-OZ-
Footballguy
I'd only be concerned it would sell out. But if the race isn't that big maybe it's much less of an issue.
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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
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SFBayDuck
Footballguy
I don't know this place, but it's the closest I can find to what you're describing. They have 1-3 bedroom townhomes, standard rooms, and a lodge with bar/restaurant. And it's only about 20 minutes from Squaw.
https://www.granlibakken.com
SFBayDuck
Footballguy
Only 369 entrants but 1,500-2,000 volunteers and an estimated 6,000 crew/spectators. Not all of those people stay in Tahoe but it does put some pressure on lodging, particularly the closer you get to Squaw.
AAABatteries
Footballguy
7 the next 3 days and 50 on Sunday - done
Trying to reach a mileage goal without real motivation.
72 miles to 1500. Figure 5 miles a day gets me there. But that's without skipping days. I'm skipping at least 2, probably 4. So 7 miles per day. Seems like a reach.
SFBayDuck
Footballguy
A couple of cool pics from the Canicross race this weekend. Yes it was about 50-55 degrees and sunny as I ran along cliffs above the Pacific, just in case that doesn't come through.
Looking back at Rodeo Beach and Lagoon
The edge of the continent
Sometimes you just have to stop and get a pic for your dog's Instagram (I saw the photographer up on the hill right after this and chuckled to myself)
Looking back at Rodeo Beach and Lagoon
The edge of the continent
Sometimes you just have to stop and get a pic for your dog's Instagram (I saw the photographer up on the hill right after this and chuckled to myself)
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bushdocda
Footballguy
I’m 53 short of 1900 and will get back at it Thursday and see how it goes. Been really enjoying this sleep. Think I might get a Central Park run after Christmas which has me excited.
Trying to reach a mileage goal without real motivation.
72 miles to 1500. Figure 5 miles a day gets me there. But that's without skipping days. I'm skipping at least 2, probably 4. So 7 miles per day. Seems like a reach.
gianmarco
Footballguy
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The Iguana
Footballguy
After last nights run I am now 13.1 miles short of 1200. But I cut it short last night because my right shin was really starting to bug me. Once I stopped and looked at it, i had a fairly nasty swollen lump on the outside of it. The swelling and pain went away relatively shortly after stopping but that was rather unpleasant. It's a spot that started bugging me a little during the marathon training but it kind of "comes and goes". Last night was the worst it's been and it was the largest the lump/swelling has ever been. Going to see about stopping by the rehab area at work today to see if they have any ideas and/or if it seems something that needs a deeper look into. Couldn't really find anything via google that really described/explained it. It's a weird spot to have pain and swelling, IMO.
Trying to reach a mileage goal without real motivation.
72 miles to 1500. Figure 5 miles a day gets me there. But that's without skipping days. I'm skipping at least 2, probably 4. So 7 miles per day. Seems like a reach.
MAC_32
Footballguy
-OZ-
Footballguy
The Iguana
Footballguy
Maybe? It's been fairly easy running lately - mostly since the marathon was over. Last night was the first time it's bugged me in a while but it wasn't fun. I am thinking about using the rower or stationary bike for a bit to give it a rest but I'll see if I can find anything out first.
Juxtatarot
Footballguy
I think I agree with this article that questions MAF being the best way to go.
Don’t get me wrong. I have no problem at all with people following it who want to follow it. It works. I just think we need to be careful giving runners the idea that MAF is somehow subjectively the best way.
Don’t get me wrong. I have no problem at all with people following it who want to follow it. It works. I just think we need to be careful giving runners the idea that MAF is somehow subjectively the best way.
gianmarco
Footballguy
To be clear, I certainly don't think it's the best way or only way. I'm the one that's been on it recently and clearly talked about it the most. I think it's an interesting concept. I think it's helped me in a few ways but even I'm not convinced it's gotten me faster or better (yet).
I brought it up in Oats thread because he wants to lose weight and I think it HAS helped with that for sure for me.
Juxtatarot
Footballguy
Cool.
When I read stuff like this...
...I think, "Cool! Great! If things seem to be working for you, keep doing what you're doing." With MAF talk, I worry that new runners with get the impression that they are doing it all wrong (when they aren't) and that they should be slowing down so much they are walking or hating the experience. As you know, I like to see runners running at their own pace literally and figuratively.
gianmarco
Footballguy
Yeah, he's clearly doing the right thing already. That's why I invited him in here. Not sure why he wants to go to MAF, but at the same time, if he's going to, might as well have the right approach with it (i.e. don't be embarrassed about going slow).
Also, FWIW, I initially wanted to keep up with it these next couple months but there's no way I can. I've found I can't run that slow when it's cold because I need/want to run faster to warm up. For me, it's ideal in the summer when it's hot as hell as it's much more comfortable to run slowly and keep the HR down.
bushdocda
Footballguy
MAC_32
Footballguy
I think that article fed every confirmation bias itch I have when it comes to running. Focus on your priority, but your priority is not the only thing you're doing. It's important to mix a little bit of everything in, just remember to be driven by that phase's priority.
'Most runners lack aerobic fitness and the best way to improve endurance is through aerobic training.'
