Describe Your Running Today, Part II

today: bike commute

Thanks Skuj. Actually looking at official timing stats it wasn't as undignified as i thought. The half was in 1h33. With a 4:25/km start it would have gone a lot better. By the time we were back to downtown it really became sightseeing:

Km 5 5.000 00:20:56 4.11 00:20:56 4.11 00:20:56

Km 10 10.000 00:41:46 4.10 00:20:50 4.10 00:41:46

Km 15 15.000 01:02:52 4.11 00:21:06 4.13 01:02:52

Km 21.097 21.097 01:33:38 4.26 00:30:46 5.02 01:33:38

Km 25 25.000 01:55:44 4.37 00:22:06 5.39 01:55:44

Km 30 30.000 02:28:50 4.57 00:33:06 6.37 02:28:50

Km 35 35.000 03:04:03 5.15 00:35:13 7.02 03:04:03

Km 40 40.000 03:40:18 5.30 00:36:15 7.15 03:40:18

Arrivo 42.195 03:54:50 5.33 00:14:32 6.37 03:54:50

Yes, i will push on. This one did not end up being for me.

BTW

[quote] Skuj wrote:

Wow, what a kinder gentler place this has become all of a sudden! [quote]

I think you will agree it has taken quite a bit of effort and quite e few posters to make it readable again. And i think you appreaciate this.

Looking at the splits, you kept on keeping on when a lot of people would have ended that run with a big fat DNF. And you deserve a congratus for that! I'm sure the next one will go a lot smoother for ya.

As for today, 5.5 miles in the AM cold, with 4*200 meter strides (33-34 seconds). 9 and change in the PM. Got off the roads and onto the trails, and it was glorious!

If you have to suffer through the agonies of a pear shaped marathon then Rome seems a good place to do it.

Sunday was a 2hr run. Not a good one though. Sat'days brute of a ride combined with my wife's birthday party took the edge off me.

Laboured most of the way so took off exploring to keep me motivated.

Yesterday, a sharp mtb ride up to One Tree Hill. All up 55mins with a couple of fast climbs.

That was at 2pm after work. At 6pm while waiting for my son I did a 40min run on the Quarry Hill golf course. Quite quick over rolling terrain, probably ave. about 4.15 per km. Worked the uphills pretty well.

Thanks JonH for reminding me what a great newsletter the BMC produced.

I discovered some trails only 2 miles away that I never knew about! Though I've ran very near the entrance many times...oh well, I've only been living in this area for a year.

Ten miles adventure run today through said trails.

It was fun...will go back on a 15-20 miler later this week.

I've been here nearly 5 years and I ride and run trails most days but I still find new ones.

On sunday I was struggling along a familiar trail and just went bush via some vague 'roo tracks and some dry creek beds. After 15mins I spotted a hill I didn't know so climbed it, jumping logs and bashing thru scrub. From there I could see a dry sheep paddock with a high hilltop covered in trees. I climbed up to the top of it and got my bearings. I then just headed in a direct line back until I hit some familiar trails.

I find this a good way to get thru those runs where you aren't on top of your game. I ended up doing 2hrs but was ready to quit after 30mins originally.

I still have several nearby ranges that remain fairly unexplored (by me).

Thats the best, if your not "on top of your game," you need to make it interesting. No boring out-and-back route.

Skuj wrote:

Someone asked about "the Moorcroft method" that I mentioned, and I was specifically referring to his long rest periods between interval runs. And Coe-Martin also make a case for "very adequate" recovery periods during "aerobic capacity" sessions, so as not to defeat the purpose of the session, and accumulate anaerobic byproducts. So, I preach this to the group when we might take 5min between 1000m runs, and some are feeling guilty because it wasn't 2min instead. It's a big debate, and we have had it at other threads at letsrun.

I think you are trying to say that you take long breaks to avoid increased blood acidity, etc., but that comma preceding "and accumulate anaerobic byproducts" is throwing me off a bit. However, if your goal is to keep blood acidity levels down, then waiting 5 minutes is a mistake. During interval runs, blood acidity actually peaks 5 minutes after each interval.

From my point of view, the goal of an aerobic capacity session is to improve VO2max. This is accomplished by running close to 100% vVO2max for as long as possible. Shorter breaks allow the runner to do more running at vVO2max.

