DiscoGary wrote:
You go to dinner with your girlfriend Morgan Fairchild
Nice John Lovitz reference.
Yeah, that's the ticket.
DiscoGary wrote:
You go to dinner with your girlfriend Morgan Fairchild
Nice John Lovitz reference.
Yeah, that's the ticket.
Let me guess, your girlfriends family are either Italian, a bunch of fat slobs or both. Would you ever tell your girlfriend or her family they can't do something that they like doing? No. Tell them to f*ck off. Running takes like 2 hours of your day at a maximum and it usually is only around an hour a day. While they're at the local Cape brunch buffet gorging themselves on fatty foods, just go for a run and meet up with them when they're devouring their 5th helpings.
stomach flu is highly contagious and provides a perfect excuse because if one person has it everyone at the weekend will get it.
jjjjjj wrote:
stomach flu is highly contagious and provides a perfect excuse because if one person has it everyone at the weekend will get it.
Consider combining your bulls*t talents with your visit to the Cape thusly:
MEMO
TO: BOSS
FROM: LRC TROLL
I will be discharged from Brigham and Women's Hospital and resume work on 7/15/2016. As you likely surmised, long-term medical complications from shark attack prevent me from competing in this year's Cluster Fvck 5K, despite my interest in this race as a salve to your ego. I will resume training once my blades are in place, gait analysis is complete and PT clears me for competition.
It's unamerican to not put your job first. If your family does not respect and admire you for working during your vacation, then they are clearly unamerican and should be ashamed of themselves.
CoachB wrote:
OK. I have a little insight that might help. I've been a coach for a number of years and often have to figure out how to get someone back into shape pretty quickly because they've been injured or didn't do their homework over the summer, etc...
What I call my "sure fire short cut trainging for short term success" (I acturally just made that up right now) came around kind of by accident. When my son was born, I found that I had very little personal time. During cross season, I'd barely been able to run at all. Once cross ended, I decided I wanted to start running a bit more (maybe mid december). The problem was that after teaching, then coming home and doing paternal duties, I often would only be able to get out the door to run after the wife and kiddo had gone to bed. I had a couple of 3 mile loops around the neighborhood that I'd go out and run at 9:00 pm. Basically, I just started jogging pretty easily but as my legs warmed up, I'd get into the fastest possible pace I could manage without feeling any discomfort (probably just a fraction below true tempo/LT pace). That is about all I'd do. I was getting maybe 15-20 mpw that way and I really don't know what kind of paces I was actually running. After about 6 weeks of that, I decided to enter a 5 mile road race. After signing up for the race, I had I think 2 weekends where I could do a "long run". Those ended up being about 7 miles and I did them pretty fast after running easy for a mile or two.
When I got to the race, I didn't expect much. I had only run something like 17:45 for a 5k about 4 months prior to starting back up with the low mileage thing I described above. I hit the first mile at 5:38 and was really surprised at how easy it felt (I felt like I was running much slower). I held about 5:45 pace for the next 2 miles and hit the 3 mile point at about 17:20 ish, still feeling OK. I died super hard about 0.5 miles later (because, hey, I was already way out past my normal run distance), but still finished in 29:50. I think you could use a strategy kind of like the one I did by accident to get yourself ready for this corporate thing.
There are a ton of terms to describe that pace. I like Lydiard's term, "Highest Steady State". I shorten that term to "Steady State" with my teams. Others will call that pace "Tempo" or "Sub LT", but we'll use "steady". I think steady state pace gives the best training stimulus while still running at a pace you can do on a regular basis.
The exact percentage of your total mileage that you will run at your steady pace will vary based on how many miles you are currently doing. Suffice to say, you need to run steady state and you need to make it a big chunk of your total mileage. Just run to the point of discomfort, then back down again. Pretty soon, you'll be able to zero in on the exact effort level that you need in order to get the most bang for your buck. I wouldn't try to go too far at steady state pace, probably no more than 20 min in a given run, maybe more like 15. But I would try to run at that pace almost every day. See how that goes for 3 weeks.
