The buzz is beginning to begin in the Washington, DC metropolitan area about an upcoming athletic event - the Marine Corps Marathon (MCM). As someone who resides in the area, I frequently see competitive runners and athletes out on the streets of DC, many lining trails along the Potomac as they train for the big upcoming event.
The Marine Corps Marathon will begin at 7:50 a.m. on Sunday, October 28, starting with the wheelchair and hand cycle participants. Runners will start at 8:00 a.m. and the MCM10K will kick off at 8:20 a.m.
Read the rest of this entry at our partner site: HesFit.com
Ever wondered what your 5K race time will convert to in the marathon distance? How about converting your 800m time to a 100m time?
This running calculator from McMillan Running will convert your time in any race to its equivalent time in any other race from the 100m dash all the way up to the marathon. Not only that, but you can also find out your appropriate training pace.
In addition, on this website you can sign up for personal coaching (online and/or in-person) from Greg McMillan; “one of the best and smartest distance running coaches in America.” (According to running legend and Runner’s World Executive Editor Amby Burfoot)
Lance Armstrong has already won the Tour de France (A record setting seven times in a row), beat testicular cancer, raised millions of dollars for cancer research and started a fashion craze with his “LIVESTRONG” bracelets.
So after all that - what is good ol’ Lance doing to enjoy his well deserved retirement? Running the ING New York City marathon on November 5th (Isn’t that every retiree’s dream?!?!).
In honor of this incredible cyclist, athlete and humanitarian - Rodale, Inc. (Publisher of Runner’s World Magazine) has decided to give away a year of free running shoes to the person who comes the closest to predicting Lance’s finishing time. The winner, who will be notified on November 10th, will have their choice of up to seven pairs of running shoes from any national manufacturer (Worth about $900 in retail value).
Go ahead and test your ability to predict the future and try to come away with those free shoes (BTW - I am a size 12 if you win and maybe want to throw a pair my way!). To enter, please go to the official contest page.
A note from TFS: Jim Fortner is a weekly, guest contributor to The Final Sprint. Make sure to also check out “Jim2’s Running Page”, his own personal running and advice site.
Negative splits are the time proven way to best run a marathon. All “experts” and most experienced marathoners that I am aware of recommend targeting negative splits of 2-3%.
The problems with a race plan that is based on positive splits, even small ones, are: (1) faster consumption of glycogen, which means that your body becomes more dependent on fat for fuel earlier in the race; (2) you reach your AT/LT earlier in the race, so a greater portion of the race is spent running anaerobically, i.e., the wall arrives earlier and harder; and (3) it allows for less margin of error in case you miscalculated your ability on race day or any of many other variables bite you in the butt. You wind up running a greater percentage of the race in the less efficient mode, which exacerbates your late race “decline” and can lead to a hard crash.
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