 Posted by Secondtear on 6/21/2007 Hi All! Mark Phillips here. I've been reading the site for about six months, but just discovered the introduction thread. I'm 36 and live in Boulder. I started running late last year and in February decided to train for October's Chicago Marathon. I've been averaging 30-40 miles per month (though May was a complete loss!) and I ran in the Bolder Boulder (51 minutes) for the first time last month. I live in Boulder and usually run alone on the South Boulder Creek Trail. I've been able to get down to 8.5 min/mile for longer runs and 7.5 or so for 3 miles or less. 4 hours is my marathon target. I like reading everyone's stories. I'm generally interested in learning more about training tactics (I did my first intervals last night), routines, suggestions about nutrition and warm up routines. I'm not a die-hard, running is everything type (I haven't even stopped smoking!), but I do enjoy running. | |
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newish runner in Boulder |
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baldwyn says:
I would try not to smoke the day before races. I quit the Wednesday before my last chip-timed half marathon on the Sunday, last Oct. It lasted until Jan after I used the excuse of a friend's death to smoke a pack. And then my first skydiving malfunction was another excuse. Well, I finally had to quit AGAIN, now that I'm marathon training, I try to remember how tired my lungs are 15 miles in when I get the urge. Anyways, welcome!
Secondtear says:
Thanks! Unfortunately, I don't really feel the effects of smoking so much. I quit from March through May and noticed that I knocked off a minute per mile almost immediately without any noticeable increase in effort. My wardrobe/car smelled a lot better, too.
I'm not sure, but I feel like my joints hurt more when I'm smoking regularly, too. I can't swear by it though.
simon says:
A minute a mile from stopping smoking and you don't feel the effects of smoking so much!!! Zounds! That's a big enough of an effect for me to consider STARTING smoking if it would give me a minute-per-mile improvement, hahahahaha. Just kidding folks!
Welcome (officially) to the site, Mark. You may be one of our longest-surviving "lurkers"! I'm glad you decided to break out and post. Good job in the Bolder Boulder off what sounds like very modest mileage.
Tom says:
Welcome, Mark, to the great world of running!
I think you'll find the Chicago Marathon an incredible experience. I've run it many times, and I think it's one of the best marathons around.
You're doing great with your training volume and racing. Keep us posted with your training progress. Would love to have you stop by our blog site.
Tom
Secondtear says:
What blog site? Looks like the runner's lounge is a parked domain. Did I miss something?
dennisyu says:
Hi Mark,
Welcome! I'm also sorta new here, too. I highly recommend buying the Lore of Running by Tim Noakes-- it has all the encyclopedic training advice that you could ever imagine-- high quality, informative and useful. And I've read most of what's out there.
Hal Higdon does have a program for Chicago, and it is decent. I ran Chicago last year-- Tom is right--- great crowds, great support, and a fast run!
Good luck and let us know how you're progressing.
Dennis
dennis@dashlocal.com
Secondtear says:
Thanks to all and especially to Dennis for the book recommendation. I picked it up last night. It's huge!
I have a question. I've been using a training schedule posted on nikerunning.com. Last week I did my first set of intervals. Here's what it said: 7 miles 3-4X 1200m @ 7:19.
I ran 1200m normally, then ran 1200m in 7:19, then ran 1200m normally, etc. 1200m in 7:19 didn't feel like much of an increase from my normal running pace. Do they intend for me to run at a pace of 7:19 per mile? Also, should I walk or run in between the intervals?
I didn't feel like I did much. Any suggestions (I'll get to it in the Lore or Running, but it might be a month or more! ;-))
-Mark
simon says:
The Nike traiming session is meaningless - I'm not surprised you can't understand what they mean!
First thing, the "interval" - ie the rest period between the 1200s -- is absolutely critical, as that's where you get the training effect. It is impossible to "prescribe" an interval session without specifying the rest periods, so they have left you dangling there.
As a rough guide, you won't go far wrong if you make your rest interval HALF the distance. So you could run 1200, jog/walk 600m, then run 1200, etc etc.
The pace depends on what you are trying to achieve, how fit you are and what distances you are running. Yes, the way it is written they want you to do the intrervalks at 7:19 pace. If that feels too slow to you, then either do more reps (if you are training for 10k or up), or do the same reps but faster (5k and under). Very very rough guide! Either way... end the sesssion when you are not hitting the pace you want. I would start by trying to run them at yur 5k race pace.
Run or walk while resting? Up to you... the point is to get enough rest so that you can complete the runs at the desired speed. It is actually easier on your system to run easily/lightly or jog... then you don't have to crash up through quite so many gears to get back up to pace (that can really take it out of you). Another very rough guide -- one I often use -- is that I know I am good to go when my pulse is under 120. (If I am working on lactacte tolerance and so on, this goes out the window.)
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