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Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 11)
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 2013-10-25 2:39 PM in reply to: Asalzwed |
Regular  5477    LHOTP |  Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" ChallengeOriginally posted by Asalzwed This is what I'm talkin about. The list is already pretty awesome. OMG. What if we did Glitter Tri for AGN sprint? Bwhahahaha.Originally posted by switch Originally posted by jmhpsu93 Well if Mike's going, you know there's going to be a party. I'm still faithfully going to BY 3-4 times/week and running 5 times, plus throwing in a bike or two so I don't forget how. Now the swimming part, which is honestly the limiter I should be working, continues to scare me. Every time I get back into the water for any length of time I aggravate my neck, which then shuts me down for a freakin' month or more. So, I'm not starting up again until December. RE: AG Nationals...hopin' to qualify in the spring! Best getcho azz in the pool, son. We expect to see you in Milwaukee :) What is it about the swimming that tweaks your neck? Ah man, so many people are going this time. I might really have to consider. Plus, I can drink way more beer this time. And eat way more nachos. And run more! |
| 2013-10-25 2:42 PM in reply to: Asalzwed |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. Also Mike, if no one has told you lately, STFU! I'm still in the low to mid 40's in my mileage, but I have 3 quality runs a week as well. |
| 2013-10-25 2:45 PM in reply to: 0 |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner Originally posted by Asalzwed I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. Also Mike, if no one has told you lately, STFU! I'm still in the low to mid 40's in my mileage, but I have 3 quality runs a week as well. Yep, it's that whole training load thing, a good example of what recently was covered in Shane's post in TT. Although, your load is riskier than mine Edited by Asalzwed 2013-10-25 3:04 PM |
| 2013-10-25 2:46 PM in reply to: dtoce |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by dtoce Originally posted by Asalzwed Glad you got the OK to run, Switch, but listen to Salty, she knows her stuff, based on what I'm reading here. Too much, too fast...and soft surfaces are good when coming back. I did that a lot after my stress fractures. I was surprised to see your first run back after a big break was as long as it was-?5.5miles it may help to limit early runs back from time off to 1/2 hour-at EASY pace for several in a row before adding time or intensity. And listen to your body. It will tell you if you need to back off. As for accountability, I personally did nothing since Sunday. Life is too busy. I did get 20 windy miles on the bike today. Fixed my flat from last week in record time, too. No drama at dinner last week as DS1 did not bring his girlfriend. I agree with Fergie 'we don't need no drama...' Carry on. Originally posted by switch Well, well, well, AGN is shaping up to be a bit of a party, Salty. Are you suuuuuuuuuure you don't want to do it again this year? Maybe just come for the party part? I promise I will come well equipped this year, and if you don't have to run off to the airport at 3, it could be a good ol time. The doc gave me the g2g this morning. X-rays are negative and he feels encouraged that it seems to be getting better. I asked him if I could continue running and he said yes, as long as it doesn't make the pain worse (which it hasn't lately), so I guess I'm going to start my conservative return to running. Salty, I would very much appreciate your feedback--and anyone else's too. I have been trying to get back into two a days, and now that I'm not worried I'm doing something irreparable. All of the following runs would be EZ with maybe one M pace. M- run (5-6), swim T-run (3-4) W-run (5-6), swim H-bike, swim F-run (3-4), swim S-run (8-9), bike S-bike, run(3-4), swim What do you think?
Re: AG Nats Firrrrst of all, you bailed on me pre-race!!! I cannnnot trust! I needed a hug! Nah, I toyed with the idea of going to spectate for fun. I haven't ruled that out/ I don't want to compete. Triathlon is just not my thing. I would be tempted to do the sprint where I actually think I could be quite competitive but once again, I just don't think I love it enough to train the way I think I owe the sport, also it's going to be well into 2014 by then and I will be starting to really ramp up my run focus is mind boggling ways.
