DietBacon,
Is your schedule completed already all the way through the marathon or does Tinman add to it week by week?
DietBacon,
Is your schedule completed already all the way through the marathon or does Tinman add to it week by week?
CoachJeff: what kind of backbpack are you using for your commuting runs?
It's a no-name, custom-made thing that was part of my "prize package" for a second place in some weird distance race about 2 years ago. I didn't know it at the time, but it's one of my best ever pieces of running gear. It has a very thin profile, and it's a perfect fit for my MacBook tucked in a perfectly-sized drybag (also a coincidence). I only had to shorten up the straps with a safety pin and some duct tape, but it rides very sweetly. I also have an ultimate direction Scott Jurek vesty kind of thing, but it's not big enough for the MacBook. The prize pack's profile is so thin even with the Mac, I can wear the ultimate direction over it with a change of clothes if I have to.
And it looks sweet ;)
Those are some nice floors (perhaps the most middle-aged compliment that I have ever given),
GFMAH - They stopped doing the race around capitol square in winter 2016 before I moved to Madison. Kind of impractical but sounds like it would be so fun. I would love to do a capitol square road mile or a state street road mile (either up or down).
Coyote - Have you ever tried the running snowshoes? There is a snowshoe race in a couple weeks I'm think about trying.
Non-Running Race Report
Messy mass start the first k or so then settled in. Got passed at maybe 2k and thought she wasn't going that much faster so I should go with her. She was stronger on flats and downhills and I was stronger on uphills (or maybe she just paced better). I passed her on the second to last hill and tried to go into the big downhill with as big of a gap as possible. Still had the lead up the last steep kicker, got passed by a classic skier on the last downhill. I was just spent the last couple hundred meters and didn't have a response when she finally passed me. Was so much fun to be racing neck and neck with someone.
I need to just stay tucked in on downhills longer. Not going to go faster by opening up my 6ft frame + ski & boot height into the wind to try and start skating.
pewow wrote:
GFMAH - They stopped doing the race around capitol square in winter 2016 before I moved to Madison. Kind of impractical but sounds like it would be so fun. I would love to do a capitol square road mile or a state street road mile (either up or down).
Too bad about the ski race around the Capitol, it was a pretty cool event. (Speaking from the perspective of a casual spectator.) I believe they did have a road mile around the square at one point as well, though I never did it myself and it's possible that I'm misremembering. It would definitely be a fun race and I would think a pretty challenging one, too, given the corners and the fact that the square is not exactly flat.
After some consideration it’s time for RRR to take some time away from the RRTT. I am healthy and it’s training time for spring goals and just i need to focus on bettering myself (personally and work etc) for a spell. am in good hands and if there is any race that moves me up that leaderboard I will make it known!
Have posted every single week since sept 2016 so a break is prob needed.
Back on the wagon and it’s full speed ahead.
Some responses!
slo-twitch: I'm surprised too! But it seems as long as they are taken easy, the legs find a way!
RunGuyMidwest: Thank you!! And yep the doubles on weekdays are extra easy, usually averaging just a hair under 8:00
Sub 6:00: Thanks! Hope so! Trying to be patient but also itching to see big gains!
Pappy: Thank you!!
Bruin1996: Thanks! Yeah still wondering what a 20ish miler will feel like after a big week... still working toward that!
statfanatic: Thanks!
going faster miles per hour: Sustainability is definitely the goal! Will be another slight down week for me this week.
Back from a three day vacation! Ended up running ZERO miles during the away from home time :). Just logged a big one Monday morning before the trip started and then a small run Wednesday night on the return. Funnily enough I got sick at the same time vacation started so extra incentive not to run at all during those days. Still working through some sickness but the worst of it is done, hoping to be back full swing next week!
Cheers all!
Sub 6:00 wrote:
GFMAH - I don’t usually try for 2 workouts during the week since I don’t really recover fast enough. When I do this, the long run usually turns into a longish easy run instead of a big, marathon-specific workout.
Interesting. Similar for me. Or at least, I've never really been able to handle more than two hard days a week, whatever those hard days might be. At least not sustainably.
On the other hand, I've found that I can do multiple moderate days in a row and have things go fairly well, as long as I do get a really easy day in here and there. For example, something like steady run one day, hill repeats the next, fartlek after that, followed by a fairly long, fairly easy trail run. None of those days would be really hard, but none of them would be exactly easy, either, and they'd all be a little different. I feel like that approach works pretty well for me, for the stage of things where I'm at, but I'd be curious to hear what other people think about how that kind of mixed-moderate pattern compares with the hard-easy approach.
GT: Congratulations on that mile - flying!
RRR: Be well. Pretty confident you'll be shaking up the leaderboard before too long.
pewow - yes I've done a fair amount of snowshoe racing, prefer skiing but snowshoe racing is also fun. They had a series in AK when I lived there and I'd do a couple races a year. It's really tough, you redline almost right away and racing on narrow paths gets very tactical.
GFMAH - We’ve surely had versions of that conversation before. I’d think too hot to be a proponent of more of that consistent/moderate approach. I’ve generally followed it in a base phase and gone more hard/easy when getting a bit closer to a goal race. (I think I’m 11 weeks out?)
GT - Nice mile
Been quite busy but even if it is a bit late I have to say awesome job by the Houston crew!
Stone - Congrats to Mrs. Stone for beating her time goal and great job on pacing.
