Author Topic: warpspeed to the new scenario (Read 640316 times)

Joe · « **Reply #405 on:** March 02, 2018, 12:51:49 pm »

02-03-18

Workout

Run -- 6.01mi in 58:21 [9:00, 9:45, 10:00, 9:36, 10:16, 9:34]

Notes

Has not stopped snowing since my last run, so this was in much thicker snow sitting on top of a layer of compacted snow and ice. Fucking hard to run on! Legs and calves feeling it pretty hard even though it was a very easy effort cardio wise [only 147 average HR].

Hoping the weather clears up soon! Looks like the thaw will begin tomorrow. Want to put in a workout on Sunday. If the weather is permitting I'm gonna try for like 4xMile w/ 1-2 min rest, aiming for sub 7:00. But we'll see, that might be a bit ambitious for now.

The track in the park I ran at was closed, but it looked so tempting. The snow was so pristine on it, I wish I had my phone to take some snaps. Eventually I couldn't resist and climbed the fence and did like 2 miles on the track, which was fun. Being the only person in a pristine white snow landscape running on a track was a sick feeling.

Need to do some BW stuff. Will make sure to do it from next week, another busy weekend and I'll be tired so want to direct spare energy to a good hard run if possible.

Joe · « **Reply #406 on:** March 02, 2018, 12:56:38 pm »

Quote from: adarqui on February 27, 2018, 08:38:16 pm

lmao you forgot to mention the vegan burger .. worthy of an edit

we talked on FB but ya worth mentioning on here, absolutely awesome long run, especially considering the pre-run debacle

Lol, okay finally getting round to typing this up. One of my friends I was running with was responsible for putting together the questions used for the tournament this weekend, on top of his usual heavy PhD workload, so he basically hadn't had time to eat more than a small snack between Friday lunch and Sunday 3pm. He was like "guys, I need to fucking eat a big meal or I'm not gonna run" and me and the other chap I was running with were quite wary because a long run soon after a big meal is rough as fuck.

Me and the other guy had to get a train at like 7, so that left minimal digestion time given the length of run planned and distance from places to the station. We went for burgers b/c that's what our friend wanted (we caved because he had given us a place to stay overnight, etc. and was being very generous generally, and we figured we'd be able to get something light). Unfortunately, because it was Sunday they weren't doing anything other than burgers (i.e. the exciting looking bbq pulled jackfruit sandwich wasn't available

). So we all had burgers/veggie burgers then walked back to his to prep for the run, setting off for the workout like maybe 40 mins after finishing eating.

It was brutal. I spent basically the first 2/3 of the run with a crazy stomach ache and being pretty near to vomiting. The last third was spent needing to shit.

Still, was good fun and good bonding time. Don't recommend it though.

LBSS · « **Reply #407 on:** March 03, 2018, 01:48:14 am »

when i was in college we had ultimate practice late at night in the winter because that's when we could get the indoor football field. one day i was hungry before practice so i scarfed down a grilled cheese sandwich and fries right before i left. only time i've ever puked from exercise. it was not pleasant.

Mikey · « **Reply #408 on:** March 03, 2018, 01:51:59 am »

Quote from: LBSS on March 03, 2018, 01:48:14 am

when i was in college we had ultimate practice late at night in the winter because that's when we could get the indoor football field. one day i was hungry before practice so i scarfed down a grilled cheese sandwich and fries right before i left. only time i've ever puked from exercise. it was not pleasant.

Lesson learnt!

Joe · « **Reply #409 on:** March 04, 2018, 05:23:28 am »

04-03-18

Workout

Run --

warm up ~1.7mi, including 4x~100m strides

did some dynamic stretching, etc.

4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.

cool down ~1.7 mi

Total distance -- 7.66 in 1:05:12

Notes

First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.

Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].

So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.

Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.

Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake

adarqui · « **Reply #410 on:** March 04, 2018, 07:55:47 pm »

Quote from: Joe on March 04, 2018, 05:23:28 am

04-03-18

Workout

Run --

warm up ~1.7mi, including 4x~100m strides

did some dynamic stretching, etc.

4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.

cool down ~1.7 mi

Total distance -- 7.66 in 1:05:12

Notes

First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.

Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].

So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.

Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.

Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake

That's a great session.

Curious to see what happens when you do this on the track.

btw, eventually, i'd say do jogging rest, even if it's as slow as walking. It can make a huge difference. I've seen videos of elites like Mo Farah jogging at slower than walking pace after hard repeats etc, seems like most coaches want their athletes to continue to do some kind of run-like-specific movement, even if it's crazy slow. It made a big difference for me for sure, walking rest changes the game mentally.

One example I have of that, is when I was training with that dude Mitchell. He could hit our repeat numbers if he walked between reps, but once he started jogging between reps, even at like 2-3 mph (slow as f jog), he couldn't hit those repeats like he could when he did walking rest. There's no reason that should happen. I mean, I was jogging next to him as he walked, and then the same when he went from walking to ninja jog.

Also, with the people I train with on Tuesday's, all of the faster people use jogging rest. Everyone who is alot slower, walks or stands around. People are training at their respective paces too, so, potentially an interesting key differentiator as someone progresses IMHO.

peace!

Joe · « **Reply #411 on:** March 05, 2018, 03:16:27 am »

Quote from: adarqui on March 04, 2018, 07:55:47 pm

Quote from: Joe on March 04, 2018, 05:23:28 am
04-03-18

Workout

Run --

warm up ~1.7mi, including 4x~100m strides

did some dynamic stretching, etc.

4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.

cool down ~1.7 mi

Total distance -- 7.66 in 1:05:12

Notes

First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.

Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].

So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.

Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.

Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake

That's a great session.

Curious to see what happens when you do this on the track.

btw, eventually, i'd say do jogging rest, even if it's as slow as walking. It can make a huge difference. I've seen videos of elites like Mo Farah jogging at slower than walking pace after hard repeats etc, seems like most coaches want their athletes to continue to do some kind of run-like-specific movement, even if it's crazy slow. It made a big difference for me for sure, walking rest changes the game mentally.

One example I have of that, is when I was training with that dude Mitchell. He could hit our repeat numbers if he walked between reps, but once he started jogging between reps, even at like 2-3 mph (slow as f jog), he couldn't hit those repeats like he could when he did walking rest. There's no reason that should happen. I mean, I was jogging next to him as he walked, and then the same when he went from walking to ninja jog.

Also, with the people I train with on Tuesday's, all of the faster people use jogging rest. Everyone who is alot slower, walks or stands around. People are training at their respective paces too, so, potentially an interesting key differentiator as someone progresses IMHO.

peace!

Yeah, I definitely agree in general! Last time I did mile repeats I did jogging rest between them, but that was just 2x1 mile so it was less of a workout. I am still trying to figure out tempo workouts and repeats and all that, and I wanted to go a bit harder with it on this workout, so I gave myself an easier version of rest to make up for it. Next time definitely jogging in between though -- I probably don't need as much volume of hard work as I did in that session, so paring it back to 3x1mile with jog rest, or similar, will be enough to get the benefits without being too taxing, I imagine.

Edit: a lot of the Pfitzinger LT workouts are structured like "16 min @ LT, 4 min jog rest, 12 min @ LT" which seems like an interesting way to set it up. I wanted to keep the rest a lot shorter (90s is pretty short for repeats, I think -- my HR was getting down to ~130 by the end of the rest, jogging it'd probably only drop to 150 in that period) but I could see that with long work periods a longer rest like that would be welcome.

Joe · « **Reply #412 on:** March 05, 2018, 04:51:56 am »

05-03-18

Workout

Run -- 6.17mi in 55:23 8:45, 8:58, 9:05, 8:22, 9:19, 9:20]

Notes

Lots of hills in this run.

