SFBayDuck
Footballguy
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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
- Start date
Sand
Footballguy
SFBayDuck
Footballguy
He toyed with the 10K field in the Trials yesterday, which were on live. I'm sure it's out on the interwebs somewhere.
Sand
Footballguy
tri-man 47
Footballguy
He needs 2:19 or top 10, if I have it right. C'mon, Steve!!!!!
SFBayDuck
Footballguy
Ned
Footballguy
ChiefD
Footballguy
Way to give it a go @SteveC702. Been great to follow your progress, and on top of that be the beneficiary of so much great advice over the last few years.
Proud to "know" you, even if it's just from the internets. Truly amazing effort and dedication from you.
Proud to "know" you, even if it's just from the internets. Truly amazing effort and dedication from you.
ChiefD
Footballguy
Tale of two runs yesterday. Went with my neighbor, who is also running (well, is signed up for) the Chicago Marathon. Her training is pretty sporadic, so she is pretty slow. First 6 miles were just that. A little frustrating, but in retrospect was good just for some slow running.
Miles 1-6: 136 HR. 11:54 Pace. (like I said, a little frustrating.)
Decided to pick it up and see if I could sustain my goal MP, which is a 9:00 mile:
Mile 7: 9:29 Pace. 158HR
Mile 8: 8:59 Pace. 158HR
Mile 9: 9:31 Pace. 166HR
Mile 10: 9:10 Pace. 161HR
Mile 11: 8:58 Pace. 168 HR
Miles 12 and 13 were cool down miles. 10:10 pace with a 158HR.
You can tell where my uphills were.
.
Oh, and this entire run was in the rain. The first 4 miles or so was a nice steady slow rain. The last 9 were in a much harder rain. Awesome. The plus was that is was about 67 degrees, so it felt awesome.
Miles 1-6: 136 HR. 11:54 Pace. (like I said, a little frustrating.)
Decided to pick it up and see if I could sustain my goal MP, which is a 9:00 mile:
Mile 7: 9:29 Pace. 158HR
Mile 8: 8:59 Pace. 158HR
Mile 9: 9:31 Pace. 166HR
Mile 10: 9:10 Pace. 161HR
Mile 11: 8:58 Pace. 168 HR
Miles 12 and 13 were cool down miles. 10:10 pace with a 158HR.
You can tell where my uphills were.
.Oh, and this entire run was in the rain. The first 4 miles or so was a nice steady slow rain. The last 9 were in a much harder rain. Awesome. The plus was that is was about 67 degrees, so it felt awesome.
FUBAR
Footballguy
67 and rain? Yes please. Good run!Tale of two runs yesterday. Went with my neighbor, who is also running (well, is signed up for) the Chicago Marathon. Her training is pretty sporadic, so she is pretty slow. First 6 miles were just that. A little frustrating, but in retrospect was good just for some slow running.
Miles 1-6: 136 HR. 11:54 Pace. (like I said, a little frustrating.)
Decided to pick it up and see if I could sustain my goal MP, which is a 9:00 mile:
Mile 7: 9:29 Pace. 158HR
Mile 8: 8:59 Pace. 158HR
Mile 9: 9:31 Pace. 166HR
Mile 10: 9:10 Pace. 161HR
Mile 11: 8:58 Pace. 168 HR
Miles 12 and 13 were cool down miles. 10:10 pace with a 158HR.
You can tell where my uphills were.
Oh, and this entire run was in the rain. The first 4 miles or so was a nice steady slow rain. The last 9 were in a much harder rain. Awesome. The plus was that is was about 67 degrees, so it felt awesome.
I need to start carrying water on runs over 6 miles. On the bright side, today was my longest non-race run since March. Yesterday was my longest ride since mid-May. On the downside, it showed. Keeping it 90% zone 2 for now.
I might have a sprint tri in two weeks, but if things go well ill be out of town for a class. (Currently on the waitlist)
As already written, @SteveC702, you're an inspiration, great work!
Ned
Footballguy
19:03 this morning. Forecast was for partly cloudy 72 with 61 dew point. Of course we woke up to steady rain. Weird.
I started really out well but the monkey jumped squarely on my back after mile 2. It was weird how I felt REALLY good for the first mile. It then ended up being a big fight to not quit and just keep the legs churning for the last mile. I got chicked at 2.5 by the OA female winner.
