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SBR Utopia ---- Permanently OPEN!! (Page 23)
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 2014-01-28 1:32 PM in reply to: brigby1 |
 Seattle |  Subject: RE: SBR Utopia ---- Permanently OPEN!!Originally posted by brigby1 Originally posted by Asalzwed Originally posted by spudone My first guess is that it was just an off-day for you. Maybe something was a little different from your normal routine - something you ate or some other sport activity? If your legs keep feeling dead more often, then I'd look to training adjustments. I've come to disagree with some of the the slow running / high volume mantra on BT. The Pfitz plans resonate better with me. Yes lots of volume but I wouldn't really call them "mostly slow". I think if you want to run faster, you have to eventually ... run faster. Shocking. The thing is, people who already have a solid base can push a bit harder than they think, even on a Z2 run. Your last comment, I'll point back to the Pfitz mesocycles. Early in your marathon build, focus on endurance (volume), then midway transition towards more LT workouts and finally taper / race preparation. Well, as I said it was different because I only had a day between a full 20 mile glycogen depletion run and the quality workout. So, ultimately I think that plays a big part. But it also has me thinking a lot about the tradeoff between volume and intensity. They are both important (especially in the marathon) but striking that balance is not easy and is highly individual. I don't really believe the mantra on BT is just slow running/high volume. In my eyes it's always been "mostly easy, sometimes hard." And that is pretty much what the majority of the experts say too, and what I personally believe. I think we can all work on training smarter, though. I don't think the mantra is always go slow either, but can see how some may think that. There are a number who get the "mostly easy, sometimes hard". It's just that questions tend to be why running is so tough when they're doing. 2-3 times a week and 2-4 miles at a time. First thing, run more. Or the 3x a week schedule with intervals, tempos & long run. Slow down and run more often. Some could get stuck on that idea for all time, not realizing that they should eventually work in some other types of runs. It's not just distance variation, but effort level. And even more so, it's not just figuring out a weekly template and doing that over and over. Many want that for simplicity and some can get stuck there. I actually do end up making fairly similar weekly templates and doing them over and over, sometimes for months in a row, but what could easily be missed in there is how I organize and change up the "trees" in each spot of this subset of the "forest". Probably takes looking over at least a month if not several to get the idea whereas many may want to look at just a few days to a week. Someone just asked a question on this as many of my rides look to be about the same size (by time), but pointed out a few other things to look at and think a lightbulb may have gone on there. You guys already know there would be a huge difference in comparing 2 hr rides of 100 TSS vs 160, but that's not obvious to everyone. Yeah, I 100% agree. But it's always tough to decide how information to give someone who is stuck in this spot. It's maybe why people tend to just give the answer of "run more" because honestly, most people will improve with fairly minimal risk and it saves anyone from having to get into the details of R workouts, I workouts, T runs and an overall smart training plan.
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| 2014-01-28 1:33 PM in reply to: Asalzwed |
Melon Presser  52116   | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by Asalzwed Originally posted by Birkierunner Originally posted by Asalzwed Originally posted by BrotherTri Todays run capped off 30 days of straight running. It was a little chilly at 6 degrees and -13 wind chill but not the coldest day. If I remember correctly the coldest day was -4 with -25 wind chill. I don't mind running in the cold well any kind of weather actually. The one thing I do mine is having to wear a face mask in extreamily cold weather. I have a few more days of running to finish my Strava commitment to run every day in January. Then I will decide if I want to keep running everyday or not. Oh some stats so far; every run was over 30 minutes long and my longest run was 10 miles. Most all runs were done ez and every runb was on Hoka's.Question what was the longest continuous running you've done? What specifically did you get out of it? When I very first started running, I did a 30 day challenge. I think this was was of the most beneficial exercises I have ever done. Since then, I think I did something like 100-120 days straight but I wasn't counting. It just happened that way. Conversely, and to Ben's point, I think focusing too much on a streak takes away from more important aspects of training. I also believe complete rest is a crucial part of maximizing your potential. I think it would be really hard to make a good decision when you are on streak day 5,000 and you REALLY need a rest. Have you done any recent field testing to determine your critical velocity? That will give you a better idea of what you should be working on. What is that? Actually, this does bring up a question I've been meaning to ask. Are you/your running coach structuring your training/paces keeping the results of your now-many races in mind? In other words, not just basing the running on feel, or particular group at track, but the times (and taking into consideration circumstances/conditions/course) you achieved at races? |
