A Marathon question:
When running with a pacing group on race day, sometimes the pace leaders and the group slow down dramatically at aid stations. How to handle this?
There is a benefit to running with a pace group in a marathon, but I don't want to break my rhythm several times during the race.
I do note, smaller clusters of runners tend to form and cohere during a marathon, so I shouldn't worry this too much.
Big Red wrote:
A Marathon question:
When running with a pacing group on race day, sometimes the pace leaders and the group slow down dramatically at aid stations. How to handle this?
There is a benefit to running with a pace group in a marathon, but I don't want to break my rhythm several times during the race.
I do note, smaller clusters of runners tend to form and cohere during a marathon, so I shouldn't worry this too much.
Make sure you’re near the front of the group as you approach those stations. Depending on the size of the group, there can indeed be a slow down as the group naturally backs up as each member acquires their aid. If you have the opportunity to run with a smaller pace group, that would alleviate some of the backlog. Otherwise stay up front where the slowing is reduced.
Big Red wrote:
A Marathon question:
When running with a pacing group on race day, sometimes the pace leaders and the group slow down dramatically at aid stations. How to handle this?
There is a benefit to running with a pace group in a marathon, but I don't want to break my rhythm several times during the race.
I do note, smaller clusters of runners tend to form and cohere during a marathon, so I shouldn't worry this too much.
Pull them aside and tell them you plan on running through aid stations and ask if anyone will join you. If they don't want to, keep running and keep your head up. There's nothing wrong with having a personal preference and training accordingly.
Skuja & JustMe22, Thanks for the advice and thoughts on my Q.
I missed a day this week due to...ummm...stuff.
I did a 20 min Threshold on Wednesday and
400, 600, 800, 600, 400 Intervals a few hours ago.
So I was near 60km for the week. I'm ready to bump up a vdot, but I'll wait another week.
@Big Red: I've never run with a pacing group but I've been just behind one and the water stop was my chance to get past them. The advice about running near the front seems sound if you're able. If you're planning on finishing with the group and you're confident that the pacers will get you there, I'm curious about why you don't want to break your rhythm. I know if I slow way down late in a marathon, I have cramping potential, so I'm guessing maybe it has something to do with that?
I didn't check in last week. A couple of weeks ago it became apparent that I've had long Covid since Club XC. I am now starting week 6 of mild but persistent fatigue and headache. I've been doing 4 miles of walk 200/ slow jog 400 daily. That averages to about 12:30/mi pace. Average HR for that has been 130 to 145. Healthy HR for that effort level for me would be 90 to110. I'm just trying to stay at this exercise level until the symptoms clear up. 12 weeks is the typical average for symptoms like mine to end. I'm hoping this is done sooner. P.S. I am fully vaccinated and my last Covid booster was in early October.
Good running and stay healthy to all.
very sorry to hear about the long COVID. I hope your recovery goes well.
Ok-ish week for me but needed to run everything slowly -- my hamstring issue reared its ugly head monday -- i'm blaming the track workout I snuck in last Saturday on fairly cold morning. I'm able to jog just fine. This seems to happen (at least) every Winter. I may need to take up hibernation:
M 1:45 double
Tu 40:00 + 1:00 x-t
W 2:15
Th 1:20
F 1:00
Sa 1:20 with restrained parkrun (25:11)
Su 2:30
I kept my hand in the actual racing world by seeking reflected glory -- Frank Perna from my club won the M60-64 age group at Houston Marathon this morning in 2:53:46. Many years ago we used to finish near each other in races, but Frank apparently didn't get the memo about slowing way down with age. My jealousy is kept in check by his being such a great guy and excellent representative of Montgomery County Road Runners Club!
have a great week,
Dave
Greetings, fellow 50+ers and Happy MLK Day!
Well I’m back to my “new normal” of a smidge more than 12 actual running miles for the week. There were some weather issues to deal with this past week. Also the quad is still not 100%, but it is getting better. I’m in no rush to increase my mileage as I’ll be doing some traveling in the near future and likely won’t do any running during that fortnight (lots of walking though). Once I return I’ll try to ramp things up a bit more.
Mon: off
Tue: 48’ CR; body wt ex + med ball routine
Wed: off
Thu: 46’ running (3); 16 oz curls
Fri-Sat: off
Sun: 47’ CR; body wt ex
All the best!
Just completed a 32-mile week, 5 runs over 7 days. After two 40-ish weeks, I backed off a wee bit. Mostly a bit over 9 minute pace, usually with the last mile or two around 8:20 pace.
This morning I'm out for a long run, I'm thinking 14-16 miles nice and slow. We'll see what I encounter out there. My creek trail has swelled to a river trail this week with winter rains, which always puts a spring in my step. I'm 7 weeks out from a marathon, so it's time to stretch the long runs out over the next month.
old guy II, rest up and get well soon. The long Covid does not sound fun. I wish you a speedy recovery.
And dhaaga I hope the hamstring behaves, take it easy on those colder days maybe?
Have a great week.
4 runs for me this week, up from 3 last week.
Mon - 40min run
Tue - 30min stationary bike
Wed - rest - should have been an evening track session, but it had a thick frost and was slippery so I took no chances
Thur - 40min run
Fri - 30min run
Sat - 35 min run including parkrun at 24:40 - slower than last week, but not surprising with 3 consecutive running days
Sun - rest
Total 29km/18miles
Aiming for an additional run this coming week.
Best to all
Greetings all - Turning 58 tomorrow. Its been a while since I've posted as well, will try to be more proactive this year.
Last year started with recovery from back surgery which had negatively impacted my running (and life) for 7+ years. Healed up and given the all clear in march '23, so started working my way back. Finally have overcome a lot of teh compensation issues that the back./nerve damage caused, so back runnning normally. Using the idea of 6 star medal to motivate me to get back to do some marathon training.
