MAC_32
Footballguy
(her MP isn't 8:30)Only +15 from MP seems aggressive. I often run about +45 or so and I run a narrower range than most of the runners here.
(her MP isn't 8:30)Only +15 from MP seems aggressive. I often run about +45 or so and I run a narrower range than most of the runners here.
It's way aggressive. I don't like the sound of this already.Only +15 from MP seems aggressive. I often run about +45 or so and I run a narrower range than most of the runners here.
It's pretty much everything that isn't a workout.By "easy" does he mean "recovery" or "general aerobic?" That's way too fast for GA runs (what my coach calls "glue" runs). When I'm training to race at sub-6:50 pace, my GA pace tends to be in the 7:30-8:00 range. If he meant recovery, that's REALLY too fast.
9-minute pace is about 7% slower than 8:25 pace, whereas 7:45 pace is 13% slower than 6:50 pace.
Probably best to follow the coach's advice but start out on the slower side of the range for a while and see how it goes.It's pretty much everything that isn't a workout.
Let these be guides. Some days you have a little more and some a little less. In this block go
on the side of a little slower if in any doubt.
Easy(E): 8:45-9:15 minutes/mile
Marathon Pace (MP): 8:15-8:30 minutes/mile
1⁄2 Marathon Pace(HMP): 7:45-8:15 minutes/mile
10k Pace: 7:25-7:45 minutes/mile
5k Pace 7:05-7:25 minutes/mile
Disagree, and disagree with not differentiating between GA and recovery. I'd question it. Good lord, I'm a sub-3 marathoner, and some of my easy recovery runs are 8:30+.Probably best to follow the coach's advice but start out on the slower side of the range for a while and see how it goes.
I also have a narrow range. Most of my runs, which are 'easy' runs, are around 8:25-8:30, which is maybe 30-40 seconds/mile slower than MP. So I would think Mrs. @Cowboy Dan could be running around 9:00, give or take, without detriment. My feeling is that if I were to run over a minute/mile slower than MP, the slow tempo and short stepping is doing more harm than good. I'd almost have to revert to heel striking at a 9:00+ pace.Only +15 from MP seems aggressive. I often run about +45 or so and I run a narrower range than most of the runners here.
@Cowboy Dan would fit right in with our buddy, @gianmarco. "Hey gianmarco ...5."@Cowboy Dan's a major player in the cowboy scene. He goes to the reservation drinks and gets mean.
I may be the one making a mistake, but I don't have a strong opinion on GA vs recovery. I've really gotten away from the former in training. Anytime it's on the schedule I think to myself am I really going to get anything out of this? or are they just junk miles? Then I would try to map out enough time to reschedule the GA as a MLR...or add some juice to it at the end (LMF or strides)...or do that GA run on hills/trails, etc.Disagree, and disagree with not differentiating between GA and recovery. I'd question it. Good lord, I'm a sub-3 marathoner, and some of my easy recovery runs are 8:30+.
These paces aren't all that far off from McMillan when you plug in a 1:45:43 half, but McMillan differentiates between easy runs and recovery jogs. To me it looks like the coach left out recovery jog paces. Personally I am only concerned about pace when running a workout, otherwise I just go with whatever is comfortable.It's pretty much everything that isn't a workout.
Let these be guides. Some days you have a little more and some a little less. In this block go
on the side of a little slower if in any doubt.
Easy(E): 8:45-9:15 minutes/mile
Marathon Pace (MP): 8:15-8:30 minutes/mile
1⁄2 Marathon Pace(HMP): 7:45-8:15 minutes/mile
10k Pace: 7:25-7:45 minutes/mile
5k Pace 7:05-7:25 minutes/mile
Thanks, that's reassuring.These paces aren't all that far off from McMillan when you plug in a 1:45:43 half, but McMillan differentiates between easy runs and recovery jogs. To me it looks like the coach left out recovery jog paces. Personally I am only concerned about pace when running a workout, otherwise I just go with whatever is comfortable.
Cowboy Up!Turned the corner this morning with my recovery and feel great and mentally ready to get back out there. This morning felt good. Girls are back to school (for now) so it'll be quite easy for me to get out there each day now.
Like I told Jake Gyllenhaal over here, I hope I’m wrong!These paces aren't all that far off from McMillan when you plug in a 1:45:43 half, but McMillan differentiates between easy runs and recovery jogs. To me it looks like the coach left out recovery jog paces. Personally I am only concerned about pace when running a workout, otherwise I just go with whatever is comfortable.
Ha...Howdy @Cowboy Dan
Have you seen any sample workouts to tell how much time the coach has Mrs at MP and faster? I run on the wider range of easy (agree that easy is a feel more so than pace) particularly on first few miles and let progression happen.
