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2:30 and up half-marathon

2:30 Pace Group - T minus 2 weeks and Counting...

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Written by Korie Maxfield Monday, 23 November 2009 22:23

Hey there!  Here are our updated STATS from the past few weeks.  Can’t believe it’s almost upon us!  Well, the worst part of the training is behind us now.  You’re trained up and ready for the half marathon, so now for some R & R so your body is fully rested and recovered to do its best on race day.  Next Sunday’s run will be a nice and easy 6 miles.  I recommend reducing your regular workouts slightly as well for the next two weeks, especially if you are experiencing little aches and pains.  I would also recommend taking a full rest day the day before the race and two if you feel you need it.  

 

I know there is some confusion about the logistics on when and where to meet on marathon morning.  We should know more by this  Sunday so we can make our plans to meet that morning.  So far we know that Tim has reserved a meeting room at Mandalay Bay for our group and someone will be there to watch your things if you need to leave anything there.  As far as corrals and start line location, we’re still working out the details, but I’m sure they will have some way worked out for you to find your pace group.  They’re giving me some kind of sign so I should stand out.  More to come…

 

See you Sunday and have a safe and happy Thanksgiving!

 

Korie

 

 

2:30 Marathon Pace group Stats 2009

Date

Distance

Duration

Average Pace

Mile Splits

Run/Walk

BPM

Notes

5/31/2009

2.15

0:28:55

13:26

12:38, 13:27

8/1

155

Giggle Run

6/7/2009

2.33

0:32:02

13:44

13:27, 13:23

8/1

155

Great Job everyone!

6/14/2009

2.74

0:36:34

13:20

12:30, 13:01, 14:54

8/1

155

AP closed, alt route (Santiago)

6/21/2009

4.03

0:54:04

13:24

13:03, 14:06, 13:15, 13:09

3/1

155

First Water Station!

6/28/2009

4

0:54:17

13:34

14:00, 13:52, 12:19, 14:10

3/1

155

 

7/5/2009

4.2

0:55:00

13:05

 

3/1

 

Pace Leader out/Holiday Weekend

7/12/2009

4

0:54:43

13:40

13:36, 14:00, 13:00, 14:09

4/1

 

 

7/19/2009

4

0:52:24

13:06

13:19, 13:10; 11:58, 13:04

4/1

 

Pace Leader out/Half Marathon in UT

7/26/2009

4.97

1:07:40

13:36

13:58, 14:14, 13:02, 12:57, 13:55

4/1

 

 

8/2/2009

3.96

0:53:06

13:24

13:36, 13:39, 11:23, 15:03

5/1

161

 

8/9/2009

5

1:04:05

12:49

13:41, 13:01, 12:09, 12:04, 12:59

5/1

 

 

8/16/2009

6

1:14:01

12:20

13:10, 13:01, 12:05, 11:42, 11:40, 12:12,

5/1

 

 

8/23/2009

6

1:17:49

12:58

13:42, 12:40, 12:40, 12:58, 12:23, 13:24

6/1

 

 

8/30/2009

7

1:28:10

12:35

13:44, 12:23, 12:01, 11:54, 11:57, 12:13, 13:03

6/1

160

 

9/6/2009

8

1:43:36

12:57

13:31, 12:44, 12:24, 12:39, 12:28, 13:01, 12:23, 14:28

6/1

160

9/13/2009

7

1:26:14

12:19

13:34, 11:31, 12:17, 12:26, 12:24, 11:33, 12:20,

7/1

160

* Average Pace in minutes per mile

9/20/2009

9

1:53:27

12:36

13:51, 12:05, 11:27, 11:51, 12:51, 12:11, 12:12, 13:01, 13:55

7/1

160

 * Mile Splits are avg pace for each mile

9/27/2009

6.53

1:25:39

13:06

13:56, 11:53, 12:41, 11:47, 12:30, 12:44,

7/1

160

* Run/Walk Intervals are shown in minutes run to minutes walked

10/4/2009

5.86

1:13:22

12:31

13:26, 13:06,11:44, 11:34, 12:20, 12:58,

8/1

160

* BPM is Beats Per Minute AKA Steps Per Minute

10/11/2009

9

1:50:34

12:17

13:45, 11:54, 12:13, 12:32, 12:15, 12:09, 11:19, 12:05, 12:21

8/1

160

 

