(Road Racing and) Training Thread - Week Ending 3/22/20

statfanatic wrote:

10x400 on 60 seconds rest is pretty aggressive as a mile race indicator. I'd be pretty surprised if I was able to run 61.5's for that workout and that's my current mile race pace.

This really just shows the weakness in 'indicator' workouts though. Different runners have different strengths, so you can't take a specific workout and say that's going to tell any given person what their potential is for a certain race. I might have trouble running 10x400 at mile pace but no issues running 4x400 at sub-mile race pace while someone else is going to do the opposite.

Yeah, I guess I phrased it a bit strongly. I would say if you can do that workout you will definitely be able to hit the mile at that pace. That's why I was thinking most could run 2-4 seconds faster actually in a real race situation. I and others I trained with definitely used to be able to do 10x400 at 90 seconds rest at faster than mile pace overall. At 75 seconds rest it got a bit more hairy. As in repeats 6 and on, you'd start to see people falling off pace and struggling. No measure is definitely perfect, I was probably better at these indicator workouts than racing the mile in my day ~ my training partner and I ran pretty much the same workouts and he could run 4:20 at the time with a big kick and I could not drop a 60-61 pace off of that speed like he could.

runrincerepeat wrote:

THOUGHTSLEADER wrote:

Following up, you guys are inspiring me to probably do a TT of my own. Just ordered some Streak LT4 and once I get them I’ll break them in and head to the East River track. Might do a 1500 or a 3000, though to keep it interesting.

.. .the Streak LT is NOT a marathon shoe .... Just a PSA to everyone

+1 learned the hard way, I thought they were ok for the HM though

& to echo others, I think sub 5 is possible

RunnerSam wrote:

runrincerepeat wrote:

.. .the Streak LT is NOT a marathon shoe .... Just a PSA to everyone

+1 learned the hard way, I thought they were ok for the HM though

& to echo others, I think sub 5 is possible

RunnerSam - you ran a HM and full in the Streak LT4? What happened in the full as a result of wearing such light shoes without any cushion?

PSA - Runner's Warehouse has the Pink Streak LT 4 discounted to $75, and then with their 25% off promotion right now it's down to like $56 before tax and $60 after

imagebearer wrote:

RunnerSam wrote:

+1 learned the hard way, I thought they were ok for the HM though

& to echo others, I think sub 5 is possible

RunnerSam - you ran a HM and full in the Streak LT4? What happened in the full as a result of wearing such light shoes without any cushion?

PSA - Runner's Warehouse has the Pink Streak LT 4 discounted to $75, and then with their 25% off promotion right now it's down to like $56 before tax and $60 after

I am pretty sure it was a FULL MFing Mary in the LT4 ...

Ran a HM in these bad boys after primarily "training" with them (3-4 days a week), the Tartherzeal 3:

https://runblogger.com/2015/11/asics-tartherzeal-3-review-a-grippy-flat-built-for-speed.html

Actually worked out fine, but I certainly did feel it for some days after as far as my calves. My legs feel much better since switching over to heavier, more supportive shoes. If the LT4 isn't too much more minimal I should be good up to 5K I hope.

the LT4's are surprisingly resilient. i ran gate river earlier this month in them and felt like I could go up to a HM in them but no more. probably one of my favorite flats

Moke - didnt know you were at Gate. I was hustling headbands at the Expo. Shoulda stopped by!

imagebearer wrote:

RunnerSam - you ran a HM and full in the Streak LT4? What happened in the full as a result of wearing such light shoes without any cushion?

