Describe Your Running Today, Part II

I have done a similar (2x400m) fast hitout the day before a few of my longer races and I think it actually works. The 400s weren't timed and probably were only 5-10k pace, the idea is to activate the process of storing glycogen without actually doing much. Not sure how sound the science is but it actually leaves you feeling tuned up and ready to go. Often slow jogging seems to leave you feeling sluggish.

Today was a nice easy hour run around the historic town of Eaglehawk.

mopak wrote:

I have done a similar (2x400m) fast hitout the day before a few of my longer races and I think it actually works. The 400s weren't timed and probably were only 5-10k pace, the idea is to activate the process of storing glycogen without actually doing much. Not sure how sound the science is but it actually leaves you feeling tuned up and ready to go. Often slow jogging seems to leave you feeling sluggish.

Completely agree, mopak. Tapering is all about volume reduction, not intensity reduction. Freshen/sharpen up with some "gallops", not jogs. The 2x400m as you described it could even be the race warmup really, but doing it the day before = a pre warmup warmup, so to speak. Stay bright eyed and bushy tailed during the taper.

Cheers

Darren Skuja

mopak, I'd say those 400s are less about glycogen storage and more about CNS activation. That's what leaves you feeling sharp, imho. The same can be said about striders. Who worries about the pace of striders? They're just to give your FT1 fibers a little stimulus and some more of that CNS activation. Just make them a little quicker than your typical daily run and you'll be fine.

No running today as this is a scheduled day off after yesterday's jaunt. Feeling good, but will hold off on doing consecutive days for a little longer. I admit to chomping at the bit some, though.

For the record, I am posting only under this user name. Some (One) have (has) misidentified the occasional post of disagreement as being attributed to me. Though this behaviour is not surprising and actually predictable, it is unjustified.

driske,

i think your usual no-frills generosity has sparked some constructive exchange. So thanks everybody as it looks like I might stand to benefit from it in 20 days at the Rome marathon.

Yesterday's half was not too encouraging to hope to be on the leaner side of 3hours. But I pulled it in at about 17km in an unexpected yet conservative/cautious twist. So... we will see.

today: 50mins shakeout in the park (with shoes) with usual post race stories with the lunchtime regulars. Including my buddy who i am going to run the Rome marathon with. He came about 40 secs behind (had a higher bib with some folkloristic backpackers.)

At 5K or so some "tapascioni" (difficult to translate, but Italian running slang for hardcore, basically obsessed amateur runners of varied abilities )... anyway, one tapascione said to the other tapascione, after 5K:

T1: "Ao', e dammi er pillolone!" (Yo, gimme the motherpill!)

and so T2 pulled out a dose of viagra and T1 downed it on the run.

Amateur, low-cost doping is scary stuff.

Today I did 8 miles in a gentle 64:12 (2 x 4 mile loops in 33:03, 31:09) + 4 x 15sec gentle strides. The pf foot got a bit sore towards the end, but there was no hamstring twinges. The strides may have been a little faster than yesterday. It's like I have to learn how to run fast again. 3rd day in a row, time for a couple of days off, and then maybe another 12 miler on Thursday.

Cheers

Darren Skuja

DYRT Starter

www.cvrr.ca

I am not "RD". Just because I am making fun of your speed doesn't mean I am this "RD" fellow. You are paranoid.

ps. 5:20 pace is slow too.

Healthy or no? wrote:

I am not "RD". Just because I am making fun of your speed doesn't mean I am this "RD" fellow. You are paranoid.

ps. 5:20 pace is slow too.

"Slow" is relative, RD. Of course, I'm no Tony Young. :) I did run sub4 1500m back in the day, and last year, I was 4:24 as a 46yr old. Maybe I can be at sub 4:30 shape again this year.....much later n the year of course. One step at a time.

Thank you for your continued interest.

Cheers,

Darren Skuja

DYRT Starter

3.4 miles in 30 min. Snowy trails and subzero temps.

This sounds like a broken record. Welcome to the upper midwest. 9 months of winter followed by 3 months of tough sledding.

A fire/storm alert day today but some morning showers and relative calm and cool when I finished work. Went out for a planned 40-50k mountain bike ride. It got pretty interesting out in the back blocks with wind gusts of 100 plus kms per hr Got through 40k/2hrs of mixed terrain riding before deciding I'd had enough of fighting the wind.

It would have been a tough day on the fire containment lines but so far they have mostly held and no towns have been endangered.

I guess we get it a bit easier than you guys Driske. We've got about another 2-3 weeks of potential high temp weather then life returns to normal. Although it would be nice for the 11 year drought to break sometime soon.

