Road Racing and Training Thread - Week Ending 2/9/20

darkwave wrote:

LancRunner wrote:

Ok, the 4% is on sale for like $60 off. Someone talk me into buying those instead of the next%...

The correct answer is both....

Seriously, I actually think they are different shoes with different specialties. The 4% is a fantastic marathon shoe, but less useful at shorter distances. OTOH, I find the Next% to work well at most distances (I wore it for 5th Avenue Mile and liked it there) but I'm not sure I'm going to wear it for my marathon over the 4%.

The 4% has a high heel and a roller action. The Next has a slightly lower heel drop, no roller action, and feels relatively nice for a forefoot strike.

I personally don’t like the flyknit upper for racing as it’s horrible for tight bends. I also don’t like the grip on the 4% in wet surfaces or any surface that’s not very grippy. I also prefer the lower drop on the next%.

I only wear the 4% for training now as I much prefer the next% for racing.

Well you two have been no help. HAHA

I'll buy the 4% now... ( have a $150 gift card for Nike). I'll run some in them for some of my hard workouts, get a feel for them, and then probably buy the next% later.

I'm planning on using one of these for a 10 miler (broad st.) and probably a half in the fall.

But, darkwave made a good point... ok, maybe some help, that it might be nice to wear them in a few 5ks, 5 milers, and 10ks... so maybe the 4% will work better in those.

Whatever… buy more shoes. My wife will be REALLY pleased.

That's a good point. I forgot about those tables. Haven't looked at it in awhile.

Cosigned, but if you're comfortable with the Zoomflyknit then you'll probably be comfortable with the Vaporflyknit.

darkwave wrote:

Also, I worry that when one does the same workout, or even a different workout targeting the same pace, in immediate succession, it's tempting to try to beat one's previous performance in the workout.

I live by this one! I avoid prescribing similar paces and workout structures week by week.

Playing with pace is also great, you get to learn more about how to estimate how much farther and longer you can go at a certain effort level.

LancRunner wrote:

It seems that an emphasis on moderate running (aka ~HM pace) is a great way to build the engine and is probably best suited at the beginning of a build. Just my ramblings though...

Lanc - that is how I typically think as well, start the cycle with lots of not-too-taxing HM pace work (regardless of goal race distance). Thus ive done basically the same pace work on 1/28, 2/4, 2/6, 2/11 (and planned 2/14), paces were 5:57(3x1), 5:54(3x1), 6:05(1x3 wind), and 5:56(2x2) respectively. Then I typically like to do 3 mile, building up to 5 or 6 mile, tempo runs once a (nonracing) week in a cycle regardless of goal race distance and use my tuesday workout to do more race-specific intervals, 200-600s for mile training, 400s-1600s for 5k training. But since im training for a 10miler I feel the need to do 3200s and 2400s which typically fall about the same pace as my tempos, just a bit faster or more total volume. Not that I will not do reps at shorter distances, but just not as much (say 3 workouts that are 400-1000 distance reps and 7 that are 1600-3200 reps).

To answer more directly darkwave/GT I cant really move the long reps because I try to do tempos every week. And If I rotate long reps and tempos then I'd be doing shorter/faster reps every week which would be less specific. I will do some noodling on workouts in the ~5:40 (10k) to a little over 6 pace (HM+10ish). I will also consider some varied distance/pace workouts but I think in the 10M/HM getting in a groove is pretty important.

darkwave - I think I had success running 5-6 mile HM workouts at HM pace for my single HM cycle, but it could be argued that it just means the HM was a little too slow. Once I am in shape I do run the 3mi and 5mi tempos at a different paces but haven't looked at daniels to see what he suggests, I just try to stay 'within myself'.

I appreciate the responses, I will certainly be thinking about them in the coming weeks.

-RS

LancRunner wrote:

Ok, the 4% is on sale for like $60 off. Someone talk me into buying those instead of the next%... shoe companies kill me, I know deep down the difference isn't enough for me to buy the next% at full price... but why is it so hard for me to pull the trigger on the 4% b/c I'm like... really? Shouldn't I just get the latest and greatest if I'm gonna dole out this cash?

