Road Racing men Training Thread Week Ending 2-11-18

jewbacca wrote:

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.

Rrr - you’re a runner. Imagine how crazy my non-running colleagues must think I am.

Jewbacca - I would not be surprised if that were true. Some of my best ideas have come while running. Something about being alone with your thoughts and no phones or other distractions that sparks creative thought.

Allen - thanks for the kinds words. I look forward to seeing you crack 3:00 again.

Consistency - Thanks. Glad you liked it.

I was actually thinking about what the associates in your office must say about this.

The associates probably already have homeland security looking into AJ. That white board looks like he is designing something very nefarious.

If not for the Kipchoge quote I'd swear it would be from someone with a tinfoil hat working with SETI.

Sorry AJ I meant to say that whiteboard is awesome. Definitely a work of art.

Who or what is the Donk that needs remembering?

RunGuy Midwest wrote:

consistency wrote:

RunGuy Midwest, nice work on those miles. I'm hoping I can get up to your level (mid 50s is my current high). The marathon I'm thinking about is 11 weeks out. Looking forward to learning from your workouts. That tempo on Tuesday looks solid, did it feel pretty doable?

.

Thanks, consistency! The first mile of the tempo was the toughest and slowest. It was definitely doable beyond that. The recovery was probably 2 days though, so it took a bit more out of me than I anticipated. Had a really nice workout on the treadmill Monday night. 3 x 2 miles with 2 minutes really easy btw - 13:20, 13:11, 13:08. Easy pace for some of the posters here, but for me, it felt great!

That's another nice looking workout. Cool to see you squeezing that pace down each interval.

And I'm about with you in terms of pace and recovery (crazy to see how fast some of the easy paces are on here). It takes me about two, and sometimes three, days to recover from a solid tempo or a long run with some quicker miles in it. I'm trying to not get greedy and chase too many of those.

The donk is a good friend and colleague who is alive and well. That’s about all I can ethically say.

All that remains of whiteboard version 1.0 is the Kipchoge quote. Just couldn’t bring myself to take that down. He’s the man.

My mileage is getting up there sooner than I thought this cycle. I am going to hit 80+ this week the 4th week in. Instead of holding back I think I am just gonna hammer down and peak at maybe 95+ instead of 84. As long as I can still hit my Threshold type paces then I figure I will keep rolling it. Figure if I hold it together for 6 more weeks and a taper week then will be pretty fit.

That's some great volume!

I can't seem to win lately. Got whacked in the side of the head with a nasty cold/respiratory thing over the weekend. Antibiotics, inhaler, cough meds, etc and it's been a chore all week to run. Was hoping to hit 90 this week but I think realistically it's going to be another week of low to mid 80s and maybe I can push to at least 95 the following week.

Trouble in paradise here. I think I am going to need to take today off as a result of some ankle tendonitis (posterior tibial tendon). I complained about this a little toward the end of this summer, but I have pretty much been able to ignore it for the most part, but it is back with a vengeance. I am not sure if it is the increased volume over the last 3 weks (81 mpw avg), running out on soft surfaces or going back to training in a pair of Sequence Boost that I had stored away that have a thick foam collar around my ankle (resulting in additional rubbing and irritation). Probably a bit of everything.

Seeing the podiatrist Tuesday morning and hoping for the best - or at least some stopgap measure to get me through the rest of the training cycle.

The good news is I am fit and have a good base - at this point the goal is to get race ready and be healthy more than anything else, so even a few days off won't be a big deal.

Good luck with the tendinitis Smoove. Sounds like to many changes may have stressed it. Hoping for the best.

Where do ya'll stand on the Long Runs for say HM? At say 70-80 miles a week. To me 5 double digit runs are way more important than 2 and a long run of 15-16 miles or more. I think for some people the same would be true for the full marathon.

Split the difference maybe? So three double digit days and a 15-16 long run. I've never been in the 70-80 range, so this is purely hypothetical. And I'm biased cuz I like going longer, so of course I think the long run should be there.

But if the question was a long run in the week or more overall miles? That does get tough. I think overall mileage is probably more important than the miles on any single session.

6x10miles and a 16 miler = 76 miles. Why are the only choices 5 double digits and no 16 or 2 double digits and a 16? You can run double digits everyday AND run a long run!

Doubles brah! They are near and dear to my heart. Like tues I did 10/3 and it made my workout on wed way easier having that evening loosener. Same for today 10/3. And recovery days I like to split 6/5 or what not.

Depends how the training is structured. If you are doing 7 day cycles then 2 LR's is more than enough. A 75-90 during the week and a 90 on the weekend. I'd make the 90 on the weekend a interval type LR or add anything to stretch your comfort zone. As for doubles, I'd extend the 3 mile runs to 4-5. I was always taught nothing less than 30.

A) I would say if it's broke don't try to fix it. If you're getting your mileage goals and able to get up for your quality sessions that don't change anything. Sure you could maybe optimize the # of doubles and double digit runs but I can't imagine that taking off much time.

B) I do agree though a double day as opposed 12-13 mile medium length run leaves me a lot fresher for workouts. For me comes down to the purpose of the run. If I'm nearing the end of my build-up then the purpose of those days in between workouts is to recovery so if life allows I'll double over going long in one run. If I'm building base and want to accustom my body to heavy training loads so that I can later on run big workouts like 8 miles at HM then I may opt for/suffer through a mid- week slog.

I think 3 miles is fine on the days you already did a double digit run and are looking more for the loosening of the muscle and tendons etc than am aerobic benefit (which 20mins is suffice for as well .. as well as the natural flow of hormones)

The Kenyans do short morning/evening jogs for these reasons it seems.