1006
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 03, 2018, 08:11:55 am »
Matching effort rather than pace for the different graded sections seems like a reasonable thing to do.
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1007
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 03, 2018, 06:40:02 am »
03-04-18
Workout
Run -- 5.84mi in 49:45 [8:31 pace]
Notes
Felt decent, still not 100%. Calves in particular are wrecked. In a reverse of usual fortunes I think it's because they're adapting to the runs done with shoes that are not 0 drop, haha.
Little painless twinge behind right knee from like mile 4.5 to 5. Just felt a bit tight, but it went away.
Looked at wear pattern on bottom of shoes since I've got ~200mi in the Altras as of today. Left shoe has a very small amount of wear at the outside of the heel and some wear at the toe off point on the three smallest toes. Right shoe has quite a lot of wear on the outside heel and less wear at the toe off points.
Ja, feeling better today so hopefully feeling pretty solid tomorrow. Beginning to feel the urge to give another solid effort.
Workout
Run -- 5.84mi in 49:45 [8:31 pace]
Notes
Felt decent, still not 100%. Calves in particular are wrecked. In a reverse of usual fortunes I think it's because they're adapting to the runs done with shoes that are not 0 drop, haha.
Little painless twinge behind right knee from like mile 4.5 to 5. Just felt a bit tight, but it went away.
Looked at wear pattern on bottom of shoes since I've got ~200mi in the Altras as of today. Left shoe has a very small amount of wear at the outside of the heel and some wear at the toe off point on the three smallest toes. Right shoe has quite a lot of wear on the outside heel and less wear at the toe off points.
ya that sounds like it might be better. easy/dead, easy, long.
Ja, feeling better today so hopefully feeling pretty solid tomorrow. Beginning to feel the urge to give another solid effort.
1008
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 02, 2018, 11:04:29 am »
02-04-18
Workout
Run -- 4.07mi in 36:58 [9:04 pace]
Notes
Bit of an odd run. Still quite sore and thought about taking a rest day, but figured since I need to get my miles in early this week I should still head out. First mile was quick at an easy effort [8:04, 150bpm] but from there I died and needed to keep is super slow -- kind of odd to me. I think I need to be better about taking first mile super chill anyway.
Still, I need to recovery properly before my moderate pace long run. Might push that to Wednesday and take another easy one tomorrow. Shall play that by ear.
Workout
Run -- 4.07mi in 36:58 [9:04 pace]
Notes
Bit of an odd run. Still quite sore and thought about taking a rest day, but figured since I need to get my miles in early this week I should still head out. First mile was quick at an easy effort [8:04, 150bpm] but from there I died and needed to keep is super slow -- kind of odd to me. I think I need to be better about taking first mile super chill anyway.
Still, I need to recovery properly before my moderate pace long run. Might push that to Wednesday and take another easy one tomorrow. Shall play that by ear.
1009
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 01, 2018, 12:22:48 pm »
01-04-18
Workout
Run -- 4.78mi in 39:34 [8:17 pace]
Avg HR - 149
Notes
A few strides + ~6 second sprints up steep hill thrown in, but otherwise kept it easy. Legs as sore as they have been from running today, so I'm very happy to have been able to knock out this pace with ease today. Fitness is coming along in leaps and bounds.
May need to frontload my miles this week since I've got a very unpredictable schedule including travel from Thur->Sun and I'm not sure how much running I'll be able to do, though should be able to squeeze some stuff in.
Plan is easy tomorrow and Wednesday with a long run on Tuesday. Gonna try to keep pace on the long run to ~7:35-45 range. Working a wider variety of paces seems like it can only be a good thing, and especially working a little harder on long runs seems like something that would be especially good for the half.
Workout
Run -- 4.78mi in 39:34 [8:17 pace]
Avg HR - 149
Notes
A few strides + ~6 second sprints up steep hill thrown in, but otherwise kept it easy. Legs as sore as they have been from running today, so I'm very happy to have been able to knock out this pace with ease today. Fitness is coming along in leaps and bounds.
May need to frontload my miles this week since I've got a very unpredictable schedule including travel from Thur->Sun and I'm not sure how much running I'll be able to do, though should be able to squeeze some stuff in.
