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Comment on Time Flies by eliterunnerjv

eliterunnerjv — Mon, 10 Aug 2009 04:20:33 +0000

My goals with running
Run the enire length of all seven continents east to west
qualify and run the olympic trials and olympics
Perform a marathon in every state in 50 days
Perform 6 marathons 2 50 milers and 1 100 miler a year
Change the lives of others by running

Comment on Mile 15 of the 50K World Championships by eliterunnerjv

eliterunnerjv — Sun, 02 Aug 2009 20:23:27 +0000

But they that wait upon the lord shall renew their strength they shall mount up with wings as eagles they shall run and not be weary the shall walk and not faint -Isiah 40:31 this is my favorite verse in the bible

Today 40 miler in 4 hours and 20 min

Comment on Incredulous, not a Snickers in sight! by eliterunnerjv

eliterunnerjv — Sat, 01 Aug 2009 23:44:11 +0000

Marathon Specific VO2 Max and Speed Workouts

By john visintainer

At first glance speed training and marathon training don’t seem to go hand in hand. Your marathon pace is much slower than your vVO2 max pace . Marathon pace is slower than your lactate turn point or lactate threshold pace . You marathon pace is even on the very low end of your tempo run paces. So it may appear that VO2 max or speed training is a waste of time when you’re trying to improve your marathon performance. It may appear that way, but in this case appearances are deceiving. VO2 max and speed training are a very important part of marathon training. That is especially true if you are racing your marathon or are attempting to run a new marathon PR.

Speed training and VO2 max runs will develop your neuromuscular conditioning, improve your running economy and increase your running speed. Those are all necessary attributes for improving your marathon performance. When you increase your vVO2 max through speed training, your marathon race pace will be at a lower fractional percentage of your VO2 max. So you are able to run your marathon at a faster pace while still conserving those valuable carbohydrate stores. You will be able to avoid or delay the debilitating effects of hitting the marathon wall . There is a nearly unlimited number of ways to include VO2 max and speed training in your marathon training program. Here are some basic VO2 max/speed workouts are specifically designed for the marathon.

8 x 1200 Meter Repeats

Here is a classic track workout that I have adapted to make it a more specific marathon VO2 max speed workout.

Description: Run 8 x 1200 meter repeats alternating between 800 meters at goal marathon pace and 400 meters at mile pace within each repeat. Take no recovery between the components of the repeat.

Pace: Alternating between 800 meters at marathon pace and 400 meters at mile pace.

Recovery: No recovery within each repeat. Recover with 3 minutes of passive rest between each repeat.

2 x 400/800/2400/800/400 Meter Compound Sets

This is a marathon specific compound set that uses runs of increasing pace followed by runs of increasing pace. This type of compound set is sometimes called a “pyramid” workout.

Description: Run 400 meters at mile pace, 800 meters at 5K pace and 2400 meters at goal marathon pace. Then begin increasing pace with 800 meters at 5K pace and 400 meters at mile pace. Take no recovery between the components of the compound set. Repeat 1 more time for a total of 2 compound sets.

Pace: 300 meters at mile pace, 600 meters at vVO2 max pace and 1600 meters at 10K pace. If you don’t know your vVO2 max pace you can estimate it using your 3K pace or running about 10 seconds per mile faster than your 5K pace.

Recovery: No recovery within each compound set. Recover between each compound set with 3 minutes of passive rest.

Goal Pace Variety Run

This one is a combination of a medium distance goal pace road run and a VO2 max/speed track workout.

Description: Begin with 3 miles at goal marathon pace on the road. Then hit the track for 4 x 400 meter repeats at mile pace. Recover between each 400 meter repeat with 100 meters of easy jogging. Now head back out on the road for 3 miles at goal marathon pace. Next go back to the track for 8 x 200 meters at 800 meter pace. Recover between each 200 meter repeat with 100 meters of easy jogging. Now it’s back out on the road for 3 more miles at goal marathon pace. Finish this workout with 4 x 800 meter repeats at 5K pace. Recover between each 800 meter repeat with 200 meters of easy jogging.