As far as your plan. That is way too much. You are almost going from like 5 to 35ish miles. I think you should start with much shorter runs in the first few weeks. Maybe even less frequent at first. And really slow. Which I think is also going to be a problem for you. Do your miles on a soft surface if you can, too. Like a trail or around the outside of a football field (alternate direction if you need to, halfway through or for WU/CD) Spend the time that you might be going crazy from not running doing strength exercises, specifically working on the supporting muscles for your injury. That's just what I would do though. After all, you are a grown-azz woman :) OK, Dale. Kudos on the fast flat fix and the drama-free dinner. What can we do to help you get a little training done each day besides nag? Could you sneak in 20 or 30 minutes?
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| 2013-10-25 3:04 PM in reply to: switch |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by dtoce Originally posted by Asalzwed Glad you got the OK to run, Switch, but listen to Salty, she knows her stuff, based on what I'm reading here. Too much, too fast...and soft surfaces are good when coming back. I did that a lot after my stress fractures. I was surprised to see your first run back after a big break was as long as it was-?5.5miles it may help to limit early runs back from time off to 1/2 hour-at EASY pace for several in a row before adding time or intensity. And listen to your body. It will tell you if you need to back off. As for accountability, I personally did nothing since Sunday. Life is too busy. I did get 20 windy miles on the bike today. Fixed my flat from last week in record time, too. No drama at dinner last week as DS1 did not bring his girlfriend. I agree with Fergie 'we don't need no drama...' Carry on. Originally posted by switch Well, well, well, AGN is shaping up to be a bit of a party, Salty. Are you suuuuuuuuuure you don't want to do it again this year? Maybe just come for the party part? I promise I will come well equipped this year, and if you don't have to run off to the airport at 3, it could be a good ol time. The doc gave me the g2g this morning. X-rays are negative and he feels encouraged that it seems to be getting better. I asked him if I could continue running and he said yes, as long as it doesn't make the pain worse (which it hasn't lately), so I guess I'm going to start my conservative return to running. Salty, I would very much appreciate your feedback--and anyone else's too. I have been trying to get back into two a days, and now that I'm not worried I'm doing something irreparable. All of the following runs would be EZ with maybe one M pace. M- run (5-6), swim T-run (3-4) W-run (5-6), swim H-bike, swim F-run (3-4), swim S-run (8-9), bike S-bike, run(3-4), swim What do you think?
Re: AG Nats Firrrrst of all, you bailed on me pre-race!!! I cannnnot trust! I needed a hug! Nah, I toyed with the idea of going to spectate for fun. I haven't ruled that out/ I don't want to compete. Triathlon is just not my thing. I would be tempted to do the sprint where I actually think I could be quite competitive but once again, I just don't think I love it enough to train the way I think I owe the sport, also it's going to be well into 2014 by then and I will be starting to really ramp up my run focus is mind boggling ways.
As far as your plan. That is way too much. You are almost going from like 5 to 35ish miles. I think you should start with much shorter runs in the first few weeks. Maybe even less frequent at first. And really slow. Which I think is also going to be a problem for you. Do your miles on a soft surface if you can, too. Like a trail or around the outside of a football field (alternate direction if you need to, halfway through or for WU/CD) Spend the time that you might be going crazy from not running doing strength exercises, specifically working on the supporting muscles for your injury. That's just what I would do though. After all, you are a grown-azz woman OK, Dale. Kudos on the fast flat fix and the drama-free dinner. What can we do to help you get a little training done each day besides nag? Could you sneak in 20 or 30 minutes?