You have to get ^^^there first, but once you are then you need to level up the training to continue to improve (if that's your goal).
'We forget that muscles are so important. You have to have the muscular strength to be great. Yes, the aerobic system too—you have to build your aerobic house sometime. So it is really that balance. Most people get hurt in the transition from what they consider base. And why is that? Because they are not going after the muscles, and it is very foreign to them.'
Me reading that. And actually most everything after that in the same section too.
'Unfortunately, you can’t get faster unless you stress your body in a new way.' I hope this thing goes down in the next 4 hours or I'll need to see a doctor.
'Just like the foundation of a house can’t be built without concrete, plumbing, and reinforcements, you can’t build a running foundation without all of these ingredients. If you do, it’s not as strong as it could be.' The pinnacle.
--
What a fantastic read. Thank you for sharing.
MAC_32
Footballguy
It was ideal when you wanted to lose weight, stay in shape, weren't concerned with racing, and manage all that stress caused by the events of this summer/fall. I implore you to give thought to what this article suggests. If your goals are to get faster then that's the basics. Hot, cold, or those 2 weeks per year when the weather's perfect - don't matter. What specifically you do, I think that's variable. Depends on goals - short and long term. That's the structure though. For a vet anyway (yes, you're now a vet).
The Iguana
Footballguy
just talked to the rehab guy here... he took a look and kind of immediately said... "uh, yeah, that's not good". Also agreed with me that it is in a really odd spot. Highly recommended that I have it checked out by the medical clinic before he does anything. Have an appointment there for Monday morning. Pretty much sucks, IMO. Last think I need is some injury to sideline things - I need no excuses to fall off the wagon!
belljr
Footballguy
gianmarco
Footballguy
Oh, I read the article and also agree with a lot of it. I have a good understanding of what it suggests. I rarely try to be a black/white guy when it comes to this stuff. Lots of gray. I like the idea behind MAF and I like the challenge of trying to follow it and see the results (even though I wasn't 100% strict with it). But I also don't think that if you don't follow it that it doesn't work/have its benefits nor do I think it's the only way to accomplish aerobic training.
The more I've done this stuff, the more I realize that there's so many ways to approach training and that it's such a long term process. Similar to what you did this year with complete cycles having different focuses all with a goal of a race a year later. That takes serious discipline.
I'm learning, for myself, that my ability to train and my goals will constantly change due to life situations. I've come to accept that and I like it. Sometimes I feel I want to work on getting faster and to race, other times I want to just enjoy getting out there.
Right now, my main goal over the next 2 months is to spend as much time out in the cold/ice/snow as possible and not let my mileage slip. That will be a challenge for me but I'm ready for it for the first time. I would have failed miserably with the same goal last year. Initially the idea was to go about that with MAF but that's quickly been scrapped as to what i described above. So, it'll just be getting out there. I ordered those shoes yesterday to help me accomplish that goal and give me more of a reason to get out there.
My "longer" term goal (i.e. over few months) is to be able to complete this first marathon. I'm not worried about speed or times except for how it relates to getting me to that finish line. After that, I'll reassess and see where I am and what I want to/feel I need to work on next. So far, there isn't a period I've looked back on and regretted what I did. Every training period/cycle has taught me stuff about running and about myself and allowed me to take the next step even if it hasn't related in faster results just yet. And it may never yield those results but that's cool. Despite minimal difference in my running times, I definitely feel I'm a better/smarter runner than I was a year ago. I hope I'm saying the same thing next year.
The one thing I've ignored to this point is strength training. That's probably going to be on tap next year.
-OZ-
Footballguy
Glanced through the article. Authors tend to lose my interest when they write little quips like "like magic!" To insult a method. But in general he makes some decent points. MAF is a good base and worth going back to when you have time to put in the necessary mileage or just need something less intensive (but want to keep running). It's not the only way, but I would encourage people just getting started or who hit a plateau to try it.
I've just picked up the book "run less, run faster", which is basically anti MAF. I'll probably give it a try through May.
Summer vs winter really depends on where you're at. Winter down here is great for MAF. I'd rather work short speed in the summer. Although there is benefit of longer days to get more miles in during the summer.
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Juxtatarot
Footballguy
Never heard of Run Less, Run Faster. I googled it and found a critique that makes a lot of sense to me.
Edit: Of course, like Mac wrote, I also can catch a strong case of confirmation bias.
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gianmarco
Footballguy
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The Iguana
Footballguy
The Iguana
Footballguy
I'm assuming that was supposed to be a strava link not an fbg link. oops it is...
tri-man 47
Footballguy
ChiefD
Footballguy
Fantastic run. The combination of your power and technique produces a running flow that mirrors the cadence produced by a fine stallion prancing about the meadow.
Well done.
gianmarco
Footballguy
That was SO much better. Ate breakfast. Brought water in the car, got a little at mile 6 and then again at mile 12 along with an apple.
Feel great after 15 and easily could have gone a few more (stopped as wife was hungry for lunch). Finished with last mile fastest too.
