811
800m+ Running and/or Conditioning / Re: The 2018 Boston Marathon Thread
« on: April 16, 2018, 12:18:53 pm »YUKI. OMFG. COME ON.
greatest sports moment of my life what the fuck, i teared up watching this, actually amazing
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greatest sports moment of my life what the fuck, i teared up watching this, actually amazing
812
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 16, 2018, 11:13:50 am »
16-04-18
Notes
Hip flexor feeling a little better again today, might be able to go for a really light jog tomorrow. Might check out a local yoga place in the morning too! Should do more regular core/hip work and this studio is meant to be really great. Will do something tomorrow, in any case.
Notes
Hip flexor feeling a little better again today, might be able to go for a really light jog tomorrow. Might check out a local yoga place in the morning too! Should do more regular core/hip work and this studio is meant to be really great. Will do something tomorrow, in any case.
813
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 15, 2018, 05:09:23 am »
15-04-18
Notes
Hip flexor still pretty bad today. Hadn't realised quite how much general fatigue I'd built up recently. I guess looking back at my log it's not that surprising -- fairly stressful life stuff last couple of weeks + big uptick in volume and intensity. May (need to) take tomorrow too, but I think I'll come back feeling pretty strong and fresh.
Notes
Hip flexor still pretty bad today. Hadn't realised quite how much general fatigue I'd built up recently. I guess looking back at my log it's not that surprising -- fairly stressful life stuff last couple of weeks + big uptick in volume and intensity. May (need to) take tomorrow too, but I think I'll come back feeling pretty strong and fresh.
814
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 14, 2018, 09:26:56 am »
Strong agree with both of you. I think another factor is that my glutes had actually been more fatigued than I'd thought, ahich probably puts hips in an even more vulnerable position while running. Feeling a little better today, but definitely needs another couple of days of proper rest.
815
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 13, 2018, 06:20:17 am »
13-04-18
Workout
Warmup + strides
3 miles @ tempo [6:39, 6:36, 6:38]
Cooldown
Total -- 6.78mi
Notes
Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.
Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.
Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.
Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.
Workout
Warmup + strides
3 miles @ tempo [6:39, 6:36, 6:38]
Cooldown
Total -- 6.78mi
Notes
Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.
Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.
Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.
Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.
816
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: April 12, 2018, 05:44:44 pm »
http://nateruns.blogspot.co.uk/2016/12/my-current-training-plan.html
Nate Jenkins' general fitness/half-marathon plan. Must follow suit in adding more "muscle work" again. Can only help form and hopefully reduce injury proneness. Lessons to be learned even if it takes way more fitness than I have to be able to sustain this much work overall.
Nate Jenkins' general fitness/half-marathon plan. Must follow suit in adding more "muscle work" again. Can only help form and hopefully reduce injury proneness. Lessons to be learned even if it takes way more fitness than I have to be able to sustain this much work overall.
817
Shoes / Mizuno Wave Universe 5
« on: April 12, 2018, 12:02:20 pm »
http://www.doctorsofrunning.com/2014/02/mizuno-wave-universe-5-review.html
This shoe is absurd, basically a sock with a super thin sole.
Look at how it performs on these comparative graph's from runner's world: https://www.runnersworld.com/shoe/mizuno-wave-universe-5-mens
Weights 2.8 ounces! Wish I could find them in the UK, though they'd probably destroy me.
This shoe is absurd, basically a sock with a super thin sole.
Look at how it performs on these comparative graph's from runner's world: https://www.runnersworld.com/shoe/mizuno-wave-universe-5-mens
Weights 2.8 ounces! Wish I could find them in the UK, though they'd probably destroy me.
818
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 12, 2018, 08:18:03 am »- run 8.6 km, strides 20s x 6 w/60s walking rest
no individual km under 5:00, pacing win.
- stretch
total distance 9.9 km, total time 51:23. new seven-day total PR of 49.2 km. inching closer to 50.
Nice work lately, been crushing it.
819
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 12, 2018, 07:04:13 am »
12-04-18
Workout
Run -- 6.13mi in 49:25
Notes
This is that same hilly route that I did in early March. Surprised it's been so long! In any case, that time it took 55:23. Shaved off 6 minutes running at the same effort level.
As with last time I allowed my HR/effort to creep up during the big hill climb in the middle, but kept it deliberately shy of the effort level I feel in like a "tempo/threshold" run -- i.e. tried to keep it aerobic.
The half marathon course in Edinburgh has a fair bit of downhill, so getting practice running relaxed downhill here is useful.
This hip thing is a bit worrying, feels like it could be hip flexor tendinitis or something? Should probably rest tomorrow. Ughhhhhhhh. -- Attacking it with ice and foam rolling today. Let's see what happens.
Workout
Run -- 6.13mi in 49:25
Notes
This is that same hilly route that I did in early March. Surprised it's been so long! In any case, that time it took 55:23. Shaved off 6 minutes running at the same effort level.
As with last time I allowed my HR/effort to creep up during the big hill climb in the middle, but kept it deliberately shy of the effort level I feel in like a "tempo/threshold" run -- i.e. tried to keep it aerobic.
The half marathon course in Edinburgh has a fair bit of downhill, so getting practice running relaxed downhill here is useful.
This hip thing is a bit worrying, feels like it could be hip flexor tendinitis or something? Should probably rest tomorrow. Ughhhhhhhh. -- Attacking it with ice and foam rolling today. Let's see what happens.
