Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 129)

Nobody's a dummy!

That's a good point though...if you don't have a good solid base of running built up (and it can take years of regular running), then you might be very prone to injuries when running fast.  So an organized interval workout can be very dangerous for those of us in that situation.  I can just 'feel' that my legs aren't hardy right now...if I were to begin a weekly interval session right now, the outcome wouldn't be good.

But you get MOST of the benefit of interval sessions through these strides.

That statement may raise a lot of questions.  What are the benefit of interval sessions?

1. running economy (mechanical) at race pace
2. running economy (metabolic) at race pace
3. development of fast twitch fibers--increased leg speed
4. increased Lactate Threshold
5. increased VO2 Max

Strides go a long way toward #1, not quite all the way that more in depth interval workouts would though, but are a viable alternative.

#2...not sure this is real.  Metabolic economy comes from long, slow mileage.  People think it comes from intervals and it doesn't...or not enough to measure...you just can't hold these paces long enough for gains in economy.

#3..does this as well or better than traditional intervals (because very little of traditional intervals is every done above 90% of max sprint speed)

#4..95% of increasing LT is done by DECREASING your body's need for oxygen while running, not by increasing it's ability to supply/consume oxygen.  #4, like #2, is accomplished through long, slow mileage.

#5...Evidence seems to indicate that some athletes can and do increase their VO2 max as measured by oxygen consumption at peak exercise levels.  This increase is over their sedentary baseline and doesn't seem to increase any more among athletes who have been doing just a few months of training that includes VO2 max intervals.  Most athletes do not change their VO2 max through training.  I don't know which one you are.  I'm the one that doesn't see it change (I think...not from lab experiments but from running performance experience).  So in my case, and I think in most cases, VO2 max is fixed and VO2 max intervals are an unnecessary part of training anyway.

I like that and will do!

michgirlsk - 2012-09-20 2:36 PM ugh I rode over a dead squirrel today while on my bike.  I was coming down a hill and saw it too late.  I guess it had been there awhile as it was hard and felt like I rode over a bump... at least it wasn't fresh...  Still, sick.

Samantha I'm sure it's no fun to run over anything dead or alive but I'm glad you saw and you did not lose control of your bike.

Jeff, sorry to bother you but the 90%.....  is that 90% of 100 yard sprint, 90 % of a 1 mile run.  Again I apologize for being so "thick".  I'm really a newbie and soaking this stuff in.

Samantha, be glad it wasn't to old and splattered on you.

Have ya'll read "Can't Swim, Bike, Run".  It is a good book, not as good as "You are an Ironman" but still good.

The whole conversation about strides came up at a good time.  I have been contemplating what I needed to do to work some speed into my workouts.  The issue is that I am a chicken $..t and afraid if I do too much I will pull something.  Especially with my hamstring always on the edge of feeling goofy.  Anyway for tonights run I decided to add in some strides.  This was during my mid-distance run that right now is around 7 miles.  Normally I would run this distance at a 9m pace with no issues.  Tonight I allowed the majority of the distance to be around 10m pace to make sure I wasn't doing anything crazy, again I am a chicken $..t!  Between each stride I walked until my HR was back to low 120's which took about 1/2 of the original stride distance.  My PR pace for a 5K is around 7:15 so keep that in mind as you look through the below information.  My question is, Is this beneficial?  Do I need to go faster for the strides? faster the long section?  Anything else?

Long Section 2 miles at 9:50 pace
S1: 209 meters @ 6:54 pace Max HR 159
S2: 209 meters @ 6:38 pace Max HR 160
S3: 209 meters @ 7:03 Pace Max HR 158
S4: 190 Meters @ 7:13 Pace Max HR 157
Long Section 2 Miles @ 9:55 Pace
S5: 140 Meters @ 7:23 Pace Max HR 157
S6: 140 Meters @ 7:25 pace Max HR 161
S7: 125 Meters @ 7:06 Pace Max HR 166
S8: 150 Meters @ 7:10 Pace Max HR 164
Long section: 2 Miles @ 10:00 Pace
S9: 220 Meters @ 6:51 Pace Max HR 169
CD: 1/2 mile

michgirlsk - 2012-09-20 11:36 AM ugh I rode over a dead squirrel today while on my bike.  I was coming down a hill and saw it too late.  I guess it had been there awhile as it was hard and felt like I rode over a bump... at least it wasn't fresh...  Still, sick.

Good thing it didn't squish all over the place! 

Karl I have not read that one. Is the title Can't Swim, Can't Ride, Can't Run by Andy Holgate? I'll have to check that one out. If you want a good one to read pick up Chrissie Wellington's book if you haven't read that one yet.

