Run-Down Forums

[AM_Runner]

Thanks man I appreciate it... its been a pretty cool month so far
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The long run is what puts the tiger in the cat.

[Micah Ward]

WOW!!!

You have got a lot going on. Congratulations and good luck on the upcoming addition to the family. Congrats also on the half marathon results for both you and the runners you coach. Is it hard to say which results you are more proud of....yours or theirs?
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[AM_Runner]

I am really pleased with mine but probably more pleased with teh coaching stuff - and I know she is gonna get better - should PR yet again at Boston so now I am going to have to run faster so she doesn't pass me hehe - actually the goal is to get her much faster than me at that distance for sure before she started with me she had run 4:16 - now down to 3:34 - Boston should be 5 - 10 mins faster (my guess is around 3:27) hopefully down near 3:20 by the end of the year - and go from there
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The long run is what puts the tiger in the cat.

[AM_Runner]

By the way check this out

http://www.zwire.com/site/news.cfm?newsid=14236203&BRD=1091&PAG=461&dept_id=425696&rfi=6

Even got my picture in the paper for the Lear thing.... woo hoo
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The long run is what puts the tiger in the cat.

[Dan]

Nice going, autograph hound.

Dan
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[Micah Ward]

Now that is cool.

You are in similar shape with your coaching to what I am doing. My daughter's last marathon was 3:38 and she is hoping to do Boston just under a 3:30. Last week she did her last long run and it was 24 miles at a 8:07 pace so I think she is ready.

Wouldn't it be cool if they finish close?
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[AM_Runner]

That would be very cool - wether here has been pretty rough until recently so although we have had some very good long runs pace has been something of an issue - I think she is well on track though she ran a half (same one I did) in 1:37 and change so she just keeps getting quicker and quicker...

What is your daughters miles per week like - you may have said it before but I don't remember...
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The long run is what puts the tiger in the cat.

[Paul]

Wow, that's a lot of news. Congratulations, AM. I take it your Kurt in the picture??

Micah, I see your daughter has really stepped it up. 8 min miles is right at 3:30 so she's in the ballpark. Last year it was 87 at Boston. Remember that?? A lot of people imploded in that heat. Our running club usually sends a few people every year. This year we should have a couple of guys close to 3 hours.

Micah, that was a great picture. The shot of Andi in the tie dyed t-shirt? A group of women from our club run as a cross country team in the Fall with those same shirts. The team's name is the Psychedelic Chicks.
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[Micah Ward]

AM, the daughter is in the 40-50 mile range. We set her training up to do the long run every other week, with a 10-13 mile run at slightly faster than race pace on the off weeks. We also have 1K repeats about every 10 days. The big experiment though is that the long runs are being done at race pace. I know that is kind of a taboo but it worked in getting her qualified for Boston so we will see how it works in trying to get a new PR too.

Paul, that's two years in a row for the tie dye lady to win that race. That is one of the fun things about those kind of races, it is like a small group that know or at least recognize each other every time.
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[Paul]

Micah, as far as your daughter, I believe both McMillan and Pfitzinger both advocate the every other week routine with the off week as a steady state run at race pace or faster. As far as the long run at race pace, as she gets better, that may end up being overtraining. It worked in the beginning because she had a ways to go to reach her potential.
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[Micah Ward]

It has been a bit of an experiment. I got the idea from an article by Scott Douglas, I think. He advocated a 20-22 mile run every other week that was run as close to marathon pace as possible. The idea behind it was the specificity of exercise.
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[Paul]

Scott Douglas actually co-wrote the 2 Pfitzinger books.
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[Micah Ward]

I'll try to look up that article. It was in an old Running Times. He even advocated doing the long runs on a track in order to monitor the pace exactly.

I can't imagine doing that kind of workout.
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[Paul]

Didn't Double mention something about doing some ridiculous mileage run on a track?? I wouldn't mind that. My problem is, I would start to lose track of laps. It could be done at Duniway, where the big Nike clock is staring at you every lap. That has bailed me out more than once, on my 20 x 400 when I'm saying to myself, "Have I done 14 or 15 of these??". Then when I look at the clock and I see 30 min has past, I know I'm on my 16th.

Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[Paul]

Here's the Scott Douglas home page: http://www.scottdouglas.biz/

By the way, the Galloway Whopper Watch, some of that stuff is laugh-out-loud funny.
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt