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September Running Challenge! (Page 10)
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 2013-09-10 2:48 PM in reply to: dtoce |
Pro  6520    Bellingham, WA |  Subject: RE: September Running Challenge!Originally posted by dtoce Originally posted by popsracer So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? it depends on what distance you are training for it is typical for many athlete's to have a tendency to one extreme or another-probably has to do with genetics of our muscle fibers and what we have more of (more fast or slow twitch fibers)...usually with appropriate volume training and time, athlete's can more closely normalize their curve to be more similiar vdot's at all distances (you have a lot of fast twitch fibers and are quicker at the shorter distances -much like me-- my fastest mile time is 5:23 a few years ago, vdot=54 and my marathon time was 3:15, vdot=48...still not close to my goal of sub3...sigh; others are natural endurance athlete's and can run forever but are not fast at short distances) anyway, for vo2max testing, it doesn't matter, you can guess using the vdot that approximates the distance you will be racing and then go do your 1K repeats (these hurt by the way...and the proper timing for speed sharpening with v02max intervals/repeats is 4-6 weeks before the race) I'm focusing on a marathon in 4 weeks. The purpose of my purposes gets a little difficult for me to hone in on over the longer term because I like to race a lot of different events. This year I've done 9 races 10k and under while 7 races HM or longer. I have always focused my training more on the longer distances (873 miles this year along with swim/bike) because endurance is specifically where I have suffered. While my mileage is not great I'm doing 8-10 hours a week. Part of my problem with endurance is that I have been anemic. I have blood work done every six months and five months ago my hemoglobin was below normal. I wasn't sure if this was due to effects from intense chemo a few years ago or if the reading was skewed because I had just come off back to back HM/marathon or even diet. Trying some iron and we'll see in a few weeks as tests are coming up again. I think I'll use 10k based VDOT for now and alter if I need to to get me through the workout. I am not new to running but it's been 30 years since I ran with greater focus on my training plan and purposes of specific sessions. There is a long straight section of gravel path near my house where I'll do this. Freaks me out to run half laps on the track. I am quirky (maybe crazy) about things like that. Thanks all. |
| 2013-09-10 3:20 PM in reply to: popsracer |
Veteran 945  South Windsor, CT | Subject: RE: September Running Challenge! Originally posted by popsracer Originally posted by dtoce Originally posted by popsracer So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? it depends on what distance you are training for it is typical for many athlete's to have a tendency to one extreme or another-probably has to do with genetics of our muscle fibers and what we have more of (more fast or slow twitch fibers)...usually with appropriate volume training and time, athlete's can more closely normalize their curve to be more similiar vdot's at all distances (you have a lot of fast twitch fibers and are quicker at the shorter distances -much like me-- my fastest mile time is 5:23 a few years ago, vdot=54 and my marathon time was 3:15, vdot=48...still not close to my goal of sub3...sigh; others are natural endurance athlete's and can run forever but are not fast at short distances) anyway, for vo2max testing, it doesn't matter, you can guess using the vdot that approximates the distance you will be racing and then go do your 1K repeats (these hurt by the way...and the proper timing for speed sharpening with v02max intervals/repeats is 4-6 weeks before the race) I'm focusing on a marathon in 4 weeks. The purpose of my purposes gets a little difficult for me to hone in on over the longer term because I like to race a lot of different events. This year I've done 9 races 10k and under while 7 races HM or longer. I have always focused my training more on the longer distances (873 miles this year along with swim/bike) because endurance is specifically where I have suffered. While my mileage is not great I'm doing 8-10 hours a week. Part of my problem with endurance is that I have been anemic. I have blood work done every six months and five months ago my hemoglobin was below normal. I wasn't sure if this was due to effects from