Well... RRR is coming to Houston next weekend. The flight just got booked.
So.. Post race the Alabama Ice House is on... Will R3 show up in the corral?
Well... RRR is coming to Houston next weekend. The flight just got booked.
So.. Post race the Alabama Ice House is on... Will R3 show up in the corral?
Why not show up?
Cause I didnt pay for / Book the flight until now!
runrincerepeat wrote:
Well... RRR is coming to Houston next weekend. The flight just got booked.
Excellent. I get in at 8:55 Saturday morning. We need to do a shakeout along the bayou like we did last year. I could probably be downtown by 10 or so.
OR - I’ve never thought twice about leaving my iPhone with bag check and have never had any issues.
I’m not landing until 1400 on Saturday. Or def would.
I’m trying to lose weight but then they have truffle fries for lunch at work...
*cries while gorging on a mountain of truffle chips*
Need a little bit of guidance from you all experienced folks. How should 20 minute tempos feel during the workout?
Went out yesterday to run a tempo by feel. Watch was in the pocket so that I would not look at pace or heart rate.
Post workout, realized that I ran faster than what Daniels' or any other calculator prescribes for my race times. Maybe I over-cooked it because I am still sore today. I was also a little bit tired going into the tempo workout so the soreness might be stemming from that also - not really sure.
When you are running the workout, should you be able to extend it to one hour on that same day if there is a need (since tempo are supposed to be run at 1 hour effort)? I would have been able to sustain my workout yesterday for a max of another 10 minutes and that would have needed a herculean effort from my side.
I know that the question is very vague but, any guidance would be greatly appreciated. Don't want to fall into the trap of injuring myself or over-training. I used the 'search' function on the website but got varied guidance on how it should feel.
No @ should you be able to extend it to an hour on any given day, maybe 40 min but not an hour
20min tempo, you should probably be able to throw down a 800 @ 5k pace at the end
I try to run my 3-6mi tempos at HM pace (5:55-6:00)
since tempo are supposed to be run at 1 hour effort?
I think this is a pretty common rule of thumb used, but it isn't a perfect gauge for a few reasons. The first is that it makes tempos of various lengths completely different workouts. 4 miles at 1 hr effort? Sure, no problem. 8-10 miles at 1 hr effort? Much much tougher. I don't think you need to feel like you can extend every tempo to an hour on that day. I've always approached them as an extended moderately hard effort. So I want to run hard enough that it's a bit above a medium effort, but not so hard that I begin to break down at any point. I usually try to finish feeling like I could probably add another mile at that pace at a very hard effort, and anything more would require going to the well. It's admittedly very subjective, but the idea is to get as close to that anaerobic red line without crossing it as I can.
Being able to execute this well is something that comes with time and a bit of trial and error too. There will be times you go out to hard and have to be humble enough to cut a 6 mile tempo to a 4.5 mile tempo because you realize the effort got too high too fast. That's fine. You'll also finish a few thinking things felt a bit too easy. That's also fine. The worst case scenario there is that you spent 4+ miles running at a pretty solid clip, which certainly isn't of no benefit. There are a couple things I like to focus on to help with this during a Tempo, many of which go back to understanding the point of the workout. I'll check my form and posture every half mile or so. Is my form relaxed, or am I straining and starting to break down? Then I'll check my breathing rate, turnover, and other indicators of fatigue. Has there been a notable change in my breathing rate (accelerated) or turnover (decelerated)?
Some comments as well.
TDR - Nice week. Volume is still looking solid and now you're adding some quality in as well. Good stuff!
Slo - Even with a 'weak' progression that's 3 quality days and some solid mileage. Those alternations look very nice.
Coach - Solid volume with some good looking workouts. I'm not super fluent in the HR language but I firmly believe that putting consistent good efforts together leads to results and I think you're doing that.
Stone - What's the purpose of 400's at MP and HMP? I know a lot of people training for longer races will run 400's to help improve running economy/efficiency, etc. but it seems like MP and HMP would be too slow to accomplish either of those goals.
Bdubs - Great racing! You're showing the results of some very good training over the last few weeks.
JB - Nice week overall, certainly wouldn't worry about the one bad workout. You're gonna crush Houston.
RF - Looking forward to following your build towards Boston.
Kid B - Solid week of work. I don't think one medium long run is going to ruin your race for you.
Sub 6:00 - Very solid week of work. That's a good 400 workout.
AJ - With you on the airport treadmills. CV 2k's looks like a perfect tune-up for Houston. Should be fun to see what you can lay down. That's all assuming you've been able to function at all since Monday though…
Bruin - Solid week of volume and quality once again.
