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You must be in the jux weight division.heading over to check out/get fitted for a new pair of shoes tomorrow. gonna have my gait re-analyzed since i've switched from heel strike to mid-foot-forward (about 3 years ago). i've had the same 2 pair for the last 5 years. now i'm not logging gruecd miles but i've piled some up on these pairs.
took a look at the bottom of the oldest pair and it looks like they have barely been used
not since about 7th grade
furley - one consideration is to get an 8 mm shoe instead of a 12 mm shoe (the overall drop in the heel). I did that last spring, and the benefits were incredible. First, without that big ol' heel, it's easier to do a natural mid-foot strike. Second, the shoes are lighter - mine were about 4 oz. lighter (multiply 4 oz. x some 500+ steps per mile and you're talking about a lot less weight being lifted). Third, the shoes were actually a bit less expensive. Juxt and gruecd - great Boston training!heading over to check out/get fitted for a new pair of shoes tomorrow. gonna have my gait re-analyzed since i've switched from heel strike to mid-foot-forward (about 3 years ago
took a look at the bottom of the oldest pair and it looks like they have barely been used
Question and maybe there is no right answer but I've been wondering. Did 3x1600 intervals today, whats the distance/time you use in between the intervals? I don't have access to a track so they are road miles. I jogged a half mile in between, too much of a break? Doesn't matter? Anything shorter I do 1/4 mile jog. Just curious if it matters much, worked out about perfect for me.
Pfitz says 50-90% of the time it takes to do the intervals. So if it's taking you 8 minutes to run your 1600s, then jog for 4:00-7:12 between reps. Stick to the longer end of that range if you want to make the workout easier and the shorter end if you want to make it harder.Better day today, back on track and in the right mindset, thanks for the help yesterday guys
60 degrees here, warmest January 29 in, like, 100 years. I have double recovery runs today. Knocked out the first one at 6 a.m. in shorts! High of 18 on Thursday though.Couldn't effing fall asleep until way late last night, so early morning yoga didn't happen. I am not happy about this.Gonna be 50° and raining this afternoon for my 11 miles, and then tomorrow we're getting 6-8" of snow. Ridiculous.
Pfitz says 50-90% of the time it takes to do the intervals. So if it's taking you 8 minutes to run your 1600s, then jog for 4:00-7:12 between reps. Stick to the longer end of that range if you want to make the workout easier and the shorter end if you want to make it harder.Better day today, back on track and in the right mindset, thanks for the help yesterday guys
Doing it by time and not distance is the key. And shorter the better, too.For HM training, those intervals should be at 5K pace. Especially the 1600m intervals. Those are a B. :X
Pfitz also mentions waiting for your heart rate to fall back to a certain level. I don't remember exactly what that level is and I don't have the book here at work.Pfitz says 50-90% of the time it takes to do the intervals. So if it's taking you 8 minutes to run your 1600s, then jog for 4:00-7:12 between reps. Stick to the longer end of that range if you want to make the workout easier and the shorter end if you want to make it harder.Better day today, back on track and in the right mindset, thanks for the help yesterday guys
Yeah, between those and the long tempo runs (12/7T)....I'm not sure which I hate more...
Oh, you're not alone. I have 9/4T scheduled for Thursday. Normally I'd do those at paces similar to what Jux has been doing (6:25-6:30). I'll probably shoot for 6:45 this time around, and even that makes me nervous...and here I'm nervous about doing the 8/4T for lunch today.
utofshape:
Certainly gives you an appreciation of your PRs.Oh, you're not alone. I have 9/4T scheduled for Thursday. Normally I'd do those at paces similar to what Jux has been doing (6:25-6:30). I'll probably shoot for 6:45 this time around, and even that makes me nervous...
:whoosh: Splain these numbers to me.
12/7T = 12 miles with 7 at tempo pace. Tempo is roughly half marathon/15K pace. You'd run the first 4 miles at GA (General Aerobic) pace, then the 7 miles fast, and finally a 1-mile cool down. They suck, but they're probably one of the most important workouts (along with MP runs) for marathon performance.:whoosh: Splain these numbers to me.
Gotcha. At first I thought you were doing 12 miles at 7 pace and it really blew my mind when I saw Ned was doing 8 miles at a 4 minute pace!12/7T = 12 miles with 7 at tempo pace. Tempo is roughly half marathon/15K pace. You'd run the first 4 miles at GA (General Aerobic) pace, then the 7 miles fast, and finally a 1-mile cool down. They suck, but they're probably one of the most important workouts (along with MP runs) for marathon performance.:whoosh: Splain these numbers to me.
