Ran a 10k in June (3 Viewers)

[tri-man 47]

You may recall I was very discouraged one week ago with my 7 mile speed work out. I ended up repeating last weeks training. I did the 7 mile speed run and felt like I did much better. I was really happy with myself. I got home and plug the garmin in to compare last weeks run. There was not that much difference. Only 2 mins difference in total time. Hr was just 2 beats better as well. I really thought there would be a bigger difference. I know I felt a lot better doing it this week. I will finish off the weeks training and move on to next week.Question for the experts. Is a 2 min improvement in 7 miles a big difference and I am just not seeing it that way?

Well, yes, it is. That's 120 seconds spread over 7 miles ...17 seconds/mile - and just a week after the other workout! PLUS your HR was a bit lower. Now, differences can occur because of heat/humidity, how you feel that day, etc. So you'll want to watch the trend over a longer period of time. But don't sell this short! That IS measurable improvement.

 

[Ned]

You may recall I was very discouraged one week ago with my 7 mile speed work out. I ended up repeating last weeks training. I did the 7 mile speed run and felt like I did much better. I was really happy with myself. I got home and plug the garmin in to compare last weeks run. There was not that much difference. Only 2 mins difference in total time. Hr was just 2 beats better as well. I really thought there would be a bigger difference. I know I felt a lot better doing it this week. I will finish off the weeks training and move on to next week.Question for the experts. Is a 2 min improvement in 7 miles a big difference and I am just not seeing it that way?

Well, yes, it is. That's 120 seconds spread over 7 miles ...17 seconds/mile - and just a week after the other workout! PLUS your HR was a bit lower. Now, differences can occur because of heat/humidity, how you feel that day, etc. So you'll want to watch the trend over a longer period of time. But don't sell this short! That IS measurable improvement.

I get hung up like this about times too. It's easy to think 2 minutes is nothing since in every day life, it is. But for running, that's nothing to sneeze at. Especially only over a week's time! What kind of percentage was that gain?

 

[2Young2BBald]

Traveling for work sucks. Had to scramble to get to meetings on time yesterday because they CLOSED I-94 due to snow, having traffic take 2 lane roads instead (brilliant). I was ready to bail on any workout last night, but decided to get a dreadmill run in. While I did 5 miles, it was a freakshow. Guy on the elliptical next to me did a 20 minute workout (in docksiders) blowing his nose in his towel every 3 or 4 minutes. The hot tub was just outside the window in my face where a couple with a combined weight of about 800 lbs obviously thought the window to the workout room was tinted PDA would be putting it mild and the dude looked like he was wearing a mohair sweater Today's meetings are close to a heath club I get a cheap daily discount at. It'll be nice to get a swim in, but typically I have to swim through the old lady smell slicks

 

[The_Man]

Ned - congrats on signing up for the marathon. That is awesome! We'll be running ours on the same day, so maybe we can inspire each other through. But it's time to get started! Less than 18 weeks to go. I agree that 3 20-mile runs will be enough, but that you should definitely try to run the last 3-4 miles of one or two of them at close to Goal Marathon Pace. Higdon doesn't call for that, but I think it's great prep.

Prosopis - Great run. That's a big time improvement, especially at a lower effort level as indicated by the HR.

2Y2BB -

Pfitz Chronicles - Entry Two

Nine miles of what Pfitz calls "General Aerobic Run." The hardest part of this run was getting out of bed and on the road. From the time I wake up, to make coffee, to drop a deuce, to get suited up and running is a good 20 minutes every day. I've never been an alarm guy, but I'm going to have to start setting one.

He calls for this run to be at 80 percent of max HR. For me that's around 140 - probably a slightly greater effort than I had previously been doing for those midweek runs where I didn't really care about time and just wanted to be comfortable. I ended up with an average of 8:52 with a 146 HR, though those numbers are a little skewed - it took my HR monitor a good mile to get synched with me and stop posting numbers in the 180-200 range. A lot of ice and snow on the sidewalks and the gutter, which made things tough, but the run felt good. Feels like my conditioning is definitely starting to come back a little. Wasn't worried about my time at all, just tried to keep the HR down. Twice, at the tops of hills, I walked for about 10 seconds when my HR went over 150 and I couldn't run easy enough to pull it back down.

The other thing I like is increasing the distance of my midweek runs that aren't considered "Long Runs." The longest midweek run I did in the first cycle was only 8 miles, and this week alone I've done the 9-miler plus the earlier 8-miler with 4 miles at HM pace. I know that's going to pay off down the road, though I am worried about some of those midweek runs of 11 and 12 and 14 miles. I just don't know how I'm going to fit them into my schedule. I'll probably have to run some of them after work, which will require complex high-level negotiations with my wife. I also don't want to be so roached that I'm falling asleep at work. I feel good today - legs aren't even sore, just kind of comfortably numb/fatigued - but that could be an issue with some of the greater distances.

