The whiteboard in my office is the closest thing I’ve ever had to a training log. I had about 5 marathon cycles worth of workouts on there before I finally erased it last fall. Thankfully I took a picture of it first...
The whiteboard in my office is the closest thing I’ve ever had to a training log. I had about 5 marathon cycles worth of workouts on there before I finally erased it last fall. Thankfully I took a picture of it first...
thanks yo. yeah it was weird to me too with that much rest for that pace. I would always run the 6x mile more like 10k pace with 2-2:30 recovery or slow it down and do something like (2 x mile, 3 miles continuous, 2 x mile) with 1’ recovery between the miles and 3’ recovery before and after the 3 miles. this is the first time I’m not putting together my own training.
Half of us are too old to even comprehend how those places work!
Dam AJ. Like a mad scientist with that board...
Smoove wrote:
It's a shame I'm such a heavy heel striker and pronator.
Haha I think I might be worse than you, Smoove.
https://imgur.com/a/RIo2QI think that is a dude rolling his ankle right?! That’s some serious side foot geeeez
It's a coin flip l!
Smoove, how are you liking the 4%? I'm toying with the idea of getting some for this marathon just because they seem to best fit the I'll for lightweight, forefoot volume, and still having a bit of a heel.
I tried several times to start a hand-written log, but after 4-6 weeks I always quit.
I am a Garmin user for a very long time and probably have a lot of data on my garmin connect but honestly, I never look back at my training from the past. If I'm fit, I know I'm fit. If I'm not, I know I'm not. Don't need a log for that :)
Still, I kinda wish I had a written log going back 15 years+
I’m an old geezer but I still have my old handwritten logs from years past when I would record everything in a spiral notebook.
Speaking of shoes, how many of us have ever tried to GRADUALLY transition to a more minimalist shoe? I would have laughed at this concept years ago because orthotics always worked for me. The stuff I’m reading now is beginning to say that orthotics and stability shoes are very effective for a while but eventually it catches up to you.
When I go out for jogs with my two dogs I just feel that my body is out of alignment and with my achy knees and whatever flavor of pain happens to strike I’m beginning to think that a little modern shoe science / understanding of biomechanics / or consistent PT work could help an aging runner.
Cheers to all.
Too Hot- I have always thought that when you stop the natural roll of the foot with excessive stability shoes or orthotics that you are putting more pressure on the ankles-knees-hips. When 19-20 and ran for a couple years there I pronated pretty good. Always wore a stability shoe and always stayed nicked up. When I started back I just got a basic light weight neutral shoe (wave sayonara) and have stayed healthy (besides a little tendonitis once or twice in foot). Wont go all minimalist but 9 ounces or so is as much shoe as I want in a trainer.
Working Harder wrote:
Half of us are too old to even comprehend how those places work!
I'm just happy LR doesn't require a stamp.
Hi, all. Late with my comments, but wanted to touch base with everyone just to say "thanks for sharing," and let you know I read and appreciate. Have a great rest-of-week!
Smoove - Nice controlled race, hope this big-mileage week is going well. Also hope you get a handle on your persistent cramping issue. I know I need to hydrate more, am perpetually dehydrated, but have never cramped during a running race (but my calves have siezed up during bicycle races, though never in training)???
RRR - "Fastest two miles were the last two." Good for confidence.
OR - Huge mileage (70, 71, 76, 75), and incredibly fast paces. Backing off a bit now is smart.
R4F - Friday's mile repeats look good for a 1:25 half, with 12 weeks still to go.
Pappy - Consistent and sensible build. I also appreciate the shoe discussion -- I'm looking for a 3mm lightweight racing shoe with a generous toe box. My knee pain persists ... just trying to manage through it these days, thanks for asking!
Gordon - Solid paces on those workouts; 4 x 1.5mi were at LT pace range?
angryjohnny - I'm in awe of those two huge workouts, plus 10 @ MP in long run. Looking forward to seeing you crush it at Boston.
Runn3rgirl - Cool that we get to follow a national-class athelete here. Congrats on the baby-on-the-way!
Adrian - That's some nice quality/volume on the track.
slo-twitch - I like Friday's progression, especially after Thursday's 400 repeats - really shows how strong you are
hantph96 - Hope you've recovered from that illness.
jewbacca - Big mileage and impressive workouts ... beyond anything I've ever done, so hard to comment on!
run2death - Back-to-back 15s are a cool way to start prepping for the 50
statfanatic - Interesting track workouts on Thursday and Friday, planned back-to-back or just how it worked out?
Working Harder - Nice way to start your marathon build, that 18-miler is a nice place to be at this point.
Twig - Another big-mileage guy. Dunno how you folks do it. Someday I hope to hit 60 mpw!
constistency - Glad you're back from injuries. Gives me hope. Saturday's run has me guessing maybe a 2:45ish marathon goal?
pewow - Happy you're making use of the snow while most of us have been cursing it! Your total fitness is a great way to start the track training.
RunGuy - Thanks for posting -- always interesting and helpful to follow the training of someone with similar time goals. I'll never match your overall mileage, though!
Stone Cutter - Do you plan to keep doing those doubles? I like the easy pace of the morning runs.
Bdubs - Heckuva workout on Thursday. Wow, confidence-builder for sure!
Still Improving - Are those workouts straight from Daniels? Is "2T" two miles at Threshold pace?
Bobo - Wow, ANOTHER fast, high-mileage guy. Hard for an old slow-poke like me to relate, but interesting to see the training! Always something to learn from you guys.
wdude - Inspiring background, and that super workout on Friday surely suggests a successful upcoming marathon. Taper smartly this last week-and-a-half.
Jeremy R - I can relate to your scheduling challenges. I tried putting my twins in a playpen while running laps in my backyard -- they didn't like that! When they started preschool, I had a two-hour window that allowed decent mileage two days a week if I ran from the parking lot (I worked nights, wife worked days).
IngyRun - Sleep is a good thing. And a moderate pace is good for long runs. Easy pace on recovery days.
Hobbiest - Congrats on the great improvement since 2016. Losing 20 pounds will make a huge difference. I had good success last year by including both VO2max and LT workouts every nine days. Pappy linked to a Magness article that suggests touching on target training paces at least every 10 days, so maybe I was onto something!
back in MF day - Thanks for contributing. I will read and learn.
above_average - Nice week, and race times I can relate to! With six to go, that sub-3 is solidly there. Hopefully well under. Best wishes!
too hot -- I was a major heel-striking pronator -- the arch-side of my uppers would actually wear on the ground. After a few runs, my shoes would be so distorted, they'd tilt way to the inside just sitting on the shelf. The heels would wear through almost immediately. And these were heavy, motion-control expensive shoes. Then I switched to cheap lower-drop shoes, and worked on running form to land more mid-foot -- exaggerating knee-lift and back-kick, landing over my center of gravity, until it felt natural. It helped my running more than anything I have ever tried.
Re: Logs.
I have NikeRunClub, Strava, Runkeeper, and Smashrun accounts all set to private because I don't want the internet to know where I live (no offense everybody). NikeRunClub is pretty bad, especially for intervals and I never look at RunKeeper. I like Smashrun because they graph runs with pace splits down to the 0.1mi and it's easy to find a specific workout from a specific day.
But those of you that know me from last year, it should come as no surprise that I keep a spreadsheet log with automatically populated charts. I like to track progress. Google spreadsheet so I can access it from multiple computers/phone. Comments are sparse compared to some people I think. Weather and heart rate can be found by cross referencing to SmashRun.
Allen1959 wrote:
statfanatic - Interesting track workouts on Thursday and Friday, planned back-to-back or just how it worked out?
Yeah, that was planned. Thursday wasn't really a workout, just some supplemental speed work and the end of a normal run. I usually try to get some type of speed work in at the end of normal runs twice a week. That often ends up looking like some type of strides or cut down 150's on a Monday, and then some variation on 200's on Thursday (sets of 200's, 200's on/off, 3-4 x 800 alternating 30,40,30,40, etc).
Obviously there are exceptions to the rule, but that's the general structure. The goal is to keep touching some faster paces to stay sharp, but not enough to require significant recovery time since I do my workouts on Tuesdays and Fridays.
GT - I will take a wild guess and say you are in a profession where minute details are important.Architect/Engineer/Scientist or similar. That looks like some detailed data!
This was my Jan-Feb 2016 log (pre strava)
Allen - Hanson's calls it the "strength workout" and during the half plan it's either 10k pace or half marathon goal pace minus 10s depending on which version of the plan you're looking at. So I think technically a little faster than lactate threshold pace, but in the ball park I guess. I'm probably pushing much closer to the 10k pace since I get ~4 minutes rest, but I haven't had a true benchmark run/race since returning late last fall, so trying to do it by feel. If my reps aren't slowing down and I didn't crawl through recoveries I call it ok right now.
In 2016 I tried making a short lived comeback. I bought a stability shoe at the local running store because their "Experts" told me that is what I needed. After the 3rd week I started getting my ankle pain. Ran a 5k race because it was for a charity at the end of the third week. Ankles hurt like heck afterwards. The 7th week I ran another race but was more fit so I actually raced. I ended up barely able to walk for a week after it because I felt like I had two high ankle sprains.
2017 I unfortunately bought another somewhat stability shoe after listening to another "Expert" it had a 12mm drop. Within a month I started developing ankle issues. Switched to a neutral shoe and the pain resided but didn't go away.
So far 2018, I have been just running in shoes neutral shoes. I do pronate some but have yet to have the ankle issue come back full force.
As a kid I wore the Jazz and then the original Pegasus. They were OK but I never really felt like I ran effortlessly. Sometime around my Sophomore or Junior year Asics came out with the Gel-Lytes. They were magical to me. I had already been running off and on for 5-6 years and was just amazed. My family was into running so price wasn't an issue for shoes. The Tigers were $10 cheaper than the others at the time so my mom questioned if I didn't want the better shoes. I remember telling her "Mom, I'm going to fly in these. My feet just naturally roll" My running really took off right after. Everything just became easier.
So, now you know the reason why I ask about shoes. I'm a huge believer that if a person has the right shoes. They will make a huge difference.
runrincerepeat wrote:
Dam AJ. Like a mad scientist with that board...
If you crunch the numbers, the solution to the whole thing is E=mc^2.
Little known fact: Einstein actually solved special relativity during a marathon build.
With the lengthy recoveries, I was guessing 10K pace. Last year I tried just two paces for repeats -- 5K race pace and one-hour race pace. I'm looking at other options after my current base-building. Assuming I overcome these knee problems.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
2024 College Track & Field Open Coaching Positions Discussion
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday