365Runners
Welcome to 365Runners! We are here because we all share a running addiction. Whether training for a first marathon, a new PR, a new race distance, or anything else... welcome!

To stop the banner ads, please register and login. Otherwise, please enjoy browsing as a guest.

"Indicator" Runs

View previous topic View next topic Go down

"Indicator" Runs

Post  Mike MacLellan on Sun Oct 14, 2012 5:16 pm

Hoping that because this is a general idea thread, I'm not creating some kind of faux pas by posting twice in 5min.

Anyway, I was thinking about this today while running (who knew I could think during a tempo run):

What are your typical indicator runs that you'll hit your goal for various distances? I guess I'll explain by means of example. For me, it's...

Marathon: 20mi w/ last 10mi @MP.
10k: 3x 2mi @10k w/ 5min recovery (not yet proven, but banking on it).

Ready, go!
avatar
Mike MacLellan
Explaining To Spouse
Explaining To Spouse

Posts : 3099
Points : 7423
Join date : 2011-06-14
Age : 30
Location : Arlington, VA

View user profile http://www.facebook.com/mike.a.maclellan

Back to top Go down

Re: "Indicator" Runs

Post  T Miller on Sun Oct 14, 2012 5:41 pm

I usually do a 12 - 14 mile pace run followed by a fast finish long run during my peak week. All indications are good this time around.
avatar
T Miller
Regular
Regular

Posts : 781
Points : 3499
Join date : 2011-06-15
Age : 52
Location : Bloomington

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  Nick Morris on Sun Oct 14, 2012 6:34 pm

Like Tim, I like to do fast finish long runs at the peak of training to test the fitness level. I will also do some pace runs, but they will be at shorter distances to get a feel for what goal pace is.
avatar
Nick Morris
Talking To Myself
Talking To Myself

Posts : 5109
Points : 11928
Join date : 2011-06-16
Age : 37
Location : Madison, WI

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  Chris M on Sun Oct 14, 2012 8:21 pm

Yasso 10x800 as a "negative indicator". If I can't hit the goal time fairly easily, there's no way I would go for that time in a marathon.
avatar
Chris M
Explaining To Spouse
Explaining To Spouse

Posts : 1061
Points : 3720
Join date : 2011-06-14
Age : 49
Location : Washington, DC

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  Dave-O on Mon Oct 15, 2012 11:50 am

In addition to those mentioned, I like 3 x 1 mile as an indicator for 5k.
avatar
Dave-O
Moderator
Moderator

Posts : 1736
Points : 4455
Join date : 2011-06-14
Age : 35
Location : Chicago

View user profile http://www.fleetfeetchicago.com/

Back to top Go down

Re: "Indicator" Runs

Post  carleenp on Mon Oct 15, 2012 7:15 pm

The last two marathons where I hit my goal, I ran a half marathon fairly comfortably as a pace run sandwiched between two 20 miler weeks and I did my last 20 miler with a fast finish of the last 3-4 miles or so slightly above my planned pace. Both of those races turned out nearly perfect for me, so I rather like those items as indicators. I think I might have made a mistake my last race by all out racing my half a bit close to the marathon. I would have been better off doing it as a test pace run I think.
avatar
carleenp
Regular
Regular

Posts : 530
Points : 3275
Join date : 2011-06-17
Age : 50
Location : Shorewood, IL

View user profile http://beautyandfashiontech.com

Back to top Go down

Re: "Indicator" Runs

Post  mul21 on Tue Oct 16, 2012 10:07 am

These aren't really indicator runs, but then again I've never had much trouble adapting to fast stuff. When I'm breezing through 14 milers mid-week and a 20 at a decent pace doesn't make me feel like I got hit by a bus, that's when I know I'm rounding into shape. Like I said, the tempos and speed work haven't ever really been a good indicator for me because I've got a history of doing them, but the longer stuff becoming easy seems to be the light switch for me.
avatar
mul21
Explaining To Spouse
Explaining To Spouse

Posts : 1481
Points : 4600
Join date : 2011-06-15
Age : 41
Location : St. Louis

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  Diego on Tue Oct 16, 2012 11:25 am

My best indicator run for the marathon was seeing how far I could run at HMP during the final 10 miles of my 20 miler. If I could run 5-7 miles at a fairly low heart rate(80-85% MHR), my marathon pace was very accurate.

Marathon pace runs have been a negative predictor, i.e. if I can run 10 @ MP but have a high heart rate/effort level, I'm usually 4-5 minutes off on race day.
avatar
Diego
Regular
Regular

Posts : 599
Points : 3122
Join date : 2011-06-17
Age : 54
Location : Maine

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  Jerry on Tue Oct 16, 2012 11:29 am

@T Miller wrote:I usually do a 12 - 14 mile pace run followed by a fast finish long run during my peak week. All indications are good this time around.



If Jerry were in full training year round, Tim's races would be Jerry's indicator runs except marathon distance. lol!
avatar
Jerry
Explaining To Spouse
Explaining To Spouse

Posts : 2708
Points : 1004185
Join date : 2011-06-15
Location : Where I'm Loved

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  T Miller on Wed Oct 17, 2012 7:29 am

@Jerry wrote:
@T Miller wrote:I usually do a 12 - 14 mile pace run followed by a fast finish long run during my peak week. All indications are good this time around.