Plan is easy tomorrow and Wednesday with a long run on Tuesday. Gonna try to keep pace on the long run to ~7:35-45 range. Working a wider variety of paces seems like it can only be a good thing, and especially working a little harder on long runs seems like something that would be especially good for the half.
1010
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2018, 06:07:00 pm »alternating 400's is rough. just something about it that always scares me. (odd maybe?).
Haha, I will admit being a little scared going into the workout too! Hard as heck. Looking forward a bit to doing it a second time, though. Probably in two-three weeks.
yup. playing catchup screws things up. might be good to "float into it" after you hit the lap key, instead of hitting the brakes hard etc. that way the transition period is definitely "fast enough", as you gradually slow down.
Yup, this makes a lot of sense. I did try this a bit at times, but was often so looking forward to the rest that I took it a bit too casually. Training this state of being alter while being relaxed will be really valuable. Told myself to just relax a lot in the workout, too.
1011
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2018, 10:25:42 am »
31-03-18
Workout
Run --
Warmup - 1.2mi @ 8:30 + 5 strides of 50m
Workout - 8 x (400 @ ~1:37 + 400 @ ~1:47) [so this was 4mi in 27:03, because I didn't get the paces quite right every time, for an average pace of 6:45/mile]
Cooldown - 2.15mi @ 9:30
Notes
So I did a half marathon specific workout I found on that blog I posted about recently: http://nateruns.blogspot.com/2015/01/workout-wednesday-400400-alternations.html
The blog post said to aim for 6-8 miles for half marathon, but I guess I will build to that over the coming weeks. I am still pretty new to running these sorts of paces, before this I'd only done 8 miles total a <7:00 pace, and not that many more at <7:20.
The idea is to alternative 400s such that the average pace is your target half marathon pace (so here it was 6:45, for a 1:28:30 half marathon). The fast 400s should be 20s/mile faster than target pace, and the slow "rest" 400s at 20s/mile slower. The "rest" pace isn't exactly slow for me, since that works out to like ~7:00-7:05 pace.
I really liked this workout! That's 4 miles of hard running, half of which was at ~6:20ish pace. I got better at finding the rhythm/pace without having to check my watch at 200m with time, though if you look at Strava you can see I blitzed the first 400 in 1:24, lol. But yeah, hitting 16 laps in basically 27 flat without going totally balls to the wall is pretty great.
Also, I picked up a cheap pair of Kinvara 8s since they're a pretty old shoe by now. Quite liked them! Feel super light, though I guess they're not really that much lighter than my Escalantes. They're a much firmer/more responsive ride, which is nice to have as a contrast. Bit better lateral stability, which makes them better suited for track work. Anyway, glad to have a second pair of shoes in the rotation (excl. my racers).
Actually went into this workout still feeling a little sore. It was also raining and the track was soaking wet, so all things considered I feel good about the result of this workout.
Big thing to improve at with this session pacing wise: I would slow down too hard when transitioning from the fast 400 to the rest 400, and then not pick it up until like 200m into the rep. More even "rest" reps would probably help me actually recover a bit more during then and help me extend the workout.
Easy run tomorrow to get over 30mi!
Workout
Run --
Warmup - 1.2mi @ 8:30 + 5 strides of 50m
Workout - 8 x (400 @ ~1:37 + 400 @ ~1:47) [so this was 4mi in 27:03, because I didn't get the paces quite right every time, for an average pace of 6:45/mile]
Cooldown - 2.15mi @ 9:30
Notes
So I did a half marathon specific workout I found on that blog I posted about recently: http://nateruns.blogspot.com/2015/01/workout-wednesday-400400-alternations.html
The blog post said to aim for 6-8 miles for half marathon, but I guess I will build to that over the coming weeks. I am still pretty new to running these sorts of paces, before this I'd only done 8 miles total a <7:00 pace, and not that many more at <7:20.
The idea is to alternative 400s such that the average pace is your target half marathon pace (so here it was 6:45, for a 1:28:30 half marathon). The fast 400s should be 20s/mile faster than target pace, and the slow "rest" 400s at 20s/mile slower. The "rest" pace isn't exactly slow for me, since that works out to like ~7:00-7:05 pace.
I really liked this workout! That's 4 miles of hard running, half of which was at ~6:20ish pace. I got better at finding the rhythm/pace without having to check my watch at 200m with time, though if you look at Strava you can see I blitzed the first 400 in 1:24, lol. But yeah, hitting 16 laps in basically 27 flat without going totally balls to the wall is pretty great.