Yeah Dale, get yer rear in gear! |
| 2013-10-25 3:07 PM in reply to: Asalzwed |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Matt and Salty, how have you arrived at knowing what your ideal training volume is? Salty, how much more, if any, will your volume go up with marathon training?Originally posted by msteiner Originally posted by Asalzwed I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. Also Mike, if no one has told you lately, STFU! I'm still in the low to mid 40's in my mileage, but I have 3 quality runs a week as well. Yep, it's that whole training load thing, a good example of what recently was covered in Shane's post in TT. Although, your load is riskier than mine |
| 2013-10-25 3:12 PM in reply to: 0 |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by Asalzwed Matt and Salty, how have you arrived at knowing what your ideal training volume is? Salty, how much more, if any, will your volume go up with marathon training?Originally posted by msteiner Originally posted by Asalzwed I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. Also Mike, if no one has told you lately, STFU! I'm still in the low to mid 40's in my mileage, but I have 3 quality runs a week as well. Yep, it's that whole training load thing, a good example of what recently was covered in Shane's post in TT. Although, your load is riskier than mine I'm way too early in my running career to answer that question. Thus far, the more the better. Especially now that I can manage higher volume and 2 quality sessions. For marathon training, I won't worry about adding a third Q session unless you count a long block of race pace running within a long run. As for your other question, yes my volume will absolutely go up. How much more is always TBD. Edited by Asalzwed 2013-10-25 3:12 PM |
| 2013-10-25 3:25 PM in reply to: Asalzwed |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Fair enough. Considering you're "only" 2.5 years in, your mileage seems high. I think that speaks a lot to you being smart, consistent and your genetic ability. I hadn't realized how much some runners run until reading JD. It's simply amazing.Originally posted by switch Originally posted by Asalzwed Matt and Salty, how have you arrived at knowing what your ideal training volume is? Salty, how much more, if any, will your volume go up with marathon training?Originally posted by msteiner Originally posted by Asalzwed I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. Also Mike, if no one has told you lately, STFU! I'm still in the low to mid 40's in my mileage, but I have 3 quality runs a week as well. Yep, it's that whole training load thing, a good example of what recently was covered in Shane's post in TT. Although, your load is riskier than mine I'm way too early in my running career to answer that question. Thus far, the more the better. Especially now that I can manage higher volume and 2 quality sessions. For marathon training, I won't worry about adding a third Q session unless you count a long block of race pace running within a long run. As for your other question, yes my volume will absolutely go up. How much more is always TBD. |
| 2013-10-25 3:46 PM in reply to: switch |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by Asalzwed Matt and Salty, how have you arrived at knowing what your ideal training volume is? Salty, how much more, if any, will your volume go up with marathon training?Originally posted by msteiner Originally posted by Asalzwed I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. Also Mike, if no one has told you lately, STFU! I'm still in the low to mid 40's in my mileage, but I have 3 quality runs a week as well. Yep, it's that whole training load thing, a good example of what recently was covered in Shane's post in TT. Although, your load is riskier than mine I'm like Salty. My current program is a new concept for me. When I'm at 40ish miles with this much quality, I'm usually peaking for a 10K. Instead I'm going to keep building my mileage up to somewhere between 60-70 by December while still having 3 quality sessions. I agree that it's risky, but the potential reward is too tempting. |
| 2013-10-25 3:50 PM in reply to: msteiner |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner :) Totally understand.Originally posted by switch Originally posted by Asalzwed Matt and Salty, how have you arrived at knowing what your ideal training volume is? Salty, how much more, if any, will your volume go up with marathon training?Originally posted by msteiner Originally posted by Asalzwed I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. Also Mike, if no one has told you lately, STFU! I'm still in the low to mid 40's in my mileage, but I have 3 quality runs a week as well. Yep, it's that whole training load thing, a good example of what recently was covered in Shane's post in TT. Although, your load is riskier than mine I'm like Salty. My current program is a new concept for me. When I'm at 40ish miles with this much quality, I'm usually peaking for a 10K. Instead I'm going to keep building my mileage up to somewhere between 60-70 by December while still having 3 quality sessions. I agree that it's risky, but the potential reward is too tempting. You're a young pup--you can probably pull it off. |
| 2013-10-25 3:55 PM in reply to: switch |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Going by the JD thread, my "extrapolating" an R pace for 800m was considered risky too, but I managed to pull it off. Part of it may be that I'm faster than I think I am and need to push myself more. Hopefully the plan I'm doing will help me get there. |
| 2013-10-25 3:57 PM in reply to: msteiner |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner You sound like you're very in-tune with your body and your training. There's "risky" and then there's "RISKY". It sounds like you're on top of it :)Going by the JD thread, my "extrapolating" an R pace for 800m was considered risky too, but I managed to pull it off. Part of it may be that I'm faster than I think I am and need to push myself more. Hopefully the plan I'm doing will help me get there. |
| 2013-10-25 4:49 PM in reply to: 0 |
Veteran 945 South Windsor, CT | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge OK, Dale. Kudos on the fast flat fix and the drama-free dinner. What can we do to help you get a little training done each day besides nag? Could you sneak in 20 or 30 minutes?