| 2014-01-28 1:36 PM in reply to: Asalzwed |
| Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by Asalzwed Originally posted by ChrisM Finally, back onto a running schedule! Got 4 miles in this morning, ran down to the beach and back, I forgot how much I love running in the morning. That's awesome. You were having some injury trouble, right? Yes, my annual December foot-injury-of-some-sort-or-another forced layoff. Always getting in the way of my goals of becoming a better runner |
| 2014-01-28 1:41 PM in reply to: 0 |
| Seattle | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by IndoIronYanti Originally posted by Asalzwed Originally posted by Birkierunner Originally posted by Asalzwed Originally posted by BrotherTri Todays run capped off 30 days of straight running. It was a little chilly at 6 degrees and -13 wind chill but not the coldest day. If I remember correctly the coldest day was -4 with -25 wind chill. I don't mind running in the cold well any kind of weather actually. The one thing I do mine is having to wear a face mask in extreamily cold weather. I have a few more days of running to finish my Strava commitment to run every day in January. Then I will decide if I want to keep running everyday or not. Oh some stats so far; every run was over 30 minutes long and my longest run was 10 miles. Most all runs were done ez and every runb was on Hoka's.Question what was the longest continuous running you've done? What specifically did you get out of it? When I very first started running, I did a 30 day challenge. I think this was was of the most beneficial exercises I have ever done. Since then, I think I did something like 100-120 days straight but I wasn't counting. It just happened that way. Conversely, and to Ben's point, I think focusing too much on a streak takes away from more important aspects of training. I also believe complete rest is a crucial part of maximizing your potential. I think it would be really hard to make a good decision when you are on streak day 5,000 and you REALLY need a rest. Have you done any recent field testing to determine your critical velocity? That will give you a better idea of what you should be working on. What is that? Actually, this does bring up a question I've been meaning to ask. Are you/your running coach structuring your training/paces keeping the results of your now-many races in mind? In other words, not just basing the running on feel, or particular group at track, but the times (and taking into consideration circumstances/conditions/course) you achieved at races? Yeah, it's based on VDOT per performances. But, it's tricky. You can't really get an accurate idea from an XC race which is the most current event I have raced as an 'A' (Espeically when Max King is designing the course) I have a road 5K that I did during the XC season but it was more like a C race. Based off of that race, I moved up a running group but then after XC season I took a little time off and then focused on volume. So, I am just running in the group that is a little slower. Does that make sense? Edited by Asalzwed 2014-01-28 1:43 PM |
| 2014-01-28 1:42 PM in reply to: ChrisM |
| Seattle | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by ChrisM Originally posted by Asalzwed Originally posted by ChrisM Finally, back onto a running schedule! Got 4 miles in this morning, ran down to the beach and back, I forgot how much I love running in the morning. That's awesome. You were having some injury trouble, right? Yes, my annual December foot-injury-of-some-sort-or-another forced layoff. Always getting in the way of my goals of becoming a better runner Haha, what do they say? Consistency is king? Glad it's January and that you are out after that goal. |
| 2014-01-28 2:18 PM in reply to: 0 |
Melon Presser 52116 | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by Asalzwed Originally posted by IndoIronYanti Originally posted by Asalzwed Originally posted by Birkierunner Originally posted by Asalzwed Originally posted by BrotherTri Todays run capped off 30 days of straight running. It was a little chilly at 6 degrees and -13 wind chill but not the coldest day. If I remember correctly the coldest day was -4 with -25 wind chill. I don't mind running in the cold well any kind of weather actually. The one thing I do mine is having to wear a face mask in extreamily cold weather. I have a few more days of running to finish my Strava commitment to run every day in January. Then I will decide if I want to keep running everyday or not. Oh some stats so far; every run was over 30 minutes long and my longest run was 10 miles. Most all runs were done ez and every runb was on Hoka's.Question what was the longest continuous running you've done? What specifically did you get out of it? When I very first started running, I did a 30 day challenge. I think this was was of the most beneficial exercises I have ever done. Since then, I think I did something like 100-120 days straight but I wasn't counting. It