@SFBayDuck - Michael Wardian ran with us today. Was cool to see him - I knew I was going out fast when he was only 20yds ahead of me after the first quarter mile or so.
5:51/173
6:03/184
6:24/184
6:10/186 some kick
I've always wanted to run back to the house after this race but always had an excuse not to. Given no sun and cool but rainy conditions, I ran back. 7.2mi in 8:32/149. Legs were heavvvvy.
I started really out well but the monkey jumped squarely on my back after mile 2. It was weird how I felt REALLY good for the first mile. It then ended up being a big fight to not quit and just keep the legs churning for the last mile. I got chicked at 2.5 by the OA female winner.
@SFBayDuck - Michael Wardian ran with us today. Was cool to see him - I knew I was going out fast when he was only 20yds ahead of me after the first quarter mile or so.
5:51/173
6:03/184
6:24/184
6:10/186 some kick
I've always wanted to run back to the house after this race but always had an excuse not to. Given no sun and cool but rainy conditions, I ran back. 7.2mi in 8:32/149. Legs were heavvvvy.
MAC_32
Footballguy
Run for Pierogies 5K
As I mentioned earlier this week, couldn't have asked for better racing conditions Saturday. Low 60's, partly cloudy, very little wind, and tolerable humidity. No excuses.
As of 8 am, all of the boxes were checked - all fuel had been consumed, plenty hydrated, already had two trips to the bathroom completed, bib was on, swag was locked in the car, and I had my play list queued. Time to get ready. This race was at a local college I was unfamiliar with, so I kind of just wandered around to warm up to get a better feel for the course. Jog five minutes, do some lunges. Jog five more, tie my shoes. Jog a few more then do some butt kicks. Etc. got back to my car at 8:25, took one last swig of water, then headed over to the start line exactly one minute before the start - per usual. Less time to think the better.
Mile one (5:20) like most 5k's it was a cluster. I picked a spot in the second row then just waited for an opening to develop. I saw a crease about 100m in, slipped to the outside, then surged to the inside settling in about 3rd place or so. Plan early on was to really focus on quick turnover step-to-step, save the upper leg muscles for later. I was in first for a moment, but American Flag surged passed my a half mile in followed quickly thereafter by Yellow. I didn't go with them, but I made sure both stayed within range.
Mile two (5:48) feeling good, so I surged passed Yellow here then planned to shadow American Flag for an unknown period of time. The turnover in my steps was slowing down, so I knew I would need to go to more muscle usage to maintain the pace. I just didn't want to do it too soon. As it turns out, American Flag slowed down. I thought he was, but honestly I was focusing more on churning the legs as quick as possible while keeping my HR in control to notice. About the halfway point I decided that was the right time to takeover the race. I would have two opportunities to check my lead over the next .5 miles without needing to turn around. So off I went. Longer stride, but minimal muscle usage - I want to save that for the last mile.
Mile three (5:29) there is a turnaround about mile 2.2, both of them were still within range but Yellow was now in second and American Flag's fade continued. Looking back, I'm glad I saw this as it made me surge more over the next .7 miles than I wanted to, not knowing how close he was since I refused to look back again. Every minute or so I'd engage my hams and glutes and push for as hard and as long as I could, hoping it'd kill his will and he wouldn't try to hunt me down the final stretch. I was fried as we reached the final .2 mile half loop and I could tell by the crowd reaction that I had a good lead so I did cruise for a minute. Until I turned the final corner and...saw 16:54! #### GO GO GO! It was an awkward last 50 meters as I tried to re-engage everything, but I had to try. I came up just short, but seeing as how my goal was sub 18 and not sub 17 I don't think disappointment ever hit me. Maybe an ounce of regret for cruising most of the finish, but just that - an ounce.
Official time - 17:00.8, overall winner, and a kick ### medal with a giant fake gold pierogi.
As I mentioned earlier this week, couldn't have asked for better racing conditions Saturday. Low 60's, partly cloudy, very little wind, and tolerable humidity. No excuses.
As of 8 am, all of the boxes were checked - all fuel had been consumed, plenty hydrated, already had two trips to the bathroom completed, bib was on, swag was locked in the car, and I had my play list queued. Time to get ready. This race was at a local college I was unfamiliar with, so I kind of just wandered around to warm up to get a better feel for the course. Jog five minutes, do some lunges. Jog five more, tie my shoes. Jog a few more then do some butt kicks. Etc. got back to my car at 8:25, took one last swig of water, then headed over to the start line exactly one minute before the start - per usual. Less time to think the better.
Mile one (5:20) like most 5k's it was a cluster. I picked a spot in the second row then just waited for an opening to develop. I saw a crease about 100m in, slipped to the outside, then surged to the inside settling in about 3rd place or so. Plan early on was to really focus on quick turnover step-to-step, save the upper leg muscles for later. I was in first for a moment, but American Flag surged passed my a half mile in followed quickly thereafter by Yellow. I didn't go with them, but I made sure both stayed within range.
Mile two (5:48) feeling good, so I surged passed Yellow here then planned to shadow American Flag for an unknown period of time. The turnover in my steps was slowing down, so I knew I would need to go to more muscle usage to maintain the pace. I just didn't want to do it too soon. As it turns out, American Flag slowed down. I thought he was, but honestly I was focusing more on churning the legs as quick as possible while keeping my HR in control to notice. About the halfway point I decided that was the right time to takeover the race. I would have two opportunities to check my lead over the next .5 miles without needing to turn around. So off I went. Longer stride, but minimal muscle usage - I want to save that for the last mile.
Mile three (5:29) there is a turnaround about mile 2.2, both of them were still within range but Yellow was now in second and American Flag's fade continued. Looking back, I'm glad I saw this as it made me surge more over the next .7 miles than I wanted to, not knowing how close he was since I refused to look back again. Every minute or so I'd engage my hams and glutes and push for as hard and as long as I could, hoping it'd kill his will and he wouldn't try to hunt me down the final stretch. I was fried as we reached the final .2 mile half loop and I could tell by the crowd reaction that I had a good lead so I did cruise for a minute. Until I turned the final corner and...saw 16:54! #### GO GO GO! It was an awkward last 50 meters as I tried to re-engage everything, but I had to try. I came up just short, but seeing as how my goal was sub 18 and not sub 17 I don't think disappointment ever hit me. Maybe an ounce of regret for cruising most of the finish, but just that - an ounce.
Official time - 17:00.8, overall winner, and a kick ### medal with a giant fake gold pierogi.
SFBayDuck
Footballguy
Sand
Footballguy
SFBayDuck
Footballguy
Nice job!19:03 this morning. Forecast was for partly cloudy 72 with 61 dew point. Of course we woke up to steady rain. Weird.
I started really out well but the monkey jumped squarely on my back after mile 2. It was weird how I felt REALLY good for the first mile. It then ended up being a big fight to not quit and just keep the legs churning for the last mile. I got chicked at 2.5 by the OA female winner.
@SFBayDuck - Michael Wardian ran with us today. Was cool to see him - I knew I was going out fast when he was only 20yds ahead of me after the first quarter mile or so.
I'm sure Wardian went out afterward and ran a 50M this afternoon.
SFBayDuck
Footballguy
Capped off a good week yesterday with a run up and down and up and down Mt. Burdell ("B Cups"), good for 19 miles with 3,051' of gain. That gave me almost 10 hours and over 6,600' of climbing for the week, and it's been a good ramp up into this cycle - 34, 39, 40, 48 miles the past four weeks all with 4,000-6,660' of climbing. I'll step back a little this week to 35-40 and then I head off to Colorado the following Tuesday, with a stop in Flagstaff, where the plan is for a couple of big weeks in the mountains.
Have a great Fourth everyone!
Have a great Fourth everyone!
tri-man 47
Footballguy
T-Rex 10 Mile Trail Race
Quite a small race, but they make it fun. Morning routines were fine, though a detour on the country roads made it just a bit rushed to arrive at the state park. Was still able to get there, get registered, and do a decent warm-up with some time to spare. My watch was low battery, so I was running blind ...just as well for a trail race and not being fully prepped. I had scoped out prior results and knew I had a shot at their Grand Master (60+) award.