Jeff can correct me, but here's what I've got based on his advice which I use:

You accelerate up to 90% of a full sprint.  It's not quite all out, but it's fast.  The real key is to really maintain the proper running form and run "smoothly" but very hard.

I think you need to go faster, and I think your distances may be too far.  The full stride should be about 100 yds +-/, and should be **almost** a full sprint.  Your breathing really isn't crazy until the very end of the fast portion, then you can gradually slow down.  Be sure to be totally warmed up before starting these.  And yeah, I think strides are incredibly beneficial.

Like Warren said, the 90% refers to your maximum sprint speed.  And you only obtain this speed for about 2 seconds at the end of the stride.  If your full max sprint speed were 10mph, then you would be hitting about 9mph for a couple of seconds at the end.

Not only do you want to be warmed up before starting strides, but you do each stride according to feel...For instance, when I do my first one, I gradually accelerate to only about 70% of max sprint speed before beginning my deceleration...I increase the top speed in each one little by little.  Sometimes I'm pretty loose when I start and it feels good to get up to 90% on the 2nd one, other times I don't until the 3rd or 4th.

Matt, what you did isn't a bad thing.  You were basically hitting target race pace for very small periods of time.  That can be a good thing to do in small amounts especially when you are in a place training-wise where doing longer race pace intervals isn't called for.  It keeps the legs loose and alive during periods of otherwise long, slow training.

But those weren't what we call 'strides'.  100  yards/meters is all that's called for.  You reach your 90% of full speed around 80 hold to 90 and then start to coast down.  No longer.

Another thing for Matt....if your hamstring is feeling goofy, then you only accelerate to a speed that you feel safe at.  Once you reach the point that the hamstring is warning you, then you back down.  In some cases, if the hamstring is an issue, you need to avoid strides altogether until it's resolved.

if the hamstring is a perpetual issue, then your strides may never have you going over 70% of your max sprint speed.  But if it's at least race pace (7:00/mile) then it's still good to work it in so the legs get small doses of race pace running when you are out of season and not racing with any regularity.

watch that hammy.   And don't overstretch it.  high volume or high intensity stretching can perpetuate any issues.

I've been a little absent this week.  I've been out of town all week with no internet access except with my phone.  I am up to date on the reading and I should be back into a somewhat normal routine.

As far as Boston goes I may not hear anything official for another couple of weeks.  I can only speculate but I think I am going to be able to run Boston.  The field hasn't closed yet and the registration remains opened. The info on the website seems to suggest that they are going to open the field to other qualifying registrants on Monday morning.  I am not counting any chicken just yet and I will wait patiently until I hear anything further.

The rest of my training had taken a bit of a hit this week with slightly longer hours and some heel pain that I had been dealing with for a while and training through it as I headed for both HIM's.  I am planning on a lighter training load for my runs over the next week or so as well as seeking some ART.  The pain is directly in the bottom of my heel and is painful at the beginning of my runs and at the end.  It gets a more painful the longer I am on it, whether walking, standing or running, but is worse once I am done running.  I have been doing some extra stretching and calf raises that seem to help some as well as a stretching technique that an ART specialist at Cedar Point suggested I try.  Also it seems more tolerable after doing some cycling.

Welcome back Dirk.  Take care of that heel.

Dirk we missed you!

Good luck w/ the heel.

Yes, glad you are back Dirk. Be careful with that heal. Sounds a little like PF and I'm sure you'll be surprised to find out I have battled that problem before (that was sarcasm in case you can't tell . Not fun.

I am feeling a little better every day of this rest week and I may just make it two weeks long!

My sister had an ultrasound this week and the baby is a girl - YAY! But the ultrasound shows some trouble with growth and baby's bladder that could be markers for Downs Syndrome. She has had blood drawn and will find out more in about 2 weeks. So holding our breath for now and trying to keep my sister from worrying and just letting her know we are all here for her & family.

Have a great weekend everyone and I hope Jonathan has a perfect wedding day!

My wife is battling PF with the help of out ART guy, it's no fun.  She's finally back to running a little but it's been a tough road.  Take care of it early!

I totally agree with taking a rest day/week or whatever you need.  It regenerates us both physically and mentally.  Take all the time you need to feel invigorated about training again.

Prayers to your sister.  I've been down that road, and at first it's depressing, scary, overwhelming, etc., but ultimately it's absolutely amazing and wonderful.  Kathy and I correspond with new parents of kids with Down syndrome to walk with them through the initial phases and beyond.  Feel free to PM me and ask questions or get us in touch if that diagnosis comes to pass.

Dirk echoing everyone else's sentiments here, take care of yourself and I hope your heel is feeling better soon.

Also sending best wishes to Jonathan and Kate and hoping that they have a wonderful day.