The apple was incredibly satisfying. I might have to do that again.
tri-man 47
Footballguy
I'm a little late to the party here, but some thoughts: Yes, start your 'training' at any time. That really just means working in some SOS (something of substance) workouts ...one or two a week. I'll make a rough assumption that you could target a 9:00/mile pace for the HM, based on some of your training runs. For tempo runs, run those maybe 20-40 seconds/mile faster ...so roughly 8:30/mile pace. Same for tempo intervals ...longer intervals should feel uncomfortably comfortable at the start and comfortably uncomfortable by the end. For short intervals (such as 220s or 440s), they can be a roughly a minute/mile faster than the HM pace, so 2:00/lap. The first ones should feel rather easy, despite the quick pace. The later ones should still feel in control, but you'll be eager to finish the set. You'll figure out what works as you get into routines. And make good use of the hills around you, which are "intervals in disguise." As others note, running more than 13 miles should be beneficial to you. The longer runs could be more at a 10:30-11:00/pace or so. I don't know that you need to slow them down much beyond 11:00/mile.
-OZ-
Footballguy
-OZ-
Footballguy
We all do to some degree
Fwiw, I'll probably take the 3x run, with 2-3x bike, 2-3x swim, 2x weights training approach. I'm pretty sure my aerobic system will be fine with that cross training. (So basically this just becomes a tri plan)
I'm looking for new ideas. I've basically just been trying to run as fast and as far as I can, figured it was time to try a program. I'm open to all ideas, I like running and simply want to improve(of course, eating less crap would be the best plan).
Here is where I'd like some help from any heart rate experts:
-on the treadmill with a 139 max
-get up to 4.7 mph under max while walking
-run at 4.7 and jumps to 160
-increase slowly up to 7.5 and stays at 160(i was curious)
-increase to 8 and increases to 165(around my normal pace)
That seems weird to me. My resting rate is low 50s. Is this normal, or is my versa 2 not that accurate.
-on the treadmill with a 139 max
-get up to 4.7 mph under max while walking
-run at 4.7 and jumps to 160
-increase slowly up to 7.5 and stays at 160(i was curious)
-increase to 8 and increases to 165(around my normal pace)
That seems weird to me. My resting rate is low 50s. Is this normal, or is my versa 2 not that accurate.
Juxtatarot
Footballguy
How long are you at these stages? Unless it's for a very short time, no, I don't think it's measuring accurately.
AAABatteries
Footballguy
Great, thanks for posting this - I'm not going to read it but I completely agree with it and plan to stop doing MAF based on it.
Rot in hell you glacially slow runs!
Juxtatarot
Footballguy
AAABatteries
Footballguy
AAABatteries
Footballguy
On a serious note - I feel like all the different runs I've been doing have helped. My biggest problem with MAF is that because I'm going so slow to hit the HR it just takes a long time to complete the runs. I don't really mind that when I'm not busy with family stuff or work but sometimes I just need to get a run done.
I'm going to stick to this McMillan plan in Strava for now. Got sick yesterday but feeling better this evening so doing the first workout tonight. Which actually leads to another question I have. I know MAC has said he doesn't like doing intervals on the treadmill but I feel in my statement of novice-ness that it will be best to do that and I can only run when it's already dark tonight anyway. Any thoughts on this? I struggle at times to gauge pace vs. effort.
I'm going to stick to this McMillan plan in Strava for now. Got sick yesterday but feeling better this evening so doing the first workout tonight. Which actually leads to another question I have. I know MAC has said he doesn't like doing intervals on the treadmill but I feel in my statement of novice-ness that it will be best to do that and I can only run when it's already dark tonight anyway. Any thoughts on this? I struggle at times to gauge pace vs. effort.
The Iguana
Footballguy
I would imagine you would benefit greatly from using a treadmill for intervals. One of the best benefits of using a treadmill is that the pace is set by the machine and you just have to do the work. If you aren't used to doing intervals and hitting a specific pace over and over, a treadmill will help you learn.
I believe that Mac's argument against them is generally 2 fold - one that facing the elements is beneficial, the other is that it takes more discipline and mental strength to power through a tough set of intervals when the treadmill isn't setting the pace. Both of those are more "advanced" concepts/ benefits.
I still think doing some road/ track intervals will be valuable for you but the treadmill isn't a problem.
xulf
Footballguy
-OZ-
Footballguy
Yep. That's the thing. You need to keep adding mileage / time as that's the source of stress. If you don't have the time you're limited. Even the good doctor acknowledges that limitation.
xulf
Footballguy
Wife worked late tonight.Jokes on you guys - that shoe dryer is going to be my wife's xmas gift (shopping complete...)
Got some help from the 6 and 7 year old elves.
MAC_32
Footballguy
I think for someone trying to figure out their paces/efforts that the dreadmill may be more effective for intervals. The greater the experience the more I think you'll get out of challenging yourself to hit the paces without robot assistance.
Edit: what @The Iguana said in better detail.
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tri-man 47
Footballguy
An idea ...a recommendation made here with regularity ...is to run slow and easy. In so doing, you develop your aerobic engine, and that's how you improve. Seems weird, right? We gotta run fast, run hard, make it hurt. But the improvements are internal and much more nuanced. It's about capillaries and mitochondria. That's where our secret weapon lies!