Also, any HR guidance/observation from Coach or is this pace based?
Lastly, does the coach know you frequent a running thread with multiple doctors?
I haven't heard anything here about possible adjustments due to looming winter weather, so you must live down south ...and therefore you're certainly adapted to warm weather runs and, in fact, must love running on a really hot summer day!Cowboy Dan said:First 6 weeks are all that are mapped out right now and it's a pretty slow buildup. It's 20ish building up to 35 mpw right now. 2 workouts per week and a long run, get easy runs in between. I haven't looked that closely but when I previewed it, nothing really stood out that much.
Ah, yes!!! I recall having my daughter take a picture of me doing a lunge step on the steps of the Sydney Opera House in this shirt (much to her embarrassment).Pulled out this classic for my run this afternoon. @tri-man 47, are you and I the only two OGs left in the thread?
We sure have, GB.Ah, yes!!! I recall having my daughter take a picture of me doing a lunge step on the steps of the Sydney Opera House in this shirt (much to her embarrassment).
@Sand (no avatar?) is still around whenever he gets his fat butt out on his bike. I know we're both still in touch with quite a number of the guys from the Bourbon Chase. Finish line announcement: "Arriving now ...from, the internet ..." Crazy Jim (pigskinliquors) driving up from Texas just for the after-party.
BTW, a FB feed popped up that Fall 50 pic from twelve years ago. Word. We've built some great memories, my friend.
Glad they were smaht and announced this early. It was inevitable. Just hoping it restarts in 22 then I can make a run at qualifying for 23.In news that should surprise absolutely nobody, Boston officially postponed until AT LEAST the fall of 2021.
I'm disappointed, but not surprised. I'd be OK with fall'21, as that would avoid winter training. I'd rather train in the heat and then catch a cooler day than the other way around. For now, I guess I keep my base going!In news that should surprise absolutely nobody, Boston officially postponed until AT LEAST the fall of 2021.
No answer to actual question but were you alternating shoes or running daily in same pair? The former will extend foam life.300 miles on my hokas, first 250 were dreamy and last 50 were painful. As a 210 pounder is there a heavier duty shoe I should be looking at to get 400 miles?
I wasn’t alternating shoes but I wasn’t running daily either, alternating bike and run basically all summer to preserve my old body parts.No answer to actual question but were you alternating shoes or running daily in same pair? The former will extend foam life.
I’m 210ish and I wear relatively light shoes. Generally get 400 miles without any problems.300 miles on my hokas, first 250 were dreamy and last 50 were painful. As a 210 pounder is there a heavier duty shoe I should be looking at to get 400 miles?
I’m an adult male, I don’t own tights.If it gets to 65, do you bust out the tights?
I'm sure this will end well for you.nearly 5,000 feet of elevation.
I haven't been running much and I've been babying my glute.
40F this morning for me in DFW (people tell me this is unseasonably cold for here). Windy. Went with a long-sleeve, shorts, and gloves. Ball cap, no touque.JShare87 said:I’m extremely hesitant to say this but here it goes. It may get down to 68 degrees for the low on Saturday morning. That’s glove running weather for the old @JShare87.
I thought of you when I busted out the gloves last week when it was 42 and windy. Was definitely the right choiceJShare87 said:I’m extremely hesitant to say this but here it goes. It may get down to 68 degrees for the low on Saturday morning. That’s glove running weather for the old @JShare87.
My clothing decisions depend more on the 'feels like,' amount of snow (if applicable), and whether the sun is out than temperature. Type of workout also matters but if the conditions are that bad I'm probably not doing a workout unless it's the middle of winter, there have been several bad weather days in a row, and I don't have access to a dreadmill.I thought of you when I busted out the gloves last week when it was 42 and windy. Was definitely the right choice
Also, I'll add that the correct answer for us of the simian persuasion is shorts above 40, pants below 40, shorts and pants below 20 for general runs. For I race, shorts until down around 25-30 depending on the wind.
Wind briefs FTWMy clothing decisions depend more on the 'feels like,' amount of snow (if applicable), and whether the sun is out than temperature. Type of workout also matters but if the conditions are that bad I'm probably not doing a workout unless it's the middle of winter, there have been several bad weather days in a row, and I don't have access to a dreadmill.
I won't race in anything but shorts and agree that 25 is about the cutoff. If it's below 25 then I just won't race. Regular running? Between about 25 and 40 depends on a lot of factors. Last winter when I started paying more attention to these details established that hands and ears need covered once into the 40's, but everything beyond that is variable. It's gotta be REAL cold a/o snowy for me to go with tights/pants rather than tights/shorts or just tights though. I'll double up on socks before resorting to pants.
Yeah, once I get into it last year, I finally got a feel for how to dress.My clothing decisions depend more on the 'feels like,' amount of snow (if applicable), and whether the sun is out than temperature. Type of workout also matters but if the conditions are that bad I'm probably not doing a workout unless it's the middle of winter, there have been several bad weather days in a row, and I don't have access to a dreadmill.
I won't race in anything but shorts and agree that 25 is about the cutoff. If it's below 25 then I just won't race. Regular running? Between about 25 and 40 depends on a lot of factors. Last winter when I started paying more attention to these details established that hands and ears need covered once into the 40's, but everything beyond that is variable. It's gotta be REAL cold a/o snowy for me to go with tights/pants rather than tights/shorts or just tights though. I'll double up on socks before resorting to pants.
You're definitely right that it's more than just temperature. On a perfectly calm sunny winter morning in the 20's, I might entertain the idea of shorts. Same temperature but no sun and 20mph wind and I'm thinking about extra layers for the groin area. I'm curious as to how the snow factors in, though - I never consider snow or lack thereof?My clothing decisions depend more on the 'feels like,' amount of snow (if applicable), and whether the sun is out than temperature. Type of workout also matters but if the conditions are that bad I'm probably not doing a workout unless it's the middle of winter, there have been several bad weather days in a row, and I don't have access to a dreadmill.
I won't race in anything but shorts and agree that 25 is about the cutoff. If it's below 25 then I just won't race. Regular running? Between about 25 and 40 depends on a lot of factors. Last winter when I started paying more attention to these details established that hands and ears need covered once into the 40's, but everything beyond that is variable. It's gotta be REAL cold a/o snowy for me to go with tights/pants rather than tights/shorts or just tights though. I'll double up on socks before resorting to pants.
RF;DBAPI've been doing plenty of mileage but very little quality, and in order to run fast, you obviously need to run fast. I'm starting back up with my coach in early December, but how do you guys think I should approach the speedwork between now and then?
I know exactly what you're talking about. I hate being cold in the torso or feet but cold legs don't bother me too much. I have run into some times in the winter where I try to do intervals and so wear shorts, and it almost seems like my leg muscles don't want to fully fire and I have trouble hitting my normal paces. Maybe there's some shivering action that you don't realize is going on? Blood flow issues? We need more doctors in the thread.I usually do fine with shorts in the 40's. If it gets to low 40's and there's no sun and/or it's windy, then I'll throw the tights on. Funny thing is that wearing shorts when it's really cold has never bothered me much but I THINK I run better/feel better with the tights for whatever reason when it gets that cold.
Your average annual snowfall is 29". Ours is is 72". You're correct to not expend any time nor energy on it. For me, means of survival.You're definitely right that it's more than just temperature. On a perfectly calm sunny winter morning in the 20's, I might entertain the idea of shorts. Same temperature but no sun and 20mph wind and I'm thinking about extra layers for the groin area. I'm curious as to how the snow factors in, though - I never consider snow or lack thereof?
Also, as I mentioned before, I feel like length of run is a big factor. If I'm only going for 30-40 minutes, I might overdress just because I don't feel like dealing with the 10 minutes of discomfort at the beginning, and by the time I'm getting overheated I'm done. Try to do the same thing for a 90 minute long run and you're stuck in a sine wave of suck between sweating and freezing.
Yep. And since the tights don't bother me, I just ended up wearing them more and found I did better. I never tested it out, though.I know exactly what you're talking about. I hate being cold in the torso or feet but cold legs don't bother me too much. I have run into some times in the winter where I try to do intervals and so wear shorts, and it almost seems like my leg muscles don't want to fully fire and I have trouble hitting my normal paces. Maybe there's some shivering action that you don't realize is going on? Blood flow issues? We need more doctors in the thread.
The worst thing isn't the cold. It's the lack of sun and/or wind with it. If it's sunny and 15, that's still a good day and much better than 35-40 with gray skies and wind.
Once per week. Actual paces don't matter. Just make yourself suffer.Did a little speed session last night (loosely defined), and I struggled to do 4 x 800M repeats at paces I was using for multiple mile repeats last fall. Hell, my first one was 6:31 pace, and previously I was closing out fast-finish long runs at that pace. Ugh. Went 3:16/3:13/3:08/3:04 with 2.5-minute jog recoveries, but it wasn't easy.
I've been doing plenty of mileage but very little quality, and in order to run fast, you obviously need to run fast. I'm starting back up with my coach in early December, but how do you guys think I should approach the speedwork between now and then?