PSA - Runner's Warehouse has the Pink Streak LT 4 discounted to $75, and then with their 25% off promotion right now it's down to like $56 before tax and $60 after

That sounds like a good deal, I currently have my 1mi 5k 13.1 and 26.2 PRs in the streak LTs. In the spring of 2018 I ran 10M, HM, HM in the LT3s then I wore the LT4s for the full marathon in the fall'18. My feet hurt a bit in the hillier HM but was fine for the 10 and other HM. The marathon it is a little harder to tell because it was my first (only) marathon so I cant compare. I have in my training log that the legs were feeling beat up by 16mi and stayed that way. I am still not totally sure what I will wear in my next marathon, Adios 4 or Type A. Keep in mind I'm 6'4" and 145lb so not very heavy

-RS

runrincerepeat wrote:

Moke - didnt know you were at Gate. I was hustling headbands at the Expo. Shoulda stopped by!

Whoops! I didn't bother bringing it up in the thread/searching to see if anyone would be there since it was the week after my half, so I wanted to keep my result lowkey :)

rrr: I like to say that I am a city hillbilly.

hhw: Go for sub-5:00, you got it. I took a very pronounced taper week before mine, which I recommend. Probably overkill for a mile normally, but it had me feeling really peppy. Plus there's not really a schedule to disrupt right now.

Excited to hear all the good things on the Streaks. I did that deal on running warehouse. Also picked up Boston 8s for 60 on there with my old pair feeling a bit ragged, and now down to just RRR’s baby blues. Good time to be buying shoes apparently!

angryjohnny wrote:

You probably could have broken 4:00 without that anchor on your wrist.

I was thinking that it might of allowed him to run faster. The weight of it might have provided him an advantage cornering on the track.

Thanks Guy. Seeing as I’m just ramping up again I’m using this more to gauge fitness. I was thinking on my run this morning that I may just do a TT every 2-3 weeks at varying distances. Perhaps we can coordinate a RR&T virtual race of some sort one of these weeks. Not sure how the rules would work but may be interesting.

Guy Broman wrote:

rrr: I like to say that I am a city hillbilly.

hhw: Go for sub-5:00, you got it. I took a very pronounced taper week before mine, which I recommend. Probably overkill for a mile normally, but it had me feeling really peppy. Plus there's not really a schedule to disrupt right now.

Hillbilly and Redneck are actually two different things. Altho AJ and smoove and some others would disagree. But I digress.

runrincerepeat wrote:

Guy Broman wrote:

rrr: I like to say that I am a city hillbilly.

hhw: Go for sub-5:00, you got it. I took a very pronounced taper week before mine, which I recommend. Probably overkill for a mile normally, but it had me feeling really peppy. Plus there's not really a schedule to disrupt right now.

Hillbilly and Redneck are actually two different things. Altho AJ and smoove and some others would disagree. But I digress.

Some hillbilly's are rednecks but not all rednecks are hillbilly's.

runrincerepeat wrote:

Guy Broman wrote:

rrr: I like to say that I am a city hillbilly.

hhw: Go for sub-5:00, you got it. I took a very pronounced taper week before mine, which I recommend. Probably overkill for a mile normally, but it had me feeling really peppy. Plus there's not really a schedule to disrupt right now.

Hillbilly and Redneck are actually two different things. Altho AJ and smoove and some others would disagree. But I digress.

potato potato

HHW - This sounds like a lot of fun even if I am in the back half of the pack! The fact we would have different terrain and weather would be irrelevant to me since it's just for fun.

runrincerepeat wrote:

Guy Broman wrote:

rrr: I like to say that I am a city hillbilly.

hhw: Go for sub-5:00, you got it. I took a very pronounced taper week before mine, which I recommend. Probably overkill for a mile normally, but it had me feeling really peppy. Plus there's not really a schedule to disrupt right now.

Hillbilly and Redneck are actually two different things. Altho AJ and smoove and some others would disagree. But I digress.

Hillbillies come from Appalachia or the Ozarks whereas rednecks work outside without adequate sunscreen (or run at noon in cotton t-shirts). Both terms were disparaging, but have been reappropriated.

Just don’t ask me to differentiate yokels, hayseeds, bumpkins, and rubes.

I love seeing all of these time trials popping up around here!

Good luck to all of those who are doing miles against the clock.