Pace: Do the 3 mile road runs at goal marathon pace, the 400 meter repeats at mile pace, the 200 meter repeats at 800 meter pace and the 800 meter repeats at 5K pace.

Recovery: Recover between each 400 and 200 meter repeat with 100 meters of easy jogging. Recover between each 800 meter repeat with 200 meters of easy jogging. No recovery other than between the track repeats.

Goal Pace Long Run with Surges

Here is a classic goal pace long run with a twist.

Description: Run between 8 and 14 miles alternating between 6 minutes at goal marathon pace and 1 minute at 5K pace.

Pace: Alternating between 6 minutes at goal marathon pace and 1 minute at 5K pace.

Recovery: None

6 to 10 x 1000 Meter vVO2 Max Blasters

Running at your vVO2 max pace has been scientifically proven to be on the most efficient ways to improve your vVO2 max pace. The classic vVO2 max workout has become 5 x 3 minutes at vVO2 max pace. This workout is adapted from that vVO2 max classic and made more specific to the marathon.

Description: Run 6 to 10 x 1000 meter repeats at your vVO2 max pace or about 10 seconds per mile faster than 5K race pace. Begin with 10 repetitions for your first attempt and gradually build up to 10 reps.

Pace: vVO2 max pace or about 10 seconds per mile faster than 5K race pace.

Recovery: Recover between each 1000 meter repeat with 400 meters at goal marathon pace.Marathon Specific VO2 Max and Speed Workouts

Comment on Time Flies by eliterunnerjv

eliterunnerjv — Fri, 31 Jul 2009 22:45:51 +0000

Anyone ever notice fitness minded individuals have short relationships. Starting to think my running get in the way of relationships as of now I am single and looking and the person must be willing to travel to races and handel my time spent running oh and of course be christian and genearlly caring

Comment on Time Flies by erika

erika — Fri, 31 Jul 2009 21:57:35 +0000

Rock on, sister. You rock.

Comment on Time Flies by eliterunnerjv

eliterunnerjv — Thu, 30 Jul 2009 16:55:53 +0000

Well said tanya. it’s amazing how some of the things life throws at ya. you can end up growing from if you endure it.
No one said life was gonna be easy but noo ne said you couldn’t make it fun either. Also, if you don’t trust and believe in yourself no one else will; all you got is you. Change starts within. Anybody reading take note; you want others to believe and trust, you start believing and trusting yourself. Actions speak volumes or as Tanya coined it gsd. Tanya, from what I hear you truly are an amazing woman, teacher, role model and mother. Keep up the awesome work.

Comment on Biggest Loser by Shenelle

Shenelle — Thu, 30 Jul 2009 12:59:20 +0000

Hello, I'm hoping to meet new friends here so drop me a note when you get a chance. I hope to make some quality posts on weight loss tips soon but first I have to look around the forum and familiarize myself with everyone and the forum. *************************************************** Weight Loss and Health Tips