10/18/2009

8

 

0:00

 

8/1

 

Pace Leader out/Half Marathon in WA

10/25/2009

10

2:08:56

12:53

14:00, 12:44, 13:02, 11:56, 12:16, 12:29, 12:40, 12:47, 12:49, 13:58

8/1

 

 

11/1/2009

11

2:17:00

12:27

 

8/1

 

 

11/8/2009

12

2:34

12:54

13:42, 12:01, 12:08, 11:35, 12:00, 12:07, 13:09, 12:46, 12:18, 14:2, 13:23, 15:42

8/1

 

 

11/14/2009

6.2

1:11:45

11:34

11:20, 13:20, 12:44, 11:05, 11:59, 9:30

9/1

 

SATURDAY RACE! MAX MUSCLE 10K!!

11/22/2009

10

2:07:38

12:45

12:34, 12:00, 13:06, 12:29, 12:11, 12:13, 12:24, 12:12, 12:33, 15:55

8/1

 

 

11/29/2009

6

 

12:00

 

8/1

 

* Dates in red indicate planned runs

12/6/2009

13.1

2:30

11:27

 

9/1

 

RACE DAY!! GOOD LUCK!!!

 

 

 

 

 

2:30-Training Update

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Written by Korie Maxfield Tuesday, 03 November 2009 21:34

Hey folks. Me again.

 

Here’s your most recent update.  We had a small group this past week, but we rocked it!  Sorry my watch died so we don’t have the mile splits this time.  It Doesn’t matter, though.  Our overall pace average was perfect.  Most training programs recommend running at a training pace about a minute per mile slower than our goal race pace, which is exactly what we have accomplished…for 10 and now 11 miles!!   I’m very proud of you!!  Excellent job! 

 

I hope to hear from those of you who haven’t been out for a few weeks or longer.  Please let me know If you’re still planning on doing the race.  I may be able to help you set a realistic and attainable race goal/strategy to get yourself across the finish line injury free.  It’s not too late to get back into the game, especially if your main goal is simply to finish.  Hope to see you out there!

 

This Sunday…12 miles!!  We’ve done 11.  You know you can do 12.  Then we can take a little break J

 

P.S. Don’t forget to sign up for the MAX Muscle 10K on 11/14.  We’ll be doing the race Saturday and sleeping in (not running) on Sunday.  It’s a 6 mile week, no matter what you call it.  Come out and join us Saturday the 14th! 

 

Here’s the link to register:

 

http://www.lasvegas.maxmuscle.com/

 

See you Sunday.

 

Korie

 

 

 

 

2:30 Marathon Pace group Stats 2009

 

 

 

 

Date

Distance

Duration

Average Pace

Mile Splits

Run/Walk

BPM

Notes

5/31/2009

2.15

0:28:55

13:26

12:38, 13:27

8/1

155

Giggle Run

6/7/2009

2.33

0:32:02

13:44

13:27, 13:23

8/1

155

Great Job everyone!

6/14/2009

2.74

0:36:34

13:20

12:30, 13:01, 14:54

8/1

155

AP closed, alt route (Santiago)

6/21/2009

4.03

0:54:04

13:24

13:03, 14:06, 13:15, 13:09

3/1

155

First Water Station!

