tag:blogger.com,1999:blog-8860166.post2992212232588235464..comments2024-02-11T00:54:20.373-08:00Comments on A Trail Runner's Blog: PR at the Kaiser San Francisco Half MarathonScott Dunlaphttp://www.blogger.com/profile/16096284778835123584noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-8860166.post-66837868687926490982010-02-15T21:20:51.929-08:002010-02-15T21:20:51.929-08:00Scott - congratulations! I saw you out there on y...Scott - congratulations! I saw you out there on your way back on the Great Highway. I came in at a lazy 1:27. Great job on the PR. See you on the trail.Dave Kinghttps://www.blogger.com/profile/13879521225576847680noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-79081371930372393882010-02-15T08:51:27.375-08:002010-02-15T08:51:27.375-08:00Scott,
For more info on breathing/training, see Ed...Scott,<br />For more info on breathing/training, see Ed Eyestone's 12/7/07 article at RunnersWorld.com entitled "BREATHE WITH A TRAINING PURPOSE." <br />Thanks for the insight on your breathing -- that's exactly how my races go at that distance. Just not as fast! I think I need to do more speedwork.<br />Congrats on a great race.Marknoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-51830848490600880972010-02-14T20:44:17.094-08:002010-02-14T20:44:17.094-08:00Thanks for responding to my question. I've bee...Thanks for responding to my question. I've been doing some speed work during my lunch at work, but I've been using my GPS to track the distance and speed. I think I'll give the treadmill a try next. I just hope the other people in the gym don't kick me out when I start sweating buckets.Marco Densonhttps://www.blogger.com/profile/00900699588695535342noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-84809515239897016452010-02-14T17:32:09.668-08:002010-02-14T17:32:09.668-08:00Marco -
It's primarily "Yasso 800's...Marco - <br /><br />It's primarily "Yasso 800's". I do 6-8x800 once a week with 1.5-2.5 minutes rest. I'm doing 4 week cycles - pick a target pace, then do 6x800 one week, 7x800 the next, and 8x800 the third. Then I ease up for a week (stepping down the long runs too), then start the cycle again with a slightly faster pace (and slightly longer run) than where I started the previous cycle. I can fit in about 4 cycles prior to a goal race. Check out the McMillan Calculator link to the right to find some goal paces.<br /><br />One thing I should note was that it wasn't until the third or fourth set of 800's that I felt my body was responding well. I'm pretty new to speed work and it didn't feel natural for the first month. Due to seasonal demands, I started doing the sprint sessions on the treadmill. This made it easier to track the improvements and work on form. And you can't ease off the pace!<br /><br />I also do a Friday fartlek, fitting in 2-3x1 mile at slightly less than 10k pace. <br /><br />When I get a month away from a goal race, I don't increase the pace of the 800, but instead cut the recovery time by 30-50%. <br /><br />Last note - I took some advice from Kami Semick, and made sure I was well rested for my biggest sprint and biggest long run each week. It feels like I get more out of them, and psychologically it's hard to back off if you know you're rested.<br /><br />SDScott Dunlaphttps://www.blogger.com/profile/16096284778835123584noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-35836045676032224062010-02-14T09:58:39.308-08:002010-02-14T09:58:39.308-08:00Great job Scott! Your training is definitely payin...Great job Scott! Your training is definitely paying off. by the way, if you don't mind sharing, what kind of speed training do you do? How often do you do it? I've read about different approaches, but I think is more valuable to hear it from someone like you because I have witnessed your results.<br />Nice job!<br /><br />MarcoMarco Densonhttps://www.blogger.com/profile/00900699588695535342noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-84935064911437889112010-02-13T13:56:10.004-08:002010-02-13T13:56:10.004-08:00Mark - Breath timing is a great idea for judging y...Mark - Breath timing is a great idea for judging your effort! My hard steady state is actually a 3-2 (three steps, one inhale, one exhale) which gives me a little 3/8 rhythm to groove to. Anaerobic is 1-1, and I usually start panting like mad in the last 400 yards (more than one breath per step).<br /><br />Thinking back, I was 2-1 for the first mile, 3-2 for 11 miles, then close to 1-1 for the last mile (and definitely the uphill stretch). <br /><br />My legs were burning more than my lungs so I don't think the cardio was my limiting factor. When I finished, my glutes and hamstrings were on fire, but my heart rate was back to my resting rate in a couple of minutes. I think this mostly downhill course was more draining on the legs than I factored.<br /><br />Thanks for sharing your method! I'll have to keep an eye out for that benchmark.<br /><br />SDScott Dunlaphttps://www.blogger.com/profile/16096284778835123584noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-78432331887512103292010-02-13T06:45:12.841-08:002010-02-13T06:45:12.841-08:00Scott,
How hard did you get breathing as you pushe...Scott,<br />How hard did you get breathing as you pushed those final miles? I ask because I tend to measure my effort by breathing -- aerobic = 2-2 (2 footfalls inhaling, 2 exhaling); slightly anaerobic = 2-1; all-out = 1-1. I've always wondered how hard you fast front-runners are breathing.Marknoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-2669912120970614322010-02-12T16:15:03.105-08:002010-02-12T16:15:03.105-08:00You just keep getting faster! Congratulations! I...You just keep getting faster! Congratulations! I hope you have a great season!<br /><br />CynthiaDrs. Cynthia and Davidhttps://www.blogger.com/profile/16081685734249334402noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-63620328919625675202010-02-11T00:40:09.287-08:002010-02-11T00:40:09.287-08:00Congrats on a super run! Hopefully someday I'l...Congrats on a super run! Hopefully someday I'll be able to come close to that time :)Athreyahttps://www.blogger.com/profile/16359872323715515016noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-11337319996877898482010-02-10T22:39:43.167-08:002010-02-10T22:39:43.167-08:00Wow! You're getting fast. Congratulations!