ouch! called out for laziness-and deservedly so...(hangs head down) I'll try harder, Switcheroo. Accountability was one of the reasons I signed up for this gig. Sorry. -------------------------------------------------------------------------------------------- -btw, regarding ideal training volume-more is better and as much as you can handle... 'high mileage' is a relative thing, but even the top milers and marathoners do ~100mpw! I think the grouping goes like this: under 20mpw/20-40/40-70/100+ And as we've discussed before, more is better regarding your 'base mileage'. I pushed up to 40-50 when actively marathon training and I think you do need 40 miles/week minimum in order to support several quality sessions/week. There have been a bunch of studies on this. Salty should be trying for 70+mpw. You should read Pfitz also. A slightly different focus than JD but also a lot of good training information. Gonna be fun watching everyone crush some races! I want some vdot accountability too. Edited by dtoce 2013-10-25 4:52 PM |
| 2013-10-25 8:19 PM in reply to: dtoce |
Pro 4482 NJ | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge I had a kick azz ST session this morning. Lots of single leg work which makes any strength discrepancies/imbalances pretty obvious. I'm continuing on a pattern of good/bad days with respect to diet with the goal of increasing the number of good days. I loaded up on apples (it's that season up here and they are awesome) to try and keep the sugar binging limited to fruit as much as possible. I have not had a single M&M all week. I cannot say the same about ice-cream. Have a great weekend. |
| 2013-10-26 8:20 AM in reply to: kcarroll |
Expert 4930 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by kcarroll I had a kick azz ST session this morning. Lots of single leg work which makes any strength discrepancies/imbalances pretty obvious. I'm continuing on a pattern of good/bad days with respect to diet with the goal of increasing the number of good days. I loaded up on apples (it's that season up here and they are awesome) to try and keep the sugar binging limited to fruit as much as possible. I have not had a single M&M all week. I cannot say the same about ice-cream. Have a great weekend.
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| 2013-10-26 8:26 AM in reply to: switch |
Expert 4930 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by jmhpsu93 Well if Mike's going, you know there's going to be a party. I'm still faithfully going to BY 3-4 times/week and running 5 times, plus throwing in a bike or two so I don't forget how. Now the swimming part, which is honestly the limiter I should be working, continues to scare me. Every time I get back into the water for any length of time I aggravate my neck, which then shuts me down for a freakin' month or more. So, I'm not starting up again until December. RE: AG Nationals...hopin' to qualify in the spring! Best getcho azz in the pool, son. We expect to see you in Milwaukee What is it about the swimming that tweaks your neck? It's definitely a disc issue...I dunno maybe C2/C3? I haven't had it x-ray'd but my chiro (whom I trust) thinks that problem is my swim form. I must be reaching up and out with my head, especially when I breathe to the left side. When I get back to the pool in December I'm going to basically spend the entire month re-learning swim form. I'm hoping the three months off kills my flawed muscle memory. Once I get some of that straightened out I'll get back to Masters and get my azz kicked. |
| 2013-10-26 8:37 AM in reply to: dtoce |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by dtoce OK, Dale. ouch! called out for laziness-and deservedly so...(hangs head down) I'll try harder, Switcheroo. Accountability was one of the reasons I signed up for this gig. Sorry. -------------------------------------------------------------------------------------------- -btw, regarding ideal training volume-more is better and as much as you can handle... 'high mileage' is a relative thing, but even the top milers and marathoners do ~100mpw! I think the grouping goes like this: under 20mpw/20-40/40-70/100+ And as we've discussed before, more is better regarding your 'base mileage'. I pushed up to 40-50 when actively marathon training and I think you do need 40 miles/week minimum in order to support several quality sessions/week. There have been a bunch of studies on this. Salty should be trying for 70+mpw. You should read Pfitz also. A slightly different focus than JD but also a lot of good training information. Gonna be fun watching everyone crush some races! I want some vdot accountability too. Kudos on the fast flat fix and the drama-free dinner. What can we do to help you get a little training done each day besides nag? Could you sneak in 20 or 30 minutes?
Very good Dale. We will be holding you to it;) That's interesting about the mileage. Hmm. I, too, am really looking forward to hearing about everyone's races. It seems like we've got a number of people on the verge of serious running breakthroughs. Too cool.
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| 2013-10-26 8:40 AM in reply to: kcarroll |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by kcarroll I had a kick azz ST session this morning. Lots of single leg work which makes any strength discrepancies/imbalances pretty obvious. I'm continuing on a pattern of good/bad days with respect to diet with the goal of increasing the number of good days. I loaded up on apples (it's that season up here and they are awesome) to try and keep the sugar binging limited to fruit as much as possible. I have not had a single M&M all week. I cannot say the same about ice-cream. Have a great weekend. Hey Kim :) Sounds like you've been doing some great strength work. I love the single leg exercises for exactly the same reasons. Super smart of you to be working that way. Congrats on being one week M & M free:) It also sounds like you've got a good strategy going with the apples. With the ice cream, do you get it when you go out or is it a home thing? Do you have success with not having it in the house? You have a great weekend too :) |
| 2013-10-26 8:42 AM in reply to: jmhpsu93 |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Ahhh, sounds like a good plan Mike. I can't say enough good things about 4-5 days/week in the water. I have been AMAZED at the gains. Have you read Swimming Speed Secrets? The pictures in that book have been so helpful to me. Originally posted by switch Originally posted by jmhpsu93 Well if Mike's going, you know there's going to be a party. I'm still faithfully going to BY 3-4 times/week and running 5 times, plus throwing in a bike or two so I don't forget how. Now the swimming part, which is honestly the limiter I should be working, continues to scare me. Every time I get back into the water for any length of time I aggravate my neck, which then shuts me down for a freakin' month or more. So, I'm not starting up again until December. RE: AG Nationals...hopin' to qualify in the spring! Best getcho azz in the pool, son. We expect to see you in Milwaukee :) What is it about the swimming that tweaks your neck? It's definitely a disc issue...I dunno maybe C2/C3? I haven't had it x-ray'd but my chiro (whom I trust) thinks that problem is my swim form. I must be reaching up and out with my head, especially when I breathe to the left side. When I get back to the pool in December I'm going to basically spend the entire month re-learning swim form. I'm hoping the three months off kills my flawed muscle memory. Once I get some of that straightened out I'll get back to Masters and get my azz kicked. |
| 2013-10-26 10:39 AM in reply to: jmhpsu93 |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 I'm still faithfully going to BY 3-4 times/week and running 5 times, plus throwing in a bike or two so I don't forget how. Now the swimming part, which is honestly the limiter I should be working, continues to scare me. Every time I get back into the water for any length of time I aggravate my neck, which then shuts me down for a freakin' month or more. So, I'm not starting up again until December. RE: AG Nationals...hopin' to qualify in the spring! I'm thinking about this as a goal for next year. Are the sprint and oly AG Nationals at the same venue or do they do them separately? When do you have to qualify by? Anything else I need to know about the process? Supposed to do a tempo run today. I've delayed it a couple days because I've been a little beat up following a marathon three weeks ago and a hilly, trail HM last weekend. I did 400's earlier in the week and I could feel a lot of fatigue and soreness. Two weeks before my next 5k so got to keep focused on speed. |
| 2013-10-26 11:54 AM in reply to: popsracer |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer Steve! I was just thinking about you on my run and wondering how the heck you're doing?! You take care of yourself with all that quality! So excited to see what this next 5K yields for you. Originally posted by jmhpsu93 I'm still faithfully going to BY 3-4 times/week and running 5 times, plus throwing in a bike or two so I don't forget how. Now the swimming part, which is honestly the limiter I should be working, continues to scare me. Every time I get back into the water for any length of time I aggravate my neck, which then shuts me down for a freakin' month or more. So, I'm not starting up again until December. RE: AG Nationals...hopin' to qualify in the spring! I'm thinking about this as a goal for next year. Are the sprint and oly AG Nationals at the same venue or do they do them separately? When do you have to qualify by? Anything else I need to know about the process? Supposed to do a tempo run today. I've delayed it a couple days because I've been a little beat up following a marathon three weeks ago and a hilly, trail HM last weekend. I did 400's earlier in the week and I could feel a lot of fatigue and soreness. Two weeks before my next 5k so got to keep focused on speed. Please come to AGN! That would be awesome |