Tomorrow: another rest day. Nailed it already - making me 5 for 5 with Pfitz! Then an easy 4 recovery miles Saturday and 12 on Sunday. So far, so good.

 

[Ned]

Ned - congrats on signing up for the marathon. That is awesome! We'll be running ours on the same day, so maybe we can inspire each other through. But it's time to get started! Less than 18 weeks to go. I agree that 3 20-mile runs will be enough, but that you should definitely try to run the last 3-4 miles of one or two of them at close to Goal Marathon Pace. Higdon doesn't call for that, but I think it's great prep.

With the 10 miler on Sunday, I'll be officially starting on Tuesday with my training. I'm praying my legs aren't going to be total slugs on Tuesday, but we'll see.I pulled Higdon's plan over into my excel spreadsheet (its more like a database every day) and will tweak some of the long runs to get some of the final miles @ GMP. Thanks for the tip!

 

[IvanKaramazov]

Ned - congrats on signing up for the marathon. That is awesome! We'll be running ours on the same day, so maybe we can inspire each other through. But it's time to get started! Less than 18 weeks to go. I agree that 3 20-mile runs will be enough, but that you should definitely try to run the last 3-4 miles of one or two of them at close to Goal Marathon Pace. Higdon doesn't call for that, but I think it's great prep.

In general, Higdon doesn't have you doing as much MP running as what you should probably be doing. Adding in some miles at that pace especially on the tail end of some of your long runs is really helpful.

 

[tri-man 47]

I am worried about some of those midweek runs of 11 and 12 and 14 miles. I just don't know how I'm going to fit them into my schedule.

You'll know you're really committed when you start using vacation days for run training. I never use all my vacation anyway, so I don't mind doing this. Higdon's schedule doesn't push the mid-week runs to this length, but I do want to stretch some of the runs up to this range (or at least to 10 miles). 2Young - a point I've made before ...when on the road, use the hotel hallway for long set of lunges! Reps of 25 or 30 up and down the hallway will be felt the next day. I.e., you'll get a good workout. On the other hand, your fitness room story was quite entertaining, in a gross kind of way.

 

[The_Man]

I am worried about some of those midweek runs of 11 and 12 and 14 miles. I just don't know how I'm going to fit them into my schedule.

You'll know you're really committed when you start using vacation days for run training. I never use all my vacation anyway, so I don't mind doing this. Higdon's schedule doesn't push the mid-week runs to this length, but I do want to stretch some of the runs up to this range (or at least to 10 miles).

That's funny. Right before I read this, I was just trying to see how my kids' Spring Break matched up with the schedule and whether I could get away with taking a day off during that week - ostensibly to stay home with the kids, but maybe also to squeeze in a 12-miler.

 

[pigskinliquors]

This thread is an anomaly (especially that crazy 'liquors' guy!).

FWIW: that's coming from a senior citizen who does lunges when brushing his teeth, eating breakfast, working, and other things that I probably don't want to visualize. Speaking of things you might not want to see...

Although 2Young already gave us enough visuals for the day!

Ned and The_Man: It's going to be a blast hearing your training tales! I also agree you need some miles at MP, but I don't like to get in as many as Grue suggested. I prefer to run the first mile after the halfway point and the second to the last mile of my long runs at MP (i.e., for a 16 miler, I'll try to run miles 9 and 15 at MP).

Taking vacation days is a great sign of being hardcore! I also love the stories of the creative ways that many of us get workouts in while on vacation (my favorites are Tri-Man swim stories )

________________________________

My Update:

I got my first swim of the year in yesterday. It was a 100, 200, 500, 500, 350, 250, 100 = 2,000. I kept all sets under :58 per 50, and it felt pretty darn good. My wrist is feeling a little better, but I still can't do a push-up. Why does that make me feel Furley-esque?

 

[gruecd]

Ned and The_Man: It's going to be a blast hearing your training tales! I also agree you need some miles at MP, but I don't like to get in as many as Grue suggested. I prefer to run the first mile after the halfway point and the second to the last mile of my long runs at MP (i.e., for a 16 miler, I'll try to run miles 9 and 15 at MP).

To each his own, but the biggest difference between the training schedules in the 1st and 2nd editions of Pfitz's "Advanced Marathoning" is that the 2nd one included a lot more marathon-pace runs and tempo runs. Just saying.

 

[Genedoc]

Related to training...I've injured myself in the past - pulled both hammies, torn triceps tendon that required surgery. So this winter, I started working with a personal trainer with a major goal of ramping up training intensity without hurting myself. I'm 35.

Long story short, trainer noticed my range of motion was poor, which is undoubtedly related to the injuries above and something I knew, which is why I started working with a personal trainer. I've been doing Pilates for a couple of years, and it's helped tremendously, but there are still a couple of major muscles that are perpetually tight, namely hamstrings. Trainer suggested I go see a physical therapist. PT took my history and put me through some paces/movements. He immediately said "Your hamstrings are a symptom, not the problem, which is why attempts to stretch them over the years have failed. Your problem is your hip flexors/glutes. They're completely locked up, tilting your pelvis, and shortening your hamstrings. Good news - you're going to see amazing results and improvements in range of motion, flexibility, and strength once we get those loosened up. Bad news - getting those loosed up is going to be...unpleasant." He referred me to a highly trained masseuse for a series of deep tissue massages. The masseuse is one of the team masseuses for the Hurricanes and he's very, very highly recommended. Yesterday was my first session.

Oh...my...God. I'm as tired today as I am after a vigorous workout. He massaged my psoas, ileopsoas, iliacus, and piriformis muscles for about 20 minutes on each side. He apologized in advance, but wow was it something. You know that horrible/wonderful feeling of a really, really good, deep stretch? Multiply both the good and bad by 100. It was intense. Next, he kneaded my quads like they were a dishrag, literally twisting my hip in its socket. Comparatively speaking, this felt pretty good. Finally, he turned me over and dug his elbow into my glute major and glute med while he rotated my hip. This was an amazing feeling of relief. I've literally never been able to move my hips like that, and it felt great. I was exhausted afterwards, and he said I should notice immediate results that would become more permanent over the course of the next 3-4 weeks as I continue working out and we continue with our weekly sessions. He also advise cutting back on the training intensity for a while as I get used to the completely new field of movement that's been opened up.

So, any of you with a history of muscle injury/tightness/range of motion issues, I recommend finding a good PT to work with/diagnose you. I was pretty amazed. It was not pleasant, but the results were shocking to me. If you do go this route, make sure the masseuse is highly trained and knows what he/she is doing, and know going in that this isn't the relaxing spa massage you're familiar with. This is a workout, and it's occasionally quite painful, but if the next 4-5 session produce anywhere near the same results I saw yesterday/today, it's worth the time/money/effort.

 

[pigskinliquors]

Grue: I'd LOVE to be able to do more MP training (as you recommend), but my long runs have typically been my nemesis regarding injury, so pushing them has been problematic.

Genedoc: Sounds painful yet awesome at the same time! I'm looking forward to hearing your results as this progresses. I do think I need to at a minimum strengthen and stretch quite a bit more than I have historically (= P90 + yoga).

 

[Sand]

Speaking of things you might not want to see...

I never knew tri-man was so limber. And so endowed in the gluteal area.

 

[Ned]

Speaking of things you might not want to see...

You carrying your recovery drinks in those saddle bags, tri?

 

[pigskinliquors]

This will hopefully replace the past images.

 

[IvanKaramazov]

Ned and The_Man: It's going to be a blast hearing your training tales! I also agree you need some miles at MP, but I don't like to get in as many as Grue suggested. I prefer to run the first mile after the halfway point and the second to the last mile of my long runs at MP (i.e., for a 16 miler, I'll try to run miles 9 and 15 at MP).

To each his own, but the biggest difference between the training schedules in the 1st and 2nd editions of Pfitz's "Advanced Marathoning" is that the 2nd one included a lot more marathon-pace runs and tempo runs. Just saying.

I agree with this in theory, but keep in mind that many of us are not capable of doing long runs that include 50%+ of distance at MP, certainly not a regular basis. If you're more injury prone than the average runner, doing stuff like this is a good way to never make it to the starting line. But forget about the elevated injury risk for a second. I'm perfectly comfortable admitting that a workout like that (say, 16 miles with the last 8 at MP) would be hard for me to bounce back from. I could do it, obviously, but the cumulative effect of those runs would not be to build me up -- which is what Pfitz is trying to do -- but would just turn most of my subsequent runs into junk. I just don't have that kind of endurance base. Could I develop it over time? Maybe, but I know I can't just pick up with 18/55 or whatever without doing some serious off-season build-up first. That's just me knowing my body and what it's capable of. It's not false modesty or me just selling myself short -- it's being realistic.

Don't get me wrong. I like to incorporate some MP running into my training, too, but this is the kind of thing that not everybody is going to be able to tolerate to the same degree. This is gigantic issue that differentiates between guys like you and mid-packers like me (one issue, not the only issue obviously).

 

[gruecd]

This will hopefully replace the past images.

Yeah, "Zuzana" is hot. I believe she's an ex-pron star ("Susana Spears"). Her various workouts at BODYROCK.tv are definitely recommended viewing.

