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#7885982 - 09/29/14 12:54 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
stickaz_old Offline
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I'm thinking cheese goggles is back to being faster than me again. Fuck lol (and good job man)
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#7891279 - 10/01/14 04:26 PM Re: Running/Cardio Thread [Re: stickaz_old]
Ampsman in Extremis Offline
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Fuck me, I just got worked.
I went out for a lunch run and didnt think it would be that hot so didnt bring any water.
Ended up doing a 3 mile warm up, 6x800 and 2.5 mile cool down, I havent been that thirsty in a while.
oh and my splits...2:53, 2:50, 2:52, 2:55, 2:49, 2:52.
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#7891311 - 10/01/14 04:44 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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God damned heat wave.
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#7891313 - 10/01/14 04:47 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
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Ha, finally not 90 here!! I'm loving this 70s shit!
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#7891809 - 10/01/14 10:57 PM Re: Running/Cardio Thread [Re: SJP0tato]
SJP0tato Offline
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Previous post 1+ month ago:
 Originally Posted By: SJP0tato
This is my 6th week with my new routine: 2 speed days (tues/thurs), 1 recovery/slower run (wed), and 1 "long" run (sat).


A few weeks ago I added in another easy day on Monday, and starting this week am going to add another easy day on Friday (7 weeks until the half-marathon, I'm planning on a ~1 week taper).

So roughly: M-easy(10K), T-speedwork (~5mi), W-easy (10K), Th-speed(~6mi), F-easy(10K), S-long(~14mi, about 2-hrs)

I wanted to ask opinions on what I should focus on for speed work:
For awhile I've been doing 1 day of Fartleks (random speeds/distances under 7:00 pace), and the 2nd speedwork a treadmill tempo run (start around 9:00 pace, work down to 6:30 by 1.5 miles and hold for 6 miles). Should I mix it up a little bit and switch to intervals for one/both of these? Or does this seem like a good plan to finish out my training the next couple months?
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#7891917 - 10/02/14 01:31 AM Re: Running/Cardio Thread [Re: SJP0tato]
Sir Ironpool Offline
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I was given a tip by a 2:20 marathoner that 2 mile repeats at lower than race pace work well for marathons. I did them and am convinced they're what made get my BQ. No reason they wouldn't work for a half.

I like the idea of the body getting used to and comfortable with running faster than race pace.
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#7892134 - 10/02/14 08:42 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
SJP0tato Offline
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 Originally Posted By: Mrs. Ironmom
I was given a tip by a 2:20 marathoner that 2 mile repeats at lower than race pace work well for marathons. I did them and am convinced they're what made get my BQ. No reason they wouldn't work for a half.

I like the idea of the body getting used to and comfortable with running faster than race pace.


That's a good tip, thanks!

I feel like my base endurance is pretty solid, I have no problems holding an 8:30-ish pace for ~14 miles. It's the speed that seems to kill me still. I think/hope I just need to get used to the additional pain that the faster pace brings, and not get psyched out by it mostly. I guess that's the main difference between a "fun run" vs a "race". \:\)
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#7892665 - 10/02/14 11:42 AM Re: Running/Cardio Thread [Re: SJP0tato]
Design Offline
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I agree - I've been training above my goal pace for at least 1-2 runs a week. And I am seeing solid results.

I think the key is tricking the body late in the run to go fast(er), when the mental/physical fatigue kicks in. For me, these are my "short" runs between 3-6 miles.

I know everyone is different but I think we all agree that the more often we flirt with our limits, the quicker our bodies adapt.
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#7894843 - 10/03/14 12:00 PM Re: Running/Cardio Thread [Re: Design]
Design Offline
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I'll also add that I'm finally adding interval/speedwork training using a smiliar formula to what's linked below.

Like many, I'm limited to the treadmill 4-5 days a week. Keep y'all posted on how things go...
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#7895132 - 10/03/14 01:43 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old Offline
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my mind is bottled when mph [instead of pace/mile] is referenced
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#7895146 - 10/03/14 01:51 PM Re: Running/Cardio Thread [Re: stickaz_old]
Design Offline
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Speed is pretty arbitrary. My focus is more on warm-up and rest times between intervals.

