Crow Athletics Message Board: Re: Austin Marathon

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Re: Austin Marathon

Posted by gary on February 20, 2008, 12:22 pm, in reply to "Re: Austin Marathon"

double trouble!..good work Mr Nevitt! I'd say you and Roger will be in Corral 1 or 2 at Boston. Joe D and I will be nearby or in the same damn cattle yards. Yes Boston is a tough place to go sub 3. As we all know it is a very technical course meaning if you mess up, you WILL pay dearly. You have to be patient and resist the urge to go out to fast as 95% of the field does every single year. Perhaps we can get a pace group(murder) going and attempt to wreak havoc in 3 hours or less of running and fun. If it is hot wear your black singlets anyway it intimidates the competition.

Roger, yup 800s and miles are what you need work on maintaining or getting down to 6 min pace and gradually decrease the rest interval. You have the strength just need to get the leg turnover. Yes 5 or 6 mile tempos with each mile gradually getting faster are excellent. for example: mile 1 7:10, mile 2 7:00 mile 3 6:50 mile 4 6:40 mile 5 6:30 etc. You don't need to hammer the whole thing just get used to picking it up as you go.

The Boston Sugarloaf double is a good bet. I've had great success many times with this double. Seems the training effect of Boston gets you more than ready to run downhill at the loaf. If you can run 3:10ish at Boston you will have a real shot at going sub 3 at Sugarloaf. RK if you see this it applies to you as well. I hope many of my friends and comrades see a big number 2 on that ever ticking finish line clock in 2008 and as ever will do everything and anything I can to help make it happen for you guys.

good running gentlemen!

--Previous Message--
: Congrats on a great race in Austin! I ran
: Myrtle Beach the day before in 3:11:38. I
: was quite pleased with the time as I had
: only run Tampa 6 days earlier in a slightly
: less comfortable 3:14:31. My qualifer for
: Boston will be my 3:04 at MDI so we might
: find ourselves in the same corral in
: Hopkinton. I've only been able to break 3:00
: at Boston in 1 of 10 attempts but maybe 2008
: will be a breakthrough year if I avoid
: running a marathon between now and then.
: Perhaps we will cross paths or maybe even
: run some of the race together. I'll be sure
: to wear my Crow singlet.
:
: --Previous Message--
: The Austin Marathon course had a lot of
: hills
: but I am a survivor of the MDI Marathon so
: no probelm here. 3:06:18 PR in my 36
: marathon run. Previous best was 3:09:51 at
: Hartford Connecticut. Someone better tell
: Gary Allen that I am coming after him. I am
: hoping to break 3 hours by my 50th marathon
: attempt.
:
: Caw...Caw...Caw
:
:
:

Message Thread:

Austin Marathon - Roger M February 19, 2008, 9:38 pm

Re: Austin Marathon - gary February 20, 2008, 8:43 am

Re: Austin Marathon RESULTS! - gary February 20, 2008, 8:48 am

Tempo Pace for Sub 3 Hour Marathon and Austin Results - Roger Marquis February 20, 2008, 11:28 am

Re: Austin Marathon - Dave Nevitt February 20, 2008, 11:44 am

Re: Austin Marathon - gary February 20, 2008, 12:22 pm

another week in the office: Tampa & Myrtle Beach RESULTS - gary February 20, 2008, 12:49 pm

Tampa & Myrtle Beach RESULTS - Roger Marquis February 20, 2008, 3:18 pm

Re: Tampa & Myrtle Beach RESULTS - Dave Nevitt February 20, 2008, 9:27 pm

Re: Tampa & Myrtle Beach RESULTS - Roger Marquis February 20, 2008, 10:37 pm

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--Previous Message-- : double trouble!..good work Mr Nevitt! I'd say : you and Roger will be in Corral 1 or 2 at : Boston. Joe D and I will be nearby or in the : same damn cattle yards. Yes Boston is a : tough place to go sub 3. As we all know it : is a very technical course meaning if you : mess up, you WILL pay dearly. You have to be : patient and resist the urge to go out to : fast as 95% of the field does every single : year. Perhaps we can get a pace : group(murder) going and attempt to wreak : havoc in 3 hours or less of running and fun. : If it is hot wear your black singlets anyway : it intimidates the competition. : : Roger, yup 800s and miles are what you need : work on maintaining or getting down to 6 min : pace and gradually decrease the rest : interval. You have the strength just need to : get the leg turnover. Yes 5 or 6 mile tempos : with each mile gradually getting faster are : excellent. for example: mile 1 7:10, mile 2 : 7:00 mile 3 6:50 mile 4 6:40 mile 5 6:30 : etc. You don't need to hammer the whole : thing just get used to picking it up as you : go. : : The Boston Sugarloaf double is a good bet. : I've had great success many times with this : double. Seems the training effect of Boston : gets you more than ready to run downhill at : the loaf. If you can run 3:10ish at Boston : you will have a real shot at going sub 3 at : Sugarloaf. RK if you see this it applies to : you as well. I hope many of my friends and : comrades see a big number 2 on that ever : ticking finish line clock in 2008 and as : ever will do everything and anything I can : to help make it happen for you guys. : : good running gentlemen! : : --Previous Message-- : Congrats on a great race in Austin! I ran : Myrtle Beach the day before in 3:11:38. I : was quite pleased with the time as I had : only run Tampa 6 days earlier in a slightly : less comfortable 3:14:31. My qualifer for : Boston will be my 3:04 at MDI so we might : find ourselves in the same corral in : Hopkinton. I've only been able to break 3:00 : at Boston in 1 of 10 attempts but maybe 2008 : will be a breakthrough year if I avoid : running a marathon between now and then. : Perhaps we will cross paths or maybe even : run some of the race together. I'll be sure : to wear my Crow singlet. : : --Previous Message-- : The Austin Marathon course had a lot of : hills : but I am a survivor of the MDI Marathon so : no probelm here. 3:06:18 PR in my 36 : marathon run. Previous best was 3:09:51 at : Hartford Connecticut. Someone better tell : Gary Allen that I am coming after him. I am : hoping to break 3 hours by my 50th marathon : attempt. : : Caw...Caw...Caw : : : : :

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