So many things wrong with me.

I have both the 4% and the Next %

I don't feel as stable in the 4% as I do in the Next % and only use the 4% for training runs now and races where I don't feel like I need to "get after it", if that makes sense. Plus, the traction isn't the best on the 4%, but I haven't run into too many issues (No pun intended).

The 4% fits me better than the next%. I had to size up 1/2 size in the next% and it still feels odd in the beginning after 4 runs. The 4% i know are right from the start. May as well get the discount since the next version will be out this year. then buy the next% when they go on sale if youd like

NP1112! Blast from the past. How are things? You should start posting again.

The Stone Cutter wrote:

NP1112! Blast from the past. How are things? You should start posting again.

haha Hey Stone! I thought about it, been lurking for a few weeks. Ill post in next weeks thread

Next% fit me much much better than the FK VF. Love the lower drop which makes it feel very different imo.

Page 3? Man, I'm bored at work this afternoon and just looking for something to post about.

Had a nice workout yesterday, was gonna do it today, but weather was supposed to be better yesterday (it was 48 degrees, right now, 30 with wind).

Went to the track and did 5x (5 min on and 5 min off) on the outside of the track in reverse direction. I like the track for harder efforts, appreciate the level ground vs. the hills.

Anyway, ran purely off of feel, just had the watch set to lap me at 5 min. intervals.

Maybe I'm in better shape than I thought, or maybe I pushed too hard, but either way I was ecstatic with the workout and it felt great. The 5 min on parts went from 5:36 down to 5:28, Off parts hovered around 6:40-6:45. Did 11 total miles avg. 6:22 with a warmup and cool down.

Anyway, mid-week update to bump the thread.

5/5 is a good workout ... very effecient as well for the busy professional.

You jabronis got big V-Tines day plans? I plan on sitting in the dark and get drunk

Lanc - In case you are still bored...

I was in a bit of a quandary a short while ago over buying some multivitamins. I like food-based natural vitamins, but should I go with the “Men’s” or the “Men’s 50+”? Hmm... Am I more like a 50-year-old or more like a younger man? Then I thought about this...

16.25 at 6:42 overall in the hills and wind this morning, finishing 6:28, 6:36, 6:25, 6:33, 6:19, 6:22, 1:35.

I went with the regular “Men’s” multi.

On a massive high right now. That “Let’s go!” from Tyler and that “Attaboy” from AJ really got me going.

Heyooo I did the 5' on 5' off yesterday too inspired by the thread haha. My offs were way slower though... did 6 and averaged 5:30 (5:34 -> 5:24)

Its the workout of the week.

I have 13.5 miles this week.... so after doing 8 last week I figure is all I get to do.

outsiderunner wrote:

Lanc - In case you are still bored...

I was in a bit of a quandary a short while ago over buying some multivitamins. I like food-based natural vitamins, but should I go with the “Men’s” or the “Men’s 50+”? Hmm... Am I more like a 50-year-old or more like a younger man? Then I thought about this...

16.25 at 6:42 overall in the hills and wind this morning, finishing 6:28, 6:36, 6:25, 6:33, 6:19, 6:22, 1:35.

I went with the regular “Men’s” multi.

On a massive high right now. That “Let’s go!” from Tyler and that “Attaboy” from AJ really got me going.

I'm glad to have spurred you on with my "Let's go!" I will add "o's" as necessary, based on performances.

Will look for those “o’s,” my friend. My plan for the weeks leading up to Shamrock is simple: to do as many of the biggest, hilliest, ass-kicking-est runs as I can, get some extra rest, and let the chips fall where they may.

angryjohnny wrote:

The Stone Cutter wrote:

Damn, son.

As much as that hurt it’s exactly what I needed before my redemption 5k this weekend. Will be running on pure hate. And I guarantee I won’t miss the start like a chump.

Made it to the start on time. Ran 15:59 on pure hate. 40 second PR. Suck on that stat.

Hell of a run AJ. Sub 16. Wow.

Also, the clap back at stat was stellar. Makes it even better.