 

[Ned]

This will hopefully replace the past images.

Yeah, "Zuzana" is hot. I believe she's an ex-pron star ("Susana Spears"). Her various workouts at BOCKROCK.tv are definitely recommended viewing.

O......M......G

 

[The_Man]

Ned and The_Man: It's going to be a blast hearing your training tales! I also agree you need some miles at MP, but I don't like to get in as many as Grue suggested. I prefer to run the first mile after the halfway point and the second to the last mile of my long runs at MP (i.e., for a 16 miler, I'll try to run miles 9 and 15 at MP).

To each his own, but the biggest difference between the training schedules in the 1st and 2nd editions of Pfitz's "Advanced Marathoning" is that the 2nd one included a lot more marathon-pace runs and tempo runs. Just saying.

I agree with this in theory, but keep in mind that many of us are not capable of doing long runs that include 50%+ of distance at MP, certainly not a regular basis. If you're more injury prone than the average runner, doing stuff like this is a good way to never make it to the starting line. But forget about the elevated injury risk for a second. I'm perfectly comfortable admitting that a workout like that (say, 16 miles with the last 8 at MP) would be hard for me to bounce back from. I could do it, obviously, but the cumulative effect of those runs would not be to build me up -- which is what Pfitz is trying to do -- but would just turn most of my subsequent runs into junk. I just don't have that kind of endurance base. Could I develop it over time? Maybe, but I know I can't just pick up with 18/55 or whatever without doing some serious off-season build-up first. That's just me knowing my body and what it's capable of. It's not false modesty or me just selling myself short -- it's being realistic.

Don't get me wrong. I like to incorporate some MP running into my training, too, but this is the kind of thing that not everybody is going to be able to tolerate to the same degree. This is gigantic issue that differentiates between guys like you and mid-packers like me (one issue, not the only issue obviously).

This will be interesting for me to experience. I can tell you I'm already viewing upcoming workouts like 15 miles w/12 at MP with some doubt. In large part because of the bounce back issue you mention. I am old. When I raced an HM during my marathon training, it took every bit of 10 days for me to bounce back. So we'll see how it goes. A smarter person would simply say that if you can't bounce back quickly from 15 w/12 @MP workout, then your MP is too ambitious. But I'm not smart. Old and not smart - awesome!On the other hand, looking down the road, the first week that really has me worried isn't until Feb. 21 - almost 6 weeks away. So hopefully I'll have gotten back into shape by then before doing a week that includes 10 w/5 @MP on Tuesday, 11 on Thursday, and 18 on Sunday. That would be my first-ever 50-mile week, if I make it. Until then, just going to keep my head down and keep cranking out the workouts.

 

[pigskinliquors]

This will hopefully replace the past images.

Yeah, "Zuzana" is hot. I believe she's an ex-pron star ("Susana Spears"). Her various workouts at BOCKROCK.tv are definitely recommended viewing.

O......M......G

:subscribe: I've been a BOCKROCK fan for quite some time The_Man: I'm with you on the getting older and not wiser. I'm praying that this is the year!

 

[BassNBrew]

Yo people...been a little while.

Congrats SC on a great performance in Disney. Glad to hear the IT band didn't flair up.

I officially finished 100 runs in 100 days last Saturday nite a 11 pm. The last run was 20 minutes with my girlfriend who also finished 100 runs in 100 days. She came into this with maybe 100 miles for the year so it was a very impressive feat. The last run was quite a blast for me. De-toured to hit the slide in the park and just generally have fun. I either cracked her up and embarrassed her when I stopped on the main drag to sniff the fire hydrant and lift my leg as traffic came by. Capped off the milestone with the official 100 in 100 celebration dance in front of my home. Absolutely the quickest 20 minutes in my life workout wise.

Took off Sunday thru Wed to tackle this...

January 5-6 2.0"

January 6-8 25.5"

January 10 5.0"

January 11 12.0"

and got in a day of skiing.

Back at it today with a hour long bike interval session on the computrainer. Immediately got off the bike and hit the treadmill for 10 minutes, incrementally increasing the pace. The last 5 minutes were at sub 7:30 pace and the last minute at 6:00 pace. Felt great!

My first event this year is the Charlotte Duathlon on March 5 which is a 2mi/19mi/2mi format. I'll need to map out a training schedule this weekend for this event. Speed work (run) starts next Tuesday. Does anyone want to offer some workout advice if my goal pace for the 2 miles is 7 min miles?

 

[tri-man 47]

'cause, yeah, don't we all take our dumbells and go do some lunges on a wooden walkway over the marsh?---

7, 7, and 6 miles these past three days, with the middle run at around MP (8:12/mile through some new snow); some hills today. Psyching up for another big weekend before a recovery week next week.

 

[Ned]

Did my last run before the 10 miler - 3.5 hilly miles. Didn't want to push it hard, but ended up running it @ 8:38 avg. Ooops. 2 rest days, some carb loading, and hopefully a little luck is in store. Hoping I'll be released from work Saturday night and able to sneak in the 10 miler. :fingerscrossed:

I've been studying the route and think I've got a plan together...

0-2mi: Pretty flat. Let my legs warm up and get settled in. Don't push it, but don't dilly dally either.

2 - 5: This starts the majority of the climb to about the 4.5 mark. Planning on pressing it pretty good on this section. Planning on taking Gu at around 4 and washing it down at the water stating at 4.25. If I can get to the 5.0 at around 43:30, it's

5-7: Hoping to recover from the hills and hit cruise control for a bit.

7-10: This is an out/back course with a different finish from the start. So I get to go back down what I climbed in miles 2-5. Won't hold back from this point on. There's a good steep climb at 9.5 - cruel.

1:25 or bust.

 

[gruecd]

Took a rest day yesterday (my first since New Year's Day), and followed it up today with a solid 10-miler at 7:38 average pace. Swim lesson at 8:00, and I'm kinda dreading it. Due to scheduling conflicts, we haven't gotten together in several weeks, so I kinda feel like I'm starting all over. Sigh.

Hope you all have a great night.

 

[Darrinll40]

No run tonight, I have felt worn out all week for some reason. I did just finish 1/2 hour of lunges, squats, butt-kicks, and crunches. I am going to do al least a half hour like that every day I don't run.

 

[BassNBrew]

No run tonight, I have felt worn out all week for some reason. I did just finish 1/2 hour of lunges, squats, butt-kicks, and crunches. I am going to do al least a half hour like that every day I don't run.

These are the days you go out for an easy 20 minutes. Even at a 12 min/mi pace you're doing yourself good.

 

[PizzaDeliveryGuy]

Having some junk issues. What are you guys wearing in warm weather. I'm pretty much just on trunks and soccer shorts right now. I'm looking for something that will keep everything in place.

 

[gruecd]

Having some junk issues. What are you guys wearing in warm weather. I'm pretty much just on trunks and soccer shorts right now. I'm looking for something that will keep everything in place.

Running shorts. With a built-in liner.

 

[tri-man 47]

No run tonight, I have felt worn out all week for some reason. I did just finish 1/2 hour of lunges, squats, butt-kicks, and crunches. I am going to do al least a half hour like that every day I don't run.

These are the days you go out for an easy 20 minutes. Even at a 12 min/mi pace you're doing yourself good.

Well, I like his 1/2-hour routine. Of course. Ned - go get 'em!!

 

[bentley]

Having some junk issues. What are you guys wearing in warm weather. I'm pretty much just on trunks and soccer shorts right now. I'm looking for something that will keep everything in place.

Running shorts. With a built-in liner.

Yeah dude. Can't imagine running without that support.

 

[Sand]

Having some junk issues. What are you guys wearing in warm weather. I'm pretty much just on trunks and soccer shorts right now. I'm looking for something that will keep everything in place.

Running shorts. With a built-in liner.

Yeah dude. Can't imagine running without that support.

No doubt. Within about 2 strides I'd be chafing pretty bad from the cement burns...

 

[Darrinll40]

No run tonight, I have felt worn out all week for some reason. I did just finish 1/2 hour of lunges, squats, butt-kicks, and crunches. I am going to do al least a half hour like that every day I don't run.

These are the days you go out for an easy 20 minutes. Even at a 12 min/mi pace you're doing yourself good.

Well, I like his 1/2-hour routine. Of course. Ned - go get 'em!!

I am trying to work basic exercising back into my routine. For the last few months it has only consisted of running. I can remember doing over 400 crunches in one session. Not real crunches, but using an ab roller. Last night I could barely do 10 in a row without stopping. Weighed in this morning and I lost a pound and a half last week to get to 230.5. Not a lot, but definitely a step in the right direction.

 

[gruecd]

Having some junk issues. What are you guys wearing in warm weather. I'm pretty much just on trunks and soccer shorts right now. I'm looking for something that will keep everything in place.

Running shorts. With a built-in liner.

Yeah dude. Can't imagine running without that support.

No doubt. Within about 2 strides I'd be chafing pretty bad from the cement burns...

Oh, good Lord.....

 

[Ned]

Having some junk issues. What are you guys wearing in warm weather. I'm pretty much just on trunks and soccer shorts right now. I'm looking for something that will keep everything in place.

Running shorts. With a built-in liner.

Yeah dude. Can't imagine running without that support.