If Jerry were in full training year round, Tim's races would be Jerry's indicator runs except marathon distance. lol!

I think I should start training specifically for shorter distances to see if this still holds true. bounce
avatar
T Miller
Regular
Regular

Posts : 781
Points : 3499
Join date : 2011-06-15
Age : 52
Location : Bloomington

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  EugeneGreenie on Wed Oct 24, 2012 12:30 am

Twenty miles easy with a MP 10k the next day. Did this twice. Nailed it both times....could have helped.

E Greenie
avatar
EugeneGreenie
Poster
Poster

Posts : 145
Points : 2507
Join date : 2011-06-16
Location : Track Town USA

View user profile http://traniningup.wordpress.com

Back to top Go down

Re: "Indicator" Runs

Post  Kenny B. on Wed Oct 24, 2012 9:03 am

How I feel during the marathon at around mile 18.

Seriously, I like what Chris said with the Yassos .

Keep in mind, the above workouts are all done typically during some of the peak weeks so although it might be harder to do a MP run or yasso etc, you have to consider and trust that taper kicks you into new life.
avatar
Kenny B.
Explaining To Spouse
Explaining To Spouse

Posts : 2036
Points : 4778
Join date : 2011-06-15
Age : 45
Location : Jersey Shore!

View user profile http://www.365Competitors.com

Back to top Go down

Re: "Indicator" Runs

Post  Mike MacLellan on Wed Oct 24, 2012 11:27 am

How about HMs? No one's mentioned that yet.
avatar
Mike MacLellan
Explaining To Spouse
Explaining To Spouse

Posts : 3099
Points : 7423
Join date : 2011-06-14
Age : 30
Location : Arlington, VA

View user profile http://www.facebook.com/mike.a.maclellan

Back to top Go down

Re: "Indicator" Runs

Post  Michele "1L" Keane on Wed Oct 24, 2012 11:48 am

I like to do sort of a "tempo" run for a HM. Generally, I do a 7-8 miler where the 1st mile is at an easy pace followed by 10-12 min at HM pace - this is repeated at least 2x more times.
avatar
Michele "1L" Keane
Explaining To Spouse
Explaining To Spouse

Posts : 4748
Points : 11115
Join date : 2011-06-15
Age : 55
Location : Cleveland (Bay Village), OH/Atlanta, GA

View user profile http://1lranthere.blogspot.com

Back to top Go down

Re: "Indicator" Runs

Post  mul21 on Wed Oct 24, 2012 11:53 am

@Mike MacLellan wrote:How about HMs? No one's mentioned that yet.

Half marathon pace is really pretty close to tempo pace for most, so doing a 6 mile continuous tempo at about HM pace down to 10K or so that doesn't completely wipe you out for a few days should be a decent indicator that you're ready to carry that out for another 7 miles.
avatar
mul21
Explaining To Spouse
Explaining To Spouse

Posts : 1481
Points : 4600
Join date : 2011-06-15
Age : 41
Location : St. Louis

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  Schuey on Wed Oct 24, 2012 12:03 pm

First one that comes to mine is 8 to 9 mile with 4 miles 20 seconds faster than MP 4 days out from marathon. I can always tell from this workout whether I will hit my goal or have to rethink the game plan for race day. If the workout goes pretty effortless I know that I can hit my goal pace, if it feels hard or I struggle I know right away that I might be adjusting pace/time on race day.

avatar
Schuey
Explaining To Spouse
Explaining To Spouse

Posts : 2160
Points : 5429
Join date : 2011-06-15
Age : 46
Location : So Many Roads To Ease My Soul

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  mountandog on Wed Oct 24, 2012 1:03 pm

I'm still struggling to find the indicator run.

A very current concern I have. I'm running the R2B on Saturday and did a "dress rehearsal" 7 w/2@MP yesterday and really felt it. No way could I have kept it up for 26.2. But I also realized that I did it on a treadmill (which I rarely use) in Mexico City at 5000ft altitude in a hotel gym (as I was on a business trip and MXCity isn't condusive to outdoor running), which was on the warm side. So I just don't know. I know it's only one run, but I'm not brimming with confidence at the moment. We shall see how good a predictor this is, one way or the other.

avatar
mountandog
Explaining To Spouse
Explaining To Spouse

Posts : 1392
Points : 5540
Join date : 2011-07-14
Age : 61
Location : Michigan

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  ssilvert on Thu Oct 25, 2012 11:51 am

The last week before taper, I do:

Monday: Yasso 800's (10 x 800)
Friday: 12 miles at MP
Saturday: 20 miles with last 5 at MP

If I can nail those three along with other miles that week, I'm ready.

Stan
avatar
ssilvert
Poster
Poster

Posts : 173
Points : 2517
Join date : 2011-08-12
Age : 49
Location : Atlanta

View user profile

Back to top Go down

Re: "Indicator" Runs

Post  Sponsored content


Sponsored content


Back to top Go down

View previous topic View next topic Back to top

- Similar topics

 
Permissions in this forum:
You cannot reply to topics in this forum