Little Buddha

My intial reaction to Clyde's report on the race was that the course was short, because I assumed it was out and back. However, after realizing it was downhill, it does make sense that it could have been accurate. But with uncertified courses you never know. So I still think you guys should find a GPS (ideally a wheel or a calibrated bike odometer, but this might be too much hassle, and GPSs nowadays are within 0.1 mile accurate for a half). GPS would also be nice to get the elevation drop and chart the profile.

For now, with what I know about the course and Hobie's performance, it is safe to assume it was similar to Hobblecreek. This gives you a 2:55 estimate for your St. George finish if you train at 70 miles a week consistently.

Regardless of the accuracy of the estimate, the key element to running a fast time in St. George will be consistent mileage with particular emphasis on tempo runs at marathon race pace. It appears you and Clyde have plenty of speed already. But you need more strength in the legs, more glycogen in the muscles, and stronger muscles that resist breakdown. If I were you I would stay away from the track, and keep doing frequent tempos varying the pace from marathon race pace to anaerobic threshold. Occasional fartleks or road intervals. With St. George in mind, I would also put a particular emphasis on running downhill. Absolutely no skipped workouts (think goodbye sub-3:00 dream when tempted), and train twice a day whenever you can find a chance.

Thanks for the advice

Hey Dustin, Good job at the half marathon. It's great to see how much you have improved since the 2006 Painter's Half in January, 1:37:49. That's a huge impovement in 5 months.

Keep on building and doing what your doing, it's working great.

Dustin I honestly think that if St.George was this weekend you could go out and break 3hrs. If we can stay free from injury and train all summer I think we have some good running ahead at the STG Marathon. I really think we can go sub 2:45.