Also, because not all treadmills have pace/mi readouts.
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#7896964 - 10/05/14 10:04 AM Re: Running/Cardio Thread [Re: Design]
Cheesegoggles Offline
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Week 2 down

4x1200 intervals on the treadmill on Tuesday
5 mile tempo run on the treadmill on Thursday
12 mile long run outside at 9:04/mile

I felt some hamstring discomfort when I started walking at the end - the same problem that limited me last time I trained for a full. Going to get on top of cross-training and stretching to see if I can't avoid problems with it this time around.
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#7897863 - 10/06/14 12:12 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
Design Offline
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^^Nice job man. Cross-training (weights) made a big difference for me as well. Do you think your cramping might be tied to your sodium levels?



Resumed my longer runs after being absent for 4 weeks. Time suffered a bit; 10 miles @ 85:32. I don't think I'll hit my stretch goal of an 8 min/mile pace by end of October. But hoping to keep things consistent enough for a PR.

3 weeks until the next race.
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#7898609 - 10/06/14 01:38 PM Re: Running/Cardio Thread [Re: Design]
Ampsman in Extremis Offline
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So I hired a coach. Theres a local guy who has been tearing it up on Strava, one of his posts he mentioned he had some coaching openings.
I emailed him back and forth and really liked his attitude and philosophy.
He is also the 2012 USA Track & Field 10K trail champion and just raced in Italy at some trail world championships.
Anyway, I just started last friday on his plan. He stresses speed, but not necessarily specific speed workouts. You will do say 40 minutes with some hill strides thrown in at the end.
On saturday he wanted me to do 2+ hours with 6 x 60 second hill strides at the end.
I did about 13 miles with almost 4k of vert, I was out of water and hot and was thinking of every reason not to do those strides at the end. I ended up running them on a 12% grade and swore every one would be my last, but knocked out all 6. They fucking destroyed me.
Anyway, I'm pretty stoked about new workouts and having someone push me a little harder.
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#7898692 - 10/06/14 02:23 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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Guess I'll just have to stick to racing at altitude to stay anywhere near competitive with you, ya bastard!

Last week ended up being very light with 3 days off, so my plan was to do a tough run up Mt. Wilson. Figured pretty early on that it wasn't going to happen though. Fucking 90 degrees and mostly exposed I turned around at the halfway point....almost 3k feet in 3.5 miles. 7.5 miles total felt like more than enough for today.

Gotta ramp it up the next 3 weeks though. Bootlegger 50k in 4 weeks.
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#7909177 - 10/12/14 11:48 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
silentfurymm Offline
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And done. Not as fast as I wanted, but finished. Was feeling great at mile 9, then it started going back up and just killed me. Legs hurt bad.
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#7909447 - 10/12/14 03:17 PM Re: Running/Cardio Thread [Re: silentfurymm]
Cheesegoggles Offline
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Registered: 07/10/08
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Week 3

6x800 intervals on Tuesday
7 mile tempo run on Friday (day late due to traveling)
13.1 mile long run today

So last week I did my long run in the morning at 9:05/mile after leaving the house pretty much right after I got up. Had a quick breakfast, no coffee, grabbed some Clif Blocks, and went right at it. This is a little different from the normal long run routine in that I like to eat a good 90 minutes or so prior to the run, have some coffee, etc. And I felt a little taxed later in the run not to mention having to take a dump at the visitor's center in the park about halfway through.

So this week I thought I would get up earlier, have a good breakfast and my coffee, clean out the bowels, and generally just do everything right in anticipation of doing my long run today comfortably at 9:00 to 9:10/mile.

It didn't matter though. I only had to run about ten yards when I knew this wasn't going to be the best day. My legs were just heavy and sluggish. Probably my shitty diet for the last few days. Did 13.1 at 9:35/mile.

Two good things though:

1. I was not taxed cardiovascularly at all. Not once. Could have run all day from that perspective.

2. My best mile by a good margin was my last one at 8:47. So I finished with gas in the tank.

It was just one of those days where I felt like I was running with ankle weights on for the most part.
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#7909477 - 10/12/14 03:39 PM Re: Running/Cardio Thread [Re: silentfurymm]
Sir Ironpool Offline
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 Originally Posted By: silentfurymm
And done. Not as fast as I wanted, but finished. Was feeling great at mile 9, then it started going back up and just killed me. Legs hurt bad.


