Training in Montana

Glad the foot's better. Nice fast finish to the run - that's a good way to drop in some work to your runs.

If you wanna beat Kam Kipsang, you might need to force feed him a Brazil nut.

Thanks Bam. Question for you. I'd love to run a BQ someday (3:10 now, 3:15 next year), and a sub 3 is a dream. I feel like my limited lung capacity is a big issue for me. Growing up I had asthma but essentially grew out of it. Only use an inhaler now when I have a bronchial infection. What's the best predictor of fast performance in your opinion? Resting heart rate, avg HR during a run, max HR, etc? I feel like my lung capacity/HR during a run limits me in a major way and that my legs could go much faster but my internal makeup isn't cut out for it. How can I determine my limits & potential?

First off, you have the ability to run sub 3hrs. You've only been running for 2.5 yrs and you're running 7 min pace for 10k.

Regarding limits and potential, it's hard to say. If somebody told me 12 months back that within 10 mths I'd be running 100 mpw and comfortably knocking out 4 mile threshold runs @ 5:44 A.P., I'd have said that they needed to see a Dr.

I think what you need to do first is drop some weight - if you haven't already. When the weight slips off, everything becomes so much easier. Also your RHR drops when you shed the lard, as your heart isn't working so hard etc.

I think you could BQ without going mad at the training i.e. having a life etc. Consistency and smart training will get you there. I'll look over your training and see if I can come up with some suggestions.

nice running, russ. i'm glad your foot is feeling better. coach bam knows his stuff.

Russ, I've had a look over your training and the first step to accomplishing your goal of Bq'ing is in your Short-term running goals - 40-50 mpw as your regular base. You need to try and stay above 40 most weeks. Don't worry too much about running fast, just get the miles in.

At least once a week, do something where you're working harder than easy/steady running. Maybe a 25 min threshold run/hills/fartlek. I'd also suggest doing, once a week, 8x8 sec hill blasts. This is a great session: it's not taxing, it's easy to do and you notice benefits very quickly. Once you get into this rhythm, you'll see big gains off a relatively small amount of work. You'll enjoy your training more and you will see improvements pretty quickly.

Then, Grasshopper, we will begin...

Thank you sensei (and allie). Great thoughts about weight and my mpw. I need to improve those two areas. Once I'm done with my marathon training I'll figure out a schedule to get me above 40 mpw and include those elements you mentioned. I'm already excited!