Ghost of Igloi wrote:
Charlie,
Another race prep workout is continuous 3,000m = 500m @ ~1500m pace + 2,000m @ ~5,000m pace + 500m @ ~1500m pace. Good twist in driving up heart rate tempo early, ease into slower pace, then hit it again to finish. Just an idea…..
Igy
Your suggestion put a bug in my brain. The more I read the more your suggestion looks good. I have till Sunday 17th to decide. Probably will decide on the fly. I am doing a recovery/taper this week and am bouncing off the walls;)
Hi runners,
short update: M51 went to track first time this year and spiked up for 5x200m with very slow walk back. Goal was 31s flat, averaged 30.9s with some variance ranging from 30.2s (nr.3) to 31.3 (nr.5 and slowed down due to acid).
Have fun, stay/get heatlhy!
Speaking of bouncing off the walls, Boston is now just the other side of this weekend. Wife isn’t going cuz 100-year old granddad is in the hospital and her bed-bound dad has turned to not improving. I’ve been commanded to go forth and conquer on my own. Life is never dull.
this week is the icky taper. Because of work, I’ve had to limit my runs to every other day. Awful. The week before was nice running, however.
M-6 miles
T-5 miles
W-9M w/6(800/400)
Th-6 miles
F-4 miles
Sat-10M on Dan’s Magical Mystery Hill loop
M this week-7 miles
W-6 miles
F-5 miles
Sat tomorrow- 3 miles
S-2 miles and Old Church at the finish line
1000 miles focused training for Hopkinton to the right on Hereford left on Boylston. Got me through the winter.
each of us, go forth and conquer while we are able. Tomorrow, we chase windmills.
Have a good run!
Races and the bathtub curve interesting stuff. From my last 5000 ran in 2019 at 62
The bathtub curve (fast,slow,fast), splits first 3 faster than 91.6 next 8 slower last one faster
88.4 90.3 89.1 --- 92.7 93.2 92.4 93.6 93.8 95.4 94.4 92.1 --- 84.5
Race by feel or even splits? Nope not according to this "study" Science NOT but WTHeck interesting stuff.
We hypothesized that a non-elite runner can maximize performance and minimize physiological strain by using a steady-state physiological parameter (V˙O2 or HR) to control pace and maintain homeostasis for as long as possible during an effort (a 3000 m run).
3.1. Performance over 3000 m in Each Time Trial
The completion times in the four 3000 m time trials are summarized in Table 1. The completion time was significantly lower in TT3 and TT4 (when pace was based on a constant V˙O2 or HR, respectively) than in the freely paced TT1 (p = 0.009 and p = 0.002, respectively). In contrast, the time in TT2 (run at constant speed) did not differ significantly from that in TT1 (p = 0.098). We conclude that a physiologically controlled pace strategy is associated with better 3000 m running performance.
So what is your best way to run your fastest?
800
1500,3k
5,10k
Marathon
Hi Charlie, Never ran a marathon (so no glue about). From 800m to 10k, the 800m is the only decelerating.
... and yes, it is helpful to run 2 races to reach the targeted performance level...
Newbi wrote:
... and yes, it is helpful to run 2 races to reach the targeted performance level...
Newbit thanks for the info . Running out of runway . Going to count last week 9:15 in sand as my TT. Need to focus on getting my legs on track in spikes without getting injured so....
Goal is to get to the starting line feeling Good . Tossing the training focus on time and just going to keep on keeping on and see what happens;)
April 11th. Week 7 of 8 8.78 a good one rested with some good track practice and vo2.
Wed poweroff treadmill 2x5 minute LT
Thur bark road in dunes PR 2:33 about 3k race effort felt great! 2:58 was old PR but maybe I ran harder today?
Changed
Sat 2x30 seconds cp power off treadmill
Sun 3000 TT on old wavy at 90 wear DFs
To
Sat 16th
-Poweroff treadmill 10 x 60 seconds bathtub curve HHH mmmmm HHH R60 second jog H=1500 m=10k/CV
15 minute drive ect.
-Track DFs 100,200,300,300 19,42,60,60 full recovery walk
5 minutes walk recovery
Tabata 8x100 R 10 seconds 2:33 rubber legs on last one still hit 19.high
gotta love the Tabata for getting the legs used to fast running in spikes on the track which is what I need and can get with 3 weeks left.
Onward!
Moving in on the Hayward 3000m also.
Tried 4x8000m with 2 min recovery today on the track known to Charlie and I as "Old Wavy," but with a full name of "Old Wavy with a three stride chunk of rubber removed and replaced with river rock."
Running in the Nike Next% road shoes. Goal was 3:05 (a little quicker than target race pace). Given the road shoes v spikes; the nature of the track; and not coming in particularly fresh, I would have accepted drifting up to 3:06/3:07.
Actually went 3:04 (easing back a bit in last 100m as I was bit afraid of going too quick to early); 3:03, 3:02 and 2:59.
Felt good, just a bit of training fatigue in legs (did 6x4 min with 4 min recovery on Tuesday from about 7.5 at 7:25 per mile, and 4 miles at 7:41 Thursday, and was crawling yesterday morning).
Recovery between runs was very good, which makes me wonder if I should have done them off 90 seconds, not 2 minutes, but I did want to try and keep a relaxed type feel.
Going to try 3x1000m with 2 minutes recovery next Saturday.
Did get a pair of Dragonfly Spikes. My first pair since around 2003 when I did the USATF Masters Steeplechase at Eugene (which might be about the last time I wore spikes). Haven't done anything but a couple of warm-up strides in them.
On a totally different note, I see my last weeks training got a downvote. Fascinating to know if whoever it was judging the performance level or the training philosophy!
M 3 miles +10x400 90s w/60s rest+ 6x70s sprints
Tu 40 LT@ 8:20+ 2mi +weights
W 5 easy
Th 12x200 36-38 3 mi, weights
F 3 easy
S 90% 2x500, 2x 400 2x 200 3mi
S 5 easy
@Cavorty: anonymous downvote on a real training log without constructive comment is too weak to think a second about it.
Where are you? I’m in Hanoi…looking forward to a trip out soon…
Charlie wrote:
Races and the bathtub curve interesting stuff. From my last 5000 ran in 2019 at 62
The bathtub curve (fast,slow,fast), splits first 3 faster than 91.6 next 8 slower last one faster
88.4 90.3 89.1 --- 92.7 93.2 92.4 93.6 93.8 95.4 94.4 92.1 --- 84.5
Race by feel or even splits? Nope not according to this "study" Science NOT but WTHeck interesting stuff.
We hypothesized that a non-elite runner can maximize performance and minimize physiological strain by using a steady-state physiological parameter (V˙O2 or HR) to control pace and maintain homeostasis for as long as possible during an effort (a 3000 m run).
3.1. Performance over 3000 m in Each Time Trial
The completion times in the four 3000 m time trials are summarized in Table 1. The completion time was significantly lower in TT3 and TT4 (when pace was based on a constant V˙O2 or HR, respectively) than in the freely paced TT1 (p = 0.009 and p = 0.002, respectively). In contrast, the time in TT2 (run at constant speed) did not differ significantly from that in TT1 (p = 0.098). We conclude that a physiologically controlled pace strategy is associated with better 3000 m running performance.So what is your best way to run your fastest?
800
1500,3k
5,10k
Marathon
This study has a total of 8 participants who are all male and have an average age of 36. The sample is very small and very specific. Can you trust that this applies to a 65 year old woman or man? Is it even "scientific" with only 8 men in the sample?
2nd week back after 3rd knee surgery in 46 years…
mon: 3 miles and 5 sets curls
tues: 4 miles two miles uptempo
wed: 3 miles and 5 sets of curls
thur: 4 miles
fri: 3 miles and circuit weights
sat: 4 miles
sun: 5 miles
Coming back having other injuries pop up. Most aggravating is nerve impingement on top of right foot.
