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Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Elliptical Trainer 2017 Lifetime Miles: 107.00
Treadmill 2017 Lifetime Miles: 454.20
Thu, Mar 01, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

When I first started running I used to try and average 10 min/mile because it was easier to do the math in my head, I always thought I should run 6 min/mile pace cause the math would be just as easy.  Well I never really got to the point where I just ran 6 min/mile on an average training run so now my new favorite pace is 7:30.  The math is pretty easy, not as easy as 6 but easy.

I started practicing drinking water on my longer runs,  I used to never have a water bottle with me but I've started just so I can practice and get used to it.  I take 2 gulps every 15 minutes, which comes out to about 8 oz per hour.  Added Emergen-C to it this morning. 

14 miles in 1:45:00 7:30 avg pace.  I threw in a couple 6:30's for fun since my legs felt good.

Here is my pacing plan so far for the BigHorn 50.  It is open for comment, criticism, or pure viewing pleasure.


Nike LunarGlide 3 Miles: 14.00Treadmill 2012 Miles: 14.00
Comments
From Jake K on Thu, Mar 01, 2012 at 09:32:36 from 155.100.226.54

I obviously don't know much about pacing for those types of distances, but it seems like a good plan - if you don't completely destroy your quads over the first 1/3 of the course, you should be able to roll people down in the last 10 miles.

7:30 pace is easy math, especially if you are running time increments of 15 minutes.

From Rob on Thu, Mar 01, 2012 at 11:04:48 from 206.71.84.68

It should be interesting, that hill at mile 18 could be really fun.

From Jake K on Thu, Mar 01, 2012 at 11:06:17 from 155.100.226.54

I love that you are only calling it a "hill" - its 2200 feet of climbing!!

From Rob on Thu, Mar 01, 2012 at 11:10:36 from 206.71.84.68

Avg 13% grade for 2 miles of it. That 12:35 pace may be optimistic.

From Tina on Thu, Mar 01, 2012 at 12:03:40 from 71.32.206.195

BigHorn is so beautiful. I did the 50k in 2010 and 2011. I can't comment on the early parts of the course, but the last 18 miles of the 50m and 50k courses are the same. For me, the downhill from just after Upper Sheep to just before Lower Sheep was really tough. It is crazy steep with rocks and roots thrown in for fun. In 2010, I walked sideways down that entire stretch because my quads were shot.

I think it's tough to plan paces for trail races because of the constantly changing terrain, but what you have looks good. 8 hours is a very good time for that course and will likely win the race.

From Rob on Thu, Mar 01, 2012 at 12:11:11 from 206.71.84.68

Thanks for the info Tina, I agree that setting actual paces isn't really going to work. The idea was more to get an idea of how far ahead or behind I am at each aid station. Also, I just wanted to start implanting in my head the kind of paces I'm training for. Putting these charts together really helps me visualize what I'm training for, I'm a very graphical learner.

From Tina on Thu, Mar 01, 2012 at 12:19:13 from 71.32.206.195

I should have also mentioned that my husband ran the 50m the last two years, so if you have any specific course questions, I can pass them on to him. Last year, the course was altered because of snow. Even though the altered course was faster, I know he preferred the original.

I agree about having an overall plan, and I think yours looks good! I look forward to hearing how the race goes for you.

From Rob on Thu, Mar 01, 2012 at 20:16:44 from 204.15.86.95

Here's a conversation I had with one of my Co-workers.

Jeff - You're going to run for 8 hours straight?

Me - Yep

Jeff - How fast do you think the winner will run it in?

Me - 8 hours!

Jeff - You're going to tie the winner?

From Jon on Thu, Mar 01, 2012 at 20:27:03 from 98.84.69.209

Man, we're nerds with our spreadsheets. Although you might be worse, since you record to .01 miles and have your splits ready 3 months in advance.

From Rob on Thu, Mar 01, 2012 at 20:33:31 from 204.15.86.95

Shh! Don't give my wife more ammo. Yeah, I should probably get a life.

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