The course has two big hills - one around mile 2, one (with a steep sandy part that needed some walking) around mile 6.5. A fellow grey-hair passed me around mile 3. He was moving well, and I was not, so I had to let him go. As I approached the second hill ('big t-rex '), I saw this guy walking rather slowly near the top of the hill. I pushed up as best I could, and as we got back on the rolling trails, I settled in about 5-10 seconds behind him. Soon after, he paused to pull out his phone and check his data. I knew that he must be tiring. I trailed him for a mile until we hit a stretch of dirt road. Sure enough, I immediately blew by him. The last couple miles were uneventful other than waiting to see if I did, in fact, win Grand Master ...and I did! He's 62, and was a valid threat, but I beat him by a minute.
1:32:40 (9:16/mi). A very sweet award - a floating, 3-D t-Rex encased in glass.
T-Rex award
Quite a small race, but they make it fun. Morning routines were fine, though a detour on the country roads made it just a bit rushed to arrive at the state park. Was still able to get there, get registered, and do a decent warm-up with some time to spare. My watch was low battery, so I was running blind ...just as well for a trail race and not being fully prepped. I had scoped out prior results and knew I had a shot at their Grand Master (60+) award.
The course has two big hills - one around mile 2, one (with a steep sandy part that needed some walking) around mile 6.5. A fellow grey-hair passed me around mile 3. He was moving well, and I was not, so I had to let him go. As I approached the second hill ('big t-rex '), I saw this guy walking rather slowly near the top of the hill. I pushed up as best I could, and as we got back on the rolling trails, I settled in about 5-10 seconds behind him. Soon after, he paused to pull out his phone and check his data. I knew that he must be tiring. I trailed him for a mile until we hit a stretch of dirt road. Sure enough, I immediately blew by him. The last couple miles were uneventful other than waiting to see if I did, in fact, win Grand Master ...and I did! He's 62, and was a valid threat, but I beat him by a minute.
1:32:40 (9:16/mi). A very sweet award - a floating, 3-D t-Rex encased in glass.
T-Rex award
tri-man 47
Footballguy
And MAC, good to hear you stuck around to get your winner's medal. I remember reading about a guy who won his race and actually left before the awards, crazy as that might be.
:cough: juxt :cough:
:cough: juxt :cough:
MAC_32
Footballguy
It isn't until October, but given my schedule that's probably a good thing. Timing works out for 3 quality cycles between now and when things get nuts late August. I have enough time in between stuff during those 3 weeks or so to maintain, but there probably won't be any progress. I'll have enough time after all is said and done for one more good cycle (and to get all the toxins out of my body) before I taper though. Just going over my next 3 weeks now actually - looks like the first 20 miler will be done sometime this month!
beer 30
Footballguy
FUBAR
Footballguy
Question - when you're coming back from injury or just time off, do you increase running by feel or do you stick to a plan?
I've been averaging 16 mpw but this week put out 32. I also had my biggest week of riding this year at 174. Didn't swim at all (I've been away from the pool). Legs feel tired but not overly sore. I'm hoping to keep 30 mpw running through August and bring down cycling a bit.
I've been averaging 16 mpw but this week put out 32. I also had my biggest week of riding this year at 174. Didn't swim at all (I've been away from the pool). Legs feel tired but not overly sore. I'm hoping to keep 30 mpw running through August and bring down cycling a bit.
MAC_32
Footballguy
A little bit from column A and a little bit from column B. Knee jerk, that's a big jump so I'd plan to back it off a bit this week. That said, if you're still feeling good and want to push yourself come this weekend then I say go for it. I think your base can handle that workload, but I don't think the reward outweighs the risk in continuing on as if that's the new norm. Use this week to see if it really is the new norm and if you still feel good this time next week then it probably is.
mr. furley
Footballguy
seems like a good way to sweat off a quick 15....... 20 lbsToday is an all-timer for SI. I was planning on running 5 this evening, but it's not gonna happen.
The SI right now at noon is 169. Tomorrow morning when I run at 5 in the morning it should drop to a heavenly 150.
Nigel
Footballguy
@MAC_32 that 5K was filthy, congrats.
In your report you talk about saving your upper leg muscles for later, then activating your glutes and hammys at some point to deal a death blow to your competition. How does this differ from simply pushing the pace and turning your feet over more quickly? I don't have any sense of engaging certain muscles when I run. I just try to find the fastest pace I think I can sustain then try to hold on. I'd love to be able to activate some secret #### when I need it though so please unpack that a little bit if you don't mind.