Newbi wrote:
@Cavorty: anonymous downvote on a real training log without constructive comment is too weak to think a second about it.
A poster that used multiple registered handles to specifically harass me mysteriously went away once the block function was available. Strange things that motivate the demented.
good luck in Boston. Glad to hear the weather report looking favorable. I hope to be there next year for 40th anniversary of my first Boston. Will need to conquer hamstring problem in the meanwhile. Still fine for jogging and cross-training, but each foray into anything harder (esp. yesterday) sets me back, so I need to slow the comeback, reluctantly.
M 1:10 with drills and strides
Tu 1:30
W 1:20 with 5 X 4:00 (2:00 jog) at about 10k effort (crossed half-mile on bike path ave. 3:12)
Th 1:00
F 1:00
Sa 1:05 with 2 X 12:00 (2:00) marathon down to half-marathon pace + 1:00 x-t
Su 1:25
Have a great week and happy holiday to those celebrating,
Dave
dhaaga wrote:
I hope to be there next year for 40th anniversary of my first Boston.
Ah, I hadn't considered this. That was the year I squandered great weather and my peak lifetime fitness to just jog along and enjoy the atmosphere. Do you recall the beer table set up somewhere in Newton? Impossible not to stop and chug one, ha!
If I run a qualifying time next month, maybe I'll see you there! Or maybe wait until the 50th anniversary ...
Some inspiring training sessions posted this morning...'bathtub curves' and all like that.
I still have a serious hitch in my giddyup...now just over two weeks.
Took two steps forward, one step back this week with dreadmill runs of 1, 2, 2.5, 1, and 3 miles...feeling better, I did a 4 miler on the road yesterday and discovered quickly that it was too soon...OUCH ;{
So, back to the drawing board...or treadmill in my case.
Seeing an osteopath (whatever THAT is) on this Tuesday...wish me luck.
'Persistence and determination alone are omnipotent' - Calvin Coolidge
Have a swell week.
your pal,
MF
I had my second week of staying in the groove with my training plan. 5 more weeks to the Carlsbad 5k now. 54 miles for the week -
M- 6mi of walk 400/ run 400
T- 8mi hills 9:28/mi
W- 9mi with AM 6mi of walk 400/ run 400; PM 3 mi walk
Th- 8mi hills 9:01/mi
F- 6mi of walk 400/ run 400
S- 7mi trails with my son 10:31/mi
Su- 10mi trails 9:45/mi
Happy Easter/ Passover/ whatever you celebrate to all!
Newbi, Cavorty: congrats, impressive workout speeds!
My week:
Mon – off (planned)
Tue – 55 min elliptical (easy/moderate)
Wed – 7 miles running. Second serious workout this season – 5x1k with 2 min jog between fast segments. Per km: 3:53 (bpm 148 in the end / 114 after 1 min rest) - 3:54 (150/120) - 3:53 (150/122) - 3:56 (154/122) – 4:00 (156/126). It was still cold (36-38F) and windy and I was not dressed “light”.
Thu – 4 miles easy
Fri – flight to Black Sea. 6 miles easy in the evening. First time in shorts and t-shirt this season. Signed for a hell amount of medical procedures at the resort, mainly to treat legs: radon baths, mud therapy, electrophoresis and two other types of electrical procedures, and of course massage. Have to fight temptations at the restaurant – too much free good food. My wife has already surrendered.
Sat – AM: 6.5 miles. Uphill intervals: 4 times 2:40 – 2:46 with 3 min jog down in between. BPM up to 160 in the end of the 4th rep. PM: 35 min swimming in a pool.
Sun – repeated the yesterdays’s workout. Surprisingly it was 1 sec on average faster with 158 bpm in the end. Tend to think it’s a “resort magic” – all those relaxation procedures allow to recover faster than usual.
Happy running to all!