Congrats man!!!
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#7910920 - 10/13/14 12:30 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Registered: 12/11/02
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Nice job guys. Solid results.

Got sick this week but managed to squeeze out another 10 on Friday @ 88:49. I've been averaging around 20-25/week in preparation for a 10 miler in two weeks, followed by the Vegas Half Marathon in mid-November.

Interestingly enough, I'm finding as the kids get older it's getting MUCH harder to work in the training miles. Going to re-evaluate my schedule after Vegas and see if I can tweak the days around.
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#7911144 - 10/13/14 02:05 PM Re: Running/Cardio Thread [Re: Design]
dirtyS13drifta
Unregistered



Dear feet,

I can not figure out your problem.
When I do the following:
Randomly run a 1/2
run 15 miles in a week
continually do 10 mile weeks
You're happy

The minute I cross 23 miles over 2 weeks, even if built up to. You explode in pain every morning for the following week.
So kindly go fuck yourselves feet.

signed,
this runner(who's wonder if he needs to give up running).


CN: after finally crossing the 10 miles threshold for 2 consecutive weeks, I did an lower week of 9 miles. Now my plantar hurts. FUCK!!!

Edited by dirtyS13drifta (10/13/14 02:07 PM)
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#7911180 - 10/13/14 02:29 PM Re: Running/Cardio Thread [Re: ]
Sir Ironpool Offline
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Have you looked at your shoes? Maybe you need more/less support? More cushioning?
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#7911214 - 10/13/14 02:40 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



60 miles into these shoes.

I wondering if my lacksidasical approach to stretching is contributing.
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#7911279 - 10/13/14 03:11 PM Re: Running/Cardio Thread [Re: ]
Design Offline
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Quite a hot topic as to whether stretching actually helps. I find it does, both before and after (combined with range of motion exercises).
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#7911328 - 10/13/14 03:24 PM Re: Running/Cardio Thread [Re: Design]
dirtyS13drifta
Unregistered



 Originally Posted By: Design
Quite a hot topic as to whether stretching actually helps. I find it does, both before and after (combined with range of motion exercises).

Well the evidence for plantar Fasciitis is it does generally help


Though in my searching I did find this new information based on a new study..
This is news to me though, 3 month recovery vs 9 month.

http://well.blogs.nytimes.com/2014/09/15/heel-pain-treatment/?_php=true&_type=blogs&_r=0
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#7911372 - 10/13/14 03:36 PM Re: Running/Cardio Thread [Re: ]
stickaz_old Offline
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sorry to hear man \:\(

wish you the best. I think you need to change something up a little? Perhaps something you are doing is aggravating it/causing the pain?

I do see some 'somewhat fast' aka ~7:00/mi paces from you crop up then you're back on here complaining about your feet.... what if you stick to 9:00/+, aka my speed? \:D
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#7911391 - 10/13/14 03:41 PM Re: Running/Cardio Thread [Re: ]
slackereg6 Offline
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Registered: 09/18/05
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This thread always makes me feel slow.

Had to take a few weeks of due to being sick and this was the first week back. 32 miles including an 8 mile run at goal race pace. Ended the week with a 14 mile at 10min/mile pace. Hope the long ones get better as the temps drop out of the 80's.
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#7911441 - 10/13/14 03:56 PM Re: Running/Cardio Thread [Re: stickaz_old]
dirtyS13drifta
Unregistered



 Originally Posted By: zakcits
sorry to hear man \:\(

wish you the best. I think you need to change something up a little? Perhaps something you are doing is aggravating it/causing the pain?

I do see some 'somewhat fast' aka ~7:00/mi paces from you crop up then you're back on here complaining about your feet.... what if you stick to 9:00/+, aka my speed? \:D

I had a similar thought for a while. but the only speed work I'd done was mild (7 pace) 1/4 milers a week before I "went down". I then had 4 days off before a 9/min pace day.