Also, I picked up a cheap pair of Kinvara 8s since they're a pretty old shoe by now. Quite liked them! Feel super light, though I guess they're not really that much lighter than my Escalantes. They're a much firmer/more responsive ride, which is nice to have as a contrast. Bit better lateral stability, which makes them better suited for track work. Anyway, glad to have a second pair of shoes in the rotation (excl. my racers).
Actually went into this workout still feeling a little sore. It was also raining and the track was soaking wet, so all things considered I feel good about the result of this workout.
Big thing to improve at with this session pacing wise: I would slow down too hard when transitioning from the fast 400 to the rest 400, and then not pick it up until like 200m into the rep. More even "rest" reps would probably help me actually recover a bit more during then and help me extend the workout.
Easy run tomorrow to get over 30mi!
1012
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2018, 10:05:34 am »30-03-18
Notes
Feel trashed today, oof, despite 9 hours of decent sleep. Hip musculature in particular is sore, given the JJ stuff + sprints for first time in ages, though it's kinda nice, haha. Not surprised but golly it has hit me. Will see how i feel tomorrow -- may pysh the workout to Sunday. Pretty hyped to do it though, so may just go for it tomorrow.
Think I would be smart to take today as a full rest day (though I'll be on my feet in the kitchen most of the day) so nixing the calisthenics.
Chag sameach/have a good Good Friday y'all.
Pesach! (sorry I googled it, think it's a good response?)
Pesach sameach!
Thanks man! Nailed it
1013
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 30, 2018, 09:29:50 am »
30-03-18
Notes
Feel trashed today, oof, despite 9 hours of decent sleep. Hip musculature in particular is sore, given the JJ stuff + sprints for first time in ages, though it's kinda nice, haha. Not surprised but golly it has hit me. Will see how i feel tomorrow -- may pysh the workout to Sunday. Pretty hyped to do it though, so may just go for it tomorrow.
Think I would be smart to take today as a full rest day (though I'll be on my feet in the kitchen most of the day) so nixing the calisthenics.
Chag sameach/have a good Good Friday y'all.
Notes
Feel trashed today, oof, despite 9 hours of decent sleep. Hip musculature in particular is sore, given the JJ stuff + sprints for first time in ages, though it's kinda nice, haha. Not surprised but golly it has hit me. Will see how i feel tomorrow -- may pysh the workout to Sunday. Pretty hyped to do it though, so may just go for it tomorrow.
Think I would be smart to take today as a full rest day (though I'll be on my feet in the kitchen most of the day) so nixing the calisthenics.
Chag sameach/have a good Good Friday y'all.
1014
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 29, 2018, 04:50:22 am »
29-03-18
Workout
Run --
1.6mi in ~15 min
7 x ~6s hill sprint w/ ~45s walk back recovery [grade of hill ~10% i think?]
4mi in ~37 min
Notes
Legs always feel so dead from long runs, even if they're easy. Legs also feel "muscularly tired" towards the end of long runs, too. For example yesterday my heart rate didn't increase that much in the lat 3 miles, but the mental+muscular effort required to keep my legs moving at that, relatively easy, pace way increased. Nate Jenkins talks about this a bit on his blog and identifies one of the keys elements (in addition, obviously, to just lacking aerobic fitness) as running specific muscular weakness. His presceiption? More frequent hill sprints and strides. Not gonna argue with him given that I'd previously told myself on this log that I needed to do more of those. [Edit: looking back at his blog he says to aim for ~10s sprints, so I'll do them a bit longer enxt time]
Also added Jay Johnson's SAM warmup to today, felt good. Gonna get strong ass hips soon. Lots of overlap between it and what the PT assigned me anywa
Ran in tights. Legs felt sexy as fuck, haha. Was nice not having cold knees in this weather. Feel like they'll make even more of a difference on rainy days, though.
Probably going to rest tomorrow, then hit a workout of sorts on Saturday [thinking this: http://nateruns.blogspot.com/2015/01/workout-wednesday-400400-alternations.html aiming to average goal HM pace [6:45/mi], so that's 1:36/400 for the fast legs and 1:46 for the 'slow' -- i anticipate being pretty shitty at hitting the paces, at first, but it'll be fun + a learning experience -- if I pass on this I'll just do a tempo run I guess], then easy running on Sunday to get me to 33-35mi for the week.