In your report you talk about saving your upper leg muscles for later, then activating your glutes and hammys at some point to deal a death blow to your competition. How does this differ from simply pushing the pace and turning your feet over more quickly? I don't have any sense of engaging certain muscles when I run. I just try to find the fastest pace I think I can sustain then try to hold on. I'd love to be able to activate some secret #### when I need it though so please unpack that a little bit if you don't mind.
Hang 10
Footballguy
MAC_32
Footballguy
I started writing out a response yesterday. It was long, convoluted, and confusing. I re-wrote it and the same thing happened. So, I've come to terms with that's how it will be. I'm going to try my best for it not to be (not confusing, it's going to be long), so here goes. I'll also add-in tl; dr notes. So, overall - tl;dr --> it's somewhere between a long stride, high knees, and a walking lunge...only it's still a running motion.Nigel said:
Back story - I have been a long strider dating back to Jr. High. It's served me well on shorter distances, but I found as I increased mileage over the last couple-few years that it's too demanding on my back for longer runs and I suspect it contributed to my hammy issues going from not good to an injury last year. I could go on and on about the short stride adjustments I've made over the last couple years (and did in my rough draft), and while some of it is relevant, it doesn't really answer your question. Point is, I'm much more of a short strider now, like most, but I can still dial up the long stride when I need it. The difference is it doesn't negatively impact me days after doing so and I am actually faster than I used to be when I go to it.
How? Again, tl;dr - strength training, hills, and trails.
I'll start off with the trails. Most of the time I'm out in the trails I do not go at an intense rate. However, I pick segments to attack, usually the hardest ones. In order to effectively manage these at a high rate of speed you need good foot work, balance, focus, and explosion in your thighs/glutes/hips/etc. The specific movement depends on the hazards I am navigating around (i.e. exposed roots + steep sidehill/downhill followed quickly by a steep uphill + slick mud + erosion of land from recent weather creating different terrain than the last time I ran there), but practice - perfect. Trust the process you develop and you'll produce raceday. It's a risky approach and I have fallen many times (escaping a potential serious injury one time last year with a relatively minor one), but I really think I've benefited from attacking these difficult trails over the last several years. Not just the physical challenge, but the mental one too. Especially because...
...I think I've successfully integrated my strength training into an effective regimen to compliment my running. While I was a runner as a teenager, I became partial to strength training in my 20's. While strength training can benefit running performance I've had difficulties figuring out the right mix. It's taken a lot of trial & error, but I think I've figured it out. I don't have any particular go-to workout, I just have a series of benchmarks I hope to hit in a given week - right now it's something around 200 dips, 250 body weight squats, 250 reverse crunches, rows 2-3x per week, 300-400 push up's, and most importantly 400-500 walking lunges - technique being the most important element. I try to do these in as few sessions as possible and without rest in between exercises (layering/super setting different exercises), but I'll also adjust those benchmarks up or down depending on my running plan for the week/cycle. I want to focus on the lunges because that's the exercise I think has led to enhancing this explosive element I eluded to earlier the most. I do these when I'm fatigued, and only when I'm fatigued. Sometimes it's mid-run, other times it's at the end of strength training. Additionally, I really focus on doing each rep as quickly as possible (get right into the lunge then get right into the next one - not pausing in between reps) while also doing them correctly. If I do them right then my ### is on fire by about #30 or so and my heart rate is through the roof around #40 (I've topped out at sets of 50 for now). Where I've really noticed additional benefits...
