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- X-Last-Updated: 2003/03/10
- From: gontang@electriciti.com (Ozzie Gontang)
- Newsgroups: rec.running,rec.answers,news.answers
- Subject: rec.running FAQ, part 3 of 8
- Followup-To: rec.running
- Organization: Int'l Assoc of Marathoners (IAM)
- Approved: news-answers-request@mit.edu
- Reply-To: gontang@electriciti.com (Ozzie Gontang)
- Summary: Information about Running
- Originator: faqserv@penguin-lust.MIT.EDU
- Date: 11 May 2004 10:50:29 GMT
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- Archive-name: running-faq/part3
- Last-modified: 16 Jul 2002
- Posting-Frequency: 14 days
-
- ============================================================
- Mail Order Addresses
-
- The addresse/phone of some popular running mail order outfits (Directory
- assistance at 1-800-555-1212 for mail order outfits not listed):
-
- Road Runner Sports
- 6150 Nancy Ridge Road 1-800-551-5558 (Orders) rrunner@cts.com
- San Diego, CA 92121 1-800-662-8896 (Cust Serv) Fax: 1-619-455-6470
-
- California Best
- 970 Broadway 1-800-CAL-BEST
- Chula Vista, CA 91911-1798 1-800-225-2378
-
- Tel-a-Runner
- 80 Speedwell Ave telarun@telarun.com
- Morristown, NJ 07970 1-800-835-2786
-
- Hoy's Sports
- 1632 Haight St
- San Francisco, 94117 1-800-873-4329
-
- Holabird Sports
- 9008 Yellow Brick Rd
- Baltimore, Md 21237 1-410-687-6400 Fax: 1-410-687-7311
-
- =================================
- Marathon
-
- ---------------------------------------------------------------------------
- Increasing your mileage (Jack Berkery berkery@emmax5crd.ge.com)
-
- There are many good, professional, books and articles on how to train for
- whatever distance you choose. More for the marathon than others I think.
- Get one or two and mull them over. The following recommendations are a
- distillation of having read and digested most of these and more than a
- decade of experience.
-
- Let's suppose you are beginning with a base load of about 20 miles per week
- over a long period. First I DO NOT recommend that anyone who has been
- running for less than 3 years should run a marathon. Running is a long-term
- game and it takes time for your body to become adjusted physically to the
- demands, not only of the marathon itself, but also of the heavy training
- mileage required to build up to it.
-
- Next, you should always keep in mind that your build-up should not exceed
- 10% per week. 10% doesn't sound like much but it's actually a big
- adjustment for your system to make. Not only muscles, but bones and
- connective tissues must be strengthened to take the increased load and
- running marathon mileage is a lot of pounding. Remember 10%. That is not to
- say that if you ran 20 miles last week, you cannot go more than 22 next
- week, but over a period of 3-4 weeks the rate of increase should not exceed
- the 10% slope. After 4 weeks then, you should be doing just under 30 miles,
- but not more. If you go from 20 to 24 in the first week thereby exceeding
- the 10% rate, then doing 24 again the second week will bring you back on
- track. You can continue to build up mileage for about 6 weeks when you'll
- reach 35 miles. Then you MUST BACK OFF for a week or so. Drop back by about
- 25-30% for one week. Take two or three days off in a row. Get some rest to
- gain strength before beginning the climb again.
-
- How much mileage is enough for a marathon? I have known people to run
- marathons on 25 or 35 miles per week. Don't try it. How they got away with
- it is not important. It is only important to know that it simply ain't
- smart. You can get away with 40-45 per week if you are doing a regular long
- run of 15-18 each week. It is better to be doing 50 or more for 6 to 8
- weeks before the marathon. This means you have to have the time necessary
- to build to 50 at that 10% rate (with 1 rest week out of every 6) and then
- sustain that 50+ mileage for 6-8 weeks as well. This is a heavy schedule.
- Never doubt that. When you listen to the mega-mileage people talk about 70
- or 80 or more, they make it sound as if everyone should be able to do that.
- Well we CAN'T all do that. We all have a break-down point and for the great
- majority, it lies somewhere below 50 or 60 miles per week. You'll know
- where yours is only after repeated tries to exceed it result in an injury.