Second edit: it's funny as heck looking at the data from my watch trying to work out what the heck is happening in a short sprint like that, it's totally lost and confused.
Third edit: I realised I've run 36 miles in the last 7 days. No wonder I feel a little beat up! Rest tomorrow, maybe skipping calisthenics too.
Been intensely stressed this week, too. Running has helped me stay chill but, ugh. Gf time + chill in the next few days.
Workout
Run --
1.6mi in ~15 min
7 x ~6s hill sprint w/ ~45s walk back recovery [grade of hill ~10% i think?]
4mi in ~37 min
Notes
Legs always feel so dead from long runs, even if they're easy. Legs also feel "muscularly tired" towards the end of long runs, too. For example yesterday my heart rate didn't increase that much in the lat 3 miles, but the mental+muscular effort required to keep my legs moving at that, relatively easy, pace way increased. Nate Jenkins talks about this a bit on his blog and identifies one of the keys elements (in addition, obviously, to just lacking aerobic fitness) as running specific muscular weakness. His presceiption? More frequent hill sprints and strides. Not gonna argue with him given that I'd previously told myself on this log that I needed to do more of those. [Edit: looking back at his blog he says to aim for ~10s sprints, so I'll do them a bit longer enxt time]
Also added Jay Johnson's SAM warmup to today, felt good. Gonna get strong ass hips soon. Lots of overlap between it and what the PT assigned me anywa
Ran in tights. Legs felt sexy as fuck, haha. Was nice not having cold knees in this weather. Feel like they'll make even more of a difference on rainy days, though.
Probably going to rest tomorrow, then hit a workout of sorts on Saturday [thinking this: http://nateruns.blogspot.com/2015/01/workout-wednesday-400400-alternations.html aiming to average goal HM pace [6:45/mi], so that's 1:36/400 for the fast legs and 1:46 for the 'slow' -- i anticipate being pretty shitty at hitting the paces, at first, but it'll be fun + a learning experience -- if I pass on this I'll just do a tempo run I guess], then easy running on Sunday to get me to 33-35mi for the week.
Second edit: it's funny as heck looking at the data from my watch trying to work out what the heck is happening in a short sprint like that, it's totally lost and confused.
Third edit: I realised I've run 36 miles in the last 7 days. No wonder I feel a little beat up! Rest tomorrow, maybe skipping calisthenics too.
Been intensely stressed this week, too. Running has helped me stay chill but, ugh. Gf time + chill in the next few days.
1015
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: March 28, 2018, 12:52:48 pm »
http://nateruns.blogspot.co.uk
this whole blog is fucking amazing. Fast dude (2:14:56 marathon, 64 half, sub 30 10k and sub 14 5k) with loads of detail in loads of areas. Giving me lots of ideas for sessions going forward, now that I'm gonna be incorporating more of that!
Edit: and one of his favourite workouts (for basically any distance, from 3k up to marathon) is very similar to the session Matt Centrowitz posted the other day: 8x400m w/ 200m rest, where the 400s are ~3-5k pace and the 200s recoveries are done at fast training run pace (~85% marathon pace), where Centro did 300/100 at basically those sorts of paces. Might give this a go on Friday?
Interview with him I'll listen to at some point: https://www.youtube.com/watch?v=_4dE5qoQWlE
His Strava (he doesn't run so hard nowadays, it seems, but still cool): https://www.strava.com/athletes/678711
I think adarq will be a big fan of this dude for a couple of reasons:
1: in the interview he talks about making it to the US World Championship team despite not being part of like a big training team and not having his own support crew/physio: "a lot of it was just I'm gonna train like and animal and see what happens, and I came out the other side"
2: he's a fan of training the ability to recover while moving at a decent pace (like in the workout above), which I think me and adarq have chatted about.
this whole blog is fucking amazing. Fast dude (2:14:56 marathon, 64 half, sub 30 10k and sub 14 5k) with loads of detail in loads of areas. Giving me lots of ideas for sessions going forward, now that I'm gonna be incorporating more of that!
Edit: and one of his favourite workouts (for basically any distance, from 3k up to marathon) is very similar to the session Matt Centrowitz posted the other day: 8x400m w/ 200m rest, where the 400s are ~3-5k pace and the 200s recoveries are done at fast training run pace (~85% marathon pace), where Centro did 300/100 at basically those sorts of paces. Might give this a go on Friday?