What...thats impressive or something?Gotcha. At first I thought you were doing 12 miles at 7 pace and it really blew my mind when I saw Ned was doing 8 miles at a 4 minute pace!12/7T = 12 miles with 7 at tempo pace. Tempo is roughly half marathon/15K pace. You'd run the first 4 miles at GA (General Aerobic) pace, then the 7 miles fast, and finally a 1-mile cool down. They suck, but they're probably one of the most important workouts (along with MP runs) for marathon performance.:whoosh: Splain these numbers to me.
'Splain this to me, I no comprehend'Juxtatarot said:
They were, so time is better than distance, check.'Ned said:'gruecd said:Pfitz says 50-90% of the time it takes to do the intervals. So if it's taking you 8 minutes to run your 1600s, then jog for 4:00-7:12 between reps. Stick to the longer end of that range if you want to make the workout easier and the shorter end if you want to make it harder.'beer 302 said:Better day today, back on track and in the right mindset, thanks for the help yesterday guys
Question and maybe there is no right answer but I've been wondering. Did 3x1600 intervals today, whats the distance/time you use in between the intervals? I don't have access to a track so they are road miles. I jogged a half mile in between, too much of a break? Doesn't matter? Anything shorter I do 1/4 mile jog. Just curious if it matters much, worked out about perfect for me.
Yep, signed up with them this year to snag some shoes cheap and got their VIP membership for $1.99 for the year but I did notice the fine print that said it would be auto renewed next year at the normal $24.99 cost.
That's just what I'm calling them. I'm suppose to run twice today. 6 recovery miles in the a.m. and 4 recovery miles in the p.m. I'm not sure exactly why, I'm just doing what I'm told.'Splain this to me, I no comprehend'Juxtatarot said:
Ah, i should have read closer. i just asked the clerk if it was a 1 time charge.'Splain this to me, I no comprehend'Juxtatarot said:They were, so time is better than distance, check.'Ned said:'gruecd said:Pfitz says 50-90% of the time it takes to do the intervals. So if it's taking you 8 minutes to run your 1600s, then jog for 4:00-7:12 between reps. Stick to the longer end of that range if you want to make the workout easier and the shorter end if you want to make it harder.'beer 302 said:Better day today, back on track and in the right mindset, thanks for the help yesterday guys
Question and maybe there is no right answer but I've been wondering. Did 3x1600 intervals today, whats the distance/time you use in between the intervals? I don't have access to a track so they are road miles. I jogged a half mile in between, too much of a break? Doesn't matter? Anything shorter I do 1/4 mile jog. Just curious if it matters much, worked out about perfect for me.Yep, signed up with them this year to snag some shoes cheap and got their VIP membership for $1.99 for the year but I did notice the fine print that said it would be auto renewed next year at the normal $24.99 cost.
This is exactly what I do. I find it's easier to measure rest periods by distance rather than time, and doing half the interval distance works out about right.'beer 302 said:Better day today, back on track and in the right mindset, thanks for the help yesterday guys
Nice!
speed'sho nuff said:What...thats impressive or something?'Hang 10 said:Gotcha. At first I thought you were doing 12 miles at 7 pace and it really blew my mind when I saw Ned was doing 8 miles at a 4 minute pace!'gruecd said:12/7T = 12 miles with 7 at tempo pace. Tempo is roughly half marathon/15K pace. You'd run the first 4 miles at GA (General Aerobic) pace, then the 7 miles fast, and finally a 1-mile cool down. They suck, but they're probably one of the most important workouts (along with MP runs) for marathon performance.'Hang 10 said::whoosh: Splain these numbers to me.'Ned said:'gruecd said:
It went better than expected. 48 degrees and sunny felt like a 75 degree day. Crazy I was wearing hat, gloves, 2 shirts and a vest on Sunday and today was shorts and a singlet. 
Ended up at 7:18/175. Pretty darn happy with that!
well done
I agree that going by time is better, but if you're on a track or have other landmarks to go by, distance just makes the workout more straightforward psychologically -- you don't have to worry about remembering where the interval started and finishes since you'll use the same start/end lines all the time. And you know this already, but if you're really that beaten down halfway through your speed session you're doing the first intervals too hard. For example, a set of 800s for me usually involves running the intervals themsevles in about 3:30, and then doing a recovery lap in about 2:30-3:00. That's close enough to sweet spot of what Pfitz has you doing that I'm not going to worry too much whether it's exactly optimal or not.
Thanks. I still feel like I'm a ways off to getting back to where I was last year. I've set a bit of an ambitious goal of a 1:30 half marathon this March. I'm gonna be hammering some intervals out every Tuesday for the next 2 months.Hang10 - Man, I miss those workouts. You got some wheels!
beer/Ivan - I think the RI measured by time is better than distance because it's easy to 'cheat' the rest when you go by distance. If you're totally gassed on the #3 of 5, you can walk 800m and stretch that rest out a heck of a lot longer than forcing yourself to rest for 3:30.
Things seem to be picking up in here.
