« May 2006 | Main | July 2006 »
A RaceReady customer, Don Crouse of Texas, is planning on logging many miles during the final 7 months of this year. He is running miles and hoping to raise money to help his friends Gina Madison was in a tragic accident in March, in which she nearly drowned. She is currently in a coma, but is making improvements.
I applaud Don for using our sport of running to help.
We're back from our week's vacation in Kauai. Gerry & I were there mid-June, celebrating our 20th wedding anniversary. We really had a marvelous time. There is plenty of hiking to be done. We hiked Waimea Canyon on 2 different days. One day we hiked from the bottom of the Canyon at Menehune Ditch up toward Wiliwili Camp, for a nice 14 mile round trip hike. Four days later, we hiked the Waimea Canyon from a differenct perspective, exploring the upper edges of the western wall and hiking down to Waipo'o Falls. Beautiful!
We enjoyed snorkeling at both the North Shore - Ke'e Beach and Tunnels were great! - and also at the South Shore, near Poipu Beach. Water temperature was perfect! Coral reefs are spectacular and there is certainly an abundance of fish! At Ke'e Beach we saw sea turtles ranging in size from modest 30 pound turtles up to 150 pound turtles! Too bad I didn't have an underwater camera! Gerry actually swam under one of the 150 pound turtles - what a great picture!
We avoided the Resort type of accomodations and instead stayed at our own Bamboo Cottage for Two, located near Kalaheo. I would definitely recommend staying here! The Cottage is peaceful, comfortable & clean, quiet and located on the sunny South Shore. We dined on our private lanai in the evenings, often tiems feasting on delicious multi-course seafood meals.
All in all it was a wonderful week in paradise! We didn't do much running, but got plenty of exercise following our "Plan" of hiking one day, snorkeling the next, and repeating until it was time to board the plane back to reality.
http://www.kauaivacationcottage.net/http://www.kauaidiscovery.com/activities/snorkeling/http://kauai.aloha-hawaii.com/tours/waimea+canyon/
Question: Mary - I am training for my 3rd Chicago marathon. My half marathon time PR is an 8:30/mile pace. Yet, when I run a full marathon, my PR time is a 10:47/mile pace. What should I be doing to narrow this difference? More speed training? More long runs? Kenyan gene therapy infusions? I start out my marathons attempting a 9:30/ mile pace, but I just peter out the last half. Bob
Answer:
Hi Bob,
Definitely go for the Kenyan gene therapy infusions! Just kidding....
Slowing down during the latter stages of a marathon is a very common phenomenon. There really isn't an easy solution because 26.2 miles is a long way to go at a steady pace! That being said, I suggest that you start out at a pace SLOWER than your goal marathon pace. Maybe start out the first few miles at 9:45 and then eventually pick it up to 9:30. Perhaps this will leave you with more energy during the final miles.
Personally, I find nutrition plays a key role during marathons. My first 3 marathons were in the days before the energy gels came on the market. The last 4 miles of those first marathons I slowed down a full minute per mile. My next 23 marathon were after I discovered GU. During a marathon I take a GU every 40 minutes. I also drink the electrolyte drink that is offered on the course. Usually I drink water for the first half of the marathon & the electrolyte drink for the last half. We're all different, but this is the nutritional strategy that has worked very well for me.
I don't know how many long runs you do in training. I would suggest that you do at least 3 long runs of 20 to 22 miles. This way your body will be trained for running for a long period of time and hopefully this will help you on race day. You should have the confidence and know that you can do it!
Wishing you steady-paced marathons in your future!
Cheers,
Mary
Question: Hi Mary,
I run about 3 Marathons(3:20pr) a year and follow my own training schedule (I adapted from Runner's World and The Furman Institute). After 16 weeks of hard training for a marathon, I take it easy for a few weeks, then I'm not sure what I should be doing with my runnning. Any suggestions on training plans between Spring and Fall marathons? Karen
Answer: Hi Karen,
I think the time in-between marathons is a good time to take a break from the long runs. I know when I trained for marathons I did look forward to my weekly long run. However, the long run would eventually take it's toll, both physically & mentally for me. I looked forward to NOT doing a long run for a month or so after a marathon! I suggest you use this interlude to do shorter runs; maybe switch gears and train for a 5K.
I find that in the winter months in between marathon seasons, it is a great time to cross-train. Weight-training, and developing strength should help you run better & reduce your risk of injury. I also usually take a week off from running during the holidays. I've found that taking periodic "breaks" from running, helps keep you from "breaking!"
By the way, your 3:20 Marathon is a great marathon time! Your training program seems to work for you!
Congratulations!
Mary