Congrats PM!! That is fantastic!
Congrats PM!! That is fantastic!
Hey, FO! Nice to see you got on this thread. Guys, FO is a coach and has coached and helped programs on the D1 level. We spoke a bit at the race this morning.
And I want you guys to know what drives me to keep running. I sort of explained it on this thread, especially the first post on page 5:
http://www.letsrun.com/forum/post.php?thread=3906703
Of course, the incredible healthy feeling I've been getting lately doesn't hurt either! :D
OMG!....idiot alert
BTW, FO is not just a coach. He's a fast masters runner who is on the upswing the last couple of years. He took my scalp at a 5-miler 4 months ago.
Making my way through the thread, hope to get caught up to speed soon. Some very interesting posts.I was never a collegiate runner, just a coach but over the past three years I've applied my philosophy to my own running...lost 40 pounds and now running some reasonable times at 48-49.Hope I can offer some insight in the future.
PhysMech wrote:
BTW, FO is not just a coach. He's a fast masters runner who is on the upswing the last couple of years. He took my scalp at a 5-miler 4 months ago.
Hi all,
I posted on here a while back and have been following the thread since. Just want to say it's a great thread and I'm learning a ton. Keep it up!
Thanks Quack. (Other than slacking on getting the core stuff started) I'll have another good week to report tomorrow. I even ran in normal shoes* this morning and did some (8x100) strides to finish my run. Felt a little awkward, but I came out of it feeling good.
*The last 3 1/2 weeks (since I started back up) have been in a shoe with about a 3/4 inch wide 1.5 inch tall chunk cut out of the left heel counter to keep any pressure off the top/back of my heel.
Running Ahead,
Thanks for posting. Feel free to share your training and insights here.
Just thought I'd share that I put in my 6 x 45 sec hill sprint work out this morning. The first couple felt pretty hard, but I guess I adjusted as I went along as they felt a little easier towards the end and I was covering the same amount of ground in each. The hill I ran was gradual the first 2/3 and steeper the last 1/3. 3.5 warm up and 3.5 cool down.
Picked up some LunarGlides this afternoon. Looking forward to a little shake out test run this evening on the treadmill and maybe my long run in them in the morning.
Hope everyone is having a great weekend!
Thanks, ID. Maybe at some point I'll look for some advice, if you don't mind. I'm female and I'm just ramping up my running again after a 2 month lay off due to hip labral tears and arthritis. Reading this thread has been great motivation to get back into it!
Thats great Running Ahead! Good luck with your running and keep healing!
PM,
Forgive me for saying, but I got the impression somewhere along the way that you were a little older than me, which makes that 16:39 even more impressive. Care to share a few more details?
ID, that result was a little faster than I had anticipated, but it is just the result of contributions from all three of the areas of focus I mentioned earlier. Training is going really well, nutrition/fitness is sort of off the charts after the diet change I made in November, and the running mechanics have contributed as well. Lots of contributions all at once - I'm probably gonna get injured soon! (kidding, I hope)
This 5k result was a huge jump of 4 percent to 88.6 age graded at 50. I want to point out that there was another runner in the race who ran a 17:19 at age 55, which is 88.7, thus stealing my thunder completely. :D
A runner friend asked me last night what was the main reason for this jump. The diet change has allowed me to get back to college race weight, but I also had to add that the training philosophy of limiting the breakdown is probably almost as significant.
I think one of the biggest mistakes we make as runners is falling in love with our own toughness. As a lot of us have experienced, getting to the next level in running changes us. We start thinking we can do anything and all that stuff. It's one of the most rewarding feelings in life. You know what it's like.
But I think we have all have a tendency to focus too much on the prize instead of the winding road that needs to be taken to get there. During the conversation, we both came to the conclusion that running is going through an adolescent phase right now. Our training reflects that we do stuff without thinking about the consequences much.
In our hard workouts, because we are tough people, we tend to push our limits a lot and don't respect the breakdown. We think about what we can handle rather than what we should handle. When we are still fairly far from our goal, it's still easy to end up with a net gain from a workout even though there is a pretty large breakdown component to it. As for me, I've been steadily nibbling away at things and it seems to be paying off in a very efficient way.
ID, you seem to be going about this in a very mature way so far with your eyes on the road ahead.
Stay in your lane, sir! :D
PM,
Great stuff there, my friend. I'm proud you're doing so well.
Here's a weekly summary:
2/13 - 14 miles in 1 hr 45 min
2/14 - am 65 min, pm 33 min + 6 x strides
2/15 - am 65 min, pm 20 min tempo w/ 1.5 warm up and 5 x strides and 1.5 cool down
2/16 - am 65 min, pm 2 sets of 8 exercise full body circuit plus 33 min easy
2/17 - am 65 min, 33 min easy
2/18 - am 65 min
2/19 - 6 x 45 sec hill sprint with 3.5 warm up and 3.5 cool down, pm 24 min easy
Total 82 miles in 12 sessions
Supplemental included core work everyday, very easy weights (1 set each exercise) on Sunday and harder weight work out on Monday (3 sets each of a whole body weight work out).