No doubt. Within about 2 strides I'd be chafing pretty bad from the cement burns...

Oh, good Lord.....

jealous?

 

[Sand]

Having some junk issues. What are you guys wearing in warm weather. I'm pretty much just on trunks and soccer shorts right now. I'm looking for something that will keep everything in place.

Running shorts. With a built-in liner.

Yeah dude. Can't imagine running without that support.

No doubt. Within about 2 strides I'd be chafing pretty bad from the cement burns...

Oh, good Lord.....

*Someone* was gonna do it. Besides, this is the FFA, doesn't everyone in here have that problem?Anyway, did 5 last night again on the dreadmill. Slow 8:30 pace after the 7:30s and 7:04s on Wednesday. Again I want to ask the opinion of the runners in here. I have 4 1/2 weeks left until gametime. I have gotten my long runs to 12 (shooting for 14 this weekend). Weekly average is in the 32-35mpw, the largest volume I have ever done. Given my history (800 miles last year), how much tempo/VO2max type work should I be working in? Should I spike that up somewhat as we get close to race time? Just continue with the aerobic work and ignore the fast stuff? I haven't done a whole bunch of fast work - the fast miles on Wednesday were the first real fast miles in a while. In other words, what in the next few weeks will help me get to a fine, sharp point for race time?

 

[SteelCurtain]

Yo people...been a little while.Congrats SC on a great performance in Disney. Glad to hear the IT band didn't flair up.I officially finished 100 runs in 100 days last Saturday nite a 11 pm. The last run was 20 minutes with my girlfriend who also finished 100 runs in 100 days. She came into this with maybe 100 miles for the year so it was a very impressive feat. The last run was quite a blast for me. De-toured to hit the slide in the park and just generally have fun. I either cracked her up and embarrassed her when I stopped on the main drag to sniff the fire hydrant and lift my leg as traffic came by. Capped off the milestone with the official 100 in 100 celebration dance in front of my home. Absolutely the quickest 20 minutes in my life workout wise.Took off Sunday thru Wed to tackle this...January 5-6 2.0" January 6-8 25.5" January 10 5.0" January 11 12.0" and got in a day of skiing.Back at it today with a hour long bike interval session on the computrainer. Immediately got off the bike and hit the treadmill for 10 minutes, incrementally increasing the pace. The last 5 minutes were at sub 7:30 pace and the last minute at 6:00 pace. Felt great!My first event this year is the Charlotte Duathlon on March 5 which is a 2mi/19mi/2mi format. I'll need to map out a training schedule this weekend for this event. Speed work (run) starts next Tuesday. Does anyone want to offer some workout advice if my goal pace for the 2 miles is 7 min miles?

Congrats! 100 in a 100. I could never do it. Question -- did you dial down the intensity of your workouts because your body never really had time off? How did you avoid injury from over use? If you answered these questions back in the beginning just let me know and I'll go back in this thread 100 days! Congrats again.

 

[SteelCurtain]

*Someone* was gonna do it. Besides, this is the FFA, doesn't everyone in here have that problem?

Anyway, did 5 last night again on the dreadmill. Slow 8:30 pace after the 7:30s and 7:04s on Wednesday. Again I want to ask the opinion of the runners in here. I have 4 1/2 weeks left until gametime. I have gotten my long runs to 12 (shooting for 14 this weekend). Weekly average is in the 32-35mpw, the largest volume I have ever done. Given my history (800 miles last year), how much tempo/VO2max type work should I be working in? Should I spike that up somewhat as we get close to race time? Just continue with the aerobic work and ignore the fast stuff? I haven't done a whole bunch of fast work - the fast miles on Wednesday were the first real fast miles in a while.

In other words, what in the next few weeks will help me get to a fine, sharp point for race time?

I say dial everything down 2-3 weeks before the race. But I'm far from being an expert. I don't know much about tempo runs and would defer to others. I know that whatever I did (although in retrospect it was wrong) -- it helped me.

Good luck!

 

[Ned]

Anyway, did 5 last night again on the dreadmill. Slow 8:30 pace after the 7:30s and 7:04s on Wednesday. Again I want to ask the opinion of the runners in here. I have 4 1/2 weeks left until gametime. I have gotten my long runs to 12 (shooting for 14 this weekend). Weekly average is in the 32-35mpw, the largest volume I have ever done. Given my history (800 miles last year), how much tempo/VO2max type work should I be working in? Should I spike that up somewhat as we get close to race time? Just continue with the aerobic work and ignore the fast stuff? I haven't done a whole bunch of fast work - the fast miles on Wednesday were the first real fast miles in a while. In other words, what in the next few weeks will help me get to a fine, sharp point for race time?

