Npurdy - what goals do you have hovering out there? You seem like you are rounding into shape really nicely.
Npurdy - what goals do you have hovering out there? You seem like you are rounding into shape really nicely.
RRR: excellent overall week! Thursday sounds like a noodle leg workout haha.
HHW: good call on cutting the run short when feeling that crappy. much better than forcing to the end and making things worse. Next week looks tough but fun.
Stone: pretty spot on sunday for those weather conditions! fingers crossed for the weather break all around for everyone!
GNR: Another solid week. Curious, when were your half and marathon PRs?
Smoove: way to stay consistent. hope this heat breaks soon for us all
Rucker: dang sounds like things are clicking. lots of hills and great paces to go along with. what are mapmakers?
OR: Gotta do what you can to stay in a good place during these summer times. Looks like you found what works well
Sub6: Warm week of running. Thats a lot of parking lot laps! Rainy days are some of the best times to be on the track. No walkers and if someone else is there you know its to get work done. Excellent first tempo back
BH: man thats a lot of steady running. Was the LR an even effort or anything mixed in?
Force: Looks like things are coming back well. At least your splits were getting faster when things got tough, and not the other way around.
HHH: sure looks like an awesome week in my book. I would take it any week haha. Im hurting for you already reading 16 x 1k.
Coach Jeff: take care of that achilles, i hope things turn around and start improving. is the "5% trail" meaning 5% of the run on trail or 5% incline? haha nice way to put the goal race, hypothetical.
cbenson: how did the legs feel tuesday evening for the 2nd workout?
highhoppingworm wrote:
Npurdy - what goals do you have hovering out there? You seem like you are rounding into shape really nicely.
Thanks!
I dont have any time goals yet. Long term would like to take a crack at my PRs from 2013/14.
Just talked with Jenkins yesterday, plan is some half marathon training to target a potential race on 9/12. Then do a road 50mi on 10/24 if that still goes off. They claim it will happen unless governor orders another stay at home (Wisconsin).
Cool. What is your HM PR?
Had a down week that was supposed to end with a 10k TT on Saturday. Instead I smacked my knee on a table corner and took some extra time off running. Feeling good now and will do the 10k tomorrow.
M: 6
T: 6
W: off
Th: 6 w sprints (13.9sec "two telephone pole dash"), smacked knee later in day
F: 1hr bike
S: 2hr hike
S: 2 hr bike
Officially pulled the running plug until September. Unfortunately, this also means I won't get to notch another Rim2Rim2Rim on the belt but maybe I can get ready for a late October Hole2Hump attempt and then find some decent shape near the end of the year, probably won't be any racing prior to that anyway. Going to shoot for a different type of goal in an effort to stay in some sort of shape which is to swim 12-15k minimum per week. Doc also said I should be good to do some hiking so long as I'm not pounding on the way back down. I've been meaning to do more uphill stuff in prep for skiing season this year so I guess I'll view it more as a gift.
npurdy1112 wrote:
BH: man thats a lot of steady running. Was the LR an even effort or anything mixed in?
I sped up and slowed down to stay comfy throughout the LR. There were certainly moments where I just felt like I wanted to open it up and go super duper fast. In those moments, I did crank it up and go faster but not like anything ridiculous. There were also moments where I felt my breathing increase a bit or my legs started to feel uncomfy. I simply eased off a notch whenever that happened. And as usual, at about the 1:50 point, I started to feel uncomfortable. So I just tried to keep a nice steady rhythm going through that while maintaining form (no slouching!).
Basically the only plan is to run comfortably with purpose. Any speedups or slowdowns are entirely unplanned but I don't hesitate to do so when my body feels like it wants to.
npurdy1112 wrote:
cbenson: how did the legs feel tuesday evening for the 2nd workout?
My legs felt fine, but I felt very uncomfortable on the turns since it's a small track. I felt a lot of torque on my hips and knees and had to work a lot harder to hit the pace. Originally, I planned for 10... glad I stopped short.
highhoppingworm wrote:
Cool. What is your HM PR?
1:15:43 from 2013.
npurdy1112 wrote:
GNR: Another solid week. Curious, when were your half and marathon PRs?
npurdy, PR’s were from this past year.
M/41/166
Next Race: Boston Virtual
M: 7.4 easy
T: 10.5 with an uphill tempo. 2200 ft climb over 3 miles that 8 of us time-trialed. Finished the 3 mile climb in 41 mins. The last 0.5 mile got very tough with the grade and the associated burn that my legs were feeling.
W: 6.7 easy. Quads are sore!!
Th: 8.6 with a 4 mile tempo. Averaged 6:32 on gravel. One of my better sessions in the last couple of months.