-
- So how do you build the mileage? Suppose you are doing an even 3 miles a
- day, no more, no less. You must begin by building the long run. In a
- marathon training schedule, the long run is everything. Start the first
- week of the build-up by just lengthening one run. All other days should
- remain the same. Make one, usually Sat. or Sun., a 5-6 miler to get your
- 10% increase. Take the next day off from running. Rest is important after
- the long run to allow your system adjustment time. The next week of the
- build-up, increase the one long run again while still holding the normal
- daily runs the same. As a rule of thumb, your long run can go to 3 times
- the distance of your daily average run. So while still doing regular 3
- milers, you can build up that Sat. morning run to 9 miles. Don't do a 12
- miler though until you have made your daily run 4 miles. This means keeping
- the long run at 9 miles for a few weeks and increasing the daily runs until
- your average is 4 or 5 a day. Then you can return to increasing the long
- run. Toward the end of the build-up you may be doing something like 6-8
- each weekday plus an 18-20 miler on the weekend. It might also be a good
- idea to alternate long runs of 15 and 20 miles every other week.
-
- As you get close to the date of the marathon, run your last long run 2
- weeks before. DO NOT do a long run one week prior to the marathon. In fact
- for the last week you should taper down to do only about half, yes half,
- the mileage you have been doing. DO NOT run the day before and 2 days
- before the race you might only do 3 miles just to get the legs loose and
- the blood flowing. You MUST be well rested for the big race itself.
-
- Now assuming you do everything right there is still no guarrantee that the
- marathon is going to go well. Many things might prevail to make it hurt,
- hot or humid weather, getting caught up in too hard a pace, not drinking
- enough water before or along the way (THE GREATEST SIN). You may even spend
- 3 or 4 months building your training only to come down with an illness or
- injury a few weeks before the race which will set you right back to
- square-one. If you want certainties, you're in the wrong game. What matters
- is not that you get to do that particular marathon on that particular day 5
- months from now, but rather what you plan to do over the next 5 or 10 or 50
- years. I did say running is a long-term game, no?
-
- Another note of caution. All the rules can be broken. You may get away with
- lower training, higher ramp-up rates or shorter long-runs. You might even
- get away with it more than once, but sooner or later it's gonna get ya.
- Take the more conservative plan and be safe. You're looking for a positive
- experience not an injury.
-
- ------------------Major Marathons & partial World Marathon Schedule
-
- http://www.coolrunning.com/marathon/list.shtml
- http://joedom.home.mindspring.com/evt03.htm
-
- Boston Marathon ==================
- Boston Athletic Association
- P.O. Box 1996 Hopkington, MA 01748
- Tel: 508-435-6905 Fax: 508-435-6590
- The Boston Marathon is held on Patriots day (3rd monday in April).
-
- Starting time: Noon Boston Marathon qualifying times.
-
- Age Men Women Wheelchair Divison
- 18-34 3:10 3:40 CLASS MEN WOMEN
- 35-39 3:15 3:45 1 (Quad Class) 3:00 3:10
- 40-44 3:20 3:50 2-5 2:10 2:35
- 45-49 3:30 4:00
- 50-54 3:35 4:05
- 55-59 3:45 4:15
- 60-64 4:00 4:30
- 65-69 4:15 4:45
- 70-74 4:30 5:00
- 75-79 4:45 5:15
- 80+ 5:00 5:40
-
- Note: Qualifying time based on age on the day of the Boston Marathon.
- Example: You run a qualifying race at the age of 44 in 3:22. You then have
- a birthday before the Boston Marathon, making you 45. You qualify, because
- your required qualification time is 3:25.
-
- Chicago Marathon =========
- 101 W. Grand Ave. Ste. 600 (Carey Pinkowski)
- Chicago, IL 60610 (312) 527-2200 [VOICE] (312) 527-9901 [FAX]
-
-
- London Marathon ========
- PO Box 3460
- London, England SE1 8RZ 44 71 620 4117 fax: 44 71 620 4208
- UK entrants: In Oct. get *proper* form from London, fill in,
- enclose cheque. You should find out before Xmas if picked in the lottery.
- . If you've run a sub 2h40 (men) or sub 3h10 (ladies) no need for lottery
- as you qualify for the national championships (held in conjunction with
- London).
