The OMNI Exercise Blog...
#4441
A FlyerTalk Posting Legend
Join Date: Jul 2003
Location: NYC (formerly BOS/DCA)
Programs: UA 1K, IC RA
Posts: 60,745
Nice and easy 6 mile recovery run on a hilly course. Felt good.
Splits:
Split Time
1 0:07:37
2 0:08:03
3 0:07:46
4 0:07:57
5 0:07:43
6 0:08:02
7 0:00:07
Summary 0:47:18 total time, 6.01 total mileage, 7:52/mile average pace
Splits:
Split Time
1 0:07:37
2 0:08:03
3 0:07:46
4 0:07:57
5 0:07:43
6 0:08:02
7 0:00:07
Summary 0:47:18 total time, 6.01 total mileage, 7:52/mile average pace
#4442
Join Date: Jun 2003
Location: Denver, Colorado
Programs: Delta Gold Medallion, Hilton Diamond
Posts: 333
Based on what you've been posting here, especially with pushing a stroller, I think you can easily do the Phoenix PF Chang's marathon in 4:15 to 4:30. But I don't think they'll let you push a stroller on the course
It is a very flat course, and very fun. Bands every mile or so, cheer squads, and tons of locals out. I was really surprised at the huge community involvement. Plus you run on major roads...Camelback Road from 24th to 44th Street, Indian School Rd from 48th St out to Scottsdale...
I'm gonna play it by ear for a bit, see how quickly I recover from my sprained ankle. But it would be great to meet you while you're in town. Let me know if you need any ideas for places to stay, or things to see while here.
It is a very flat course, and very fun. Bands every mile or so, cheer squads, and tons of locals out. I was really surprised at the huge community involvement. Plus you run on major roads...Camelback Road from 24th to 44th Street, Indian School Rd from 48th St out to Scottsdale...
I'm gonna play it by ear for a bit, see how quickly I recover from my sprained ankle. But it would be great to meet you while you're in town. Let me know if you need any ideas for places to stay, or things to see while here.
Thanks for all the info! That sounds about right from what I've heard for the course. I kind of wanted my first 26.2 to be a rock n' roll race, just because I've heard the courses are fun, with the bands and good support. If I'm gonna be miserable, I at least want to be entertained! I have a friend in town that I'm staying with, as well as some family that I haven't seen in about 10 years, so I'm pretty excited for that. Hopefully I have time to do a little sightseeing since I've never been to your fair city, but it's probably going to be a pretty quick trip!
First "official" run of marathon training this morning, 4 miles with friends and kids. We must have been quite a sight...there were SIX of us, all pushing strollers down the trail this morning.
#4443
Join Date: Aug 2004
Posts: 4,704
Oh, sorry!
I did least possible to still score in the excellent range, which was:
8 pullups
38 situps
46 pushups
The run, as you all know, is my weakness. On the run I was buckets of fail.
13:02
BTW, only 1 minute rest between exercises.
I did least possible to still score in the excellent range, which was:
8 pullups
38 situps
46 pushups
The run, as you all know, is my weakness. On the run I was buckets of fail.
13:02
BTW, only 1 minute rest between exercises.
#4444
A FlyerTalk Posting Legend
Join Date: Feb 2001
Location: Berkeley, CA USA
Programs: Piggly Wiggly "Shop the Pig!" Preferred Shopper
Posts: 57,349
...and most importantly, you felt good at the end.
Remember this at mile 20 or so when you might start to doubt yourself -- you really can do it! I don't mean that in a "you can do anything you put your mind to" sense (that's a bunch of crap). I mean that in a "you have trained your body well enough to do this" sense.
Remember this at mile 20 or so when you might start to doubt yourself -- you really can do it! I don't mean that in a "you can do anything you put your mind to" sense (that's a bunch of crap). I mean that in a "you have trained your body well enough to do this" sense.