Started this week out right with a 14 mile run in a snow storm! :)
Hope you all are having a great weekend!
PM - I think that is a great point about continuing to learn how to train smarter, not just harder. I'd like to say I'm sure I would have paid attention anyway, but coming right after the details of your recent success it makes it almost impossible to ignore.
Dang it, now I might have to start paying more attention to what I eat too. ;-)
PM, congratulations on a storming 5k. I can feel you breathing down my neck!
ID, great work - first full week of a well-rounded program.
I posted my week under another name on the Masters Weekend Runs and Races thread. In brief, my hip injury is on the mend after a scary week.
I'm now in Chamonix in France for a week's family skiing vacation. Strangely enough I think this will be the perfect rehab as it's great for hip mobility. I did one round of a circuit today as well; almost full leg mobility. There's not much snow lower down so I can probably do 2-3 morning runs for some aerobic maintenance. This is going to be a real challenge for the diet, though!
eurodonkey wrote:
I can feel you breathing down my neck!
I guess we need to start getting faster, Euro. I just ran a few of the results from that race through the calculator and a 57 year old woman ran 19:39 (93.4% !!!).
Shhhh...I think I can still hear the thunder...it's there in the distance I think. Pffft...I like the sunshine anyway. Yeah, that's it.
Ok, with the intent of hopefully receiving a proper critique here's my "heavy" leg work out conducted this evening:
- Warmed up by completing my entire core routine.
- 3 x 20 (10 each leg) of split squats holding 25 lb dumbbells (50 lbs total)
- 3 x 10 squats with the same dumbells on the bosu ball
- 3 x 7 standing leaps (7 reps was about what I could manage :) )
- 2 x 8 with left leg and 2 x 7 with right leg bulgarian split squats with the 25 lbs dumbbells. These were a pretty solid effort for me.
Euro, let me know if this is how you envision this session and feel free to recommend changes/additions.
Tomorrow I intend to get in an upper body weight work out with exercises I have been doing in the past, with lighter weights. I feel like if I do just the circuit (ha) I'm neglecting the upper body strength a tad.
Thoughts?
That's a lot of work! Well done. Don't be surprised if you're sore or a lot slower today and even tomorrow morning.
The only thing I'd suggest for next week is that you're doing a lot of sets in total and this might be much more tiring (and time-consuming) than it needs to be. Once you know what weights you can handle, you can probably eliminate some of the earlier sets. Thus, if the jumps and the Bulgarians are the hardest exercises and you're doing 3 sets of each, you might only need one set each of the ordinary split squats and Bosu squats as a warmup.
Once I'm in hard training, I tend to warm up in the gym with loads of core/mobility exercises and do some lighter sets, but I then tend to do just 2 sets of 6 on my heaviest barbell squats. It's enough to get a response - I'll be stronger the next week - but much less tiring on the running than doing 3 sets each of 3 exercises.
eurodonkey wrote:
That's a lot of work! Well done. Don't be surprised if you're sore or a lot slower today and even tomorrow morning.
I can definitely feel a little soreness creeping in this morning, although I didn't feel particularly fatigued.
Unfortunately, my wife wasn't feeling well this morning. On the fortunate side, this allowed me a little break from the snow and the cold and I put in my 8 miler on the treadmill this morning, which has the ancillary benefit of keeping my pace reasonable with out having to think about it. Ran at 7:53 pace on a flat (no incline) deck and I think for recovery purposes it is just what the doctor ordered.
Of note, my right achilles is a bit sore since Saturday. It could be one of 3 things, the snowy footing on Sunday morning, the new shoes, or the hill repeats on Saturday morning. I think its the hill repeats. Anyway, iced last night and will do so again tonight.
ID, a few thoughts about your achilles:
1) I got a pair of those LunarGlides a while back and they were a bit different on my calfs. They don't seem to have as much of a heel lift and the increased stress took some getting used to.
2) Those hill repeats must have been hard on your achilles if you mentioned it.
3) If it were me, I would take at least a 36 hour rest from running right now, if not longer. I would also do a half mileage week now. I had an achilles injury over two years ago that took over a year to recover from and still whispers to me sometimes. That's one injury I don't mess with at all.
PM,
I'm feeling like its fairly minor at this point, but I understand where you're coming from. I'll be very careful over the next 24 hours.
Right now, as I walk around the office, my quads and butt are more sore than my achilles. Obviously, from the weights I did last night.
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