intense chemo a few years ago or if the reading was skewed because I had just come off back to back HM/marathon or even diet. Trying some iron and we'll see in a few weeks as tests are coming up again. I think I'll use 10k based VDOT for now and alter if I need to to get me through the workout. I am not new to running but it's been 30 years since I ran with greater focus on my training plan and purposes of specific sessions. There is a long straight section of gravel path near my house where I'll do this. Freaks me out to run half laps on the track. I am quirky (maybe crazy) about things like that. Thanks all. classic premarathon speed sharpening is 3x1mile, for the record-makes MP feel REAL easy... (and I meant vo2max training, not testing...oops) using 10K RP is ok, but just don't get injured doing these-for the marathon, the longer distance equivalent is a better training effect so I'd do the miles not the 1K's, but that's me--and 40mpw is good you may like Pfitz's book also,you will probably not be able to hold the 10K vdot, so I'd favor your 1/2M vdot the anemia will certainly contribute but I have many patients who are chronically anemic and can do racing at a pretty high level hope the hb level goes up! |
| 2013-09-10 3:29 PM in reply to: 0 |
| Seattle | Subject: RE: September Running Challenge! Originally posted by dtoce Originally posted by popsracer classic premarathon speed sharpening is 3x1mile, for the record-makes MP feel REAL easy... (and I meant vo2max training, not testing...oops) using 10K RP is ok, but just don't get injured doing these-for the marathon, the longer distance equivalent is a better training effect so I'd do the miles not the 1K's, but that's me--and 40mpw is good you may like Pfitz's book also,you will probably not be able to hold the 10K vdot, so I'd favor your 1/2M vdot the anemia will certainly contribute but I have many patients who are chronically anemic and can do racing at a pretty high level hope the hb level goes up! Originally posted by dtoce Originally posted by popsracer So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? it depends on what distance you are training for it is typical for many athlete's to have a tendency to one extreme or another-probably has to do with genetics of our muscle fibers and what we have more of (more fast or slow twitch fibers)...usually with appropriate volume training and time, athlete's can more closely normalize their curve to be more similiar vdot's at all distances (you have a lot of fast twitch fibers and are quicker at the shorter distances -much like me-- my fastest mile time is 5:23 a few years ago, vdot=54 and my marathon time was 3:15, vdot=48...still not close to my goal of sub3...sigh; others are natural endurance athlete's and can run forever but are not fast at short distances) anyway, for vo2max testing, it doesn't matter, you can guess using the vdot that approximates the distance you will be racing and then go do your 1K repeats (these hurt by the way...and the proper timing for speed sharpening with v02max intervals/repeats is 4-6 weeks before the race) I'm focusing on a marathon in 4 weeks. The purpose of my purposes gets a little difficult for me to hone in on over the longer term because I like to race a lot of different events. This year I've done 9 races 10k and under while 7 races HM or longer. I have always focused my training more on the longer distances (873 miles this year along with swim/bike) because endurance is specifically where I have suffered. While my mileage is not great I'm doing 8-10 hours a week. Part of my problem with endurance is that I have been anemic. I have blood work done every six months and five months ago my hemoglobin was below normal. I wasn't sure if this was due to effects from intense chemo a few years ago or if the reading was skewed because I had just come off back to back HM/marathon or even diet. Trying some iron and we'll see in a few weeks as tests are coming up again. I think I'll use 10k based VDOT for now and alter if I need to to get me through the workout. I am not new to running but it's been 30 years since I ran with greater focus on my training plan and purposes of specific sessions. There is a long straight section of gravel path near my house where I'll do this. Freaks me out to run half laps on the track. I am quirky (maybe crazy) about things like that. Thanks all. There are a wide variety of intervals meant to increase vo2max. I don't believe that just because you are marathon training means you have to only do mile+ intervals. Is there a reason you feel this way?