-
- Non-UK entrants: Get on "official" trips to come to the UK
- to run London from sports travel firms. If you book with sports travel firm
- you will definitely get an entry. Going it alone then write:
-
- Los Angeles Marathon March ======
- 11110 W. Ohio Avenue, #100
- Los Angeles, CA 90025-3329 (310) 444-5544 AGE 18-59 60+
-
- Marine Corps Marathon =======
- Box 188
- Quantico, VA 22134 (703)640-2225
-
- New York Marathon ======
- NYRRC
- P.O. Box 1766 GPO
- New York, NY 10116 (212) 860-4455
-
- For U.S. residents: Send a self-addressed #10 business-size
- envelope (about 4" x 9.5") and a check or money order (no cash) for a $5.00
- non-refundable handling fee. Make the check payable to: NYRRC.
- Send AFTER midnight of "set start date." All requests must be
- posted "start date" or later.
- The NYRRC sets a "start date" for accepting requests for
- applications, about May 15-20. Prospective applicants must send a SASE and
- $5, postmarked ON OR AFTER this date, to a PO Box in NY. They send a blank
- application, with no guarantee of anything, fairly promptly.
- Fill it out and return it ASAP. A caveat: You must be a member of
- UST&F, the USA's governing federation of running, to run in the NYCM. You
- can apply for entry along with your marathon application; instructions and
- UST&F application are sent with the blank NYCM application.
-
- Applications accepted on the following basis:
-
- Slots are reserved for non-USA runners (don't know how they are allocated).
-
- 12,000+ applications are accepted "first-come, first served" basis. The
- NYRRC claims this is not a tough thing if you act promptly - i.e. send
- request for ap on "Opening Day", and mail back the completed app. within a
- day or two.
-
- X,000 slots remain. Once above criteria filled, all applications received
- go (figuratively) into a big, big box. In late July or early August, NYRRC
- draws out the X,000 lucky envelopes. These entries are accepted. They draw
- a few hundred more, I guess, to set up a waiting list in the event of
- cancellations.
- NB: the rest of the applications are returned with refunded entry fee.
-
- San Francisco Marathon ====
- City of San Francisco Marathon
- P.O. Box 77148
- San Francisco, CA 94107 (415) 391-2123
-
- Honolulu Marathon )======
- Honolulu Marathon Assoc.
- 3435 Wailae Ave. #208
- Honolulu, HI 96816 808-734-7200
-
-
-
- Many tours to the large national & international marathons are organized by:
-
- Marathon Tours
- 108 Main St
- Charleston MA 02129 (617) 242-7845
-
- Marie Frances Productions
- 7603 New Market Dr
- Bethesda, MD 20817 301-320-3363
-
- ---------------------------------------------------------------------------
- Miscellaneous
-
- Pulled this chart out of Marathoning by Manfred Steffny. ( pub 1977).
- (Robert Davidson davidson@maricopa.edu)
-
- Max. possible Realistic
- 10Km marathon time marathon time
- ------ ------------- -------------
- 27:00 2:05:00 2:08:30
- 28:00 2:10:00 2:14:00
- 29:00 2:15:00 2:19:30
- 30:00 2:20:00 2:25:00
- 31:00 2:25:00 2:30:30
- 32:00 2:30:00 2:36:00
- 33:00 2:35:00 2:43:00
- 34:00 2:40:00 2:49:00
- 35:00 2:45:00 2:55:00
- 36:00 2:50:00 3:00:00
- 37:00 2:55:00 3:07:00
- 38:00 3:00:00 3:15:00
- 39:00 3:05:00 3:20:00
- 40:00 3:10:00 3:25:00
- 42:30 3:22:00 3:42:30
- 45:00 3:35:00 4:00:00
- 47:30 3:47:30 4:20:00
- 50:00 4:00:00 4:40:00
- --
- Austin "Ozzie" Gontang, Ph.D.
- TEC International
- 2903 29th St
- San Diego, CA 92104-4912
-
- hm/off. 619-281-7447
- fax 619-281-9468
- email <gontang@electriciti.com>
-
- Chief Executives Working Together
- http://www.teconline.com
-