800 re-rince?
800 re-rince?
GFMAH - I'm using Rubio's Middle Distance Guide. I'm adjusting it down from 75 - 80 miles a week to 50 for this half and then 55 in the next. I think it should work well since it eases me into reps and tempos since I tend to go too hard, too fast and then stagnate. This has a nice periodization built into it and it is easier to put down weeks into it since it is 4 or 8 week blocks instead of the Daniels' 6.
highhoppingworm wrote:
800 re-rince?
That’s the thought. But go out in 65!
runrincerepeat wrote:
I have raynauds in my hands so I have to wear gloves .. sometimes in the 50s.. I think people think I am crazy when they see me running shirtless in winter w gloves.
There may or may not be a little TT track action for ole RRR this weekend
This is interesting. I too have Raynauds in my hands, as well as my feet. I also wear gloves in the low 50's (once in the 30s/40s, I wear Goretex lined shoes for the toes). I wonder if there is an association with being an endurance athlete and having this condition... it's a bloodflow thing, so you begin to wonder if our increased need for blood in the areas working hard, detracts from blood into our very end extremities.
I know more runners with Raynauds than non-runners. Just interesting.
RunnerSam wrote:
10miler for me, looking to hold 6:0X till I can’t anymore. Will also be my first day over 10 miles in over a month with a 50k the next weekend.
10 miler is a GREAT distance. Unlike the HM, if you blow up in a 10 miler the pain can be relatively brief. I wish it was raced more in my area. My PR right now is soft, because it was en-route in a HM.
LancRunner wrote:
runrincerepeat wrote:
I have raynauds in my hands so I have to wear gloves .. sometimes in the 50s.. I think people think I am crazy when they see me running shirtless in winter w gloves.
There may or may not be a little TT track action for ole RRR this weekend
This is interesting. I too have Raynauds in my hands, as well as my feet. I also wear gloves in the low 50's (once in the 30s/40s, I wear Goretex lined shoes for the toes). I wonder if there is an association with being an endurance athlete and having this condition... it's a bloodflow thing, so you begin to wonder if our increased need for blood in the areas working hard, detracts from blood into our very end extremities.
I know more runners with Raynauds than non-runners. Just interesting.
I have wondered about it in the same manner, as I have it, too...Reynauds, or something like it. For me, it can be in the hands or toes. I do not have to wear gloves in the 50s, though.
I would join you if I could. All of these R paced workouts have me wondering what I could crank out in a 400 and 800 right now.
highhoppingworm wrote:
I would join you if I could. All of these R paced workouts have me wondering what I could crank out in a 400 and 800 right now.
I wish .. 800 is a suck a** distance to try to run fast solo
runrincerepeat wrote:800 is a suck a** distance to try to run fast solo
Can you find a pal to race you for two laps? My 800 PR was set a when a college buddy and I ran an impromptu race while checking out his old high school track. Just one guy to race makes all the difference.
I ran a solo 1-mile TT today. Now THAT was truly awful. 20 mph wind didn't help. More than a minute slower than age 58. Almost two minutes slower than high school. Ugh.
JamesTheAmateur wrote:
GFMAH - I'm using Rubio's Middle Distance Guide. I'm adjusting it down from 75 - 80 miles a week to 50 for this half and then 55 in the next. I think it should work well since it eases me into reps and tempos since I tend to go too hard, too fast and then stagnate. This has a nice periodization built into it and it is easier to put down weeks into it since it is 4 or 8 week blocks instead of the Daniels' 6.
Interesting. I've heard and probably at some point read about Rubio's approach, but I can't say I'm super familiar with the details. A gradual progression of intensity sounds like a wise approach overall. Look forward to seeing how your training unfolds.
HHW: Interesting to hear your thoughts about the benefits of the ten-day cycle. I think Allen has also had success with a longer cycle in the past, if I remember correctly.
I think the pattern I'm gravitating toward will eventually look something like:
M easy with short quick hills (effectively strides)
T easy
W longer hill efforts
Th easy
F easy with short quick hills
Sat long
Sun rest
So, similar in terms of the easy-easy-something more demanding pattern. Still working out the details.
going faster miles an hour wrote:I think Allen has also had success with a longer cycle in the past, if I remember correctly.
Yes, that's correct. I've long been a proponent of low mileage with liberal rest and recovery, if only because I found it personally necessary. In my late 50s, that was especially important, but the 9-day cycle allowed me to regularly schedule long runs and workouts.
Long run
Off
Off/easy
VO2-max repeats
Off/easy
Medium long run
Off/easy
LT repeats or Threshold run
Off/easy
The fitness gains were almost magical. Ater 2 months, I ran a hilly 10-mile race, expecting 7:00 pace, and found 6:45 very comfortable. My 5K pace went from 6:30 to 6:06 in 4 months. Within a year, my marathon results improved from 3:25 to 3:07, despite injury down-time at the 9-month mark.
That looks plenty tough to me, Allen!
I have really gotten into a groove since I blew up my calf in May and pretty much attribute this to not trying to cram 2 quality days and a long run into 7 days. For whatever reason the below seems to click with me:
1 - Easy to moderate
2 - Easy to moderate
3 - LT/VO2 Max/Speed depending on what I am training for and where in the cycle I am
4 - Easy
5 - Easy to moderate
6 - LT
7 - Easy
8 - Easy to moderate
9 - LR
10 - Short and easy or off
Given the amount of fluff in the schedule it is pretty easy to shift things around a day or so to avoid weather issues and so forth. As I said before, the only stance part is thinking of mile progression in 10 day blocks rather than weeks. The rolling 7 day mile totals also get pretty uneven. For example rolling 7 days from day 3-9 might be like 75-80 miles whereas from 10-6 might be like 55-60.
That looks like a great setup, HHW, thanks for posting it.
Hogs driving on Auburn and they go ahead. Can they hold on for the big upset?
What a phony call that was...cost ‘em the game...
Hey, OR, enjoying a beer with football? I just came in from the shop, where I am hopelessly behind with work. Dinner plans uncertain. A dry Riesling from Washington State will hopefully dull my anxiety.
What sort of beach house do you have in mind? I would imagine a Shingle Style mansion would be nice, though maybe not appropriate for the South, eh?
No running today. Nor tomorrow. 14 miles for the week -- 4, 4, 6 ( including 1-mi time trial).
My daughter and I are here on the couch with the game on and we happen to be looking through a real estate guide...dreaming, I suppose. I would LOVE a simple cedar shingle style salt box with a nice wood interior and screened porch.
Sipping some decaf Sumatra with some coffee cake...
Not bad on your windy TT...
Or a couple of buddies to just rabbit the front and back straights... they wouldn't have to push you the whole distance... might be more manageable...
highhoppingworm wrote:
I would join you if I could. All of these R paced workouts have me wondering what I could crank out in a 400 and 800 right now.
Me too. I felt good on the track yesterday, and that had me thinking about breaking 70 in a single 400 TT. 65?
My heel is so sore right now, though, that 400 at EASY sounds painful...
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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