Run-Down Forums

[Marissa]

I am Female, 38- have been running for years, taking it seriously now. Got my body fat down from 29% to 19% in the past year. Lost 23 lbs. in the process and running has become so much easier for me. I run almost every day, ranging from 6 to 8 miles per day and do a long slow run once a week (weather permitting). I am up to 17 miles now, and the marathon I want to run is May 20th. What should I do? Get up to 20 and keep it there once a week? I'm also cross training with weights and indoor soccer playing. Am I doing too much? I don't want to win this thing....just finish before the 90 year olds.

[Dan]

I don't have any specific marathon training advice, other than to just keep improving the workload steadily. The more you can do, within reason, the more prepared you'll be to handle such a grueling event. The progress you've made is great, so keep it up.

Dan
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[Indeurr]

Regardless of the distance: the predominant leading thought that is a common philosophy of the majority of the members of these fora or forums is . . . Speed.
Yes, no one would deny that for certain distances, except for the pure dashes (distances in between 40 yards and 300 meters) one needs some or a lot of base running (slower longer runs).
One advice: do base running, but at a quality speed, respective to your ability: never ever jog slowly (it will only kill your legs) – it is better to add walk in between faster jogging than to jog slowly (human body has been designed either to walk, or to run – jogging slowly is against the human body’s design – Never Second Guess God/Allah/Yahweh, or the Nature, depending on your views: you can get around it with the airborne shuffle designated as a substitute for jogging when carrying a heavy load on your back, but do never just jog slowly—it will only hurt your joints, and there is no benefit to it, except that running becomes a tedious and painful activity in your own psyche: nota bene or note well: however, all that said, if you are in a lot of pain during the marathon think twice before you quit: pain is an inherent part of the following races: rigor mortis of 400 meters, and to lesser extent of 800 meters, and a prolonged pain is characteristic of the marathon, 50 K, and even any distance from 20 K and half—marathon and longer).

As to the speed work, the answer is simple: Yasso’800 meter repeats/intervals – you rest as long as it takes you to run each 800 m (you are supposed to build—up up to 12 800—meter long repeats). Your marathon fastest likely time, if you do your base running, rest, tune—up, and eat the right food, can be obtained by multiplying your 800 m repeats’ time by 60; e.g., let say your slowest to average repeat is 5:00.00 (5 minutes long), this means that your best—case scenario marathon time would be 5 hours (in other words; substitute minutes for hours, and seconds for minutes to predict your marathon time).
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http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
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[Indeurr]

The Yasso's Repeats/Intervals do work for nearly any distance except for dashes (40 yards up to 500 meters); since they do train the energy system for the next shorter distance. The prediction method; however, has to be adjusted.

Let say that I do want to predict my 5 K time based on 200 m Yasso’s Intervals/Repeats; moreover, let assume that I would run 200 meters in 40 seconds each with 40—second long jogging breaks in between them; my predicted time for 5 K based on these repeats/intervals would be 20:00 minutes. Why? Because in this case, for the sub—marathon distance, the prediction method had to be twitched.
How did I arrive at 20 minutes from 40 seconds? It is simple 40 seconds x 60 = 40 minutes for 10 K / 2 == 20 minutes for 5 K.
I would not advise, however, 200 m intervals/repeats of this sort for 10 K; following the above example, I would advise 400 m intervals/repeats for 10 K.
Why does this work?
Because 12 x 200 m = 2400 meters or 2.4 K or circa 1 and ½ miles. The 200 m intervals/repeats do strain predominantly the lactic acid threshold that is crucial for the middle distance runners, but is not as important for the long distance runners (middle distance would be any distance between 600 meters up to at most 3 K or nearly 2 miles); moreover, the jogs in between do help the running economy. This teaches the body to perform at the pace of the middle distance runner while running in a way that employees good running economy.
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http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping

[fitmamma]

Congrats on training for a marathon.
My favorite book is 4 months to a 4 hour marathon. It has everything in there and programs for a 4:15, 4:30 and 4:45 marathon and explains everything, I love it. I did not like the meal plan section, I think it was too low on protein and they don't talk much about supplements but other than that it was my training bible. My sister just ran the boston in 3 hrs and 32 mintues and my dad runs marathons too and they love the marathoners training bible but I am a slow runner and do it for fun so I liked the other book-

Good luck
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