Some milestones:
First 10K race in 5 years in October: 47:55 (slightly hilly)
December: 124 miles total.
At 91 miles for january so far, so looking good. Following the Hansen's program for marathon training, targeting Portland Marathon in October '24. Will do some 10Ks and half marathons along the way.
Last sunday: 12 x 400, 400 jog recovery: 1:43 - 1:45 each. Wasn't dead at the end of the workout.
Has anyone felt the need to adapt Hansen's training plans for older runners (with a longer set of recovery time)? Curious to hear both pro and con.
Belated happy birthday! no firsthand experience with hanson's training plan, though fwiw I have a friend [now 70] who has had great success with it. Good luck with your marathon prep
Ok week for me, again all slow, but hamstring feels a bit better so I may revert to normal mix of paces this coming week. Very cold/windy by recent-years DC standards, and two snowstorms (maybe 4 inches each) this past week, so more Winter than we've had in a while.
have a great week,
Dave
I had a little glimmer of progress on week 6 post-COVID. I stayed with my 4 miles of walk 200/ slow run 400 every day. The week before I averaged 12:10/mi at HR 136. This past week I averaged 11:46/mi at HR 135 for it. That's a far cry from last summer's being able to run 10mi at 7:30/mi at HR 149, but progress is good. Tomorrow I'm going to add a mile and see if I can do 5 miles per day without overdoing it. I have 10 months until I turn 75, so no need to rush rebuilding fitness.
Good running to all!
Like a lot of runners around the country I had less than ideal conditions for marathon training, but I got it done. Lots of ice and snow, and ran one day at -2. For my long run I didn't want to deal with the slipping and my drinks turning to slush, so I went inside to the treadmill. Since the machines only want to go 60 minutes, I did 6 miles at a time and reset. At that time I got a drink if needed, and reset my thinking for another 6, so kind of broke it up a little. I added some music after 12, which I haven't used for a long time. So a new personal longest treadmill run of 20.8 miles wasn't really all that bad. Warmer weather here for this week.
Upped my long run to 15.35 this week on Monday@ 9:35 pace
Tues/rest
Wed/ 10.15 over hills @ 9:20 pace
Th/8.12, 9:29 pace
Fri/4.61, 9:37 pace
Sat/6.61@ 9:35 pace
Sun/3.74, 9:40 pace
Week - 48.6 miles
After the hill run on Wed., for once I had no problem doing my easy days slower.
20.5 on treadmill is kind of a lot, Kind of Old. That is dedication!
old guy II, keep it rolling, that is progress. 10m @ 7:30 so recently shows you still got it.
Nice to hear the hamstring is doing OK Dave, good luck with the ice/snow. I'm enjoying rainy runs in Northern Cali this month. Truth is, I sort of miss the ice & snow of my New England youth. I'd do intervals on the freshly plowed roads in pursuit of indoor mile fitness. Four phone poles fasther than mile pace, followed by four phone poles jogging, repeat until beat!
There are times it seems over the top to report my limited running when others are doing so much more. This was my previous week:
Mon 15 - 40min easy
Tue 16 - rest day
Wed 17 - 45min easy - It should have been an evening track session, but this was cancelled in view of the cold and ice.
Thur 18 and Fri 19 - No running - too cold and icy for me.
Sat 20 - warmup plus parkrun (23:53). No mud this week because the ground was mostly frozen, but pockmarked with the impressions of feet from previous weeks, so needed to be a litle careful to avoid a twisted ankle.
Sun 21 - 50min easy
Total: 34km/21miles
Aiming for 5 days running this week.
Best to all.
Greetings!
Ups and downs this winter, both in weather and training. Got viruses twice, in Dec. and Jan.
resulting in having 1 week out two times. However, this week was very good as the weather finally settled down and we have a wonderful winter now with plenty of fresh snow (20+ inches), temperature 20-25F, no wind. Perfect for skiing.
Mon – arc and treadmill, 1:22
Tue – (xc) ski, 1:22
Wed – elliptical, 1:21
Thu – (xc) ski, 1:23
Fri - (xc) ski, 1:28
Sat – AM (xc) ski 1:20, PM – arc 0:40
Sun – AM (xc) ski 1:24, PM – arc 0:35
10 hrs 55 min of total training – an exceptional number for me. The previous highest was 8.5
hours a year ago.
Happy and injury-free running and training to all!
Hi runners,
Doing my 45-55 miles weeks with 1xshort intervals, 1xsub-threshold intervals, 1x1h moderate fast, rest of the week very easy with mostly 3x100m strides. A day off each 2 or 3 weeks. Weather much better. All nice, fun, life is good.
Take care
Coach Jeff ROC wrote:
I haven't been posting in here for very long, but I don't get the downvotes. How do people get downvoted for just posting their training week or a few words of encouragement? Am I missing something?
Have been injured since early last year, but I'd get the same thing. Just post a week's training and get a downvote.
I wasn't telling anyone else to train the same way, and was getting good results, but someone (or ones) seemingly just disapproved of what I was doing, with no explanation.
happy late January, all. fun week for me in rapidly changing weather -- we had a few inches of snow on the ground last weekend, the warmest January day in DC since they started tracking in 1872 (80 degrees, friday), back to a lot cooler and rainy today.
Still cautious but got back to some slightly faster work this week incl. 2:00 on Weds. with 4 X 3:00 moderate uphills, some strides Friday, and 2:45 with 5k segment at marathon pace (22:17) today.
To top it off, i'll now sit down and watch a lot of football. Have a great week,
Dave