Interview with him I'll listen to at some point: https://www.youtube.com/watch?v=_4dE5qoQWlE
His Strava (he doesn't run so hard nowadays, it seems, but still cool): https://www.strava.com/athletes/678711
I think adarq will be a big fan of this dude for a couple of reasons:
1: in the interview he talks about making it to the US World Championship team despite not being part of like a big training team and not having his own support crew/physio: "a lot of it was just I'm gonna train like and animal and see what happens, and I came out the other side"
2: he's a fan of training the ability to recover while moving at a decent pace (like in the workout above), which I think me and adarq have chatted about.
1016
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 28, 2018, 06:39:03 am »27-03-18
Workout
SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]
SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]
Notes
Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.
Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.
I was absolutely fine after my first half - did a solid track session 2 days after - but I wasn't capable of pushing it "properly hard". For that reason, I think you'll be fine.
I think it's hard to push it properly if you haven't ever done one. So, simply based on no half marathon experience, I don't think you'll be able to destroy yourself in that race. I learned *alot* during my first half. I tried to address much of what I learned in that race, to my training etc, and towards my mental preparation for my recent half. So I was able to really push the pace considerably harder & more consistent for much longer, based on what I learned & how that helped me prepare.
so ya, if you get in "recovery fuel" very soon after the race, eat good, rest up, hydrate well, maybe some light walking and/or super light + short recovery runs. I think you'll probably be fine for that 5k.
after your second half you'll probably be wrecked. hah.
peace!!
Sick, this makes sense! I'll probably be doing some Edinburgh tourism around the race so there'll be a decent amount of walking to keep blood flowing. And definitely a lot of good eating.
1017
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 28, 2018, 06:37:59 am »
28-03-18
Workout
Run -- 10.17mi in 1:27:17
Notes
Nice, average 8:35 pace for almost 90 mins, and my longest run yet. Will start lengthening the long runs from here, probably want to do at least a couple at or longer than half distance before the race, I guess?
Felt pretty decent. Was raining hard the whole time, though. Think tights might be in order for rainy runs, since my legs did feel a little cold.
Blisters as non-issue, too, which was a fucking relief.
Workout
Run -- 10.17mi in 1:27:17
Notes
Nice, average 8:35 pace for almost 90 mins, and my longest run yet. Will start lengthening the long runs from here, probably want to do at least a couple at or longer than half distance before the race, I guess?
Felt pretty decent. Was raining hard the whole time, though. Think tights might be in order for rainy runs, since my legs did feel a little cold.
Blisters as non-issue, too, which was a fucking relief.
1018
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: March 27, 2018, 01:57:46 pm »
Badass runner I found on strava who seems to just rock up to marathons and try to hold on to the Olympic Trial qualifying pace (<2:19 or ~5:18/mile) for as long as he can.
First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview
Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307
And here for like a bit more:
https://www.strava.com/activities/1357335017/overview
Under a minute away from qualifying! What a badass approach
First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview
Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307
And here for like a bit more:
https://www.strava.com/activities/1357335017/overview
Under a minute away from qualifying! What a badass approach
1019
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 27, 2018, 12:31:10 pm »or maybe 5k will seem so easy that you'll dust me and get first OA. you never know.
looool, maybe, we'll see. i've looked at the winning times of the some of those races and sometimes they're won by 19:xx times, which with 2 more months of hard running I could probably do when still wrecked, and other days they're won by 16:xx, sooooo
1020
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 27, 2018, 05:17:17 am »
27-03-18
Workout
SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]
SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]
Notes
Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.
Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.
Workouts to include going forward:
Tempo w/ volume from 4-6 miles (~6:35-40 pace)
Fartleks -- building from like 15 x (1min@HM - 1min easy) up to like 30? [target HM pace = 6:50)
Some faster repeats from 400m-1k @ estimated 3k pace I guess.
Workout
SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]
SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]
Notes
Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.
Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.
Workouts to include going forward:
Tempo w/ volume from 4-6 miles (~6:35-40 pace)
Fartleks -- building from like 15 x (1min@HM - 1min easy) up to like 30? [target HM pace = 6:50)
Some faster repeats from 400m-1k @ estimated 3k pace I guess.