I'm also confused by what you mean about holding the 10K vdot and the 1/2 vdot? Really, you shouldn't have much variation in a vdot calculation unless something is either really wonky in your training or you are VERY specifically talented in something like say, the mile vs a marathon. Edited by Asalzwed 2013-09-10 3:31 PM |
| 2013-09-10 3:32 PM in reply to: Asalzwed |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: September Running Challenge! Originally posted by Asalzwed Originally posted by dtoce Originally posted by popsracer classic premarathon speed sharpening is 3x1mile, for the record-makes MP feel REAL easy... (and I meant vo2max training, not testing...oops) using 10K RP is ok, but just don't get injured doing these-for the marathon, the longer distance equivalent is a better training effect so I'd do the miles not the 1K's, but that's me--and 40mpw is good you may like Pfitz's book also,you will probably not be able to hold the 10K vdot, so I'd favor your 1/2M vdot the anemia will certainly contribute but I have many patients who are chronically anemic and can do racing at a pretty high level hope the hb level goes up! Originally posted by dtoce Originally posted by popsracer So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? it depends on what distance you are training for it is typical for many athlete's to have a tendency to one extreme or another-probably has to do with genetics of our muscle fibers and what we have more of (more fast or slow twitch fibers)...usually with appropriate volume training and time, athlete's can more closely normalize their curve to be more similiar vdot's at all distances (you have a lot of fast twitch fibers and are quicker at the shorter distances -much like me-- my fastest mile time is 5:23 a few years ago, vdot=54 and my marathon time was 3:15, vdot=48...still not close to my goal of sub3...sigh; others are natural endurance athlete's and can run forever but are not fast at short distances) anyway, for vo2max testing, it doesn't matter, you can guess using the vdot that approximates the distance you will be racing and then go do your 1K repeats (these hurt by the way...and the proper timing for speed sharpening with v02max intervals/repeats is 4-6 weeks before the race) I'm focusing on a marathon in 4 weeks. The purpose of my purposes gets a little difficult for me to hone in on over the longer term because I like to race a lot of different events. This year I've done 9 races 10k and under while 7 races HM or longer. I have always focused my training more on the longer distances (873 miles this year along with swim/bike) because endurance is specifically where I have suffered. While my mileage is not great I'm doing 8-10 hours a week. Part of my problem with endurance is that I have been anemic. I have blood work done every six months and five months ago my hemoglobin was below normal. I wasn't sure if this was due to effects from intense chemo a few years ago or if the reading was skewed because I had just come off back to back HM/marathon or even diet. Trying some iron and we'll see in a few weeks as tests are coming up again. I think I'll use 10k based VDOT for now and alter if I need to to get me through the workout. I am not new to running but it's been 30 years since I ran with greater focus on my training plan and purposes of specific sessions. There is a long straight section of gravel path near my house where I'll do this. Freaks me out to run half laps on the track. I am quirky (maybe crazy) about things like that. Thanks all. There are a wide variety of intervals meant to increase vo2max. I don't believe that just because you are marathon training means you have to only do mile+ intervals. Is there a reason you feel this way? Indeed there are. For instance, Yasso 800's, which I thought was not only a speed workout, but one of the main ways of predicting marathon time. |
| 2013-09-10 4:03 PM in reply to: 0 |
Veteran 945 South Windsor, CT | Subject: RE: September Running Challenge! Originally posted by Asalzwed There are a wide variety of intervals meant to increase vo2max. I don't believe that just because you are marathon training means you have to only do mile+ intervals. Is there a reason you feel this way?
