up!" and I designed the T-shirts for them. If you don't do Lincoln, come downtown for some ribs and blues bands!! Hope it doesn't rain....
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