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Post by frojoe23 on Sept 23, 2008 7:36:57 GMT -5
Been a while since I put any training up on this board, but last night I went down the Rail/Trail from Frostburg to Cumberland. It is 17 miles from my house. I started at 3 PM. It was warm, but actually wasn't that bad - a very nice day. I had to make the usual pit stop at Woodthingy Hollow. From there, I decided to try and nail the last 9 miles because I was running a little behind.
I had 55 minutes to catch my ride at the Canal, so what started out as me trying to make it to the Canal on time turned into a very nice tempo run. I didn't hit my watch for splits every mile, but the first two were 5:50-5:55. Then things started rolling. I know I hit from 7 to 6 in 5:31, then 6 to 5 in 5:24 while I was waiting for a hay wagon to get out of my way at Cash Valley. Right after 5, I decided to cool it and coast, but somehow that mile passed under 5:30 as well. So now, it was on and I thought I'd try and finish it out strong.
So the final total for the last 9 miles was 50:58 (5:39 pace), faster than I ran through 9 miles the day before at the Triathlon. It felt pretty comfortable, and had to be one of the best efforts that I have had this year. It was just what I needed to get my confidence up after having it dashed the day before.
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Post by kevinspradlin on Sept 23, 2008 22:19:39 GMT -5
I remember setting my 2003 5K PR for the year the very day after a I ran a very, very challenging half-marathon in the hills of central South Korea. Sometimes, it just doesn't make sense and you have good days when you least expect them. Sounds like fun...
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Post by Justin on Sept 24, 2008 8:28:58 GMT -5
I asked this question before hoping for some discussion, but what do you guys think the "conversion" is for the run from Frostburg to Cumberland? The downhill run is tough to figure out for me. From what I figure from my runs down is that it's about 25-35 seconds a mile faster than flat.
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Post by kevinspradlin on Sept 24, 2008 9:13:39 GMT -5
From level of fitness, Justin, I think you're right. On a day I might be feeling decent and running 7:00 pace, I can probably hit 6:30 or better consistently coming down the trail without trying hard.
Should make for a fun final 15-plus miles April 19 during the Mountain Maryland Marathon. On that note, Justin - Jaron & Co., too - I'd like to video you guys at some point (soon) running different portions of the planned marathon route (if you're so inclined) and posting that video on the web (www.mountainmdmarathon.org).
I plan to do a mile-by-mile profile and having insight from runners of different abilities is important. What do you guys think?
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Post by frojoe23 on Sept 24, 2008 12:25:43 GMT -5
I think around 20 seconds a mile faster is accurate. I have found that I can hit 6:10-6:15 just cruising, but anything under 5:45 takes a considerable effort. I'd expect that on most long runs, I can average 6:30/mile and be comfortable and then getting close to 6:00-6:10 would be okay for a few miles, but have me beat by the end.
Kevin, I know that Jeremy and I have run down the Rail/Trail and then up 40 to Frostburg twice now. The second time I was able to "enjoy" it more and pay more attention to where it hurts instead of it just hurting the entire time. I'd be willing to help you on the videotape. That actually sounds like a good idea. Richmond Marathon and Parkersburg Half have a picture slideshow on the race website with about 5-6 pictures from each mile.
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Post by kevinspradlin on Sept 24, 2008 18:20:18 GMT -5
I'll touch base with you (and a few others, just to get runners of other abilities) when I'm ready for that, Jaron. Thanks!
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