#4445
A FlyerTalk Posting Legend
Join Date: Jul 2003
Location: NYC (formerly BOS/DCA)
Programs: UA 1K, IC RA
Posts: 60,745
...and most importantly, you felt good at the end.
Remember this at mile 20 or so when you might start to doubt yourself -- you really can do it! I don't mean that in a "you can do anything you put your mind to" sense (that's a bunch of crap). I mean that in a "you have trained your body well enough to do this" sense.
Remember this at mile 20 or so when you might start to doubt yourself -- you really can do it! I don't mean that in a "you can do anything you put your mind to" sense (that's a bunch of crap). I mean that in a "you have trained your body well enough to do this" sense.
#4446
Moderator: American AAdvantage, Travel Safety/Security & Texas, FlyerTalk Evangelist
Join Date: Sep 2006
Location: AUS / GRK
Programs: AA, HHonors, Hertz
Posts: 13,516
Certainly different than the Army PT test. Maybe I should try it. I've seen some National Guard people running along the canal a few times when I've been out running. They have the 2-mile course all measured out and painted.
#4447
A FlyerTalk Posting Legend
Join Date: Jul 2003
Location: NYC (formerly BOS/DCA)
Programs: UA 1K, IC RA
Posts: 60,745
Question for all you expert runners or others who've recovered from injuries... How long did it take you to get back?
While I'm mostly progressing well with my ankle, I don't want to push things too much. I'm thinking of making my Sunday run about 7-8 miles, and going up about 1-2 miles a week. If I can do that, I should be able to do the marathon in January. (now knowing GBeckman will be here, along with a co-worker, I'm feeling some peer pressure).
Anyone want to share if you think I should/shouldn't plan for the marathon?
I could do the half, but I'd rather not have to deal with 20,000 other runners over the course. The 8-9,000 on the full marathon course is bad enough.
Funny, I've never been injured this bad before, or not at least where I really wanted to get back like this.
While I'm mostly progressing well with my ankle, I don't want to push things too much. I'm thinking of making my Sunday run about 7-8 miles, and going up about 1-2 miles a week. If I can do that, I should be able to do the marathon in January. (now knowing GBeckman will be here, along with a co-worker, I'm feeling some peer pressure).
Anyone want to share if you think I should/shouldn't plan for the marathon?
I could do the half, but I'd rather not have to deal with 20,000 other runners over the course. The 8-9,000 on the full marathon course is bad enough.
Funny, I've never been injured this bad before, or not at least where I really wanted to get back like this.
Just don't do too much too quickly. Remember the 10% rule!
#4448
Moderator: American AAdvantage, Travel Safety/Security & Texas, FlyerTalk Evangelist
Join Date: Sep 2006
Location: AUS / GRK
Programs: AA, HHonors, Hertz
Posts: 13,516
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Thanks MS, I appreciate it. Think I'll stick with my original plan to wait another month (just before my Europe trip) and see how things are. Last thing I want to happen is 'having' to workout when I'm not feeling well, since I'm already registered...that's what got me injured to begin with.
And I'm done with my formal PT. When I go to the gym, I try to replicate some of the drills I did at PT, into almost every workout. I'm not burning hundreds of calories, or building huge muscles, but these stability exercises make it more possible to do other exercises that will.
BTW, those ladder drills can be quite exhausting, especially done fast. I'm sure I look like an idiot while I'm doing them, but who cares.
Thanks MS, I appreciate it. Think I'll stick with my original plan to wait another month (just before my Europe trip) and see how things are. Last thing I want to happen is 'having' to workout when I'm not feeling well, since I'm already registered...that's what got me injured to begin with.
And I'm done with my formal PT. When I go to the gym, I try to replicate some of the drills I did at PT, into almost every workout. I'm not burning hundreds of calories, or building huge muscles, but these stability exercises make it more possible to do other exercises that will.
BTW, those ladder drills can be quite exhausting, especially done fast. I'm sure I look like an idiot while I'm doing them, but who cares.
