"Never try anything new on race day that you haven't tested in training."
OVERVIEW OF OUR TRAINING RESOURCES PAGE:
While long runs, tempo runs, and speed work are considered the basics of marathon training, other parts need to be tailored to fit how your body adapts. Below are links and training articles which may be useful and educational for your training and race preparations. They include running calculators, Susan Pauls training articles, and other links from various sources that we hope you will find interesting. However, remember, some the best information will come while running with others in our pace group.
If you are new to the group start here
Runner's Terms and Jargon Here
Track Workout Interval Training Paces Here
Protein Intake Here
I. RUNNING CALCULATORS:
The marathon predictors in this section are an
excellent starting point for planning your marathon race pace however,
a word of caution, most marathon predictors are
aggressive. Factors to consider when using them are:
1.your average weekly mileage (the higher your weekly mileage the more accurate they tend to be)
2.how much you crosstrain, and
3.your experince.
So if your average weekly mileage is low and/or you do not crosstrain much, or if this your first marathon, then it might be a good idea to add 10 to 30 minutes to the marathon predictions. There are execptions and you may be one, but use caution. If this your first marathon then you should be conservative. One last note if the temps on race day are above 60 degrees you should probably run a slower pace. To see how much temps can affect your running look Here
Click on the links below.
TREADMILL PACE CONVERSIONS
treadmill (n.) - A primitive torture device first imagined by medieval jailers and perfected in the late 20th century, designed to destroy one's mind through sensory deprivation and monotony.
Source: The Runners Rule Book
CALCULATING PACE WITH RUN/WALK BREAKS Or Try this one Here
MARATHONGUIDE CALCULATORS
A Great RACE PREDICTION CALCULATOR ****
MarathonFest Race Predictor*
**** OF THE
5 FORMULAS USED IN THIS CALCULATOR THE PURDY FORMULA IS CONSERVATIVE AND YOU MAY NOT NEED TO ADD TIME TO THIS PROJECTION.
II. SUSAN'S TRAINING TIPS
To see Susan Pauls "Beginners Only" Blog on Runners World Click Here
Building Your Base-
Calculating Fluid Needs -
Coaches' Favorite Workouts -
Coach's Perspective-
Cross-train -
Endurance -
Motivation-
Muscular Flexibility -
Next Steps -
Tips for Runners -
Recovery-
Rest -
Runner's Trots -
Technology
New Rules Of Hydration
RestHot Weather Running
III. INTERESTING ARTICLES
New Dynamic Stretching Better
New Got Cramps?
How to Offset Muscle Fatigue
The 10 Laws of Injury Prevention
The Science of Aging and Running
How Common Prescription Medications Affect Your Running
How to Prevent Stress Fractures
Hit the Hills
Your Perfect Weight?
How Exercising Keeps Your Cells Young
Please Limit Caffeine On Race Morning
Now that the marathon is over
Collison Course
Hitting "The Wall"
Running and Your Knee's
The Pill Problem
Is that a gun you are carrying?
Turning up the Heat (cool article)
How a Foam Roller Works
Fast times for Jobless runners
5 Benefits of a Good Buzz
Eating to Fuel Exercise
Listen to Your Body?...Ha
Natural Thirst Quenchers
How to Beat Boston
Bill Rodgers How to Run Boston
Explosive- Training
Sports Nutrition 2010
IV. MOTIVATION
If you have six minutes and feel you need a little extra motivation ....view this clip from
Spirit of the Marathon
V. OTHER LINKS
Track Shack MarathonFest
Susan Paul's Training Articles
Runners World
look up or map running routes
Check your race weather
RUNNER'S TERMS AND JARGON CLICK HERE
RunnersWorld
Fourms are a great source of information on many topics just keep in mind although there are many experinced runners posting with good information there are also many posters who while well intended may not be as knowledgeable or have advice that is appropate for you. The most active fourms are Beginners, Marathoners, and Marathon Race Training.