I'm also confused by what you mean about holding the 10K vdot and the 1/2 vdot? Really, you shouldn't have much variation in a vdot calculation unless something is either really wonky in your training or you are VERY specifically talented in something like say, the mile vs a marathon. I didn't say to only do mile+ intervals, I said that classic marathon speed sharpening are mile repeats. Holding a vo2max pace over a longer distance is better for a longer race, like the marathon. Miles are better training for the marathon than 1K's. (Rules of race specificity apply...) The OP says he is faster at shorter distances, so I guess his vdot is higher at 10K than the 1/2M. If he uses the faster training pace from the 10K, yet will be racing a longer race, the prescribed pace is too fast and for too long. There is an injury risk. And vdot calculation can vary for the reasons I stated earlier, not because something is 'really wonky in your training', but because many athlete's are naturally faster at shorter distances or relatively faster at longer distances. My vdot for the marathon got better every year over 10 years, but never approached my fastest 5K vdot, even with dedicated distance/endurance training for years... Edited by dtoce 2013-09-10 4:08 PM |
| 2013-09-10 4:12 PM in reply to: dtoce |
| Seattle | Subject: RE: September Running Challenge! Originally posted by dtoce I didn't say to only do mile+ intervals, I said that classic marathon speed sharpening are mile repeats. Holding a vo2max pace over a longer distance is better for a longer race, like the marathon. The OP says he is faster at shorter distances, so I guess his vdot is higher at 10K than the 1/2M. If he uses the faster training pace from the 10K, yet will be racing a longer race, the prescribed pace is too fast and for too long. There is an injury risk. And vdot calculation can vary for the reasons I stated earlier, not because something is 'really wonky in your training', but because many athlete's are naturally faster at shorter distances or relatively faster at longer distances. My vdot for the marathon got better every year over 10 years, but never approached my fastest 5K vdot, even with dedicated distance/endurance training for years... Originally posted by Asalzwed There are a wide variety of intervals meant to increase vo2max. I don't believe that just because you are marathon training means you have to only do mile+ intervals. Is there a reason you feel this way?
I'm also confused by what you mean about holding the 10K vdot and the 1/2 vdot? Really, you shouldn't have much variation in a vdot calculation unless something is either really wonky in your training or you are VERY specifically talented in something like say, the mile vs a marathon. No, it can absolutely vary because of less than ideal training. It can also vary because of different racing conditions and a bunch of other stuff. But in general, these are equal(ish) efforts and for the people that aren't at the elite level it's going to be pretty true. I agree with you, that there are variations based on the reasons you stated but the vdot is pretty accurate.
I also agree that he shouldn't go out too fast, but that is why I told him to feel it out.
|
| 2013-09-10 4:23 PM in reply to: Asalzwed |
Veteran 945 South Windsor, CT | Subject: RE: September Running Challenge! Originally posted by AsalzwedQUOTE] No, it can absolutely vary because of less than ideal training. It can also vary because of different racing conditions and a bunch of other stuff. But in general, these are equal(ish) efforts and for the people that aren't at the elite level it's going to be pretty true. I agree with you, that there are variations based on the reasons you stated but the vdot is pretty accurate.
I also agree that he shouldn't go out too fast, but that is why I told him to feel it out.
Vdot will vary (improve or get worse) based on race times and does describe where one is at based on their cumulative training and describes their current ability. It is very accurate, of course, if it is a max effort and a good result is achieved. If you bonk in a race and have a crappy time, it doesn't describe what you are really capable at that distance and will be in error. The goal of being able to do a very high level of training for a prolonged period, ie reach your true potential, takes years...I don't think people who race think they've hit their best times already. (I do agree that 1K's are similiar to miles, but I've done lots of both of these and miles hurt differently than 1K's. I usually do 1K's for 10K racing, and holding this pace hurts more than marathon training. Going a bit easier for a bit longer seemed easier to me, but it's all relative, I guess.) |
| 2013-09-10 4:43 PM in reply to: 0 |
Pro 6520 Bellingham, WA | Subject: RE: September Running Challenge! As I understand the purpose of this workout, it is to get to a VO2max state which typically takes about two minutes before your body gets there and begin adaptations to deal with the stress. A workout that then allows the most time at this state is the desired outcome. If I use the lower VDOT based on my longer races I do not think that I will get to that state quick enough for me to sustain a VO2max state before the interval is over. Even my HM based VDOT is much lower than my 5k. 10k justs seems a good middle of the road starting point. Again, I am brand spanking new to this formula based training so there will be a lot of trial and error. I guess how do I know I am working hard enough to be hitting VO2max? And thanks for all your input, it has been most helpful as I learn. Edited by popsracer 2013-09-10 4:44 PM |
| 2013-09-10 4:43 PM in reply to: dtoce |
| Seattle | Subject: RE: September Running Challenge! Originally posted by dtoce Originally posted by AsalzwedQUOTE] Vdot will vary (improve or get worse) based on race times and does describe where one is at based on their cumulative training and describes their current ability. It is very accurate, of course, if it is a max effort and a good result is achieved. If you bonk in a race and have a crappy time, it doesn't describe what you are really capable at that distance and will be in error. The goal of being able to do a very high level of training for a prolonged period, ie reach your true potential, takes years...I don't think people who race think they've hit their best times already. (I do agree that 1K's are similiar to miles, but I've done lots of both of these and miles hurt differently than 1K's. I usually do 1K's for 10K racing, and holding this pace hurts more than marathon training. Going a bit easier for a bit longer seemed easier to me, but it's all relative, I guess.) No, it can absolutely vary because of less than ideal training. It can also vary because of different racing conditions and a bunch of other stuff. But in general, these are equal(ish) efforts and for the people that aren't at the elite level it's going to be pretty true. I agree with you, that there are variations based on the reasons you stated but the vdot is pretty accurate.