Brenda that's great story about your son, glad to hear he made a big play and had a great game.

Dina glad to hear that the rest is doing you well and that you are feeling better. Will continue to keep your sister in my thoughts and prayers and hoping things turn out alright.

For me today will probably be my last real brick workout for the season. I will do a 30 mile bike ride at about 60% effort along with a 4 mile run at race pace. After this the workouts will be more on the rest and recovery side of things for next week. I thought I'd be getting nervous by now for next weekend's HIM but I'm getting more anxious and excited to do it. I'm trying to keep my expectations tempered but I am feeling really good about my chances for this race. I think it's going to be a really fun day and I am so looking forward to it. I can't wait to get out there and do it!

Thank you for this Warren!!

I am really looking at alternatives to running for a week or so but with the Boston thing hanging out there it is really nerve racking.  I want to leave myself in a really good position to be able to pick my running back up and get a hard core focus on the marathon.

Your sister and family are in my prayers and will be as things progress into her pregnancy.  I think it's important to keep her mind from looking at all f the negative aspects of what is going on.  This is obviously hard to do but it's also very important.  She, and others, don't need to stress about the things that "may be" and focus on the things that "are."  I firmly believe there are no accidents and whatever happens is the way it is supposed to be.  I also believe very strongly that she and her family won't be given more than they can handle.

I took my long ride ride for the week today with the group.  This was only the second time I have been with this cycling group this year.  The weather is pretty cool here and the temp was only 53 when I left the house.  It didn't warm up much either!  It was 56 and 12 MPH winds when I got back home.  I had my first opportunity to try out my new leg warmers too.  I am very glad that I purchased them!!!  I would have been more than a little chilly had I not had them.

At the end of the ride one of the other riders was telling me about a team event that they had a couple of weeks ago.  It seems they were headed into the event with 6 riders on the team and 2  of them weren't as serious as the other 4.  The 2 had skipped some key training rides claiming they were a little tired and this didn't seem to sit well wit the others.  After he explained how well the rest of the team did at this particular race and how they had placed 1st in the team category, after dropping the other 2 riders early in the race, he asked if I would like to be a part of the team next season.  I declined but it wasn't without reservations.  I felt very encouraged and honored to have been asked by him.  2 of the guys that rode today are on that team and both of them are HARD CORE riders.....ANIMALS in all reality, and to have been asked to be a part of their team seemed to me to be quite an honor.  If I were not planning a marathon and a long build to a IM in a couple of years I might be more apt to climb on board.  HECK!!!  I still am having a hard time turning the request down.

On a non-training front, Lis and I will be celebrating 25 years of marriage in a couple of weeks.  We are planning a trip to Destin Fla. to stay for a few night compliments of the Doc that she works for.  We are getting a free condo to stay in from Oct 3-6 and it's right on the beach.  I'm going to love spending the time with Lis alone on the beach.  We really haven't had an "alone" vacation in 19 years.  But that time isn't what I am looking forward to the most.  The best part of this trip is when we leave Fla. and head "home."  Why, you ask?  We aren't headed home!!!  We are headed to the place of our honey moon 25 years ago!  But the best part is that Lis doesn't know what will be happening.  As we head north out of Florida we will have to take a turn that she likely won't notice and then we'll be in the Smokey Mountains for a 3 night stay at a private cabin.

I arranged the extra time off through her doc's office and Lis has NO idea what's coming.  At least I hope she won't know what's going on.  It will be so much fun to see the look on her face when we pull up to the cabin with a mountain view.  The only details that I will have to get down will be packing her cool weather clothes without her knowing about it.  I will be involving my girls for this detail.

I am VERY stoked.  We leave on Oct. 2 to head to Florida but will stay in Tennessee for one night on the way down.  Maybe somewhere south of Nashville.

I haven't been to the ART in Ft. Wayne yet but I found one on the west side near Lutheran Hosp.  Here is a link to their site: http://www.accwellnesscenter.com/  They checked on how my insurance will work for me when I choose to go over there.  I haven't been there just yet but I would like to get there sooner rather than later.

Ryder sounds like he's getting quite a bit of attention by seeing his pic on FB.  Congrats to him!  And those hands don't seem to be so much made of stone now do they?  He can always toss that back at his haters in the future.  Besides, now he can lay out a few of those haters when they catch the ball.  That is far more fun than catching a ball!  Make 'em pay for the catch is what I tried to do.

Dirk, congrats on 25 years!!!!! Destin is just a few hours from our home.  The beaches are absolutely beautiful.  This is their "off" season which is my favorite, ie no spring break age folks..yeah!!!

Hey ask the bike group if you can be an alternate????

Hope U R healing well and the ART goes good.  Also, good luck on Boston and let us know as soon as you hear!