6/28/2009

4

0:54:17

13:34

14:00, 13:52, 12:19, 14:10

3/1

155

 

7/5/2009

4.2

0:55:00

13:05

 

3/1

 

Pace Leader out/Holiday Weekend

7/12/2009

4

0:54:43

13:40

13:36, 14:00, 13:00, 14:09

4/1

 

 

7/19/2009

4

0:52:24

13:06

13:19, 13:10; 11:58, 13:04

4/1

 

Pace Leader out/Half Marathon in UT

7/26/2009

4.97

1:07:40

13:36

13:58, 14:14, 13:02, 12:57, 13:55

4/1

 

 

8/2/2009

3.96

0:53:06

13:24

13:36, 13:39, 11:23, 15:03

5/1

161

 

8/9/2009

5

1:04:05

12:49

13:41, 13:01, 12:09, 12:04, 12:59

5/1

 

 

8/16/2009

6

1:14:01

12:20

13:10, 13:01, 12:05, 11:42, 11:40, 12:12,

5/1

 

 

8/23/2009

6

1:17:49

12:58

13:42, 12:40, 12:40, 12:58, 12:23, 13:24

6/1

 

 

8/30/2009

7

1:28:10

12:35

13:44, 12:23, 12:01, 11:54, 11:57, 12:13, 13:03

6/1

160

 

9/6/2009

8

1:43:36

12:57

13:31, 12:44, 12:24, 12:39, 12:28, 13:01, 12:23, 14:28

6/1

160

 

9/13/2009

7

1:26:14

12:19

13:34, 11:31, 12:17, 12:26, 12:24, 11:33, 12:20,

7/1

160

* Average Pace in minutes per mile

9/20/2009

9

1:53:27

12:36

13:51, 12:05, 11:27, 11:51, 12:51, 12:11, 12:12, 13:01, 13:55

7/1

160

 * Mile Splits are avg pace for each mile

9/27/2009

6.53

1:25:39

13:06

13:56, 11:53, 12:41, 11:47, 12:30, 12:44,

7/1

160

* Run/Walk Intervals are shown in minutes run to minutes walked

10/4/2009

5.86

1:13:22

12:31

13:26, 13:06,11:44, 11:34, 12:20, 12:58,

8/1

160

* BPM is Beats Per Minute AKA Steps Per Minute

10/11/2009

9

1:50:34

12:17

13:45, 11:54, 12:13, 12:32, 12:15, 12:09, 11:19, 12:05, 12:21

8/1

160

 

10/18/2009

8

 

0:00

 

8/1

 

Pace Leader out/Half Marathon in WA

10/25/2009

10

2:08:56

12:53

14:00, 12:44, 13:02, 11:56, 12:16, 12:29, 12:40, 12:47, 12:49, 13:58

8/1

 

 

11/1/2009

11

2:17:00

12:27

 

8/1

 

 

11/8/2009

12

 

12:00

 

8/1

 

* Dates in red indicate planned runs

11/14/2009

6.2

 

11:30

 

9/1

 

SATURDAY RACE! MAX MUSCLE 10K!!

11/22/2009

10

 

12:00

 

8/1

 

 

11/29/2009

6

 

12:00

 

8/1

 

 

12/6/2009

13.1

2:30

11:27

 

9/1

 

RACE DAY!! GOOD LUCK!!!
   

Week 18...the end is in sight!

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Written by Korie Maxfield Wednesday, 30 September 2009 20:15

Hello 2:30 Group!

 

Well, here we are.  18 weeks down and 10 to go until race day. Here’s your updated STATS for the last few weeks.  This Sunday, we’ll be back to the old (but not forgotten) Pittman Wash trail.  Same old time, same old place. This week is a “recovery week” which was built into the training program to allow for rest and recovery.  Make sure you get your rest, even if that means taking an extra day off from exercise, especially if you’re experiencing any pain.  You’ll be that much more ready for our upcoming 10, 11, 12 mile runs starting in about 3 weeks!  For this Sunday, we’ll be doing 6 miles and introducing our final training interval: 8/1 run/walk.  This interval will be your new best friend for the rest of our training runs.  On race day, we’ll do 9/1 intervals!  Read as: we’re still taking walk breaks, even during the race!

 

Take care.  See you Sunday!

 

Korie

 

 

 

2:30 Marathon Pace group Stats 2009

Date

Distance

Duration

Average Pace

Mile Splits

Run/Walk

BPM

Notes

5/31/2009

2.15

0:28:55

13:26

12:38, 13:27

8/1

155

Giggle Run

6/7/2009

2.33

0:32:02

13:44

13:27, 13:23

8/1

155

Great Job everyone!

