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Ok not as insane as I thought. On my run this morning I pushed the last few miles, at mile 5 I was at 150 HR and figured I’d need to really push to get to 160 to see how that felt and went 6:58 on mile 6, first sub 7 mile I’ve done in 27 years.
Yeah, you are working yourself into a real nice place right now.
On mile 6!
I feel like complaining about quite a bit right now, but I'll just limit it to the 100% humidity on my run this morning. Wasn't that hot, but I was still soaked and dripping when I got home.
Not sure what your max HR is, but mine is about 190. If I’m running a 5K, my HR is in the 180s for the last 2 miles and near max for the last mile/half. Get out there and suffer some!
Mid 70's without a cloud in the sky - sounds like a perfect day for some intervals.
I've sat here a good 5 minutes trying to think of an actual album name. I could give you a list of individual songs, but honestly can say I haven't bought a full album in at least 10 years or more.
Yeah, they were a bit hit and miss lyrically even on this album. "Sh@!town" immediately sprung to mind. "It's hardline symmetry of people and pets"??With hind sight, it is even more incredible that they were able to put out such a complete piece of work beginning to end when listening to any part of their catalog in the years that followed.
From
'Lightning crashes, an old mother dies
Her intentions fall to the floor
The angel closes her eyes
The confusion that was hers
Belongs now, to the baby down the hall'
To
'Love will lead us, she will lead us
Can you hear the dolphin's cry?'
From their later stuff, I heard "Lakini's Juice" the other day, and it was better than I remembered.
For me, I still like the album format. A good one has that nice flow and synergy of songs. I don’t always listen to albums but love listening to the good ones.
Parquet Courts- Wide Awake!
Great album. Still too country for me to listen to regularly, but not enough that I turn it off immediately.
For running purposes, I'm a fan of these power pop albums:
Falls just outside of 10 years, but Eminem's "Recovery" album (2010) is IMHO the best album by the best rapper of all time.
Also just outside of 10 years, I’ve listened to My Beautiful Dark Twisted Fantasy recently and was surprised on how much I liked it. Hip Hop and Rap isn’t something I often listen to but there is certainly good stuff in those genres. I liked Eminem back in the day so I’ve give that a listen. Thanks.
Scheduled recovery day today, and I'm still fried.
I don’t think this article is good guidance for most runners. It may make sense for general fitness, but I don’t like it for training for distance running.
Strong emphasis on hills - no matter one's condition they never get easier and they're always effective.
Aside from the hill we use for XC practice it's usually months in between me doing the same hill twice, but I also have dozens of options within 10 minutes of me. None are > 300' while others are as low as 50'...they are all quite different - including the terrain. To get anything > a mile I gotta drive 20-30 minutes (they're > 300'), but I also have no desire to seek that out on my own.
I’d say go with time on the hill strides to start. 20-30 seconds up with a minute or 2 recovery. Repeat 4x and then add more.
I like running 6x12 sec sprints, the hill doesn’t need to be too long or steep. I like this advice regarding form.
There isn't a specific hill length or grade you need to do. Be careful with stuff that is too steep (>10% grade) because it can really affect form.
So, @tri-man 47is a huge proponent of a mid foot or front foot strike. Meaning, those parts of your foot hit the ground first when running. Many runners heel strike. I've read a good bit on this and the thinking now is that heel striking is ok (he'll still disagree) as long as you are landing with your foot under your knee/body and not overstriding. That causes a braking action and is bad for your legs/body and costs you efficiency as well.
Ok both of these say the thing that I took from the article I linked earlier
So it sounds like this will indeed be my "swing thought" for today's run.
I can tell you from my own experience that your legs adjust and get stronger. I used to be a heel striker and changed to a mid to balls of my feet striker.
I have absolutely no idea what to do but I don't mind sharing
Still waiting for you to join our Strava group
