From Russ on Thu, Oct 10, 2013 at 10:44:46 from 184.108.40.206
58 days and 23 hours until CIM. Are you going to follow your basic 2013 DesNews and TOU ramp up plan or vary it a bit?
From allie on Thu, Oct 10, 2013 at 11:19:54 from 220.127.116.11
russ - that's a great question. i have been tweaking it all week, and i will probably continue to tweak it for the next 58 days and 23 hours.
i used the same plan for both des news and TOU, with a few adjustments for TOU. i'm using the same general plan yet again for CIM (eight weeks, same track workouts, same amount of races, same timing of specific workouts and long runs, etc). but i have to step it up if i want to run faster at CIM (2:42 is the goal). i need to add more tempo runs into my training (i said this before TOU as well, but it didn't really happen). specifically, i think i need to do more fast finish long runs where i run the last five miles or so at MP. i also plan to bump up my peak mileage a bit -- into the low 90s if my body can handle it.
the goal -- train my body to hang on better at the end. the target pace is 6:09/mile -- that's going to be tough to maintain at all stages of the race, not just at the end. there really isn't room for me to bank time early on and then fall off 10-20 seconds per mile in the last 10k (typical allie marathon). i need to be able to hold 6:10 - 6:15 the whole way.
sorry for the long response. i'm just putting it all out there -- feedback is appreciated.
i dislike winter, btw.
From Russ on Thu, Oct 10, 2013 at 11:44:50 from 18.104.22.168
Eggscellent. Your plan obviously worked really well with the earlier races. I think the tough but interesting mental challenge is going from mountain courses to a flat(ish) course like CIM. As you said, there is no banking time on the downhills at the beginning, it's all about 26.2 of fairly steady pace. I have no input on your workouts, but they sure sound like the right approach. I'm excited to see what you will do.
From allie on Thu, Oct 10, 2013 at 11:53:41 from 22.214.171.124
thank you, russ.
even if i don't meet my goals, i'm eggcited for the eggsercise.
From Jake K on Thu, Oct 10, 2013 at 13:58:37 from 126.96.36.199
I think if you're going to add in one new(er) component, the MP finish on long runs is the thing that would provide the best stimulus. Running 6 miles @ MP after a 2 mile warmup is different than running 6:10s at the end of a 23 miler. You get a lot out of that - hitting the pace when your fatigued and depleted. Forces the body to find a way to hold on at the end.
You probably want to avoid the temptation to add in too much new stuff... the plan you've been following is working really well, so you don't want to screw it up. Just tweak it enough to make it a tiny bit better.
I'll send you what I'm planning. The goal for me is "simplification"
From Jenruns on Thu, Oct 10, 2013 at 14:15:32 from 188.8.131.52
I agree with Jake...I think those MP finishes on the long runs REALLY helps! It also helps mentally because you train the way you're going to feel during the race. You learn to push it at the end and not die.
From Andrea on Thu, Oct 10, 2013 at 15:13:14 from 184.108.40.206
I like the plan. Maybe consider only bumping up the mileage 5%...I am available for mile repeats during your tempo runs anytime :)
From AngieB on Fri, Oct 11, 2013 at 01:24:43 from 220.127.116.11
HAPPY BIRTHDAY TO YOU ALLIE!!!!! SORRY IM A TAD LATE ON THE WISHING. HOPE YOU HAD A GREAT DAY!!!
From allie on Fri, Oct 11, 2013 at 08:28:44 from 18.104.22.168
all - thank you for the feedback.
angie - thank you, fellow libra. :)
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