...is when I incorporate these lunge routines with hill work. I haven't done them on the trails (yet), but I will do them on non-recovery/long runs. If I am approaching a hill I will stop and do a series of 50 lunges then "sprint" to the top of the hill. It isn't really a sprint, but it sure seems like it. I feel like I'm running up the hill like these
http://images.wisegeek.com/man-running-up-hill-near-water.jpg
https://s-media-cache-ak0.pinimg.com/236x/05/a0/22/05a02210aa8980f728234eeb04ffa71b.jpg
When in actuality I probably look more like these
http://greatist.com/sites/default/files/Run uphill_604_1.jpg
https://s-media-cache-ak0.pinimg.com/736x/e4/a5/31/e4a53195a56022f81829a41e8020ed2e.jpg
With my ### muscles fried, not a big deal to me. Idea isn't to do these great, it's to do them better each time so when I need to focus on using the muscles that get used more on lunges/uphill running race day it's not as stressful (relatively speaking) and I'm able to #1) cover more distance per stride and #2) still turn my feet over at a decent rate. I've tried incorporating a similar technique on my long runs on hills too. While I won't stop and do lunges, I am practicing the adjusted technique - just not as pronounced as when I'm sprinting. I'll lift my knees up higher and try to explode more with my glutes/hams with each step rather than the short stride I generally utilize. What I've found is that I feel like I expend less overall energy on those climbs and my calves/feet are less fatigued once I get to flatter ground and down's. Big picture, makes sense - our butt and thigh muscles are bigger than our other leg muscles, so use them more.
How does this long windedness answer your original question about my race strategy?
To be fair, I warned my answer would be long
. I used a short stride early on, the foot turnover is obviously quicker than I do on really any normal workout but the idea is to not use too much of my muscles above my knee. Are they engaged? Absolutely, but I have reserve muscle strength to go to once my foot turnover slows down. I wish I had video, but stills from the race can somewhat explain what I am talking about.https://pierogi5k.shutterfly.com/pictures/7870 - This is less than a 1/2 mile in, right after American Flag passed me and just before Yellow got me (I'm in white). The foot turnover is the element that can't really be seen, but it's fairly evident my stride is short right now.
https://pierogi5k.shutterfly.com/pictures/7817 - This is at the mile mark. I used this curve to kinda slingshot me into a surge in front of Yellow and get on the heels of American Flag. My stride is a little longer here, but it's still fairly contained as my feet are still mostly under my hips. I also went back to the shorter stride about a minute later once I started shadowing American Flag. I would do this again halfway into mile two to take the lead in the race, but that time I maintained that technique for closer to two minutes to try to extend the lead before I went back to short striding again.
This next series does a better job of showing the longer stride along with the explosive element of surging into each step.
https://pierogi5k.shutterfly.com/pictures/7643 - this doesn't really show the surge, but it's a better sense of how much longer my stride is during a hard surge. My feet are clearly no longer anywhere near under my hips.
https://pierogi5k.shutterfly.com/pictures/7642 - I like that these last two pics catch me with my feet planted. The first pic shows the extension, but this does a better job of showing the engagement I referred to. This pic is catching me as I am trying to release into my next stride, my left foot was planted and I am squeezing my glutes and hams to extend into as hard and long of a surge as I can on my next step.
https://pierogi5k.shutterfly.com/pictures/7641 - This pic is catching me shortly after landing with my right foot. I naturally engage my quads to minimize the stress on impact, so I can more comfortably explode into the next step as my feet end up further behind my hips. The high knee technique you see on both, but especially the first one, is a result of this stride. This keeps more stress in the muscles above my knee rather than the smaller ones in my calves, which I relied on more heavily early on.
Obviously I cannot maintain this technique for an extended period of time, so I'm left deciding when to utilize it. I think my performance is optimal when I do it last, and it's also how I practice - by only doing lunges when I'm fatigued. I've tried going to it early then shorten the stride later, but my foot turnover just isn't there. The middle would be interesting, but I haven't sampled yet - short stride the beginning, long stride the middle, then just fight tooth and nail to get to the end as fast as possible. Sorry, kinda getting off subject - anyway, I've found that I am able to utilize this approach for short periods of time to improve speed while not putting enough stress on my body that I experience negative outcomes later. I can't tell you exactly how many times I did this over the last mile, or how long I maintained each time (you can kinda see the little spikes in my strava data though), but I can say that anytime I felt like I wasn't picking my feet up as high as I wanted to I dug down, got pissed, then I really focused on planting and exploding into the next few steps then continue for as long as I could without throwing up. Repeat until crossing the finish line.
Tl;dr - in the end, it really is all about just efficiently utilizing different muscle groups depending on the type of stride I am currently using. And, running with your ###. If you don't know what that feels like after a few weeks/months of doing stuff like this - you'll know.
While @Hang 10 lacks hills, he has two things in his neighborhood I do not - the ocean and the beach. I'd think some of these adverse training conditions could be simulated in those two elements. @Nigel has access to way more hills than I do. I am envious because instead of only doing this periodically during my workouts I could build entire routines with those hills. No idea if you guys have the types of trails I have access to, but if you do - use them. I think that has been the quiet helper - I have concentrated efforts related to the lunge/hill combo, but there really is no simulating the real thing that I get in those trails. Parts are look an old, wooden roller coaster - one minor misstep and it could cause some serious damage. Do them correctly and confidently, experience benefits race day. You have to use muscles you didn't even know you had in order to run some of those trails fast.
Tl;dr - use the elements that you have access to in order to make your workouts a living hell. Then medal monger.
So, just to make sure you're still reading - https://pierogi5k.shutterfly.com/pictures/7612. [/sermon]
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MAC_32
Footballguy
Putting this separate - I don't think I am reinventing the wheel here and I also think there is a more clear + concise way of phrasing my response. I just don't know what that is.
One of the cons to my approach of figuring it out as I go. There's more efficient ways to study/train, but I have found I am at my best when I experience failure then adjust...rather than just following instructions. My history in this thread certainly shows that!
One of the cons to my approach of figuring it out as I go. There's more efficient ways to study/train, but I have found I am at my best when I experience failure then adjust...rather than just following instructions. My history in this thread certainly shows that!
mr. furley
Footballguy
she's diggin your chiliMAC_32 said:
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tri-man 47
Footballguy
MAC ...it moved. And that was before the last pic. Seriously - great stuff. Thanks for putting all that together. I added another race to my Michigan vacation week (5k fundraiser on Saturday) ...I'll try to keep your analysis in mind.
MAC_32
Footballguy
See, someone would put my poorly written essay into something clear and concise - one sentence even!So more or less it's about building the strength to be able lengthen your stride when you're trying to empty the tank in a race @MAC_32?
Also, it was hot a #### this morning.
Yes, that's really it. Honestly.
Hang 10
Footballguy
No, don't get me wrong...glad you took the time to add the detail about the "how" and the "why". Good info for sure.
tri-man 47
Footballguy
This fall, when I'm cheering on my university's cross country team, it will be fun to encourage them to "engage your glutes!" late in the race.
I actually focused on MAC's concepts during a wonderful 8 mile trail run this morning, especially when I was going downslope. I usually shorten my stride and almost baby step down, but worked to more aggressively lengthen the stride and put some pop in the downhills.
I actually focused on MAC's concepts during a wonderful 8 mile trail run this morning, especially when I was going downslope. I usually shorten my stride and almost baby step down, but worked to more aggressively lengthen the stride and put some pop in the downhills.
tri-man 47
Footballguy
By the way, and speaking of cross-country: one of the participants on the trip to France was Bethany Brewster. She's the cross country and track and field coach for D-III Edgewood College. Bethany was a 6-time All-American for Wisconsin and 11-time Big Ten champion. She made it to the 2004 finals for the 1500m at the Olympic trials.
While we didn't run together (my long runs were not her thing), we did share a few good hikes (through Paris, and up to a mountain fortress). We had a lot of great conversations about running and life. It was a real pleasure to get to know her. I'll see her at the conference races in the years to come.
While we didn't run together (my long runs were not her thing), we did share a few good hikes (through Paris, and up to a mountain fortress). We had a lot of great conversations about running and life. It was a real pleasure to get to know her. I'll see her at the conference races in the years to come.
mr. furley
Footballguy
after bruising my big toenails by trying to brake downhill at the #### Lytie this spring, i finally decided to try and run down hills with a longer stride. it really adds to the excitement when you feel like you're careening out of control and may just tumble downhill like a bowling ball taking people out as you go.
mr. furley
Footballguy
http://www.runnersworld.com/olympic-trials/meet-the-mustachioed-beer-drinking-hero-who-crashed-the-trials-10k
awesome
i remember seeing that dude and thinking "#### yeah, man!"
awesome
i remember seeing that dude and thinking "#### yeah, man!"
ChiefD
Footballguy
That's a cool story.http://www.runnersworld.com/olympic-trials/meet-the-mustachioed-beer-drinking-hero-who-crashed-the-trials-10k
awesome
i remember seeing that dude and thinking "#### yeah, man!"