| 2013-10-26 4:47 PM in reply to: 0 |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by dtoce Yup yup, most of our best middle distance runners log huge miles. Marathoners are a no brainier.I'm already at 70+ for XC (during base and non race weeks) and will go up more once the season ends (no big increases in mileage while I'm building intensity.) I own Pfitz too, and read it before each marathon build.Finally, get to work Dale OK, Dale. ouch! called out for laziness-and deservedly so...(hangs head down)I'll try harder, Switcheroo. Accountability was one of the reasons I signed up for this gig. Sorry.---------------------------------------------------------------------------------------------btw, regarding ideal training volume-more is better and as much as you can handle...'high mileage' is a relative thing, but even the top milers and marathoners do ~100mpw! I think the grouping goes like this: under 20mpw/20-40/40-70/100+And as we've discussed before, more is better regarding your 'base mileage'. I pushed up to 40-50 when actively marathon training and I think you do need 40 miles/week minimum in order to support several quality sessions/week. There have been a bunch of studies on this.Salty should be trying for 70+mpw. You should read Pfitz also. A slightly different focus than JD but also a lot of good training information.Gonna be fun watching everyone crush some races! I want some vdot accountability too.Kudos on the fast flat fix and the drama-free dinner. What can we do to help you get a little training done each day besides nag? Could you sneak in 20 or 30 minutes?
 Edited by Asalzwed 2013-10-26 4:48 PM |
| 2013-10-26 5:39 PM in reply to: Asalzwed |
Veteran 945 South Windsor, CT | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge get to work Dale I did my work deary. Literally just finished the work from my job that I left from Friday about 15 minutes ago while running in to help DS1 and his girl cut up pumpkins multiple times and cooking the big chicken. DW is off winning tennis matches and will be here for the start of dinner in about an hour. I ran 3 miles in the dark Friday after work-for accountability to Switch. Today ran 2 mile w/u then 5K race pacing for seed card to the Manchester Road Race-won my AG by accident as it wasn't really a 'race' for me. Followed with a 30 mile bike ride in the cold and wind. I'm workin', Adrienne, I'm workin'...glad you've got Pfitz. He rocks for the marathon. |
| 2013-10-26 9:01 PM in reply to: dtoce |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by dtoce Ahhhhhh yeeeeeeah!!! Nice work!!! I suppose that's acceptable.get to work Dale I did my work deary. Literally just finished the work from my job that I left from Friday about 15 minutes ago while running in to help DS1 and his girl cut up pumpkins multiple times and cooking the big chicken. DW is off winning tennis matches and will be here for the start of dinner in about an hour.I ran 3 miles in the dark Friday after work-for accountability to Switch.Today ran 2 mile w/u then 5K race pacing for seed card to the Manchester Road Race-won my AG by accident as it wasn't really a 'race' for me.Followed with a 30 mile bike ride in the cold and wind.I'm workin', Adrienne, I'm workin'...glad you've got Pfitz. He rocks for the marathon. |
| 2013-10-27 9:56 AM in reply to: #4873642 |
Member 3149 | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge I'm in. My weaknesses include all three disciplines, transitions, and nutrition...oy vey! Right now, however, the biggest weakness is nutrition, and by nutrition I mean mowing through anything that stands still for just a few seconds too long. For the next two weeks I will be focusing on reducing my caloric intake while trying to make sure I meet my macronutrient goals for each day. Hopefully, coupled with solid workouts, this will result in losing a few pounds. Today's goals are to plan the weeks menus, a chore I hate, and do the shopping. |
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| The Mike Ricci July Challenge Pages: 1 2 3 |
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