Run-Down Forums

Micah Ward · Posted: Mon Nov 17, 2003 4:13 am Post subject:

What Dan said on the IT band. You might want to reconsider any increases in mileage while you are doing all this racing.

You also might want to consider hiring a personal assitant to get you to the starting line on time. Laughing

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Micah Ward · Posted: Mon Nov 17, 2003 4:20 am Post subject:

I am toying with that marathon idea again. The Tybee Island marathon is in Feb. The daughter and two of her friends are coming down to run it and the Baboo is running the half marathon.

Do I train to run the half in a decent time or slow down and throw in some walk breaks and just finish the marathon?

I'm thinking...........

I'm thinking...........
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Dan · Posted: Mon Nov 17, 2003 11:07 am Post subject:

As long as we're throwing zingers ... slow your Baboo-runs down a bit and you're already running marathon duration. Wink

Now, just run a bit faster for the same amount of time, and you're almost there!

Dan
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Micah Ward · Posted: Tue Nov 18, 2003 6:06 pm Post subject:

There is actually some logic in that plan.....somewhere...... Confused

I did 4 at 9:08 pace at lunch Monday. The temp 81 and humidity 39, not a bad day for Savannah!

If I stretch out my long runs to 14 or so can I then slow down and throw in the walk breaks and do 26?

I'm thinking.........

I'm thinking.........
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Dan · Posted: Tue Nov 18, 2003 9:23 pm Post subject:

Micah Ward · Posted: Wed Nov 19, 2003 3:50 am Post subject:

I saw an interesting comment in Trailrunner magazine. The author said that you can take the longest distance you can run and double it by adding walk breaks. That is one of the underlying principles of training for ultras. I may put it to the test at Tybee.

I'm thinking.......

Tonight I'll go to the 1K track and do 3 repeats.
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Dan · Posted: Wed Nov 19, 2003 11:06 am Post subject:

I could believe that. It's easy to add on extra miles if you don't quite push to exhaustion and take breaks as needed.

Dan
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Micah Ward · Posted: Thu Nov 20, 2003 3:23 am Post subject:

I did the 1K repeats last night. Splits were 4:49, 4:53, 5:02

I need to slow down the first one and speed up the third one. Counting warmup and recovery laps the evenings total was 4.3 miles; or 7 kilometers for the metrically inclined.
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Dan · Posted: Thu Nov 20, 2003 9:36 am Post subject:

Not too shabby. You just need to run with Paul a few times to get those splits dialed in. Wink

Dan
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Micah Ward · Posted: Thu Nov 20, 2003 10:52 am Post subject:

I would be real impressed if I could even keep Paul in sight right now. Surprised

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Dan · Posted: Thu Nov 20, 2003 11:10 am Post subject:

Don't worry, Paul would be too busy fretting over missing the start of his last race to even run his best. Smile

Dan
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Paul · Posted: Fri Nov 21, 2003 5:24 pm Post subject:

Very clever you two!! Check out picture #6 for some real ridicule. I came within one vote of winning the Nov photo contest. This shot was taken just last week at the XC meet. I'm dead last at this point. Guess some strange light must have hit the lens just as Kevin was taking this shot. Maybe he was simply laughing too hard. Embarassed

http://www.teamredlizard.com/html/photos.html
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"Gaunt is Beautiful" Cassidy's T-shirt

Dan · Posted: Fri Nov 21, 2003 5:46 pm Post subject:

Hey, we covered that in Physics, it's a red shift! You must've been cruising!! Surprised

Dan
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Micah Ward · Posted: Sun Nov 23, 2003 2:28 pm Post subject:

Nice picture! Which one won?

I did my long run today. I did 8.6 miles in 90 minutes using a run walk ratio of 8:30/1:30 and that works out to a 10:27 pace. That's not too bad except my quads got real tight in the last mile. The daughter is coming to visit for Thanksgiving and I'm going to try to do a 2 hour with her. Everythigh else for the week will probably be "junk miles".
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graeme · Posted: Sun Nov 23, 2003 2:30 pm Post subject:

Did you manage to travel back in time?

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