6/14/2009

2.74

0:36:34

13:20

12:30, 13:01, 14:54

8/1

155

AP closed, alt route (Santiago)

6/21/2009

4.03

0:54:04

13:24

13:03, 14:06, 13:15, 13:09

3/1

155

First Water Station!

6/28/2009

4

0:54:17

13:34

14:00, 13:52, 12:19, 14:10

3/1

155

 

7/5/2009

4.2

0:55:00

13:05

 

3/1

 

Pace Leader out/Holiday Weekend

7/12/2009

4

0:54:43

13:40

13:36, 14:00, 13:00, 14:09

4/1

 

 

7/19/2009

4

0:52:24

13:06

13:19, 13:10; 11:58, 13:04

4/1

 

Pace Leader out/Half Marathon in UT

7/26/2009

4.97

1:07:40

13:36

13:58, 14:14, 13:02, 12:57, 13:55

4/1

 

* Average Pace in minutes per mile

8/2/2009

3.96

0:53:06

13:24

13:36, 13:39, 11:23, 15:03

5/1

161

 * Mile Splits are avg pace for each mile

8/9/2009

5

1:04:05

12:49

13:41, 13:01, 12:09, 12:04, 12:59

5/1

 

* Run/Walk Intervals are shown in minutes run to minutes walked

8/16/2009

6

1:14:01

12:20

13:10, 13:01, 12:05, 11:42, 11:40, 12:12,

5/1

 

* BPM is Beats Per Minute AKA Steps Per Minute

8/23/2009

6

1:17:49

12:58

13:42, 12:40, 12:40, 12:58, 12:23, 13:24

6/1

 

 

8/30/2009

7

1:28:10

12:35

13:44, 12:23, 12:01, 11:54, 11:57, 12:13, 13:03

6/1

160

 

9/6/2009

8

1:43:36

12:57

13:31, 12:44, 12:24, 12:39, 12:28, 13:01, 12:23, 14:28

6/1

160

 

9/13/2009

7

1:26:14

12:19

13:34, 11:31, 12:17, 12:26, 12:24, 11:33, 12:20,

7/1

160

 

9/20/2009

9

1:53:27

12:36

13:51, 12:05, 11:27, 11:51, 12:51, 12:11, 12:12, 13:01, 13:55

7/1

160

* Dates in RED indicate planned runs

9/27/2009

6.53

1:25:39

13:06

13:56, 11:53, 12:41, 11:47, 12:30, 12:44,

7/1

160

 

10/4/2009

6

 

12:00

 

8/1

 

 

10/11/2009

9

 

12:00

 

8/1

 

 

10/18/2009

8

 

12:00

 

8/1

 

Pace Leader out/Half Marathon in WA

10/25/2009

10

 

12:00

 

8/1

 

 

11/1/2009

11

 

12:00

 

8/1

 

 

11/8/2009

12

 

12:00

 

8/1

 

 

11/14/2009

6.2

 

11:30

 

9/1

 

SATURDAY RACE! MAX MUSCLE 10K!!

11/15/2009

6

 

12:00

 

8/1

 

Alternate for Saturday Race

11/22/2009

10

 

12:00

 

8/1

 

 

11/29/2009

6

 

12:00

 

8/1

 

Dress Rehearsal

12/6/2009

13.1

2:30

11:27

 

9/1

 

RACE DAY!! GOOD LUCK!!!

 

   

Ready to Rumble?

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Written by Korie Maxfield Saturday, 12 September 2009 19:27

Hello group. I’m looking forward to running with you tomorrow for 7 miles at 7/1 intervals.  That should be easy enough to remember.  Here’s our updated stats including last week.  You will notice a very subtle change to the schedule.  I’ve added the Max Muscle tune up race to the list, but the group will still be meeting on Sunday that week.  The  race is optional, but highly recommended and it’s sure to be a ton of fun.  But for those of you who can’t make it, have no fear. I will be attending both runs so you have options.  Come out Saturday or Sunday, whichever strikes your fancy. If you choose the Saturday race, remember to register before 9/30/09 for the special discounted rate.  Our pace group will be doing the 10K.