just happened that way. Conversely, and to Ben's point, I think focusing too much on a streak takes away from more important aspects of training. I also believe complete rest is a crucial part of maximizing your potential. I think it would be really hard to make a good decision when you are on streak day 5,000 and you REALLY need a rest. Have you done any recent field testing to determine your critical velocity? That will give you a better idea of what you should be working on. What is that? Actually, this does bring up a question I've been meaning to ask. Are you/your running coach structuring your training/paces keeping the results of your now-many races in mind? In other words, not just basing the running on feel, or particular group at track, but the times (and taking into consideration circumstances/conditions/course) you achieved at races? Yeah, it's based on VDOT per performances. But, it's tricky. You can't really get an accurate idea from an XC race which is the most current event I have raced as an 'A' (Espeically when Max King is designing the course) I have a road 5K that I did during the XC season but it was more like a C race. Based off of that race, I moved up a running group but then after XC season I took a little time off and then focused on volume. So, I am just running in the group that is a little slower. Does that make sense? It does. I still think you might be able to get to some narrower ranges in training paces with the application of a little judicious thought ... the taking into consideration circumstances/conditions/course as I mentioned, including looking at the performances of some of your running partners and how they've done in other track/road races. Critical velocity's a little different, depending on whose definition you're going by. I'm pretty sure Birkie could explain it a lot better. And I'm not sure RIGHT now would be the best time to do field testing (still in your first few weeks of mary training), but probably as early as a couple of weeks from now. CV runs roughly* at 90% of VO2max ... the idea is to do a certain amount of structured training in a fairly narrow range just above LT but not as taxing as 10K pace, which theoretically should push your lactate threshold AND VO2max as well but not blow you out as much as training at 10K pace. From the experiential evidence (a bunch of coaches and top-shelf runners, basically), this has worked well and according to theory. There was a halfway decent article written by a Div 1 collegiate coach at some fairly large decent running school and for the life of me I can't remember/find it. *P.S. but as you can probably tell, it's pretty important not to determine it ROUGHLY but quite specifically for the individual runner and then, in a fairly narrow range, lean toward the profile factor you want to work on more, considering what your race distance goal (in your case, marathon) is. Edited by IndoIronYanti 2014-01-28 2:21 PM |
| 2014-01-28 2:32 PM in reply to: IndoIronYanti |
| Seattle | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by IndoIronYanti Originally posted by Asalzwed Originally posted by IndoIronYanti Originally posted by Asalzwed Originally posted by Birkierunner Originally posted by Asalzwed Originally posted by BrotherTri Todays run capped off 30 days of straight running. It was a little chilly at 6 degrees and -13 wind chill but not the coldest day. If I remember correctly the coldest day was -4 with -25 wind chill. I don't mind running in the cold well any kind of weather actually. The one thing I do mine is having to wear a face mask in extreamily cold weather. I have a few more days of running to finish my Strava commitment to run every day in January. Then I will decide if I want to keep running everyday or not. Oh some stats so far; every run was over 30 minutes long and my longest run was 10 miles. Most all runs were done ez and every runb was on Hoka's.Question what was the longest continuous running you've done? What specifically did you get out of it? When I very first started running, I did a 30 day challenge. I think this was was of the most beneficial exercises I have ever done. Since then, I think I did something like 100-120 days straight but I wasn't counting. It just happened that way. Conversely, and to Ben's point, I think focusing too much on a streak takes away from more important aspects of training. I also believe complete rest is a crucial part of maximizing your potential. I think it would be really hard to make a good decision when you are on streak day 5,000 and you REALLY need a rest. Have you done any recent field testing to determine your critical velocity? That will give you a better idea of what you should be working on. What is that? Actually, this does bring up a question I've been meaning to ask. Are you/your running coach structuring your training/paces keeping the results of your now-many races in mind? In other words, not just basing the running on feel, or particular group at track, but the times (and taking into consideration circumstances/conditions/course) you achieved at races? Yeah, it's based on VDOT per performances. But, it's tricky. You can't really get an accurate idea from an XC race which is the most current event I have raced as an 'A' (Espeically when Max King is designing the course) I have a road 5K that I did during the XC