I've been withholding some info.
3 weeks ago I stepped "wrong" and incurred some knee pain. It wasn't an "oh $hit" moment, but knee pain definitely came on suddenly. It remained stiff sore, but I trained through it.
Last monday I was scheduled to workout indoors with some friends. Warming up on the treadmill at home was painful enough to consider bailing on the workout. Instead the workout went well, almost pain free.
My race Saturday was also pain free. However,on my long run the next day it stiffened up as the run went on.
Yesterday I felt buckling during the first part of my workout but was able to run through it, even doing the second half of the workout nearly pain free.
Today it is painful just to move around. I'm unhappy about potentially missing an upcoming race (Houston), but more concerned that I have permanently damaged my knee.
I thought it was just twisted and was going to go away, but am seriously depressed right now...inappropriately depressed. So, anyway, there it is.
Sorry to hear Bdubs.. still going to Houston or playing it by ear?
Bdubs - belated congrats on the 5k. I would not write Houston off yet. The hay is in the barn and you’re fitness is great. I would take it easy/off for a couple days and go see an ortho. Cortisone is a helluva drug, as is race day Adrenaline. I’ve had similar scares for most of my marathons and it always seems to be okay after the taper.
Thanks for the thoughtful answers - RunnerSam and Stat.
I ran my 20 minute tempo yesterday at 6:23 pace - which I believe is my 10K race pace at this point. This is just a guess, extrapolating from CIM (7:06 pace), though as I have not run a 10K in the whole of 2018. I was not straining from a turnover perspective, but the breathing was definitely hard in last 2 minutes or so. I would possibly scale it down to 6:30 ish pace to kind of adhere to what you both described.
Bdubs - Hope the knee feels better soon :(. Sorry to know about the injury.
statfanatic wrote:
AJ - With you on the airport treadmills. CV 2k's looks like a perfect tune-up for Houston. Should be fun to see what you can lay down. That's all assuming you've been able to function at all since Monday though…
I’m over it. I took out Monday’s anger with a flyer on the track Tuesday. Hats off to Clump for a good old fashioned ass whipping. Veggieboi is in for similar treatment if he’s man enough to toe the line in H-town.
I don't know how helpful it is for people's typical travel routes, but the Detroit Airport is one (Delta) hub that I know has access to a treadmill. It's in the attached Westin Hotel's gym and access costs something like $15, but it does exist if you've got time on your hands and are desperate for a sweat.
Stat (or others, but Stat because I know he runs lots of mile races) - What does your warm up for a mile race look like? Does it differ at all from what you would do for a 5k?
Pretty much this. The only thing I incorporate not addressed here is a 90 second to 2 minute pickup at a good effort at the end of my 2 mile jog. That's something I like, but I wouldn't necessarily recommend for everyone. I respond well to it but I wouldn't be surprised if someone else didn't. I do pretty much the same thing no matter the distance, although if/when I race a marathon I'll probably do a bit less.
Bdubs -- can you describe the knee pain? Above/below the joint, lateral or medial, etc. What triggers pain?
If you haven't already, find a PT who knows running injuries. There have been multiple times I've struggled for weeks with a knee injury, and one visit with the right guy had me running the same or next day.
When I do 20 minute tempo runs, there is an approximately 0% chance that I would be able to continue on for another 40 minutes. The idea is not that you should be able to run a 60 minute tempo, but rather that your 20 minute tempo pace should be the pace at which you would run a 1 hour race. When you consider the difference in perceived effort on workout days as compared to race days, you conclude pretty quickly that without the race day routine and adrenaline, recreating that kind of performance in a workout would be nearly impossible.
Honestly, I normally check my watch repeatedly over the last 5 to 8 minutes of most 20 minute tempo runs to see how much longer I need to hold on. Everyone is a little different as to what comes easily to them in running, and continuous tempo efforts have always been a significant challenge for me (even when run at the same pace as cruise intervals, which involve only very short recovery periods), so not everyone should feel that way.
That sucks, BDubs.
And maybe a guy who hasn't run in two months because he knowingly ran his body into the ground by running through multiple injuries to get to race day in his last training cycle isn't the one to be giving this advice - and I hate to say this - but I have to say that everyone once in a rare while, AJ is right and this is one of those times. I would bet a fair amount of cash that if you show up at the line in Houston, you will be fine throughout the race and will be in a position to perform up to your fitness on race day.
I would not, however, make any bets on what your running will look like thereafter.