 

Max Muscle's Marathon Tune Up 10K & 5K

 

Date & Time
Saturday, November 14, 2009 @ 8:00 AM

Address
Max Muscle Sports Nutrition
7010 N. Durango Drive, Suite 130

 

For more info and to register:

 

http://lasvegas.maxmuscle.com/news/236/

 

See you tomorrow.

 

 

2:30 Marathon Pace group Stats 2009

Date

Distance

Duration

Average Pace

Mile Splits

Run/Walk

BPM

Notes

5/31/2009

2.15

0:28:55

13:26

12:38, 13:27

8/1

155

Giggle Run

6/7/2009

2.33

0:32:02

13:44

13:27, 13:23

8/1

155

Great Job everyone!

6/14/2009

2.74

0:36:34

13:20

12:30, 13:01, 14:54

8/1

155

AP closed, alt route (Santiago)

6/21/2009

4.03

0:54:04

13:24

13:03, 14:06, 13:15, 13:09

3/1

155

First Water Station!

6/28/2009

4

0:54:17

13:34

14:00, 13:52, 12:19, 14:10

3/1

155

 

7/5/2009

4.2

0:55:00

13:05

 

3/1

 

Pace Leader out/Holiday Weekend

7/12/2009

4

0:54:43

13:40

13:36, 14:00, 13:00, 14:09

4/1

 

 

7/19/2009

4

0:52:24

13:06

13:19, 13:10; 11:58, 13:04

4/1

 

Pace Leader out/Half Marathon in UT

7/26/2009

4.97

1:07:40

13:36

13:58, 14:14, 13:02, 12:57, 13:55

4/1

 

* Average Pace in minutes per mile

8/2/2009

3.96

0:53:06

13:24

13:36, 13:39, 11:23, 15:03

5/1

161

 * Mile Splits are avg pace for each mile

8/9/2009

5

1:04:05

12:49

13:41, 13:01, 12:09, 12:04, 12:59

5/1

 

* Run/Walk Intervals are shown in minutes run to minutes walked

8/16/2009

6

1:14:01

12:20

13:10, 13:01, 12:05, 11:42, 11:40, 12:12,

5/1

 

* BPM is Beats Per Minute AKA Steps Per Minute

8/23/2009

6

1:17:49

12:58

13:42, 12:40, 12:40, 12:58, 12:23, 13:24

6/1

 

 

8/30/2009

7

1:28:10

12:35

13:44, 12:23, 12:01, 11:54, 11:57, 12:13, 13:03

6/1

160

 

9/6/2009

8

 

12:30

13:31, 12:44, 12:24, 12:39, 12:28, 13:01, 12:23, 14:28

6/1

 

 

9/13/2009

7

 

12:30

 

7/1

 

 

9/20/2009

9

 

12:30

 

7/1

 

* Dates in RED indicate planned runs

9/27/2009

7

 

12:30

 

7/1

 

 

10/4/2009

6

 

12:00

 

8/1

 

 

10/11/2009

9

 

12:00

 

8/1

 

 

10/18/2009

8

 

12:00

 

8/1

 

Pace Leader out/Half Marathon in WA

10/25/2009

10

 

12:00

 

8/1

 

 

11/1/2009

11

 

12:00

 

8/1

 

 

11/8/2009

12

 

12:00

 

8/1

 

 

11/14/2009

6.2

 

11:30

 

9/1

 

SATURDAY RACE! MAX MUSCLE 10K!!

11/15/2009

6

 

12:00

 

8/1

 

 

11/22/2009

10

 

12:00

 

8/1

 

 

11/29/2009

6

 

12:00

 

9/1

 

Dress Rehearsal

12/6/2009

13.1

2:30

11:27

 

9/1

 

RACE DAY!! GOOD LUCK!!!