Click Here
Another site that has a lot of good information is
Jim2, Jim is an experinced runner who has run for years and is quite a student of running (he is a retired engineer and is very meticulous and through in his study of running). He is a good source of information, just keep in mind while you read his posts although his information is interesting it may not apply to you. He also is not a fan of Galloway but he has never used in his own training, he used it one time as a spur of the moment thing. His link is here
Jim2
VI. Did You Know
Going UpEvery 1% upgrade slows your pace 3.3% (1/30th)Every 100 feet of elevation gain slows you 6.6% of your average one mile pace (2% grade/mile).Example: A race that climbs 300 feet would slow an 8-minute miler (3 x .066 x 8 x 60 seconds) = 94 seconds slower at the finish.
Going DownEvery 1% downgrade speeds your pace 55% of 3.3% = 1.8%Every 100 feet of elevation descent speeds you 3.6% of your average one mile pace (2% grade/mile).Example: A race that descends 300 feet would speed an 8-minute miler (3 x .036 x 8 x 60 seconds) = 55 seconds faster at the finish
Running HighEvery 1,000 feet of altitude above sea level slows you 1% (up to 8,000 feet, then all bets are off)Example: A race at 3,000 feet would slow an 8-minute miler (3 x .01x 8 x 60) = 14.4 seconds per mile, or 6:20 total in the marathon.
VII. As we start moving into our longer runs you need to start experimenting with fueling. Below we are listing some links to some more popular gels and Gu's.
GU
CLIFF SHOT BLOCKS
Sport BeansHammer Gels
Sharkies
VIII. Boston Quailfying Times:
With the exclusion of the Olympics and various Championship races, the Boston Marathon is the only marathon in the USA that maintains qualifying times and requirements. While the specific requirements change from year to year (and in general get easier), the requirements generally state that a runner must have completed a qualifying marathon within the year and a half before the upcoming Boston Marathon.
2012 Qualifying Times (effective September 25, 2010)
Age Group Men Women
18-34 3hrs 10min 3hrs 40min
35-39 3hrs 15min 3hrs 45min
40-44 3hrs 20min 3hrs 50min
45-49 3hrs 30min 4hrs 00min
50-54 3hrs 35min 4hrs 05min
55-59 3hrs 45min 4hrs 15min
60-64 4hrs 00min 4hrs 30min
65-69 4hrs 15min 4hrs 45min
70-74 4hrs 30min 5hrs 00min
75-79 4hrs 45min 5hrs 15min
80 and over 5hrs 00min 5hrs 30min
*An additional 59 seconds will be accepted for each age group time standard. For example, a net time of 3:50:59 will be accepted for a 42-year-old woman.
For the 2013 Boston Marathon, qualifying times are more stringent, and must be run on or after September 24, 2011. Like the 2012 registration process, the acceptance of official race entrants will be based on qualifying time, with the fastest qualifiers (in relation to their age and gender) being accepted first until the race is full. All qualifying times are subject to review and verification.
2013 Qualifying Times (effective September 24, 2011)
Age Group Men Women
18-34 3hrs 05min 00sec 3hrs 35min 00sec
35-39 3hrs 10min 00sec 3hrs 40min 00sec
40-44 3hrs 15min 00sec 3hrs 45min 00sec
45-49 3hrs 25min 00sec 3hrs 55min 00sec
50-54 3hrs 30min 00sec 4hrs 00min 00sec
55-59 3hrs 40min 00sec 4hrs 10min 00sec
60-64 3hrs 55min 00sec 4hrs 25min 00sec
65-69 4hrs 10min 00sec 4hrs 40min 00sec
70-74 4hrs 25min 00sec 4hrs 55min 00sec
75-79 4hrs 40min 00sec 5hrs 10min 00sec
80 and over 4hrs 55min 00sec 5hrs 25min 00sec
*Unlike previous years, an additional 59 seconds will NOT be accepted for each age group time standard
IX. Rules to Run By: Here
Hung notching up another short run (26.2) on the last .2 
Mark covering the last .2 at Space Coast on his Goofy Light weekend. Way to go Mark