Comment on It’s all mental by beattheelite

beattheelite — Mon, 13 Jul 2009 03:58:28 +0000

Running a marathon is as much a mental exercise as a physical one. Of course it takes a lot of training to build your endurance up to the point that you can run 26.2 miles. Your muscles and joints take a lot of stress over those miles, but your brain also takes a beating. It’s takes a lot of mental toughness to ignore the screams of your muscles begging you to quit. In fact, it’s now believed that a great deal of running fatigue, especially during long events like a marathon, originates with your brain rather than your physical body. It’s thought that your central nervous system (CNS) acts as “switching station” that monitors the condition of your muscles, the homeostasis of your body and even keeps track of how far you have to run. It then “doles out” energy in a way that will keep your body in balance and still allow you to meet your goal.
Your CNS takes those actions on it’s own without any conscious effort from you. Fortunately, you are still able to override the signals from your CNS. That is why you are able to increase your pace when you see the finish line of your marathon even though you are almost completely exhausted. There are also mental techniques you can use to take your minds attention off the fatigue and pain you are feeling or focus completely on your body so you can make appropriate adjustments to your stride or strategy. One of those techniques is disassociation.
Disassociation is basically the skill of turning your mind and focus to positive thoughts rather than focusing on the marathon and your feelings of fatigue. Disassociation can be turned either inward or outward. With inward dissociation you may use imagery to imagine yourself floating easily along the course or you may imagine yourself in a different environment altogether. Maybe relaxing in a Zen state on some deserted island beach. Outward disassociation is focusing on some part of the external environment and mentally distancing yourself from your running and your fatigue. You may concentrate on the sites and smells of the race or the scenery flowing by. One common form of outward disassociation is to focus on some point in the distance and simply run to it without thinking about your body or the race.
Disassociation is a good technique for mentally putting up a wall between you and your fatigue, but there are times when that just isn’t a good idea. At some point you need to be fully aware of your pace, your hydration levels, the condition of your muscles, course conditions and your competitors. That’s where association comes in. As you probably have already figured out, inward association is focusing on your pace, your stride and the condition of your body. Outward association is concentrating on course conditions, mile markers and your competitors.
I have never liked the terms disassociation and association because they are rather imprecise and can be confusing. A number of years ago, in 1998, CD Stevinson and SJ Biddle completed a study on cognitive orientations in marathon running. In the course of the study they came up with four much more descriptive terms that I like much better – Inward monitoring to describe focusing on pace, thirst, fatigue, muscle condition and how your body feels; outward monitoring for concentrating on race strategy, fluid stations, course conditions, etc.; inward distraction for focusing on imagery, daydreams, meditation; and outward distraction for concentrating on the scenery, spectators and the environment.
All of those four techniques are valuable skills that can be used at various times. The trick is when to use which technique. I believe that the best technique to use depends upon where you are in the race. The best technique at the start may not be the wise method in the final miles. Here are my recommendations for choosing your cognitive technique.
Miles 1 – 6
Both inward and outward distraction would probably be a poor choice in the early miles. You need to carefully monitor your pace and get into a good race rhythm early in your race. If you are distracted you may end up running too fast, which will cause problems later in your race. The best technique would be to use of both inward and outward monitoring. Pay close attention to your pace, your stride, the mile markers and the condition of the course. Don’t forget that marathons are supposed to be enjoyable. Use outward monitoring to take in the sights and sounds of the marathon – enjoy yourself.
Miles 7 – 17
The middle miles of your race can make or break your marathon. You need to be very careful to stay on pace to meet your finishing time goal. Keep using both inward and outward monitoring so you are fully aware of your pace, where you are in the race and the condition of your body. You will be unable to make any necessary adjustments if you aren’t fully informed on the condition of your body, the course and where your competitors are. You attention should begin to swing in favor of outward monitoring versus inward monitoring so that you aren’t placing too much focus on your growing fatigue.
Miles 18 – 24
This is where your fatigue really begins to rear its ugly head. At this point, I would suggest beginning to use more inward and outward distraction with most of your focus on outward distraction. With outward distraction you can disassociate with your fatigue and pain while still being aware of the race course and your competitors. Too much inward distraction could cause you to become unaware of important race conditions. Continue to use some inward monitoring to keep yourself on pace.
Mile 25 – 26.2
Now it’s time to switch back from distraction to monitoring. Your pain and fatigue are still around, but you can overcome them with adrenalin. Use a bit of outward distraction by focusing on the mile markers and the upcoming finish line while taking some of the focus off your pain. The excitement of finishing your race will carry you through these ending miles. Use a lot of inward monitoring and focus on keeping up a strong pace and a quality stride. Use your outward monitoring to look for competitors that you could pick off before the finish line.
References:

Cognitive oreintations in marathon running and “hitting the wall”, CD Stevinson, SJ Biddle, Br. J. Sports Med. 1998;32;229-234

Comment on Mile 15 of the 50K World Championships by beattheelitejohnvisintainer

beattheelitejohnvisintainer — Mon, 22 Jun 2009 17:40:44 +0000

Hey guys just thought i would drop by and give you all my traininga and pace guide.For a lil backgroung i am a marthoner and my time goal is a 2:13:00 marathon and my fastset is a 2:19 my fastest mile is a 4:06. As far as milage goes im covering 8 miles in the am and 16 miles in the pm mon- fri and sun with a long run 30-40 miles on saturday along with a noon core and strength workout on mon wends and fri my weekly milage hovers beteween 160- 175 miles a week. So knowing my time goal ive created a pace guide for training and racing.