 

 

 

   

Halfway to Half

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Written by Korie Maxfield Wednesday, 02 September 2009 22:45

Greetings to my favorite 2:30 Half Marathon Pace Group!  14 weeks down and 14 to go means we’re halfway there!  Time to celebrate!!  Now all you gotta do is just hang in there and we’ll coast on in to the finish line.  Couldn’t be simpler, now could it?  We are soo ready for the second water stop at Pecos Park and this Sunday we’re doing it, so if you find yourself thinking, “Wow, this is the farthest I’ve ever been,” you’re absolutely right!  It may at least be the farthest you’ve ever been as a part of this pace group.  That works too.  See you Sunday!

 

Korie

 

 

“Every morning in Africa, a Gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn't matter whether you are a Lion or a Gazelle... when the sun comes up, you'd better be running.”  ~Anon

 

 

 

2:30 Marathon Pace group Stats 2009

Date

Distance

Duration

Average Pace

Mile Splits

Run/Walk

BPM

Notes

5/31/2009

2.15

0:28:55

13:26

12:38, 13:27

8/1

155

Giggle Run

6/7/2009

2.33

0:32:02

13:44

13:27, 13:23

8/1

155

Great Job everyone!

6/14/2009

2.74

0:36:34

13:20

12:30, 13:01, 14:54

8/1

155

AP closed, alt route (Santiago)

6/21/2009

4.03

0:54:04

13:24

13:03, 14:06, 13:15, 13:09

3/1

155

First Water Station!

6/28/2009

4

0:54:17

13:34

14:00, 13:52, 12:19, 14:10

3/1

155

 

7/5/2009

4.2

0:55:00

13:05

 

3/1

 

Pace Leader out/Holiday Weekend

7/12/2009

4

0:54:43

13:40

13:36, 14:00, 13:00, 14:09

4/1

 

 

7/19/2009

4

0:52:24

13:06

13:19, 13:10; 11:58, 13:04

4/1

 

Pace Leader out/Half Marathon in UT

7/26/2009

4.97

1:07:40

13:36

13:58, 14:14, 13:02, 12:57, 13:55

4/1

 

 

8/2/2009

3.96

0:53:06

13:24

13:36, 13:39, 11:23, 15:03

5/1

161

 

8/9/2009

5

1:04:05

12:49

13:41, 13:01, 12:09, 12:04, 12:59

5/1

 

 

8/16/2009

6

1:14:01

12:20

13:10, 13:01, 12:05, 11:42, 11:40, 12:12,

5/1

 

* Dates in RED indicate planned runs

8/23/2009

6

1:17:49

12:58

13:42, 12:40, 12:40, 12:58, 12:23, 13:24

6/1

 

* Average Pace in minutes per mile

8/30/2009

7

1:28:10

12:35

13:44, 12:23, 12:01, 11:54, 11:57, 12:13, 13:03

6/1

160

 * Mile Splits are avg pace for each mile

9/6/2009

8

 

12:30

 

6/1

 

* Run/Walk Intervals are shown in minutes run to minutes walked

9/13/2009

7

 

12:30

 

7/1

 

* BPM is Beats Per Minute AKA Steps Per Minute

9/20/2009

9

 

12:30

 

7/1

 

 

9/27/2009

7

 

12:30

 

7/1

 

 

10/4/2009

6

 

12:00

 

8/1

 

 

10/11/2009

9

 

12:00

 

8/1

 

 

10/18/2009

8

 

12:00

 

8/1

 

Pace Leader out/Half Marathon in WA

10/25/2009

10

 

12:00

 

8/1

 

 

11/1/2009

11

 

12:00

 

8/1

 

 

11/8/2009

12

 

12:00

 

8/1

 

 

11/14/2009

6.2

 

11:30

 

9/1

 

SATURDAY RACE! MAX MUSCLE 10K!!

11/22/2009

10

 

12:00

 

8/1

 

 

11/29/2009

6

 

11:30

 

9/1

 

Practice Race Pace

12/6/2009

13.1

2:30

11:27

 

9/1

 

RACE DAY!! GOOD LUCK!!!
   

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