I also agree that he shouldn't go out too fast, but that is why I told him to feel it out.
I agree And ha I totally agree with that second part, they do. But they sure beat 800s |
| 2013-09-10 4:47 PM in reply to: popsracer |
| Seattle | Subject: RE: September Running Challenge! Originally posted by popsracer As I understand the purpose of this workout, it is to get to a VO2max state which typically takes about two minutes before your body gets there and begin adaptations to deal with the stress. A workout that then allows the most time at this state is the desired outcome. If I use the lower VDOT based on my longer races I do not think that I will get to that state quick enough for me to sustain a VO2max state before the interval is over. Even my HM based VDOT is much lower than my 5k. 10k justs seems a good middle of the road starting point. Again, I am brand spanking new to this formula based training so there will be a lot of trial and error. I guess how do I know I am working hard enough to be hitting VO2max? And thanks for all your input, it has been most helpful as I learn. Yeah, I agree with the above part. As for how do you know? I guess that is why I was saying to go with your 5K vdot (once again, so long as it is recent) because it's probably a closer indicator as to your ACTUAL v02 max. I am making some assumptions here. |
| 2013-09-10 4:57 PM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: September Running Challenge! Originally posted by Asalzwed Originally posted by popsracer As I understand the purpose of this workout, it is to get to a VO2max state which typically takes about two minutes before your body gets there and begin adaptations to deal with the stress. A workout that then allows the most time at this state is the desired outcome. If I use the lower VDOT based on my longer races I do not think that I will get to that state quick enough for me to sustain a VO2max state before the interval is over. Even my HM based VDOT is much lower than my 5k. 10k justs seems a good middle of the road starting point. Again, I am brand spanking new to this formula based training so there will be a lot of trial and error. I guess how do I know I am working hard enough to be hitting VO2max? And thanks for all your input, it has been most helpful as I learn. Yeah, I agree with the above part. As for how do you know? I guess that is why I was saying to go with your 5K vdot (once again, so long as it is recent) because it's probably a closer indicator as to your ACTUAL v02 max. I am making some assumptions here. I suspect that you are right. I have not done the conversion from 1000 meter pace to minutes/mile yet so I wasn't even sure exactly what kind of pace we were talking about but I assume it is something between 5k/10k. Any faster than that I may be puking on the side of the trail. Not that I have a problem with that it's just nice to prepare yourself for such things. |
| 2013-09-10 5:13 PM in reply to: popsracer |
Veteran 945 South Windsor, CT | Subject: RE: September Running Challenge! Originally posted by popsracer. Even my HM based VDOT is much lower than my 5k.. when you are done with the marathon and really want to improve your 10K times (and get a strong base for the next marathon), consider a training block that will focus on tempo and long intervals (not v02max), I'm talking medLR's with 2 or 3 quality sessions/week of 800M to 1600-2K. If you can't do these on the track, you can do 1/2miles -1.5mile repeats. Do these at tempo pace and you can handle a lot of quality without getting injured and will see gains very quickly. The volume you can handle would be based on your base weekly miles. If you are running 40mpw, you can handle 6-8x1/2mile alternating with 2-3x1mile and vary it. These sessions are done at a pace with is near but not over your threshold, and will increase your LT (not v02max) with time. It will definitely improve your vdot at all distances. Bread and butter tempo training. |