Yeah I know I'm splitting hairs. I just think there's a huge benefit to stacking these repeats with shorter RIs. Most 305 type watches have the function to do the repeats for you to help take out the guesswork, FWIW.
I'm surprised you're not a proponent of basing rest off of HR.
It's on my to learn list. Just haven't read much about it and don't do enough interval training to see patterns in my own data.
I wouldn't change a thing. Some try to get their percentage of training to match the percentage of time each discipline will take for a specific event. So many will be bike heavy in terms of training hours put it as the big leg tends to be the longest leg in terms of time. For a sprint I wouldn't get this granular. You are already on to something too. There is a major benefit to doing 2 or 3 of the disciplines back to back in a single workout (called a brick). As you get about a month out from the event, you'll want to practice the transitions as part of your bricks. You can make up some serious time if you have these dialed in (and can frustrate the hell out of yourself if you are unprepared). You are racing every leg of the event, including the transitions. Like a lot of the running talk, you'll want to have some level of speed work built in for the bike and run (the swim can come later). Instead of grinding out miles on a stationary bike, take a spin class one a week. I would start logging your workouts daily. I have plotted mine on an Excel Spreadsheet that rolls up the Swim, Bike, Run and now Kayak miles to a monthly and annual total. I have this recorded back to the beginning of 2009 with races and other aspects color coded. This provides a huge benefit to me as I gauge my training as I can see what worked and what I could have done better.
Have the book now...Allow your HR to fall to 70% maximal heart rate or 65% of heart rate reserve. I haven't run real intervals this training schedule yet, but when I do, I think I'm going to use this method. I kind of did this last year but remember cheating a bit.Pfitz also mentions waiting for your heart rate to fall back to a certain level. I don't remember exactly what that level is and I don't have the book here at work.'Ned said:'gruecd said:Pfitz says 50-90% of the time it takes to do the intervals. So if it's taking you 8 minutes to run your 1600s, then jog for 4:00-7:12 between reps. Stick to the longer end of that range if you want to make the workout easier and the shorter end if you want to make it harder.'beer 302 said:Better day today, back on track and in the right mindset, thanks for the help yesterday guys
wound up with another pair of Adrenaline's. upgraded from 8s to 13sfurley - one consideration is to get an 8 mm shoe instead of a 12 mm shoe (the overall drop in the heel). I did that last spring, and the benefits were incredible. First, without that big ol' heel, it's easier to do a natural mid-foot strike. Second, the shoes are lighter - mine were about 4 oz. lighter (multiply 4 oz. x some 500+ steps per mile and you're talking about a lot less weight being lifted). Third, the shoes were actually a bit less expensive. Juxt and gruecd - great Boston training!heading over to check out/get fitted for a new pair of shoes tomorrow. gonna have my gait re-analyzed since i've switched from heel strike to mid-foot-forward (about 3 years ago
took a look at the bottom of the oldest pair and it looks like they have barely been used
and I'll echo the importance of a lot of base miles (volume).
got spooked by the heel drop talk that the sales kid was pitching.
Interesting, I've read a good portion of the 700+ pages in this thread along with countless stories elsewhere and I don't think I've run across double recovery runs in the same day. Hang 10 - holy hit dude, nice job
Ned - same same, you guys are stupid fast
They show up in some of the higher-volume Pfitz plans. It's an easy way to add some volume.
It has been on my schedule for a while. I'm on it! I messaged PSL, but haven't heard anything back from him, so not sure if he is around to sign up.
I was doing this for some 2-mile repeats that I did a couple of times. I like the idea for longer intervals (e.g., mile repeats). For shorter distances, I use time as my gauge. --8 miles this a.m. with some tempo work mixed in. Five straight days (44 miles), so time for a day off.
I'm at 94 miles in January even with the interruptions. Haven't been over 100 miles since September. Got me some new electric blue Mizuno Wave Precision 13s yesterday 
I wouldn't over think it based on their description of the course and the pics. Doesn't sound like anything technical is out there. Just pick your feet up and look ahead and you'll be fine.I got signed up for my first trail run. MS 50Its a 20k, 50k and 50 mile race. I signed up for the 20k. I tried to sign up for this way back in Nov. but it was full. So I signed up on the waiting list thinking I had no chance. So naturally I'm not in great race shape and have less than 5 weeks to get there.
South MS...flat land.I am excited about it. My neighbor runs the 50k, he's been agitating me about doing it for a year. Wish I were in just a little better shape. Its nice to get signed up for something.I wouldn't over think it based on their description of the course and the pics. Doesn't sound like anything technical is out there. Just pick your feet up and look ahead and you'll be fine.I got signed up for my first trail run. MS 50Its a 20k, 50k and 50 mile race. I signed up for the 20k. I tried to sign up for this way back in Nov. but it was full. So I signed up on the waiting list thinking I had no chance. So naturally I'm not in great race shape and have less than 5 weeks to get there.