820
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2018, 09:37:25 am »
10-04-18
Workout
Run -- 4.14mi in 33:46 [8:09 pace]
Notes
Will get in a nice relaxed easy run later. Right hip flexor a bit sore -- I think upping the volume/intensity while working on getting glutes firing may have put some new strain here. I'll be careful with it -- nothing hard until Friday. On Friday I'm just going to do a standard tempo workout. 30 mins @ ~6:40/mile.
Avg pace <8:10 with avg HR <150 for the first time
Run felt great! Calves, esp right calf, wrecked, but overall much less beaten up from yesterday than I expected. Still going to stick with just easy runs until tempo on Friday, though.
Workout
Run -- 4.14mi in 33:46 [8:09 pace]
Notes
Will get in a nice relaxed easy run later. Right hip flexor a bit sore -- I think upping the volume/intensity while working on getting glutes firing may have put some new strain here. I'll be careful with it -- nothing hard until Friday. On Friday I'm just going to do a standard tempo workout. 30 mins @ ~6:40/mile.
Avg pace <8:10 with avg HR <150 for the first time
Run felt great! Calves, esp right calf, wrecked, but overall much less beaten up from yesterday than I expected. Still going to stick with just easy runs until tempo on Friday, though.
821
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2018, 05:28:02 am »that fartlek is not easy ... great work dude. i've never completed one of those properly - I get too greedy and fall apart. also awesome how PR's can sneak in there.
that's a serious session!#!@$
Jake & the Kenyans I follow do variations and that specific one, ALOT.
Yeah, I'm happy I got through it! Was pretty tough from reps 4-10 or so, but then I settled into a rhythm and it became a lot of fun. The blog I read about it on said that the really top guys can get down to ~5k pace or a bit faster for the hard sections, and I'm obviously far from that level of fitness, so I'm pretty happy that I managed to average roughly my estimated 10k pace during the hard parts of the reps(that Jack Daniels' calculator says a 19:13 5k = 39:51 10k, i.e. 6:25 pace). I only had one lap where I apparently really pushed it and averaged 5:45 pace, and that was right near the start. Finding that right pace/effort relatively early on was good.
If I were doing this session in prep for a 5k I think I'd keep the "off" sections a bit slower and then hit the "on" portions harder, but since I'm doing this in the run-up for a half keeping that "on" pace in this range seems fine, as long as it's a fair bit faster than target half pace, and trying to progress the "off" portion to being more like 7:40-8:00 pace seems like it would be the most appropriate way to progress. That requires learning to relax at a decent clip and also the focus to just float down into that pace instead of hitting the breaks too hard -- good mental training for racing I reckon.
822
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 09, 2018, 06:25:25 am »
09-04-18
Workout
Run --
Warmup ~1 mi @ 8:10 pace
Fartlek -- 25 x (1 min on + 1 min off) [averaged 6:26/8:25 mile pace for on and off, I believe]
Cooldown ~ 1.3 mi @ 9:30 pace
Total -- 9.08mi
Notes
This was fun as heck.
The fartlek portion included a 44:59 10k, which is an amusing PR.
Workout
Run --
Warmup ~1 mi @ 8:10 pace
Fartlek -- 25 x (1 min on + 1 min off) [averaged 6:26/8:25 mile pace for on and off, I believe]
Cooldown ~ 1.3 mi @ 9:30 pace
Total -- 9.08mi
Notes
This was fun as heck.
The fartlek portion included a 44:59 10k, which is an amusing PR.
823
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 08, 2018, 06:43:50 pm »
08-04-18
Notes
Back from travel, was good. Exhausted, gonna sleep great tonight.
Plan this week is "Kenyan standard fartlek" tomorrow, so ~25 x (1 min hard / 1 min medium) and either a longer tempo or another alternation workout later in the week. Probably also a 10+ miler at the weekend, likely easy since I'm planning these two harder workouts. Aiming for 35+ miles this week.
Notes
Back from travel, was good. Exhausted, gonna sleep great tonight.
Plan this week is "Kenyan standard fartlek" tomorrow, so ~25 x (1 min hard / 1 min medium) and either a longer tempo or another alternation workout later in the week. Probably also a 10+ miler at the weekend, likely easy since I'm planning these two harder workouts. Aiming for 35+ miles this week.
824
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 07, 2018, 01:13:20 pm »
07-04-18
Workout
Run --
~1mi warm-up
2mi @ tempo (6:36, 6:29)
Stand around for a while waiting for a bridge ti lower so I could across
1mi hard (6:07)
~1mi cooldown
Notes
Was in a bit of a hurry and so was annoyed by the bridge so ran hard to get back, haha.
Over 30 miles again this week.
Workout
Run --
~1mi warm-up
2mi @ tempo (6:36, 6:29)
Stand around for a while waiting for a bridge ti lower so I could across
1mi hard (6:07)
~1mi cooldown
Notes
Was in a bit of a hurry and so was annoyed by the bridge so ran hard to get back, haha.
Over 30 miles again this week.
825
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 06, 2018, 05:52:34 am »
06-04-18
Workout
Run -- 5.27mi in 44:59 [~8:30 pace]
Notes
Calves wrecked. Quick run in the morning here. Tomorrow rest again.
Workout
Run -- 5.27mi in 44:59 [~8:30 pace]
Notes
Calves wrecked. Quick run in the morning here. Tomorrow rest again.