| 2013-09-10 5:17 PM in reply to: popsracer |
Regular 5477 LHOTP | Subject: RE: September Running Challenge! Just popped on to say I love this thread, and I'm getting excited about book club  . Learning a lot and getting excited to apply it! |
| 2013-09-10 5:36 PM in reply to: dtoce |
Pro 6520 Bellingham, WA | Subject: RE: September Running Challenge! Originally posted by dtoce Originally posted by popsracer. Even my HM based VDOT is much lower than my 5k.. when you are done with the marathon and really want to improve your 10K times (and get a strong base for the next marathon), consider a training block that will focus on tempo and long intervals (not v02max), I'm talking medLR's with 2 or 3 quality sessions/week of 800M to 1600-2K. If you can't do these on the track, you can do 1/2miles -1.5mile repeats. Do these at tempo pace and you can handle a lot of quality without getting injured and will see gains very quickly. The volume you can handle would be based on your base weekly miles. If you are running 40mpw, you can handle 6-8x1/2mile alternating with 2-3x1mile and vary it. These sessions are done at a pace with is near but not over your threshold, and will increase your LT (not v02max) with time. It will definitely improve your vdot at all distances. Bread and butter tempo training. Thanks for the ideas. I have a million more questions but don't want to monopolize this thread. I hope you can join us on the book club thread where I assume we are going to dive deep on this stuff. |
| 2013-09-10 5:39 PM in reply to: popsracer |
| Seattle | Subject: RE: September Running Challenge! Originally posted by popsracer Originally posted by dtoce Originally posted by popsracer. Even my HM based VDOT is much lower than my 5k.. when you are done with the marathon and really want to improve your 10K times (and get a strong base for the next marathon), consider a training block that will focus on tempo and long intervals (not v02max), I'm talking medLR's with 2 or 3 quality sessions/week of 800M to 1600-2K. If you can't do these on the track, you can do 1/2miles -1.5mile repeats. Do these at tempo pace and you can handle a lot of quality without getting injured and will see gains very quickly. The volume you can handle would be based on your base weekly miles. If you are running 40mpw, you can handle 6-8x1/2mile alternating with 2-3x1mile and vary it. These sessions are done at a pace with is near but not over your threshold, and will increase your LT (not v02max) with time. It will definitely improve your vdot at all distances. Bread and butter tempo training. Thanks for the ideas. I have a million more questions but don't want to monopolize this thread. I hope you can join us on the book club thread where I assume we are going to dive deep on this stuff. Yeah, I don't want these conversations not to happen but I don't want to scare anyone away either.
For everyone that glazed over with these technical detail, don't worry guys! You can "just run" without getting into the technical stuff and still improve immensely, especially when running with purpose!