If your group is running near 100% vVO2max, then your slower runners taking 4 minute breaks are most definitely doing a very different workout than your faster ones taking 6 minutes between intervals. The slower runners are getting a better training effect.

JonH wrote:

blah blah bla... then waiting 5 minutes is a mistake blah blah balh.

running dog why dont you

just shut the f*** up.

YOU HAVE NO CLUE. What

you wrote about vVO2max there PROVES it.

All you are trying to do is criticise once again.

"a good coach would blah blah blah..."

Skuj wrote:

You are very welcome, VBC.

Typically our sessions are 6000m, but this particular one was a little shorter due to our Half Marathon upcoming.

The slowest people got about 4mins rests. The front runners got about 6mins rests. (Because we start each run together, for a variety of reasons.) Does that make for 2 different workouts between the slowest and the fastest? Possibly! But, the differences aren't so great, and the reasons for doing it this way outweigh this factor, imho.

Thanks for your interest.

Cheers

Skuj.

Okay, so 4-5 1200s at 3K-5K pace with 4-6 minutes rest. Thanks.

running dog now its your turn to

talk about a wokout that you did:

10X300 IN 40

Dont be a coward; talk about iy.

Not much time today, so I have only 38 minutes to report. A tad nippy, too! Ha, ha! Tossed in 2 striders before I had to get back to the grind. Hoping to have more time tomorrow for something more substantial.

LOLOLOLOLOLOL wrote:

running dog why dont you

just shut the f*** up.

YOU HAVE NO CLUE. What

you wrote about vVO2max there PROVES it.

All you are trying to do is criticise once again.

"a good coach would blah blah blah..."

You got tha "no clue" part right. Ha, ha. The only person I coach is myself and those results are very questionable. Ha, ha! I don't have the knowledge about those things that others on here have. Maybe someday soon I'll need a "real" coach again. Who knows?

Keep up the good work, all!

today: longish bike commute to buy fish and other produce, groceries. Almost fully recovered.

Running Dogg wrote:

You got tha "no clue" part right. Ha, ha. The only person I coach is myself and those results are very questionable. Ha, ha! I don't have the knowledge about those things that others on here have. Maybe someday soon I'll need a "real" coach again. Who knows?

Wow. This was humble, nice, contrite. I.....I'm shocked. :)

2 mile warm up, 7 mile uptempo run in 39:32, 2 mile cool down. Felt solid, except for some mild tightening of the shins. Definitely could have gone a little longer, a little faster :-) Beautiful day too!

Last evening I ran 45mins, climbing the rough dirt road to the summit of Mt Ida and back down. A good solid clip all the way up 24mins, relaxed effort back down 21mins.

It's about 9k total from where I started, with about 200metres elevation gain.

It's difficult to keep up with this thread lately. :)

Today my lower back was very stiff, from lifting race related things on Sunday, and so, running seemed very doubtful. But, I began a superjog, and 20mins later, things looked hopeful. Dynamics further loosened the back, and I eased into the group session of 535m-1600m-535m-1600m-535m on a horsetrack (535m) and a trail loop (1600m). (Many had pounded pavement for 21.1km just 2 days previously, so trail/dirt was highly appreciated.) I increased pace on each run, and felt comfortable trying 4x200m on the track in spikes afterwards. I kept them really slow, due to the tricky, but vastly loosened back, and a 41sec final run felt fine. A 10min grass jog in spikes closed the session. The back (and foot) seem OK.....and they'll be even better after the 60min bath I'm about to take....with copious amounts of red wine, and "sounds" by Merzbow.

today: bike commute. feeling good

A 70min mtn bike ride up to the top of Mt Ida starting from home, about 23.5k. Can knock this one out close to an hour but had a tough headwind all the way out to the base of the last climb. A tailwind going up the last 2.5kms was not a great help as it is pretty steep and rough. 43mins to the top, best is 37m.

The summit "road" is always a good place to see wallabies and roos but today I also came across a herd of feral goats.

I need to get new pads on my rear disc brake, it's squeeling terribly when pressured hard at speed. Cleaned and filed it but it hasn't helped.

Running Dogg wrote:

Maybe someday soon I'll need a "real" coach again. Who knows?

Ronny, are you considering a return to competitive racing?