Great race report!! I did the Philly Marathon 5 years ago and while your description helped bring back some memories, I don't remember anything about a beer station! How did I miss that? That's almost worth doing it twice! Congrats on everything you achieved in Philly - including that PB! Celebrate ...

Kim, your report is so detailed, I find it amazing that one can take all that in during a race!! Congratulations marathoner! I am extremely proud of you; I hope those memories stay vivid for a very long time. So when's the next one? ;) Can't wait to hug you and cheers you into the marathon club in p...

Happy Celebration day Gibbers!! That's such a wonderful and amazing story. I wish you and your family many, many more years of celebration days!

10k with 5 x 100m strides mixed in....sounds a lot like Strider's work-out for today...hmmm....coincidence?

I know there is a bit of controversy about "racing" with headphones, but I thought the ones who feel the need to wear them while running would be happy to read this:

USATF Lifts Headphones Ban

I just thought I'd add my little update. I've been a runner my whole life - raced at provincial & national levels, and I thought I had this running thing down pat. However, slow down my stride frame by frame, and what looks like a great stride in real-time, is really riddled with flaws. All my l...

You do know how to tempt me....do you have a link? Yup just dangle the carrot... Not a lot of details yet. They are still working on it (right Spaff?) Here is the link for the Eastern Ont Races http://www.5peaks.com/schedule.asp?p=oq Kingston Specific http://www.5peaks.com/schedule.asp?p=oq&rac...

hmmmmmmmmmm, B and I are looking for some good trail races (and perhaps an ultra, but lets not get ahead of ourselves) for this summer. I'll have to keep this one on the radar. ESPECIALLY if strider and Mrs S. add it to their race calendar. CarPool to Kingston the the 16th? - Good warm-up race befo...

Hey Strider... Dan here, August 15th we will also have a REAL trail race as well as September 19th in the laurantian. Location TBA Having done our events, you have a good idea that this will be a full fledge 10km and a super nice 5km. Hope to see your group from Ottawa coursesenforet dot com We'll ...

jonovision_man wrote:Edit: I found a course map, I see what you mean now. It's out-and-almost-back-but-not-to-the-same-place-you-started. So I assume the downhills you're talking about are at the start and finish?

You got it. It's a fantastic course.

Emilie's Run's (a.k.a Women's Only 5k) course is specifically designed to give you a fast time (an out and back with 2 downhills and no uphills). The thought in that is that the faster track will attract the more elite runners as the chance of setting a PB or even breaking a record is much greater. ...

I don't follow Daniel's program, but Ben Wisbey's 12 week program which I do follow has 4 phases, 3 weeks each: 1. Endurance (as it would suggest) 2. Anaerobic Threshold & Endurance (Mile intervals are one of the training sessions in each of the three weeks, as are hill repeats) 3. Race Preparat...

Great question Tri_K.... I think a big part of your end result is in the mental game. I say end result cuz it affects your trainning as well, not just race day. My bigest fear in running/tri is going to hard and having NOTHIN left at the end...and by end, I mean 3-5k to go!!! :oops: I mean you shou...

2005 was my year. Sub 20 for my 5k Major PB in my 1/2 PB in the full (by 6 minutes, but by an average of 20 minutes from the previous 3 marathons) I trained smarter and was more disciplined, staying off the track for my marathon training and training on my own. This let me train at my honest effort ...

Why is pushing too hard bad? Well, assuming you are trying to maximize your training, you have another workout scheduled that you should JUST have recovered enough to perform. If you work too hard in one workout it SHOULD affect the next workout (if your program is as aggressive as it could be). Ve...

I agree with Ian and Magoo - you're young and (should be) supple. You can afford to get pushed into the Grey zone that Nick talks about in the Tempo Run thread. I think ultimately, you'd benefit the most from a structured training plan, and running with a track team will give you a group you can wor...

Interestingly enough, while training with a racing team pushed me to run faster, my fastest marathon time was accomplished from training on my own. I do think the speed work done with the group had something to do with it (in that I had a bit of base to build on), but I always ended up injured when ...

I've trained with many track\racing teams in the past and we always had at least 2 weekly sessions. The first one was shorter intervals that generally ranged from 200 m - 400 m and were done at a good hard pace (it was suppose to be 5k but always ended up being faster than that). The second one was ...

She didn't say I was running too slow, but she did already say that my cadence was too slow and that I was wasting too much energy in the air. Cadence drills will be a regular part of our training once this snow clears and the roads allow for a more natural stride.

All this talk about making yourselves faster runners....does anyone do speed work? The purpose of a tempo run is to build your strength endurance at a "close to" race pace or PE whichever fits. The increased speed should be honed in shorter distance intervals (eg. 1k/1 mi repeats) generally done at ...

One point on the "Train like the athlete you want to be" comment, I have to agree with Ian. Running is not one dimensional. Each training session is working on a specific side of running and the pace should always be based on your last race or time-trial. From everything I've read and been taught, d...

I had a dream about CTRR last night - we were making our way to Ingonish (although it looked more like Cheticamp in my dream) to the start of my leg. I guess it was provoked by reading Trish's post last night before we went to bed. This is going to be a long 4 months if the dreams have started alrea...

Top 100 and almost top 10% - I'd say that's worth some serious celebrating!

Congrats!!

This is a very interesting concept, and one I'm going to pay attention to in 2009, as it will be the year of getting back up to speed for me. When I was training consistently though, my times worked out to this: 5k: 3:54 10k: 4:12 21.1k: 4:24 42.2k: 4:39 Considering all the courses to be somewhat e...

A Tempo training run has a very specific purpose: to build aerobic efficiency - training your body to use the fuel in the most efficient way possible. Generally, the best way to do this is to run at a pace you can honestly sustain for 1 hour. If you run it too fast, you're going into a zone that doe...

This is a very interesting concept, and one I'm going to pay attention to in 2009, as it will be the year of getting back up to speed for me. When I was training consistently though, my times worked out to this: 5k: 3:54 10k: 4:12 21.1k: 4:24 42.2k: 4:39 Considering all the courses to be somewhat eq...