Carry on |
 2013-09-10 6:18 PM in reply to: Asalzwed |
| Subject: ... This user's post has been ignored. |
| 2013-09-10 7:33 PM in reply to: wgraves7582 |
| Extreme Veteran 1222 Tallahassee, Florida | Subject: RE: September Running Challenge! I need to catchup with the posts from today but I think I'll have to do that tomorrow. am .3 and yes, that is pt3. Purpose was intervals and it was obviously a failure. I left the house but was too worried about my dog and turned back to be with him. pm 4.1 miles. Purpose was again intervals but it was again a failure. Too many cars in the roadway, Garmin dying, food didn't have time to digest, forgotten business call that I needed to return, blah, blah. So I tried to work on lean, forward on my feet, light footfalls, mental health, and just enjoying the evening. That part was pretty successful (except the light footfalls) and the good part is my dog is now ok. And at least I burned enough calories to justify this glass of wine that I'm now drinking. Now I've got to go do a hardboot of my Garmin to see if I can get another 6 months from it. Night all. |
| 2013-09-10 8:01 PM in reply to: Asalzwed |
| Master 2770 Central Kansas | Subject: RE: September Running Challenge! Originally posted by Asalzwed My Ben does a workout like this in xc. They call it "rabbit, coyote, wolf." (or something like that.)Originally posted by wgraves7582 Early morning Thunderstorm Run and tonight I might be doing a speed workout with some fast buddies (I will be the molasses that slows them down  ) Sometimes when we have a couple people doing a workout at a variety of paces our coach has the slower person take off first with the goal for the faster person to catch them by the end. It's actually really powerful because its beneficial for both runners. Once the faster runner passes them, it encourages the slower runner to grab on and try and hang on for the last 100 or so (this is about where they are designed to meet) and for the faster runner, it is motivating the reel someone in. |
| 2013-09-10 9:52 PM in reply to: KansasMom |
| Regular 5477 LHOTP | Subject: RE: September Running Challenge! 2 easy miles in the moolight with my girls. purpose: spending time with them and having them feel the success of the run. |
| 2013-09-10 10:13 PM in reply to: Chunga |
| Master 1332 Vista, CA | Subject: RE: September Running Challenge! Originally posted by Chunga Five miles tonight, recovery purpose after 150 miles biking over the weekend! I participated in the 'Memphis MS150, it was a great event. Awesome energy, did it with a team from work and had a wonderful weekend! 95 degrees both days made for some wretched riding during parts of it but I finished. I wasn't sure how my run would go tonight but it felt really good! I love this whole training thing!,!, beats the couch anytime!
Good riding this weekend! Congratulations! |
| 2013-09-10 10:14 PM in reply to: lmscozz |
| Master 1332 Vista, CA | Subject: RE: September Running Challenge! Ran ~6 miles today, but purpose was trying to get faster and push lactate threshold. 10-20 minute warm up |
| 2013-09-10 10:15 PM in reply to: lmscozz |
| Regular 5477 LHOTP | Subject: RE: September Running Challenge! Originally posted by lmscozz Originally posted by Chunga Five miles tonight, recovery purpose after 150 miles biking over the weekend! I participated in the 'Memphis MS150, it was a great event. Awesome energy, did it with a team from work and had a wonderful weekend! 95 degrees both days made for some wretched riding during parts of it but I finished. I wasn't sure how my run would go tonight but it felt really good! I love this whole training thing!,!, beats the couch anytime!
Good riding this weekend! Congratulations! Shoot, I missed this the first time around--nice job Mary! That's more riding than I've ever done in a weekend, and doing it in that heat sounds, uh, fun;) |
| 2013-09-10 10:20 PM in reply to: Asalzwed |
| New user 410 | Subject: RE: September Running Challenge! 3.1 today, another recovery easy type run for me. Didn't feel as good as last night, maybe the heavy weekend biking took more of a toll the 2nd day out. Maybe my head wasn't in it as much since I worked today and was off yesterday. Whatever the reason, got it done plus some biking on the tail end of it. |
| 2013-09-11 12:11 AM in reply to: Chunga |
| Veteran 2441 Western Australia | Subject: RE: September Running Challenge! Not really sure how far I ran this morning and I really don't care. The purpose was to enjoy the sunrise and soak up the view before I had to fly home today. (IMG_0040.JPG) Attachments ---------------- IMG_0040.JPG (2185KB - 7 downloads) |
| 2013-09-11 8:02 AM in reply to: StaceyK |
| Subject: ... This user's post has been ignored. |
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| Ephs Team Thread (September Run Challenge) Pages: 1 ... 5 6 7 8 | ||
| September - Swim and Bike challenge for Fall Tri's Pages: 1 ... 9 10 11 12 | ||
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