#4449
A FlyerTalk Posting Legend
Join Date: Jul 2003
Location: NYC (formerly BOS/DCA)
Programs: UA 1K, IC RA
Posts: 60,745
Pouring freezing rain up here in NH, where I am for a few days, so I went inside for my speedwork today. Kind of annoying as I was planning on doing hill repeats on Mount Sunapee, which would have been cool. Alas, that will have to wait for another day.
This workout was a bit schizophrenic.. started off with a mini tempo run for about 30 mins and then did intervals the next 30. Not sure why I decided to do this.. I have no explanation. It ended up being a tough workout though.
Splits:
1: 7:30
2: 7:00
3: 6:44
4: 6:27
Then I did a bit of recovery with run/walk/water drinking...
Followed by 4 800s:
1: 6:14 pace
2: 6:14 pace
3: 6:07 pace
4: 5:58 pace
Then cooldown with run/walk combo.
Totals: 7.62 miles, 1:00:00 total time, 7:52/mile average pace.
Tomorrow I plan on doing a short recovery run and then either a hike or rowing machine for cross-x.
This workout was a bit schizophrenic.. started off with a mini tempo run for about 30 mins and then did intervals the next 30. Not sure why I decided to do this.. I have no explanation. It ended up being a tough workout though.
Splits:
1: 7:30
2: 7:00
3: 6:44
4: 6:27
Then I did a bit of recovery with run/walk/water drinking...
Followed by 4 800s:
1: 6:14 pace
2: 6:14 pace
3: 6:07 pace
4: 5:58 pace
Then cooldown with run/walk combo.
Totals: 7.62 miles, 1:00:00 total time, 7:52/mile average pace.
Tomorrow I plan on doing a short recovery run and then either a hike or rowing machine for cross-x.
#4450
Join Date: Jun 2003
Location: Denver, Colorado
Programs: Delta Gold Medallion, Hilton Diamond
Posts: 333
This little blizzard thing we have going on is putting a crimp in my marathon training style. Nothing like having to resort to the dreadmill in the very first week...although I guess better now while the distances are still pretty short! 4 miles on the dreadmill, followed up with a kind-of-lame spin class. Here's hoping the sidewalks/trails melt off sufficiently for my 12 miler this weekend...
#4452
Join Date: Aug 2004
Posts: 4,704
It's broken down by age - the older you are the more time you have on the run and fewer reps you have to do in the exercises.
#4453
Join Date: Apr 2000
Location: Houston, Texas
Programs: CO Silver
Posts: 2,600
Second marathon done. I took almost 11 minutes off of my previous marathon time, finishing in 3:48. I was on track for 3:40 up until miles 22-23 or so when the wheels came off. To top it off, I was battling a cold. I didn't feel bad during the run, but the day before my nose was running a lot and I was very sneezy. My confidence the night before was very low. I still have a cough today.
I'll do a short 6 miles this weekend, then a 25K race (that I won't race) the weekend after. This will be the start of training for my next marathon in January.
I'll do a short 6 miles this weekend, then a 25K race (that I won't race) the weekend after. This will be the start of training for my next marathon in January.
#4454
A FlyerTalk Posting Legend
Join Date: Jul 2003
Location: NYC (formerly BOS/DCA)
Programs: UA 1K, IC RA
Posts: 60,745
Nice and easy recovery run from speedwork yesterday. Felt good.
Totals: 7.20 miles, 1:00:30 total time, 8:24/mile average pace.
Then I did a 3 mile hike with the dogs.
Totals: 7.20 miles, 1:00:30 total time, 8:24/mile average pace.
Then I did a 3 mile hike with the dogs.
#4455
A FlyerTalk Posting Legend
Join Date: Jul 2003
Location: NYC (formerly BOS/DCA)
Programs: UA 1K, IC RA
Posts: 60,745
Very very nice effort!! Congrats. ^ You'll be breaking 3:40 (or 3:30) in no time.