season but it was more like a C race. Based off of that race, I moved up a running group but then after XC season I took a little time off and then focused on volume. So, I am just running in the group that is a little slower. Does that make sense? It does. I still think you might be able to get to some narrower ranges in training paces with the application of a little judicious thought ... the taking into consideration circumstances/conditions/course as I mentioned, including looking at the performances of some of your running partners and how they've done in other track/road races. Critical velocity's a little different, depending on whose definition you're going by. I'm pretty sure Birkie could explain it a lot better. And I'm not sure RIGHT now would be the best time to do field testing (still in your first few weeks of mary training), but probably as early as a couple of weeks from now. CV runs roughly* at 90% of VO2max ... the idea is to do a certain amount of structured training in a fairly narrow range just above LT but not as taxing as 10K pace, which theoretically should push your lactate threshold AND VO2max as well but not blow you out as much as training at 10K pace. From the experiential evidence (a bunch of coaches and top-shelf runners, basically), this has worked well and according to theory. There was a halfway decent article written by a Div 1 collegiate coach at some fairly large decent running school and for the life of me I can't remember/find it. *P.S. but as you can probably tell, it's pretty important not to determine it ROUGHLY but quite specifically for the individual runner and then, in a fairly narrow range, lean toward the profile factor you want to work on more, considering what your race distance goal (in your case, marathon) is. Sure, based on all of the race times I have and taking a look at my training partners I have a VERY good idea of the training paces based on JDs VDOT, McMillan etc. But what I am saying is that building volume makes it difficult if not impossible for me to hit those paces in training. In fact, you know better than most, I've always tended to run a lot slower when I train and then pull out race times that are much better. For example, my "peers" (those who have similar race times) were doing their 1.5 mile repeats at 6:12 pace and I was doing mine at 6:24. |
| 2014-01-28 2:33 PM in reply to: Asalzwed |
| Master 10208 Northern IL | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by Asalzwed Originally posted by brigby1 Originally posted by Asalzwed Originally posted by spudone My first guess is that it was just an off-day for you. Maybe something was a little different from your normal routine - something you ate or some other sport activity? If your legs keep feeling dead more often, then I'd look to training adjustments. I've come to disagree with some of the the slow running / high volume mantra on BT. The Pfitz plans resonate better with me. Yes lots of volume but I wouldn't really call them "mostly slow". I think if you want to run faster, you have to eventually ... run faster. Shocking. The thing is, people who already have a solid base can push a bit harder than they think, even on a Z2 run. Your last comment, I'll point back to the Pfitz mesocycles. Early in your marathon build, focus on endurance (volume), then midway transition towards more LT workouts and finally taper / race preparation. Well, as I said it was different because I only had a day between a full 20 mile glycogen depletion run and the quality workout. So, ultimately I think that plays a big part. But it also has me thinking a lot about the tradeoff between volume and intensity. They are both important (especially in the marathon) but striking that balance is not easy and is highly individual. I don't really believe the mantra on BT is just slow running/high volume. In my eyes it's always been "mostly easy, sometimes hard." And that is pretty much what the majority of the experts say too, and what I personally believe. I think we can all work on training smarter, though. I don't think the mantra is always go slow either, but can see how some may think that. There are a number who get the "mostly easy, sometimes hard". It's just that questions tend to be why running is so tough when they're doing. 2-3 times a week and 2-4 miles at a time. First thing, run more. Or the 3x a week schedule with intervals, tempos & long run. Slow down and run more often. Some could get stuck on that idea for all time, not realizing that they should eventually work in some other types of runs. It's not just distance variation, but effort level. And even more so, it's not just figuring out a weekly template and doing that over and over. Many want that for simplicity and some can get stuck there. I actually do end up making fairly similar weekly templates and doing them over and over, sometimes for months in a row, but what could easily be missed in there is how I organize and change up the "trees" in each spot of this subset of the "forest". Probably takes looking over at least a month if not several to get the idea whereas many may want to look at just a few days to a week. Someone just asked a question on this as many of my rides look to be about the same size (by time), but pointed out a few other things to look at and think a lightbulb may have gone on there. You guys already know there would be a huge difference in comparing 2 hr rides of 100 TSS vs 160, but that's not obvious to everyone. Yeah, I 100% agree. But it's always tough to decide how information to give someone who is stuck in this spot. It's maybe why people tend to just give the answer of "run more" because honestly, most people will improve with fairly minimal risk and it saves anyone from having to get into the details of R workouts, I workouts, T runs and an overall smart training plan. I agree. And people write entire books on this stuff, so it can be a bit much to fit it all into one or two posts! |