easy run pace 5:51 min/mile
tempo run pace 4:51 min/mile
vo2 max pace 4:23 min/mile
speed/form pace 4:03 min/mile
800 repeat pace 2:14 min/mile

marathon pace: 5:05 pace treadmill pacing 11.82 mph

race pacing chart
mile# time
1 5:04
2 10:09
3 15:13
4 20:81
5 25:22
6 30:27
7 35:32
8 40:36
9 45:41
10 50:45
11 55:50
12 1:00:54
13 1:05:59
14 1:11:04
15 1:16:08
16 1:21:13
17 1:26:17
18 1:31:22
19 1:36:27
20 1:41:30
21 1:46:36
22 1:51:40
23 1:56:45
24 2:01:49
25 2:06:54
26 2:11:59
26.2 2:13:00

AS FAR AS THE CORE WORKOUT I SWITCH UP BETWEEN THE FOLLOWING WORKOUTS
PUSHUPS 100
SITUPS 100
PLANK 30 SEC
SIDE PLANK WITH 3 TWIST AND QUAARTER HOLD 15 SEC PER HOLD
SUPINE ELBOW STAND SINGEL LEG RAISE 15 EACH SIDE
PRONE ELBOW STAND SINGEL LEG RAISE A5 EACH SIDE
BIRDDOG 30 SEC EACH
THE PEDASTAL 15 REPS EEACH
VARIOUS CRUNCHES
VARIOUS PUSHUPS
VARIOUS PULLUPS
PILATES
YOGA
…. AND MORE
PLESE LET ME KNOW WHAT YOU THINK A DIET PLAN WILL COME ALIL LATER

Comment on Mile 15 of the 50K World Championships by beat the elite john visintainer

beat the elite john visintainer — Mon, 22 Jun 2009 15:13:55 +0000

RUNNING WITH A POURPOSE

Whydo you run? Is it to win medals, perhaps for satisfaction and enjoyment, or mabey for fitness. I am a marathoner and i run because on thet 15-30 mile streatch of highway i feel completley relaxed. Something about the lonlieness of a long solo run gives me peace from within. The winnning medals and fast times are an extra because of a wondeful talent base provided by my pearents and a lot of deication hard work and milage. My PR’S include a 4:06 mile and at my fastest a 2:13:44 marathon, which I think was because it was a relatively flat course witch allowed for even pacing. However i stopped liking the spotlight and wanted to change something throught my running so i talked to a few of my running budies such as josh cox 2003 olympic qualifier, and Ryan hall 2008 usa olympic marathoner. Tehy told me of two wonderful chariteis team world vision http://www.teamworldvision.org and invisible children http://www.invisiblechildren.com. Team world vision works to reduce poverty and increase wllbeining and prosperity in african nations in the late parts of 2008 Ryan hall participated in a project he helped raise funds for in zambia they built sewer and water sytems. This in turn allowed kids to go to school to become docters educators amd more to ultimatly improve lfe for all in zambia higher education = more jobs= better economy. Before these kids walked 20 to 30 miles to get clean water for the village now it comes to them. Invisible children works to reunite the child soilders in africa with there familys a dictator known as joseph kone has een abbducting kids and throwing them in to battle I served 3 years in the US Army with 1 iraq deployment trust me war is no place for a child. I finnaly foound a pourpose for running and away to give the great talent god gave me back to him nad i feel more peaceful internally than i ever have. If you are intreated in using your talents for a greater cause check out the above links. REMEMBER TRAIN SAMART AND HAVE FUN….. GOD BLESS

MY PRE RACE PRAYER

LORD I PREY YOU MAKE FEET LIKE THAT OF A DEER
AND MY HEART LIKE THAT OF A STRONGMAN TO RUNN HIS RACE
FOR I KNOW THAT IF I AWAIT YOU I WILL RUN AND NOT TIRE
AMEN AND AMEN