I've tried to slow it down. I did end up running a little faster than I mean last week (9 & 8:3), while I meant to run be closer to 10.
I've tried to work on slowing down, it seems like I just fall into a 9/pace easily. Idk.

I probably didn't need the speed work 2 weeks ago, but I was a bit bored. I was trying to get 12 miles of base before adding any real speed work. But it seems like I hit a wall around the 2nd week of 12.

Now it could be that the cycling is taxing me a bit so when I run I'm on tired legs and therefore running sloppy?
I know my quads were sore going into thursday.

Well back to the drawing board.


Edited by dirtyS13drifta (10/13/14 03:59 PM)
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#7911454 - 10/13/14 04:02 PM Re: Running/Cardio Thread [Re: ]
stickaz_old Offline
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Registered: 02/04/01
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I had the same problem with my swim [from biking] and always carefully segmented running days away from either...

/got nothing

//still slow

///and fat
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#7911461 - 10/13/14 04:06 PM Re: Running/Cardio Thread [Re: ]
Design Offline
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Registered: 12/11/02
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I think Stickaz is onto something. Maybe swap around the run/bike so you can divert your mental focus to technique. See if things get better (in addition to stretching).
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#7911505 - 10/13/14 04:23 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old Offline
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Registered: 02/04/01
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like my somewhat-arbitrary schedule is:
Sat: surf [aka rest]
Sun: surf + long run
Mon: swim [no bike!]
Tues: Bike commute + lift
wed: swim [no bike!] +lift
th: Bike commute + speed/tempo work [usually skip/lol]
F: Bike commute + brick [3-4 miles]
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#7911512 - 10/13/14 04:26 PM Re: Running/Cardio Thread [Re: Design]
dirtyS13drifta
Unregistered



Problem is most my running and all my cycling is commuting
somedays I'll cycle both ways
Some days I'll run one way and cycle the other,
some days I'll run one and transit the other.

Depends on my gear/weather, so it's trick to "separate" them. I mean I try to not do doubles on run days. It's only 4-5 miles, but I have this problem of hating going slow on bike(even if I never go "fast")


I had my flu shot, so I assumed the muscle soreness was that. But now I'm wondering if it's from me still getting used to cycling now that I'm back at work full-time.


Oh and fwiw, I've dropped weights from my schedule due to time constraints.

Edited by dirtyS13drifta (10/13/14 04:28 PM)
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#7911521 - 10/13/14 04:30 PM Re: Running/Cardio Thread [Re: ]
Sir Ironpool Offline
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 Originally Posted By: dirtyS13drifta
60 miles into these shoes.

I wondering if my lacksidasical approach to stretching is contributing.




I never stretch...never have either.
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#7911527 - 10/13/14 04:33 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



 Originally Posted By: Mrs. Ironmom
 Originally Posted By: dirtyS13drifta
60 miles into these shoes.

I wondering if my lacksidasical approach to stretching is contributing.




I never stretch...never have either.

You're a freak

my hamstrings are like rubber bands if I don't stretch. I've got wacky body alignment issues. Stretching the posterior chain is helpful(at least when I'm doing lifting).
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#7911535 - 10/13/14 04:37 PM Re: Running/Cardio Thread [Re: stickaz_old]
dirtyS13drifta
Unregistered



 Originally Posted By: zakcits
like my somewhat-arbitrary schedule is:
Sat: surf [aka rest]
Sun: surf + long run
Mon: swim [no bike!]
Tues: Bike commute + lift
wed: swim [no bike!] +lift
th: Bike commute + speed/tempo work [usually skip/lol]
F: Bike commute + brick [3-4 miles]


S: off
M bike
t: bike/run
W bike
th bike/run
f bike(or off)
s. run (or off)

Pretty light schedule. I'm averaging 30 miles cycling/10/11 running right now
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#7911649 - 10/13/14 05:47 PM Re: Running/Cardio Thread [Re: ]
Design Offline
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Registered: 12/11/02
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 Originally Posted By: dirtyS13drifta

Oh and fwiw, I've dropped weights from my schedule due to time constraints.


Maybe consider working in some basics (i.e. deadlifts and back squats) to maintain core. I've found it's been helping tremendously in my recovery.
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