| 2014-01-28 2:34 PM in reply to: 0 |
Master 5557  , California | Subject: RE: SBR Utopia ---- Permanently OPEN!! Re: running, I was just saying that the advice to add volume "mostly easy, sometimes hard" can be too conservative. As a general rule of thumb, sure it's fine, but a lot of times that advice is being given to an inexperienced runner who needs to carefully build volume. But I was specifically replying to Salty, who I think we can agree is not suffering from a lack of base mileage. The Pfitz plans I was referring to... they transition from very little intensity at the start of a marathon program, to fairly regular intensity near the end. I would not call them mostly easy after the midpoint. But yes I agree it is very individual in determining what your body can handle and there is no one-size-fits-all program. You (Adrienne) have trained on a Pfitz program before, so I'm somewhat preaching to the choir Edited by spudone 2014-01-28 2:42 PM |
| 2014-01-28 2:37 PM in reply to: 0 |
| Seattle | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by spudone Re: running, I was just saying that the advice to add volume "mostly easy, sometimes hard" can be too conservative. As a general rule of thumb, sure it's fine, but a lot of times that advice is being given to an inexperienced runner who needs to carefully build volume. But I was specifically replying to Salty, who I think we can agree is not suffering from a lack of base mileage. The Pfitz plans I was referring to... they transition from very little intensity at the start of a marathon program, to fairly regular intensity near the end. I would not call them mostly easy after the midpoint. But yes I agree it is very individual in determining what your body can handle and there is no one-size-fits-all program. Yeah, by the way I didn't respond to that part, and it's a very good point. I do, indeed, plan to transition from the bigger volume (around week 6) into more intensity and that build will bring me right into my HM tune-up. Edited by Asalzwed 2014-01-28 2:37 PM |
| 2014-01-28 2:51 PM in reply to: Asalzwed |
Melon Presser 52116 | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by Asalzwed Originally posted by IndoIronYanti Originally posted by Asalzwed Originally posted by IndoIronYanti Originally posted by Asalzwed Originally posted by Birkierunner Originally posted by Asalzwed Originally posted by BrotherTri Todays run capped off 30 days of straight running. It was a little chilly at 6 degrees and -13 wind chill but not the coldest day. If I remember correctly the coldest day was -4 with -25 wind chill. I don't mind running in the cold well any kind of weather actually. The one thing I do mine is having to wear a face mask in extreamily cold weather. I have a few more days of running to finish my Strava commitment to run every day in January. Then I will decide if I want to keep running everyday or not. Oh some stats so far; every run was over 30 minutes long and my longest run was 10 miles. Most all runs were done ez and every runb was on Hoka's.Question what was the longest continuous running you've done? What specifically did you get out of it? When I very first started running, I did a 30 day challenge. I think this was was of the most beneficial exercises I have ever done. Since then, I think I did something like 100-120 days straight but I wasn't counting. It just happened that way. Conversely, and to Ben's point, I think focusing too much on a streak takes away from more important aspects of training. I also believe complete rest is a crucial part of maximizing your potential. I think it would be really hard to make a good decision when you are on streak day 5,000 and you REALLY need a rest. Have you done any recent field testing to determine your critical velocity? That will give you a better idea of what you should be working on. What is that? Actually, this does bring up a question I've been meaning to ask. Are you/your running coach structuring your training/paces keeping the results of your now-many races in mind? In other words, not just basing the running on feel, or particular group at track, but the times (and taking into consideration circumstances/conditions/course) you achieved at races? Yeah, it's based on VDOT per performances. But, it's tricky. You can't really get an accurate idea from an XC race which is the most current event I have raced as an 'A' (Espeically when Max King is designing the course) I have a road 5K that I did during the XC season but it was more like a C race. Based off of that race, I moved up a running group but then after XC season I took a little time off and then focused on volume. So, I am just running in the group that is a little slower. Does that make sense? It does. I still think you might be able to get to some narrower ranges in training paces with the application of a little judicious thought ... the taking into consideration circumstances/conditions/course as I mentioned, including looking at the performances of some of your running partners and how they've done in other track/road races. Critical velocity's a little different, depending on whose definition you're going by. I'm pretty sure Birkie could explain it a lot better. And I'm not sure RIGHT now would be the best time to do field testing (still in your first few weeks of mary training), but probably as early as a couple of weeks from now. CV runs roughly* at 90% of VO2max ... the idea is to do a certain amount of structured training in a fairly narrow range just above LT but not as taxing as 10K pace, which theoretically should push your lactate threshold AND VO2max as well but not blow you out as much as training at 10K pace. From the experiential evidence (a bunch of coaches and top-shelf runners, basically), this has worked well and according to theory. There was a halfway decent article written by a Div 1 collegiate coach at some fairly large decent running school and for the life of me I can't remember/find it. *P.S. but as you can probably tell, it's pretty important not to determine it ROUGHLY but quite specifically for the individual runner and then, in a fairly narrow range, lean toward the profile factor you want to work on more, considering what your race distance goal (in your case, marathon) is. Sure, based on all of the race times I have and taking a look at my training partners I have a VERY good idea of the training paces based on JDs VDOT, McMillan etc. But what I am saying is that building volume makes it difficult if not impossible for me to hit those paces in training. In fact, you know better than most, I've always tended to run a lot slower when I train and then pull out race times that are much better. For example, my "peers" (those who have similar race times) were doing their 1.5 mile repeats at 6:12 pace and I was doing mine at 6:24. Yups. And as I said--and especially this early in this season for you--despite the (slightly) slower paces over all your training (and at the truly "slow" end, meaning for you slow, I think this matters even less) you're STILL definitely doing enough different types of running on different terrain to provide plenty of effective training stimuli (as well as you-appropriate strength and stabilizers training). You're also far, far better than most at "feeling" where your body and training are at and where they should be at on any given day. The eternal question for you and every other athlete looking for peak performance is how to determine how the training should go, based on where you want to go, over the mid-to-long term future ... and then what to tweak and what to simply trust along the way. Somewhat later in the training cycle, I do think it's possible, and wise--2016 draweth nigh for us all, gulp--to sharpen the paces and training structure. And by narrowing the ranges, that doesn't mean they're going to be faster. |
| 2014-01-28 4:12 PM in reply to: IndoIronYanti |
| Seattle | Subject: RE: SBR Utopia ---- Permanently OPEN!! Sharpen the training structure/paces and narrow the ranges. Hmmmmm ... |
| 2014-01-29 4:21 PM in reply to: 0 |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by Birkierunner Originally posted by Asalzwed Originally posted by BrotherTri Todays run capped off 30 days of straight running. It was a little chilly at 6 degrees and -13 wind chill but not the coldest day. If I remember correctly the coldest day was -4 with -25 wind chill. I don't mind running in the cold well any kind of weather actually. The one thing I do mine is having to wear a face mask in extreamily cold weather. I have a few more days of running to finish my Strava commitment to run every day in January. Then I will decide if I want to keep running everyday or not. Oh some stats so far; every run was over 30 minutes long and my longest run was 10 miles. Most all runs were done ez and every runb was on Hoka's.Question what was the longest continuous running you've done? What specifically did you get out of it? When I very first started running, I did a 30 day challenge. I think this was was of the most beneficial exercises I have ever done. Since then, I think I did something like 100-120 days straight but I wasn't counting. It just happened that way. Conversely, and to Ben's point, I think focusing too much on a streak takes away from more important aspects of training. I also believe complete rest is a crucial part of maximizing your potential. I think it would be really hard to make a good decision when you are on streak day 5,000 and you REALLY need a rest. Have you done any recent field testing to determine your critical velocity? That will give you a better idea of what you should be working on.
WOW slow day! I guess everybody is actually working.......
Jim, yeah I don't do a lot of testing other than just simple field testing. Even then I don't really track anything. So run critical velocity test is that something I will need to Google or do you have a have test in mind that I can preform. My run volume now is to just easily rebuild my run base. Nothing really structured just ez running. Any thoughts greatly appreciated.