...Wow! You're getting fast. Congratulations!<br /><br />also, thank you for getting me in and out of the aid station at Woodside. It was great to see you even though it took us both a moment to recognize each other.<br /><br />-DaveAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-89285280558428719022010-02-10T15:10:05.830-08:002010-02-10T15:10:05.830-08:00On behalf of Kaiser Permanente, may you continue t...On behalf of Kaiser Permanente, may you continue to run (damn)faster, live long, and thrive.Mark Tanaka (Ultrailnakaman)https://www.blogger.com/profile/13506740152878287937noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-69430421912011452472010-02-10T07:58:19.572-08:002010-02-10T07:58:19.572-08:00Holy Cow! Nice run, and I mean that literally. Alw...Holy Cow! Nice run, and I mean that literally. Always nice to read of a fellow trail trotter performing perfectly on pavement!Tony Overbayhttps://www.blogger.com/profile/01639919141230897359noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-91737380010727202072010-02-10T06:21:13.627-08:002010-02-10T06:21:13.627-08:00Congrats on the PR - looking forward to seeing you...Congrats on the PR - looking forward to seeing you at Caumsett.Anonymoushttps://www.blogger.com/profile/06698749333112163049noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-21878469393368894302010-02-10T06:07:08.437-08:002010-02-10T06:07:08.437-08:00Good job! That's a lot of runners in a race.Good job! That's a lot of runners in a race.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-78681580471575817742010-02-10T02:29:25.688-08:002010-02-10T02:29:25.688-08:00That's fantastic -- good for you for going for...That's fantastic -- good for you for going for it. What kind of speedwork have you been doing leading up to it? I used to use this race as a warmup to the Napa Marathon, and now it intimidates the hell out of me.Sarah Lavender Smithhttps://www.blogger.com/profile/14119341345004909332noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-26502465061208286222010-02-09T22:04:31.213-08:002010-02-09T22:04:31.213-08:00That's an awesome time on what is not necessar...That's an awesome time on what is not necessarily an easy half-marathon course at all.<br /><br />Also, thanks for the aid at Woodside! I think I did in fact eat a chunk of Payday at King's Mountain on the way out. All you guys looked miserable, but it was much appreciated by the runners, believe me.Michaelhttp://www.breakingthetape.com/lost-runnernoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-62093315426809564592010-02-09T20:00:11.960-08:002010-02-09T20:00:11.960-08:00Scott, you're a total badass!! See, it's a...Scott, you're a total badass!! See, it's all that track work, right? Speed baby. I love it! Love hearing about all the ultra trail runners at the front, too. You're in some good company there.Gretchenhttps://www.blogger.com/profile/01132576974564001603noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-79617612338720046942010-02-09T19:52:25.617-08:002010-02-09T19:52:25.617-08:00wow Scott you crushed it, Congrats to you and the ...wow Scott you crushed it, Congrats to you and the other Ultra runners...way to represent!!Bob - BlogMYruns.comhttps://www.blogger.com/profile/08529878931334675228noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-50322159224790965712010-02-09T17:52:36.749-08:002010-02-09T17:52:36.749-08:00Congratulations on your PR!
And thanks for helpi...Congratulations on your PR! <br /><br />And thanks for helping at Woodside. That aid station was certainly a welcome sight during the race :).Adelynhttps://www.blogger.com/profile/16256451142660464796noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-24606413965482630492010-02-09T16:59:04.708-08:002010-02-09T16:59:04.708-08:00Way to go! I just turned 40 and hope I can hit a P...Way to go! I just turned 40 and hope I can hit a PR at some point...I had resigned myself to maybe PRA40's only. (P.R. after 40!)trailrunnerhttps://www.blogger.com/profile/11524123117070212155noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-75355303118520815602010-02-09T16:11:49.648-08:002010-02-09T16:11:49.648-08:00WOW - You are fast! Awesome effort, and the resul...WOW - You are fast! Awesome effort, and the results show. Congrats.Thomas Bussierehttps://www.blogger.com/profile/05899700970910705118noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-24621303916446638832010-02-09T15:58:51.170-08:002010-02-09T15:58:51.170-08:00That's great you are hitting PR's at age 4...That's great you are hitting PR's at age 40! Who said Masters get slower?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-8860166.post-84874932993512439142010-02-09T15:06:41.467-08:002010-02-09T15:06:41.467-08:00Great job Scott! You've got some serious road ...Great job Scott! You've got some serious road speed there! Enjoy the PR and the hardware.Billyhttps://www.blogger.com/profile/07861731779718760848noreply@blogger.comtag:blogger.com,1999:blog-8860166.post-360992031434363462010-02-09T11:52:21.911-08:002010-02-09T11:52:21.911-08:00Nice job, Scott. Congrats on the PR! I thought you...Nice job, Scott. Congrats on the PR! I thought you looked fast.Anonymousnoreply@blogger.com