Check out that big boy in the middle.

Bit of a right achilles niggle, hopefully it'll sort itself out. May take tomorrow off to be safe.

Have been eating very badly recently. It's one thing to not track weight, but relentless snacking isn't ideal! Will sort this out.

adarqui · « **Reply #413 on:** March 05, 2018, 08:44:22 pm »

Quote from: Joe on March 05, 2018, 03:16:27 am

Quote from: adarqui on March 04, 2018, 07:55:47 pm
Quote from: Joe on March 04, 2018, 05:23:28 am
04-03-18

Workout

Run --

warm up ~1.7mi, including 4x~100m strides

did some dynamic stretching, etc.

4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.

cool down ~1.7 mi

Total distance -- 7.66 in 1:05:12

Notes

First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.

Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].

So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.

Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.

Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake

That's a great session.

Curious to see what happens when you do this on the track.

btw, eventually, i'd say do jogging rest, even if it's as slow as walking. It can make a huge difference. I've seen videos of elites like Mo Farah jogging at slower than walking pace after hard repeats etc, seems like most coaches want their athletes to continue to do some kind of run-like-specific movement, even if it's crazy slow. It made a big difference for me for sure, walking rest changes the game mentally.

One example I have of that, is when I was training with that dude Mitchell. He could hit our repeat numbers if he walked between reps, but once he started jogging between reps, even at like 2-3 mph (slow as f jog), he couldn't hit those repeats like he could when he did walking rest. There's no reason that should happen. I mean, I was jogging next to him as he walked, and then the same when he went from walking to ninja jog.

Also, with the people I train with on Tuesday's, all of the faster people use jogging rest. Everyone who is alot slower, walks or stands around. People are training at their respective paces too, so, potentially an interesting key differentiator as someone progresses IMHO.

peace!

Yeah, I definitely agree in general! Last time I did mile repeats I did jogging rest between them, but that was just 2x1 mile so it was less of a workout. I am still trying to figure out tempo workouts and repeats and all that, and I wanted to go a bit harder with it on this workout, so I gave myself an easier version of rest to make up for it. Next time definitely jogging in between though -- I probably don't need as much volume of hard work as I did in that session, so paring it back to 3x1mile with jog rest, or similar, will be enough to get the benefits without being too taxing, I imagine.

Edit: a lot of the Pfitzinger LT workouts are structured like "16 min @ LT, 4 min jog rest, 12 min @ LT" which seems like an interesting way to set it up. I wanted to keep the rest a lot shorter (90s is pretty short for repeats, I think -- my HR was getting down to ~130 by the end of the rest, jogging it'd probably only drop to 150 in that period) but I could see that with long work periods a longer rest like that would be welcome.

ya it also depends on what part of the progression they are on, as they get closer to competition, they will shorten those jog rest sections, AFAIK. So, for lots of runners, it's more of an "ease into it approach" as they slowly build towards a 4-6 week sharpening phase before their race.

so, if you see 4min etc at some point, they may shorten it considerably (60-90s) come 4-6 weeks out from their taper (which is ~2 weeks out).

could be wrong given the context, but that's what i've seen frequently.

Quote from: Joe on March 05, 2018, 04:51:56 am

05-03-18

Workout

Run -- 6.17mi in 55:23 8:45, 8:58, 9:05, 8:22, 9:19, 9:20]

Notes

Lots of hills in this run.

Check out that big boy in the middle.

Bit of a right achilles niggle, hopefully it'll sort itself out. May take tomorrow off to be safe.

Have been eating very badly recently. It's one thing to not track weight, but relentless snacking isn't ideal! Will sort this out.

that hill is solid! nice gap times! seems like a good spot for occasional hill repeats .. need to ease into it though with elevation, definitely stresses the ankle more given the joint angles.

i'd def take tmw off if you feel anything in the achilles. always be a bit more careful with that. don't want it to become "chronically achy", then it just sticks in your mind alot, easy to worry when the achilles starts bugging :/

peace!

Joe · « **Reply #414 on:** March 07, 2018, 05:26:31 am »

07-03-18

Workout

Didn't fully track but was something along these lines:

4 x 10 NG chins
4 x 12 pushups [lol i'm so bad at these]
3 x 12 KB rows @ 24kg
3 x 6 KB OHP @ 16kg

Notes

Achilles feeling better than it did yesterday or Monday, but still not 100%, so I'm not going to run today either. Do have an exercise urge so will get calisthenics in this eve.

Joe · « **Reply #415 on:** March 08, 2018, 04:53:38 am »

08-03-18

Workout

Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]

Notes

Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.

Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.

Sore from bw stuff not too bad.

adarqui · « **Reply #416 on:** March 08, 2018, 03:59:52 pm »

Quote from: Joe on March 08, 2018, 04:53:38 am

08-03-18

Workout

Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]

Notes

Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.

nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.

Quote

Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.

Sore from bw stuff not too bad.

i didn't know you were always running with gloves hah.

Joe · « **Reply #417 on:** March 08, 2018, 04:28:22 pm »

Quote from: adarqui on March 08, 2018, 03:59:52 pm

Quote from: Joe on March 08, 2018, 04:53:38 am
08-03-18

Workout

Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]

Notes

Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.

nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.

Quote
Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.

Sore from bw stuff not too bad.

i didn't know you were always running with gloves hah.

The gloves were very necessary for me. I had a shitty thin pair that were fine until it got into the 30s. When it was that cold I basically wouldn't be able to type for like 30 mins after a run even with those gloves, so I had to get warmer ones!

adarqui · « **Reply #418 on:** March 08, 2018, 05:51:05 pm »

Quote from: Joe on March 08, 2018, 04:28:22 pm

Quote from: adarqui on March 08, 2018, 03:59:52 pm
Quote from: Joe on March 08, 2018, 04:53:38 am
08-03-18

Workout

Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]

Notes

Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.

nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.

Quote
Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.

Sore from bw stuff not too bad.

i didn't know you were always running with gloves hah.

The gloves were very necessary for me. I had a shitty thin pair that were fine until it got into the 30s. When it was that cold I basically wouldn't be able to type for like 30 mins after a run even with those gloves, so I had to get warmer ones!

damn that sounds cold af. I had to wear gloves for that ultra vista 360 relay, was frozen. can't imagine having to do that pretty much every run. when do you get "perfect running weather"?

Joe · « **Reply #419 on:** March 08, 2018, 06:15:43 pm »

Quote from: adarqui on March 08, 2018, 05:51:05 pm

Quote from: Joe on March 08, 2018, 04:28:22 pm
Quote from: adarqui on March 08, 2018, 03:59:52 pm
Quote from: Joe on March 08, 2018, 04:53:38 am
08-03-18

Workout

Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]

Notes

Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.

nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.

Quote
Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.

Sore from bw stuff not too bad.

i didn't know you were always running with gloves hah.

The gloves were very necessary for me. I had a shitty thin pair that were fine until it got into the 30s. When it was that cold I basically wouldn't be able to type for like 30 mins after a run even with those gloves, so I had to get warmer ones!

damn that sounds cold af. I had to wear gloves for that ultra vista 360 relay, was frozen. can't imagine having to do that pretty much every run. when do you get "perfect running weather"?

looks like we'll be getting decent temps (those correspond to 50s F), however look at that rain. ugh this country's weather is so shitty

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Author Topic: warpspeed to the new scenario (Read 640316 times)

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

LBSS

Re: warpspeed to the new scenario

Mikey

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Joe

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adarqui

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Joe

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Joe

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adarqui

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Joe

Re: warpspeed to the new scenario

Joe

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adarqui

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Joe

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adarqui

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario