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This had to have been the “Spring Half” just outside of Boulder. Jeff Mason is the race director and every year he puts on a horribly unorganized event.
I am sure he never ran for CU and is not a competitive runner of any kind. He advertises well is his strong point and the experience the runners have
actually doing the race is not important to him. I would never work for him either as he does not pay his bills.
Thanks for the links. Like the articles says there has not been a lot of specific studies.
Training “low” without extra fuel during runs and racing “high” with fuel is the way I have been doing
it for a long time.
Being an older runner we never even used to think about things like sports drinks and gels.
Like many things about running it is different training for different people.
For myself I go more for the lots of miles approach rather than lots of speedwork.
Daily regular average pace is 9:30 per mile. Long run pace 90 mins and longer is usually down closer to 9 min pace.
I find little correlation between easy pace and other paces such as threshold pace.
I really never do much between 6:30 pace and 8:45 pace. It's either easy or hard.
Why not yoga?
Flexibility is important to maintain as you age.
Core strength always a good one.
Breathing deeply and relaxed.
I do one hour a week of yoga. But also do additional leg stability exercises and core work.
Use your additional non-running workouts to work on your weaknesses.
As always you should try to max out your running limits of what your body can handle before substituting other workouts for conditioning. Runners need to Run.
It would probably help to also state your age on the replies.
It seems to me that lean older runners just do not exist except for a few rare ones blessed with incredible genetics.
Heck even Bill Rodgers has complained about not being able to stay lean.
I was always 130 – 135 pounds thru college and stayed that way all the way up to 30 yrs old, and was not even running that much.
At 47 now and running 70+ miles per week I am at 144 (about 13% body fat) the weight does not budge except when being extremely aggressive with eating habits. Getting to ideal running weight does not “just happen”.
I for one put in my best performance at 139-140 pounds but just had a heck of a time staying there. Probably would have even run better a little lighter, but that was as low as I have gotten in the last couple of years.
It is truly the hardest battle of training. Intervals are easy, cutting back on food intake is hard.
Now that a few days have passed I have had more time to digest the race.
In general my training was very close to last years, even made a couple small adjustments to peak for just this race.
I think it was perhaps several factors working together:
1) Although I tend to stay in a heat training mode whenever possible we did have a slight tailwind, although hardly noticeable. This made the temps. effectively hotter even though it was only in the upper 60's and sunny.
2) Hydration perhaps a factor, due to not having to go until hours after the race despite drinking lots of fluid post race.
3) Went out harder than usual to stay with group. Pressed pace in miles 6-8 harder than usual. One of my goals was to run a “harder” effort for a half marathon. Perhaps I have already been running them at the right effort level early on in the races.
4) Comparing times the guy that beat me by 45 seconds this year was 60 seconds ahead of me last year. He ran slower, as did others that ran the year before. Conditions were just a bit warmer, hence slower times.
In retrospect if it had been a 12 mile race it would have been just the right effort to leave me in that “please let this end” mode over the last mile. I have another half in about 7 weeks, and a hilly 15 miler in 10 days so at least I will get another chance to run some more long ones soon.
Thanks for all the input.
I considered the early pace, but the first 7 miles are far easier than the later miles.
In 2006 the first seven were 42:58, last year 42:22, and this year 42:27, so I ruled out anything to due with a fast start.
The first 3 were quicker. 17:54 this year compared to 18:23 in 2006 and 18:12 in 2007, but there was an early pack that
I went with this year. I felt it was worth it to stick with them early in the race, as this one spreads the field out quickly.
For the heat, I train with loose fitting tights year round, along with long sleeve shirts and jackets. The only time the legs are just in shorts is on race day. It takes temps in the 70's to get me out of my jackets. I never felt hot in the race.
I am leaning towards hydration issues. I may have just become somewhat complacent and paid for it. Thinking back, after the race I drank about 24 ounces right after, then another 8 ounces +/- a little later but did not urinate until about 4 hours after the race.
I know it is hard to diagnose they things on line, but appreciate the input.
I think my training fell somewhere between the two pyramids. There is also a big difference between training to race for 2:10 or less and training to race for almost 3 hours. I would think that for the average runner like myself that the endurance component is going to weigh heavier.
I dropped out most of the short fast stuff and used a few races (10M, 5M, 1/2M, 10k) to keep sharp enough. Endurance was the focus since Late August to Race on Dec. 2nd. Last 6 weeks the focus has been on marathon pace work.
Sometimes it just depends on whats available close by. Early season tune-up races can be small events, before moving on to some more competitive races later in a season.
At my age (47 now) I won my first road race a couple of years ago, then another couple since then. This would have been unheard of for a guy my age to win overall back in the 80's, but I don't feel “bad” about beating the guys half my age. It is kinda nice to not have to sprint hard at the finish for a change.
September was a decent month. The long runs are feeling easier as the temps get cooler. Had a few long runs, including a 22.58 mile (3:15:00) run on the last day of the month.
10 Mile on labor day in 1:00:36
5 mile tune-up race this Sunday, followed by a half-marathon in Moab Utah 2 weeks later. Then California Int. Marathon 6 weeks later on Dec. 2. It should be plenty cool on race day.
For those with marathon experience I am trying to figure out a goal time for CIM. This year I have run 35:55 10k and 1:20:56 HM (the first at Bolder Boulder and the second at Steamboat Springs). Mileage for the year has been in the upper 70's. Have been doing marathon specific base work since the end of August.
My internal mental philosophy is that you are running with others during about the first 80% of the race. If your still together at that point then all bets are off and let the real race begin.
Nice job Sueruns. Did you make a clean getaway in your car after?
Sometimes I wear my watch and just push the split buttons without looking. Most times I look but have learned not to care one way or another, and just run on perceived effort early in the race.
Cross-Country racing is becoming more popular in my area (Boulder), since with all the red tape most all the road races that existed here 20 years are now gone.
I would add deep tissue massage to break up the scar tissue. It will be painful but will help in order to make a full recovery. I have seen this injury take 6 months and longer to heal.
One local woman that was in her 40's and running in the 34's for 10k tore hers. She has not been able to come back from it after several years now. She came back to hard on it and tore it again.
My girlfriend tore hers 2 years ago and it took about 9 months before she was training at her pre-injury level.
Be careful and patient with it. It will get better over time.
Both have their place in a balanced training plan.
You will slant more toward vo2 max workouts if racing shorter distances and slant more toward threshold for longer distances.
The biggest trap is thinking that by increasing training paces that the result will be faster racing times. It just does not work that way.
Run by perceived effort levels. Let the paces be a result of your run, not the focus. If you find easy days to be too easy, I would suggest making your harder days harder.
The easy run pace can provide good feedback on fatigue levels. When I am in the middle of high volume training the easy days can reach 10 min miles. When fresher they are closer to 9 per mile. I would never force my pace on an easy recovery day for the sake of running a particular pace.
The slow easy days tell me that I was working hard when it counted. Recover, then repeat.