I can't decide how to feel. It seems like I have a monster aerobic engine right now in most things, I'm casually cruising hilly mountain bike trails at like 17 mph, and 20 on the roads with an obviously sub-optimal mountain bike is nothing. Same thing with the incline, where even at a not quite yet runnerly lean weight I'm still threatening the top 25 overall, and am competitive with all the local 15-16 min studs.
Then I go to run and 6:30 for 3 miles feels borderline on whether I can call that tempo or not. I'll admit it's probably just a case of being a little too heavy and only running like 5 or 10 miles a week...but its nonetheless agitating to feel so damn strong at everything BUT what matters.
That said, I'm still optimistic that when I do get some mileage under my legs this seemingly strong aerobic engine will actually be worth something in running terms as well.
I'm no expert at all but it really sounds like you just lack actual running mileage and it perfectly reflects how your training has looked for the last year and a half.
Did my first run in over a year yesterday, and I started off really easy (Start to Run, by Belgian runner Evy Gruyaert) but boy do my calves hurt today. I seemed to get more energy as the run progressed though rather than less, so I expect my body needs to readjust to running but once that happens my stamina is ok. Looking forward to the next run on tuesday (tomorrow is bike day).
Was travelling over the weekend and missed the 10k live. Just watched the replay, and, wow, Rupp looks great when he pulls away with 800 to go.
In other news, I start my formal Pfitzinger 18 week cycle tomorrow. Portland, here I come! I am cautiously optimistic about my shape going into this. I hit 120k this week, and broke 100 the previous two, and the ankle seems to be holding up fine. Needs nice and a bit of Diclofinac, but nothing unbearable. I guess I'll just have to wait and see how it responds to four and a half months of pretty intense treatment.
On June 02 2014 13:16 Bonham wrote: Was travelling over the weekend and missed the 10k live. Just watched the replay, and, wow, Rupp looks great when he pulls away with 800 to go.
In other news, I start my formal Pfitzinger 18 week cycle tomorrow. Portland, here I come! I am cautiously optimistic about my shape going into this. I hit 120k this week, and broke 100 the previous two, and the ankle seems to be holding up fine. Needs nice and a bit of Diclofinac, but nothing unbearable. I guess I'll just have to wait and see how it responds to four and a half months of pretty intense treatment.
Wish Rupp woulda gone sooner, as I think he could have easily ran something close to 26:35 or better if he woulda started driving at the 5k mark. He was jumping on every "move" and itching to go the whole way. Still, a 26:44 with 1:57 close is unfathomable to me.
Good stuff as far as training goes, I'll be rooting for that ankle to hold up! Gonna be fun as always to follow your training.
As for me, jumped up to 47 miles this week (75k) from about 8mpw, with 90-105 min of overall volume each day up from 45. Felt like absolute shit till today, with everything feeling tired, worn out, slow, and generally jerky and unflowing. Finally went away today and I had a nice "long run" of 9 miles over some seriously hilly terrain where I felt like I was cruising nicely.
I'll be backing down to 30 next week, but keeping overall volume same. I expect the next two or so weeks to generally be really tiring and then start perking up after that. Pretty much base and sprints for June, then I'll start adding in some tempos/progressions/fartleks towards July, with the intent of bringing a pretty good base for starting trackwork in late August.
Haven't been here in a while! Glad to see L_Master is still kicking it.
I just ran a 10k (Calgary 50th marathon) at under 44:xx which is a PR! Though I was a bit dissapointed. I got a sweet watch, the Garmin 620 which, amongst other things, calculates your VO2 max and has a "Race Predictor" based off this. My race predictor said 43:xx so I failed my electronic gadget!
On a personal note, I just started running again after a series of injuries and near death experiences (6 weeks in hospital after internal bleeding/almost losing kidney).
What is everyone making of these news bait articles coming out about excessive running being bad for you? I tried looking into the studies and they are stating numbers as low as 25 km's / week as being the maximal distance for healthy running. If this was discussed previously, just point me to the right page. I can post links if no one knows what I'm talking about.
On June 02 2014 16:10 L_Master wrote: As for me, jumped up to 47 miles this week (75k) from about 8mpw, with 90-105 min of overall volume each day up from 45. Felt like absolute shit till today, with everything feeling tired, worn out, slow, and generally jerky and unflowing. Finally went away today and I had a nice "long run" of 9 miles over some seriously hilly terrain where I felt like I was cruising nicely.
I'll be backing down to 30 next week, but keeping overall volume same. I expect the next two or so weeks to generally be really tiring and then start perking up after that. Pretty much base and sprints for June, then I'll start adding in some tempos/progressions/fartleks towards July, with the intent of bringing a pretty good base for starting trackwork in late August.
Whoa, that's a big jump! I'm glad you didn't injure yourself. I'm sure you're well aware of the risks of pumping up mileage too quickly. I can totally relate to the urge to get back at it after a prolonged hiatus–I have no idea how you stayed sane running 8mpw.
Also, thanks for your kind words! I'll do my best not to disappoint. I'm quite interested to see what you get up to with some injury-free training. You've obviously got a ton of knowledge and it looks like you've maintained some substantial fitness during your rehab. Do you have any specific races, distances, or goals in mind?
