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 on: September 11, 2014, 05:50:32 pm 
Started by Jeff Necessary - Last post by Jeff Necessary
Thanks, Kam. Was not aware this was a new course. I'd seen the pace bands but ya never know about those things... I've arrived in SLC now and about to go looking for something to eat (staying at West 600 South and Temple).

 on: September 11, 2014, 11:41:30 am 
Started by Jeff Necessary - Last post by Kam
Check out this website for effort based mile splits based on the elevation change:

 on: September 11, 2014, 11:39:30 am 
Started by Jeff Necessary - Last post by Kam
Your weather forecast looks spot on.  I haven't done Big Cottonwood, but since they changed the course (again) this year, nobody has done this specific route.

Miles 15-22.5 are flat/rollers.  Save yourself for this stretch.  It is pretty simple to fly down the canyon 1-2 minutes faster than your normal pace due to the downhill.  If you do, you'll pay for it in the end with trashed legs and no fuel.  Make the canyon miles seem relaxed and easy.   

Good luck on Saturday.  I hope you have a great race.  Maybe we'll run into each other.

 on: September 10, 2014, 09:39:38 am 
Started by Fatih Quadworks - Last post by Fatih Quadworks
Thank you for your reply, but as I clicked the link, I saw only 3 options and none of them were related with the combination of running and cycling.

 on: September 08, 2014, 08:51:01 am 
Started by catherine - Last post by Mike Davis
I'm guessing this won't ever be changed because if you don't run on Sunday, it doesn't matter Smiley

 on: September 08, 2014, 07:57:25 am 
Started by catherine - Last post by Jonathan James
+1 - This has been bugging me a bit this past couple weeks. Even if we don't have the option to choose which day the training week starts, the graph and text view should agree with each other. I would prefer to have the option to chose when the weeks starts, but I'll take what I can get.   Tongue

 on: August 28, 2014, 07:09:59 pm 
Started by Katie - Last post by Joe
Katie, just looking at August it looks like you've already been running almost all of your miles around your BQ pace.  I see an entire 20-miler at a slightly faster than the pace you need to qualify.  I think it's in the bag.  If I was in your shoes, I'd just keep the mileage up as you've been doing (consistency is key), and maybe add some LT pace stuff, once every week or two.  So a slow warmup jog, then maybe a 20-30 minute stretch in the middle of the run, where you run faster than usual -- at your estimated 1-hour pace, instead of at marathon pace.

I think the most important thing at this point will be to get a good taper (most folks start tapering off the mileage 2 weeks out) and then run a smart race -- make and stick to a pacing plan for the race and don't get carried away in the first half like I always do.  Good luck!

 on: August 27, 2014, 07:55:24 pm 
Started by MarkP_ - Last post by April G
This is great!  I just plastered it all over my Facebook.  Cheesy

 on: August 27, 2014, 01:59:42 pm 
Started by Fatih Quadworks - Last post by Eric Day
Asked the same question not to long ago.
This was Sasha's reply:

"Go to
It is not 100% fool-proof, so be careful - do just one conversion. "

 on: August 26, 2014, 10:09:27 pm 
Started by MarkP_ - Last post by MarkP_
Nice short piece on Sasha from the Running Times.

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