F: 10 miles hilly with 2300+ ft elevation gain
Sa: 23.5 miles hilly with 4500+ ft elevation gain
Su: 30 miles on the bike
Weekly run miles: 65+
Weekly run hours: 11 hrs
Weekly bike miles: 30
Don't really know why I ran so many hilly routes this week. Got invited by different groups of runner friends, and I went along because I hadn't seen them in a few months. As there are no real road races in the near future, I am enjoying these diversions. Last week, the diversion was biking; this week it was some trail running.
M 24 6' 133ish
PRs: 4:17, 15:44
Living at altitude now. Best week of training of my life. It's easy! Amazing how mileage and consistency works. Eating a ton of food (esp pizza), drinking more than my fair share of beer, and feeling great.
80 miles (PR)
Q1: 9x1k off 1 min jog/stand (avg 3:17)
Q2: 6x200, 5x300, 1x400, 6x200 off 1-1:30 stand (averages: 32.x, 50.x, 64.x, 30.x)
17.7 mile LR at 6:19 (8,200 feet average elevation)
The workouts aren't blazing fast, but they are controlled. I think I am occupying a new planet of fitness. Hopefully going to time trial a 5k in a few weeks.
I’m going to go ahead and guess you can positively destroy that 5k PR. My guess... 15:15-15:25
Seppo Kaitenen wrote:
M 24 6' 133ish
PRs: 4:17, 15:44
Living at altitude now. Best week of training of my life. It's easy! Amazing how mileage and consistency works. Eating a ton of food (esp pizza), drinking more than my fair share of beer, and feeling great.
80 miles (PR)
Q1: 9x1k off 1 min jog/stand (avg 3:17)
Q2: 6x200, 5x300, 1x400, 6x200 off 1-1:30 stand (averages: 32.x, 50.x, 64.x, 30.x)
17.7 mile LR at 6:19 (8,200 feet average elevation)
The workouts aren't blazing fast, but they are controlled. I think I am occupying a new planet of fitness. Hopefully going to time trial a 5k in a few weeks.
Hell, but this post made me smile. Enjoy your planet! (Cue Star Trek TOS clips)
highhoppingworm wrote:
I’m going to go ahead and guess you can positively destroy that 5k PR. My guess... 15:15-15:25
Thanks! That is basically my goal at altitude. Stay patient in the heat man!
24 miles in 5 days
2 sets of 5-6 x 20s sprints
Added in some sprints and eased up the volume. Lower leg is feeling fantastic and I'm continuing on with the PT exercises. Starting to get optimistic about things.
I spent the morning reading this 3 year old thread that Smoove was all over. He was his level headed reasonable internet persona as usual.
https://www.letsrun.com/forum/flat_read.php?thread=5064943
I ran a 5x1000 w/ 3' rest today and was trying to understand what my times indicated. I hit 3:08 average and it felt probably a 6/10 difficulty with no real breakdown of form or anything. Is it even worth trying to think about what kind of 5k shape this indicates? It feels like probably 16:15ish but that may be a bit overoptimistic.
Also, why all the debate between 1 vs. 3 minute rests? Aren't these workouts functionally different with 1 minute rests being either at LT pace with more reps or as a peak prediction type workout with less reps and 3 minute rests being more 3k-5k pace and a true early to mid season VO2 max workout. Curious on peoples opinions.
People are all over the board on rests, and the answer is: "it depends." Borrowing from Jack Daniels, "What is the purpose of the workout?"
5k pace is hard on the body. If you run these workouts every week with short rest you are more likely to break down.
Usually, the goal is simply to spend time at or near your VO2max. Daniels suggests longer intervals (3-5 min) with nearly equal rest because A) Longer rests are easier on the body, and B) You sacrifice very little time at VO2max by taking longer rests. His research shows you reach VO2max about 30s into the rep under this method. If you run 5x1k in 3:00 each, you'll spend roughly 12:30 at or near VO2max. (Rough approximations, read his book for a better explanation.)
If you shorten the rests you can bump that up by a few seconds. Suppose you halve the rest and get there 10s sooner. You are now spending 13:20 at/near VO2max but at significantly more stress on your body.
Speaking anecdotally, Daniels' method works really well. I smashed my 5k PR on a season of Daniels training.
As for a predictor, I don't think 5x1k at 3' rests is that great. It's too easy to run the reps harder than 5k pace and still feel good.
The j-bac. That makes a lot of sense. Anyone out there have an anecdotal data where they were able to cover a Daniels style 1k workout and then ran a 5k a few weeks later?
In 2014 I did this workout:
5 x 1k (2:30 rest) in 3:04, 3:03, 2:58, 2:59, 2:58, 2:57
Took 30s rest after the last one, then 300m in 46s
That weekend I ran a windy 15:15 (in my write-up I estimated 10-15 mph on the track). A month later I went 14:56. I definitely wasn't in sub-15 shape at the time of the workout though.