That's not exactly what I do with the athletes that I coach though....so, here comes option 2 (which will also work pretty well. I know this because this is what I do with kids who have to get in shape in a short time). Option 2 is a lot like option 1. Very frequent sessions training at near LT pace. In option 2, I have my kids run just a bit faster than LT pace, but break it up into intervals. A real common workout for my kids who run around 17-18 minutes is 800m intervals on the track on a 4 minute cycle (start an 800 every 4 minutes). They do these a bit slower than 5k pace and they do them 3-4 times per week. So, if I have a kid who I think should be in 17:30 shape by league finals and have say, only 6 weeks to get him there, the progression might look like this.
Week 1: 3 workouts on the track of 4 x 800 @ 3:05-3:10 starting an 800 every 4 minutes:
Week 2: Same as week one but the 800s end up being more in the 3:00-3:05 range.
Week 3: I might move the kids to our cross country course and do 3 x 1200 on a 6 minute cycle or I might go 5-6 x 800 on the track
Week 4: Will certainly be at 6 x 800 by this point (probably right around 3:00, maybe some dropping into the mid 2:50 range). If doing 3 x 1200, we'll jog back to school and do 4-6 x 200 at about mile pace with about 1 minute rest.
The last 2 weeks, I'll have the kid do the regular team workouts, but just run very easy on the other days. So.....
Week 5: 6-7 x 1k at goal 5k pace with 2-3 min recovery, and a 25-30 min steady/tempo run
Week 6: Taper down. 3 x 1k at significantly faster than 5k goal pace with 5-6 min recovery (done maybe 4-5 days prior to race). A seperate session of 6 x 200 at about mile pace with about 1 min recovery. (maybe 2 days out from race).
Neither option 1 nor option 2 are ideal for long term success, but should get you fit quick.
Good luck and check back in periodically. Interested to see how it goes.
Not detailed enough. Please try again.
OP, any updates? You said the race was mid July.
Per runningintheusa.com there is a Corporate 5K in Westchester, NY tonight.
Office Drone wrote:
OP, any updates? You said the race was mid July.
Brigham and Women's is exactly where our entire family got the stomach virus when we foolishly brought our daughter there for a specialist opinion on her asthma treatment (entirely useless in that regard). First, the woman got it that night, then a few hours later I got it, then my daughter, then my son, then her parents, one after the other, then, after we left, her brother and sister-in-law caught it. This despite assiduous hand-washing, etc. Absolutely the perfect excuse.
Kathryn wrote:
jjjjjj wrote:stomach flu is highly contagious and provides a perfect excuse because if one person has it everyone at the weekend will get it.
Consider combining your bulls*t talents with your visit to the Cape thusly:
MEMO
TO: BOSS
FROM: LRC TROLL
I will be discharged from Brigham and Women's Hospital and resume work on 7/15/2016. As you likely surmised, long-term medical complications from shark attack prevent me from competing in this year's Cluster Fvck 5K, despite my interest in this race as a salve to your ego. I will resume training once my blades are in place, gait analysis is complete and PT clears me for competition.
How did it go?
I'm guessing the race is tonight, being a corporate challenge deal. They all need to put in a day of work for the man, first.
Office Spacer wrote:
Per runningintheusa.com there is a Corporate 5K in Westchester, NY tonight.
Office Drone wrote:OP, any updates? You said the race was mid July.
There's another in Morris County, NJ tonight.
Good luck OP!!
Bump for results
Leopardly wrote:
Bump for results
Maybe OP is celebrating his victory at a bar?
I think he's probably editing that resume tonight.
howd it go? wrote:
Maybe OP is celebrating his victory at a bar?
Seriously mate? wrote:
Maybe OP is celebrating his victory at a bar?
[/quote]
Guy lies about race time. All of LRC goes completely CIA to 'out' him. Another guy lies about race time. LRC supplies seven pages of training plans and advice?
I hired a guy once who ran for UNH I think, claimed a decent PR, made him run Corp Challenge, he ran a joke time, in fact I beat him which was sad given our age difference. So I researched his time and he was legit in college.
Point is, guys get out of shape so who cares. However, you do have the extra integrity challeng in case someone checks your actual times, which I of course would do.
OP is probably a troll, but I am very interested in hearing the final twist to this entertaining story.
As a previous commenter mentioned, there was a corporate 5K in Westchester, NY today. Here is a link to the results:
http://www.novatimingsystems.com/results.aspx?race_id=8945
If the OP did run this race, he definitely got stomped by the winner, who ran 15:39.