Higdon HM plan had 1 speed day/week and has you doing it all the way up to the 'mini taper' the week of the race. I'd continue what you're doing and then taper that back the week of the race. He prescribes 2 days of rest before a race, which worked for me.

 

[BassNBrew]

Congrats! 100 in a 100. I could never do it. Question -- did you dial down the intensity of your workouts because your body never really had time off? How did you avoid injury from over use? If you answered these questions back in the beginning just let me know and I'll go back in this thread 100 days! Congrats again.

There were stretches where I did a few days of just a 2 miler at 10 min/mi pace. I also took about 10-15 rest days and did double run days to make up the shortfall. Overall I up my monthly mileage by about 2.2x and didn't seem to have any huge issues. I did get a bout of runner's knee after back to back runs of 13 and 10 miles in the mountains. Getting back to the gym and hitting leg extensions everyday for a week remedied that issue.It's more likely that I could never do a sub 4 hour marathon then you not being able to do 100 in 100. It's much more of a mental accomplishment than a physical one.

 

[pigskinliquors]

BnB: Congrats on the 100 in 100!! I ended up with somewhere around 85 and most of my workouts the last two months were more anaerobic than aerobic. Regarding training for 7:00 miles (which for you right now should be very achievable), you are going to want to have two speed workouts per week minimum. My last two duathlons (5k, 15, 5k), I also targeted 7:00 miles. The only difference in training between the one that I was able to, and the one I wasn't was training long as well. I had run a 16 miler two weeks before running successfully, and hadn't run more than 10 miles prior to the unsuccessful one. For both I did 3 or 4 runs per week: an interval workout (either 800/400's or 400/200's), my long run, and a brick day (treated the run portion as a speed workout); 4th run would be a 6-8 miler at a moderate pace. I also biked at least 2 additional days beyond the brick day at a minimum per week (one being a longer ride (25-35 miles), and one being a speed ride (treated like a TT) with all bike rides being on my TT bike. My bricks for the last four weeks of my last duo were:

12/3

2/12/2

3/12/2

18/4

I hope this helps!

 

[BassNBrew]

BnB: Congrats on the 100 in 100!! I ended up with somewhere around 85 and most of my workouts the last two months were more anaerobic than aerobic. Regarding training for 7:00 miles (which for you right now should be very achievable), you are going to want to have two speed workouts per week minimum. My last two duathlons (5k, 15, 5k), I also targeted 7:00 miles. The only difference in training between the one that I was able to, and the one I wasn't was training long as well. I had run a 16 miler two weeks before running successfully, and hadn't run more than 10 miles prior to the unsuccessful one. For both I did 3 or 4 runs per week: an interval workout (either 800/400's or 400/200's), my long run, and a brick day (treated the run portion as a speed workout); 4th run would be a 6-8 miler at a moderate pace. I also biked at least 2 additional days beyond the brick day at a minimum per week (one being a longer ride (25-35 miles), and one being a speed ride (treated like a TT) with all bike rides being on my TT bike. My bricks for the last four weeks of my last duo were:12/32/12/23/12/218/4I hope this helps!

Thanks man. Any thoughts on the pacing and number of 800/400s over the next 6 weeks?

 

[IvanKaramazov]

[Anyway, did 5 last night again on the dreadmill. Slow 8:30 pace after the 7:30s and 7:04s on Wednesday. Again I want to ask the opinion of the runners in here. I have 4 1/2 weeks left until gametime. I have gotten my long runs to 12 (shooting for 14 this weekend). Weekly average is in the 32-35mpw, the largest volume I have ever done. Given my history (800 miles last year), how much tempo/VO2max type work should I be working in? Should I spike that up somewhat as we get close to race time? Just continue with the aerobic work and ignore the fast stuff? I haven't done a whole bunch of fast work - the fast miles on Wednesday were the first real fast miles in a while. In other words, what in the next few weeks will help me get to a fine, sharp point for race time?

I wouldn't do anything radically different over the next few weeks. If you're currently doing speedwork, keep doing it. Training for a HM doesn't require a significant taper; just go real easy the week before the race and rest for a day or two before race day. I usually do my longest training run two weeks before the race, with something like 10 the weekend before. I would not do any speedwork on the week of the race itself.

 

[gruecd]

OK, "strides" according to Pfitz:

Running short repetitions quickly but with relaxed form--strideouts--may train your muscles to eliminate unnecessary movements and maintain control at fast speeds. These adaptations may translate to improved economy at marathon pace. Along with improved running form, you'll gain power in your legs and trunk that may also contribute to improved running economy. Because these intervals are short and are performed with sufficient rest between them, lactate levels remain low to moderate throughout the workout. As a result, they won't interfere with your more marathon-specific workouts.

A typical session is 12 repetitions of 100 meters in which you accelerate up to full speed over the first 70 meters and then float for the last 30 meters. It's critical to remain relaxed during these accelerations. Avoid clenching your fists, lifting your shoulders, tightening your neck muscles, and so on. Concentrate on running with good form, and focus on one aspect of good form, such as relaxed arms or complete hip extension, during each acceleration.

These sessions aren't designed to improve your cardiovascular system, so there's no reason to use a short rest between accelerations. A typical rest is to jog and walk 100 to 200 meters between repetitions. The most important considerations are to maintain good running form and to concentrate on accelerating powerfully during each repetition.

Here's a video that I found helpful.

Sand, if you're not currently doing any speedwork, I agree that now probably isn't the best time to start. I'd suggest just adding some strides to the end of some of your runs. See above.

 

[Sand]

Sand, if you're not currently doing any speedwork, I agree that now probably isn't the best time to start. I'd suggest just adding some strides to the end of some of your runs. See above.

Not much speedwork. I have been trying mostly to just up volume a good bit. Last year I died about mile 10, just not enough fitness to go long. I eschewed fast work this time around for the most part to try and make sure I could hold for 13.1.I will admit to being a bit intimidated with the thought of going out and doing training runs in the 8:10-8:20 range and then expecting that this will result in 7:25s on race day. Not sure why. Managed 7:42s last year on less fitness.

 

[IvanKaramazov]

Sand, if you're not currently doing any speedwork, I agree that now probably isn't the best time to start. I'd suggest just adding some strides to the end of some of your runs. See above.

Not much speedwork. I have been trying mostly to just up volume a good bit. Last year I died about mile 10, just not enough fitness to go long. I eschewed fast work this time around for the most part to try and make sure I could hold for 13.1.I will admit to being a bit intimidated with the thought of going out and doing training runs in the 8:10-8:20 range and then expecting that this will result in 7:25s on race day. Not sure why. Managed 7:42s last year on less fitness.

Are you doing your other weekly runs at or beyond race pace? If so, you should be fine.

 

[Darrinll40]

25 minutes of exercise tonight. 100 ab crunches, 25 lunges, 25 push-ups, and 15 minutes of stretching.

I am so far out of shape that just that long took it out of me for a bit.

Every day it gets a little bit easier to stay on my eating plan. Today I ingested ~1300 calories. This is how I lost it the first time and I am determined to repeat my successes. It helps that I am again drinking at least 64 oz. of water a day. By October I want to be nice and lean.

The people in my life keep telling me that I look my healthiest at the weight I am now. When I was in the 190's they all thought I was starving myself, they said I looked skeletal. I keep telling them that I need to be that weight to run better and faster, but they all think I am nuts for running anyway.

I am planning 3 miles tomorrow morning and 2 miles on Sunday.

 

[tri-man 47]

The people in my life keep telling me that I look my healthiest at the weight I am now. When I was in the 190's they all thought I was starving myself, they said I looked skeletal. I keep telling them that I need to be that weight to run better and faster, but they all think I am nuts for running anyway.

I don't know that I'd target a pre-determined weight. I.e., don't rule out their opinions completely. Maybe 210 with some good muscle definition is a good compromise. Keep at the push-ups and other core and lower body routines. Maybe pick up some dumbells so you can further develop the shoulders, biceps, triceps, etc. Keep at the running, of course ...teammate!!!

 

[Sand]

Sand, if you're not currently doing any speedwork, I agree that now probably isn't the best time to start. I'd suggest just adding some strides to the end of some of your runs. See above.

Not much speedwork. I have been trying mostly to just up volume a good bit. Last year I died about mile 10, just not enough fitness to go long. I eschewed fast work this time around for the most part to try and make sure I could hold for 13.1.I will admit to being a bit intimidated with the thought of going out and doing training runs in the 8:10-8:20 range and then expecting that this will result in 7:25s on race day. Not sure why. Managed 7:42s last year on less fitness.

Are you doing your other weekly runs at or beyond race pace? If so, you should be fine.

Ummm. No. I've done a mile or two at 7:00 pace, but mostly the paces have been 7:30-8:20. 8-8:20 more common than anything else.

 

[FUBAR]

I did one of my favorite routes today. 4 miles on a pretty good trail, it's slow going with the twists, roots, rocks, slope, etc - managed a 10:00 pace as I had to walk a bit. Then it comes out at a road that's okay to run on, 5 miles back at a 7:30 pace.

 

[Ned]

I did one of my favorite routes today. 4 miles on a pretty good trail, it's slow going with the twists, roots, rocks, slope, etc - managed a 10:00 pace as I had to walk a bit. Then it comes out at a road that's okay to run on, 5 miles back at a 7:30 pace.

thats badass