TPCB, you appear to be running around the same sort of times as me. I will be much encouraged if you can nail that sub 3 marathon.

finally able to shed the 'mill and hit the roads......35'-ish taking things very easy.....no trouble with the Achilles.....a little stiffness the next morning.....life is good.....

A synopsis....

Skuj (2/15): You continually underestimate what I know…

RD: Hopefully it was more than another 3-day ban this time.

Skuj (2/16 – 2/25): (silence)

Skuj (2/26): Just to show that RD is once again a liar when he again talks about me being banned

Skuj: Getting over pf…

RD: try the old remedy of rolling a frozen pop bottle along the bottom of your foot

Skuj: Don't be an idiot RD.

Skuj: …RD hinting that me might be a mod…

RD: I have never claimed to be a mod.

RD: DYRT is about all of us…It is about all of us and not one person.

Skuj: Darren Skuja Starter Of DYRT.

Skuj: Darren Skuja DYRT Founder

Skuj (3 min. later): Darren Skuja DYRT Founder

Skuj (4 hrs. later): Darren Skuja DYRT Founder

Skuj (next day): Darren Skuja DYRT Starter

Skuj (2 hrs. later): Darren Skuja DYRT Starter

Good morning RD and all of the other multitudes of DYRTers. Well, I'm on day 1 of 2 days off today. Looking forward to a 20k on Thursday. It seems that I've become very content with 4-5 runs a week. It fits with my life/work schedule. How about you guys? How many times a week is usual? RD, I hope that you'll summarize exactly what the point of that post is, as well as answer some of the many questions concerning your awesome 10x300m in 40sec session. Thanks.Darren SkujaDYRT Founderwww.cvrr.ca

RD fan wrote:

A synopsis....

Skuj (2/15): You continually underestimate what I know…

RD: Hopefully it was more than another 3-day ban this time.

Skuj (2/16 – 2/25): (silence)

Skuj (2/26): Just to show that RD is once again a liar when he again talks about me being banned

Skuj: Getting over pf…

RD: try the old remedy of rolling a frozen pop bottle along the bottom of your foot

Skuj: Don't be an idiot RD.

Skuj: …RD hinting that me might be a mod…

RD: I have never claimed to be a mod.

RD: DYRT is about all of us…It is about all of us and not one person.

Skuj: Darren Skuja Starter Of DYRT.

Skuj: Darren Skuja DYRT Founder

Skuj (3 min. later): Darren Skuja DYRT Founder

Skuj (4 hrs. later): Darren Skuja DYRT Founder

Skuj (next day): Darren Skuja DYRT Starter

Skuj (2 hrs. later): Darren Skuja DYRT Starter

Skuj wrote:

Good morning RD and all of the other multitudes of DYRTers.

18 minutes.

P.S. I'm not RD.

IF y'all can just take a break from your binary bantering to note Special O2 is making a gradual and gentle comeback, and maybe keep on wishing him all the best, ya know!?!?...today: 50 more "bland" minutes ih the park with another buddy Luca, making a comeback from a dislocated shoulder. Temps definitely mild, ran again in shoes just so i dont need to look where my feet land. When I run barefoot a lot of concentration energy is actually devoted to looking where i put my feet.tmw: i hope i can make it to the track for some 400s gliding workout.. LOL

Skuj wrote:

Good morning RD and all of the other multitudes of DYRTers.

18 minutes.

P.S. I'm not RD.[/quote]

The available evidence would appear to suggest otherwise.

Skuj wrote:

Darren Skuja

DYRT Founder

Skuj wrote:

RD fan, I hope that you'll summarize exactly what the point of that post is

a) to prove you were lying when you said you were not banned,

b) to show how rude you were when RD offered you an olive branch,

c) to show that it is YOU, and not RD, who is resorting to smear tactics,

d) to show that RD cares about the success of the thread while all you care about is giving yourself credit for something someone else started.

How was the weather for this event last year? Will your 2:45 be 2 weeks prior to the Thon?

Cheers

Darren Skuja

DYRT Starter

As far as i am concerned you are Skuj, and i have a hunch your sign off will cause more conflict. Think about it.

After >2000 posts it makes no difference at our age.

Interset-based liasons are engaging so I will gladly answer your questions:

1) The half last year was seasonally warm, no rain, light headwind a the end. 1:25.59

2) Yes, the 2:45 comes two weeks before Rome Marathon

3h10 - 3:15 possible? That's not very lean off 3Hours, but sub three would be a miracle...

All the best tpcb.

You can check that site (www.cvrr.ca) and my contact email if you have your doubts. I am following your advice. "It is what it is".

Cheers

Darren Skuja

DYRT Founder

www.cvrr.ca