Edited by BrotherTri 2014-01-29 4:28 PM |
| 2014-01-29 7:49 PM in reply to: BrotherTri |
Pro 4675 Wisconsin near the Twin Cities metro | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by BrotherTri Originally posted by Birkierunner Originally posted by Asalzwed Originally posted by BrotherTri Todays run capped off 30 days of straight running. It was a little chilly at 6 degrees and -13 wind chill but not the coldest day. If I remember correctly the coldest day was -4 with -25 wind chill. I don't mind running in the cold well any kind of weather actually. The one thing I do mine is having to wear a face mask in extreamily cold weather. I have a few more days of running to finish my Strava commitment to run every day in January. Then I will decide if I want to keep running everyday or not. Oh some stats so far; every run was over 30 minutes long and my longest run was 10 miles. Most all runs were done ez and every runb was on Hoka's.Question what was the longest continuous running you've done? What specifically did you get out of it? When I very first started running, I did a 30 day challenge. I think this was was of the most beneficial exercises I have ever done. Since then, I think I did something like 100-120 days straight but I wasn't counting. It just happened that way. Conversely, and to Ben's point, I think focusing too much on a streak takes away from more important aspects of training. I also believe complete rest is a crucial part of maximizing your potential. I think it would be really hard to make a good decision when you are on streak day 5,000 and you REALLY need a rest. Have you done any recent field testing to determine your critical velocity? That will give you a better idea of what you should be working on.
WOW slow day! I guess everybody is actually working.......
Jim, yeah I don't do a lot of testing other than just simple field testing. Even then I don't really track anything. So run critical velocity test is that something I will need to Google or do you have a have test in mind that I can preform. My run volume now is to just easily rebuild my run base. Nothing really structured just ez running. Any thoughts greatly appreciated. Actually, the CV question I posed was aimed at Adrienne (I thought I was quoting an earlier post, so sorry for the confusion). CV is just one metric that can be used; or VDOT, etc.; and is based on Monod's power curve (CP) stuff that models a work/time relationship. We have an athlete run 2 different test distances (e.g. 1600 and 3200 meters; but can vary depending on athlete) and plug the results into the model which will give their CV value as a measure of their current fitness level. It roughly equates to 10 to 15k pace. |
| 2014-01-30 7:44 AM in reply to: Birkierunner |
Veteran 1677 Houston, Texas | Subject: RE: SBR Utopia ---- Permanently OPEN!! Last night, I did my first run in four weeks. It was super easy, incredibly slow, and totally pain-free! Followed it up by foam rolling and icing my ankle....and iced it again this morning. No soreness or pain still, but want to make sure it stays that way. Here's to hoping I can keep myself healthy leading up to St. George. I don't even care if I ever get faster -- all I want to do is to actually be able to run (shuffle) in my race. |
| 2014-01-30 7:59 AM in reply to: ligersandtions |
Elite 7783 PEI, Canada | Subject: RE: SBR Utopia ---- Permanently OPEN!! Nicole, good to hear! I hope you can maintain the pain free status until race day (and after of course)! I had a wardrobe malfunction at the pool yesterday morning. Fortunately it was in the locker room before heading out to swim! The seam of my jammers was split up the azz. I actually noticed it when I took it out of my backpack so I'm hoping it wasn't like that during my swim on Monday morning...
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| 2014-01-30 9:52 AM in reply to: axteraa |
Expert 1260 Norton Shores, MI | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by axteraa Nicole, good to hear! I hope you can maintain the pain free status until race day (and after of course)! I had a wardrobe malfunction at the pool yesterday morning. Fortunately it was in the locker room before heading out to swim! The seam of my jammers was split up the azz. I actually noticed it when I took it out of my backpack so I'm hoping it wasn't like that during my swim on Monday morning...
Interesting. I also had a wardrobe malfunction at the pool yesterday also. Got the suit out and their is a big rip in the lower leg. The suit is fairly new so I am going to brave the weird looks for awhile |
| 2014-01-30 9:54 AM in reply to: rymac |
| Master 10208 Northern IL | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by rymac Originally posted by axteraa Nicole, good to hear! I hope you can maintain the pain free status until race day (and after of course)! I had a wardrobe malfunction at the pool yesterday morning. Fortunately it was in the locker room before heading out to swim! The seam of my jammers was split up the azz. I actually noticed it when I took it out of my backpack so I'm hoping it wasn't like that during my swim on Monday morning...