You're correct about still having a base, though it's just not a running base. Right now I'm an absolutely monster on the bike and the elliptical...but pretty awful running. I've been cruising the occasional 40 mile ride in under 2 hours solo on a mountain bike, which as far as I understand from biking is a pretty good ride if it's an easy effort. So the fitness is there...just not the running fitness.
Goal right now is pretty much get a base (running base) back. It's been 20 months since I last had a month with more than 30 miles of running.
The jump was big, but it was time to test the waters; and more importantly I feel comfortable with that jump as I've twice before jumped from very low to 40 and been great. Still plan to drop back down to 25-30 and work up from there however as I don't want any more setbacks.
I'll race casually over the summer, but it will be off base mileage with no real goals or workouts in mind. Just want to build to 50-60 mpw and 105-120 min a day of aerobic work, as well as working on my sprint speed. If I can come out with a strong base, and ideally a mid 50s 400 I'd be thrilled.
I'm (very) tentatively hoping to try and run for UCCS in the fall, but A TON has to go right for that to happen. To have any sort of shot I'll have to be in sub 17 shape, which basically depends entirely on whether or not I can actually nut up and get lean AND whether that losing of weight continues to give me the 2 sec/lb/mile that it has up till this point. BIG ifs. It's a pretty ridiculous ask to hope to run 45s faster for 5k off base only than you ever have before.
Even then I'm not sure if I would be able to because I'll have to battle with the NCAA on eligibility, and EVEN if all that works out I still might not be able to walk on as I'd be a high 16s senior...and thus a non-contributor with no time to develop further.
I'll dedicate my next PR to you if you make onto the team, L_Master.
Does anyone have a good source for training plans? I have never followed a plan and want to try it for my next half. It's still far away but I want to know what I need as a base to start out. Goal time would be 1:35, while ambitious I think it's manageable if I follow a plan. I'm currently running 4 days a week. I could move up to 5 days but probably need a plan that helps me to make the transition.
On June 05 2014 22:38 Don_Julio wrote: I'll dedicate my next PR to you if you make onto the team, L_Master.
Does anyone have a good source for training plans? I have never followed a plan and want to try it for my next half. It's still far away but I want to know what I need as a base to start out. Goal time would be 1:35, while ambitious I think it's manageable if I follow a plan. I'm currently running 4 days a week. I could move up to 5 days but probably need a plan that helps me to make the transition.
I can't vouch for the plans, though I can say that Garmin paid real money to a real training company to come up with them:
The HM plans are 12-16 weeks I believe. If you have a garmin watch, you can also upload the plan to it and it will remind you of what you are to do. And if you chose a plan that goes by heart rate zones, the watch can remind you/monitor your heart rate to ensure you're in the right zone. If it sounds like I'm a garmin salesman, I'm close as I get heavily discounted products through a friend who works for the company. I'm starting the 10k plan to get my time <40 mins in a couple weeks.
Of course, you can just follow the plans without any fancy gadgetry!
On June 05 2014 22:38 Don_Julio wrote: I'll dedicate my next PR to you if you make onto the team, L_Master.
Does anyone have a good source for training plans? I have never followed a plan and want to try it for my next half. It's still far away but I want to know what I need as a base to start out. Goal time would be 1:35, while ambitious I think it's manageable if I follow a plan. I'm currently running 4 days a week. I could move up to 5 days but probably need a plan that helps me to make the transition.
I can't vouch for the plans, though I can say that Garmin paid real money to a real training company to come up with them:
The HM plans are 12-16 weeks I believe. If you have a garmin watch, you can also upload the plan to it and it will remind you of what you are to do. And if you chose a plan that goes by heart rate zones, the watch can remind you/monitor your heart rate to ensure you're in the right zone. If it sounds like I'm a garmin salesman, I'm close as I get heavily discounted products through a friend who works for the company. I'm starting the 10k plan to get my time <40 mins in a couple weeks.
Of course, you can just follow the plans without any fancy gadgetry!
After using a Soleus I wish I had bought a Garmin instead, it counts km faster than it should ( not by alot but still, annoying ), and it has issues connecting to my PC for uploading, also doesn't calculate elevation. Only good part about it is that Strava supports it.
Beyond that, been training still, I had hurt my foot on vacation in Mexico so I had a forced 2 week holiday from running, just put my first run in today, 18km felt pretty good, that first run back from a break always feels so good, no tight muscles no pain, all that lingering crap you put up with during focused training, gone!
I don't get them often, but at 13km mark my right calf just like, dropped out from under me, muscle spasm, probably just from not using it for a bit I guess, ran through it, did affect my time quite a bit though.
On a side note, man I get injured alot, never anything serious, but geez, 1.5 years running now, and I think I have been through like, 2 knee injuries, an ankle injury, bruised knee, strained ribs(twice), and the latest being my foot.
On June 08 2014 04:07 Trustworthy-Tony wrote: hi does someone know when the qualification time requirements for marathon and 10k for Rio will be revealed/determined?
The Olympics use the IAAF standards, which are unlikely to change before 2016 so you are looking at 27:45 has been the 'A' for 10,000; and 2:15 the 'A' for marathon. B standards iirc are 28:05/2:18