TDR - Good job on the 5k and good luck with your upcoming half marathon.
jewbacca - Congrats on the PR. Funny how people look at things differently. To me it looks like you got aggressive and then sort of self corrected in the final miles. I don't think I would necessarily consider it wheels coming off.
KidB - Congrats on that big PR. There is a ring of familiarity to that PR. I ran 3:03 last spring for a ~26min PR. I was secretly hoping for a sub 3 in that race but knew it was probably not going to happen. Then I managed to get the sub 3 this past December. Get your recovery in, find a good race that gives you time to get a good cycle in, and then go for that sub 3.
Runn3rgirl123 - Great job with your return to racing. Hope to see you get that OTQ this year or early next year.
AJ - Congrats on the PR.
Smoove - Welcome back to running.
Pappy - Funny, for a second there I almost thought you spent 2 hrs doing core in one day until I realized it was cumulative for the week. Keep it going and I hope all the hard work has you running pain free soon.
GFMAH - Thanks for the thoughtful feedback. I will definitely be doing some running on hills. I usually run on what I would characterize as light rolling with some significant hills in terms of steepness available as needed. What I would like to find is an extended downhill of a reasonable grade.
Coach Jeff - That last marathon did a number on my legs. I am still in recovery mode. In other words, I am still paying for that effort and that 5k I raced did not help things. I do have my 2Q inspired plan for Boston drawn up and will hopefully resume the big workouts soon. Next weeks report should be better...
Sub 6:00 - Thanks for the reminder on the strides. They are always a part of the plan, but almost never happen.
RRR - If you are still reading, I will be sure to stop by your booth at the Boston expo and say hi.
Sub 6:00 wrote:
I’d think too hot to be a proponent of more of that consistent/moderate approach. I’ve generally followed it in a base phase and gone more hard/easy when getting a bit closer to a goal race.
In the old days before we knew what to call it we were basically doing threshold training almost daily during pre-comp. It was a little like playing with fire though. Some athletes don’t respect the line as much but once you got the feel for that threshold we all started to see the benefits of that approach.
Just a quick update. Picked up a pair of zoom flys for 47$ on a nike outlet near Lisbon. Seemed a good call to go there and buy them. Tried them yesterday and I think they are just perfect for 15k onwards. I really like my zoom elite 9s for the 10k but maybe I will give them a try!
Sub 6:00 wrote:
GFMAH - We’ve surely had versions of that conversation before. I’d think too hot to be a proponent of more of that consistent/moderate approach. I’ve generally followed it in a base phase and gone more hard/easy when getting a bit closer to a goal race. (I think I’m 11 weeks out?)
I definitely take your point that we have had versions of this conversation before. And also your point about periodization, which makes a lot of sense. So, to be a little more specific, I'm thinking somewhat less in terms of the kind of training that too hot has talked about (though I do respect that approach) and somewhat more in terms of a mix of different kinds of moderate efforts. A little less Lydiard and a little more Clohessy, maybe, if that makes sense.
That's kind of the direction that I'm heading in, I think. We'll see how it goes.
Didn’t mean to come off as brushing away the topic, just very tired last night!
I’m not real familiar with Clohessy. A quick search shows that De Castella used this approach. Seems like a good mix of different things and not a lot of periodization. Looks interesting.
A couple late week comments...
TDR - Good luck this weekend. I agree with Smoove - I say race it as best you can, but don't know if you should bother with a time goal since it goes in direct contradiction to what you have enjoyed for the last couple months.
Pappy - That's no weak. Keep it up. You'll be on that leaderboard in due time.
(I assume the spelling was an intentional pun? Otherwise my response will look stupid)
Also, fine line between brave and foolish...
JQ - I'll admit I expected a lot more drama from your decision to suddenly level up your mileage but it seems like you're being smart about it.
Jeremy - 57 miles and quality with 3 days of sick kid is nice work.
RGM - When you asked about my calendar the answer was the mile race on Tuesday, now that that's past I might run a 5k in February if we get lucky with weather, but likely just hunkering down till late March when the weather gets a little more reliable. Then another mid April and a "goal" 5k early May followed by a reevaluation and next steps decision. All local affairs though, so schedule subject to change. I've changed the plan probably at least 3 times since November and the mile result may shift my focus once again, so I guess we'll see.
JamesTheAmatuer - I haven't had a half marathon PR in the last 2 years where I didn't feel like garbage for several days after. Hope this weeks gong better for you.
RRR - Happy to see you're feeling healthy again. You will be missed around these parts.
Bruin - Am I reading it right that you did 12 miles at 5:48 pace and your half marathon goal is 13.1 miles at sub 5:48 pace? Pretty confident you can make that happen. Really one-upping AJ's 7x1600 with 0s rest predictor.
RunnerGirl - Awesome run. OTQ's only a matter of time. Think your race schedule sounds like a good plan.
First day off today since 8th of December. I hate it :(
Taking the day off because I have heel pain. I suspect PF but can’t be sure. Does anyone have any recommendations?
usc23 wrote:
DietBacon,
Is your schedule completed already all the way through the marathon or does Tinman add to it week by week?
It’s all there, but he has modified it once already.
DB - Sorry to hear this. What part of the heel is problematic? For heel/achilles issues, I do heel drops...lots of them, as per Smoove's recommendation.
Tomorrow is Operation Stop Juan Day...5k in the morning (my boss is the RD). Have been cogitating upon Coach Stone's orders.