Interesting. I also had a wardrobe malfunction at the pool yesterday also. Got the suit out and their is a big rip in the lower leg. The suit is fairly new so I am going to brave the weird looks for awhile Pool I go to was closed again yesterday. |
| 2014-01-30 9:56 AM in reply to: rymac |
Expert 1260 Norton Shores, MI | Subject: RE: SBR Utopia ---- Permanently OPEN!! Rest and Test week for me this week after a 4-week build. Looking forward to some improvements. Bike FTP test on Sunday and Swim TT on Tuesday of next week. |
| 2014-01-30 9:57 AM in reply to: brigby1 |
Expert 1260 Norton Shores, MI | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by brigby1 Originally posted by rymac Originally posted by axteraa Nicole, good to hear! I hope you can maintain the pain free status until race day (and after of course)! I had a wardrobe malfunction at the pool yesterday morning. Fortunately it was in the locker room before heading out to swim! The seam of my jammers was split up the azz. I actually noticed it when I took it out of my backpack so I'm hoping it wasn't like that during my swim on Monday morning...
Interesting. I also had a wardrobe malfunction at the pool yesterday also. Got the suit out and their is a big rip in the lower leg. The suit is fairly new so I am going to brave the weird looks for awhile Pool I go to was closed again yesterday. The High School finally opened up after a week yesterday due to the weather. This has been one brutal winter in the midwest. |
| 2014-01-30 12:07 PM in reply to: brigby1 |
Veteran 1677 Houston, Texas | Subject: RE: SBR Utopia ---- Permanently OPEN!! Pool closed due to weather? We've been having some "fun" swimming in an outdoor pool in sub-freezing temps. Some people actually swam in the sleet last week....I'm not quite that crazy! Full disclosure: I was out of town, otherwise I might have been that crazy... |
| 2014-01-30 12:10 PM in reply to: ligersandtions |
| Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by ligersandtions Last night, I did my first run in four weeks. It was super easy, incredibly slow, and totally pain-free! Followed it up by foam rolling and icing my ankle....and iced it again this morning. No soreness or pain still, but want to make sure it stays that way. Here's to hoping I can keep myself healthy leading up to St. George. I don't even care if I ever get faster -- all I want to do is to actually be able to run (shuffle) in my race. You and me Nicole, getting through 2014! It's amazing, when you're (I am) injured and can't run, i see people running and think "man, they should be so grateful that they can even do that..." As for me, I ran :45 this morning, as 2/8 walk/run then 1/9 walk run |
| 2014-01-30 12:30 PM in reply to: axteraa |
| Seattle | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by axteraa Nicole, good to hear! I hope you can maintain the pain free status until race day (and after of course)! I had a wardrobe malfunction at the pool yesterday morning. Fortunately it was in the locker room before heading out to swim! The seam of my jammers was split up the azz. I actually noticed it when I took it out of my backpack so I'm hoping it wasn't like that during my swim on Monday morning...
Hahaha!! Lucky for everyone you caught it when you did. Or you could have just left a tip jar out and done your workout ... |
| 2014-01-30 12:34 PM in reply to: Asalzwed |
| Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by Asalzwed Originally posted by axteraa Nicole, good to hear! I hope you can maintain the pain free status until race day (and after of course)! I had a wardrobe malfunction at the pool yesterday morning. Fortunately it was in the locker room before heading out to swim! The seam of my jammers was split up the azz. I actually noticed it when I took it out of my backpack so I'm hoping it wasn't like that during my swim on Monday morning...
Hahaha!! Lucky for everyone you caught it when you did. Or you could have just left a tip jar out and done your workout ... Well, he sorta left out whether he changed suits or not..... It's Canada. They do things differently up there. |
| 2014-01-30 12:47 PM in reply to: ligersandtions |
| Master 10208 Northern IL | Subject: RE: SBR Utopia ---- Permanently OPEN!! Originally posted by ligersandtions Pool closed due to weather? We've been having some "fun" swimming in an outdoor pool in sub-freezing temps. Some people actually swam in the sleet last week....I'm not quite that crazy! Full disclosure: I was out of town, otherwise I might have been that crazy... I don't know if they closed due to weather a few days ago. Something was going on with the pool itself last night. Had also been closed Saturday. Weather was fine both those days. |
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