Sept 15-Oct 15 "Daniel's Running Formula" Book Club (Page 24)

Just thought I'd give a heads up to the JD peeps that Salty PR'd her HM this weekend!!!!!!!!!!!!! Can't wait to read the RR!!!!!!!!!!!!

I also have a question. I posted this in the Manatee Group but thought I'd ask here too.

I just had an unexpected 2 weeks off from training. I had my wisdom teeth out and it affected my a lot more than I expected it would. I figured I'd be out a couple days then back at it. Notsomuch. So, the two weeks I was out happened to be the last two weeks of my JD plan. The plan was going really well and I was adapting to each increase in intensity/time/distance with only minor negative effects (i.e. dizziness on the dreadmill). So my question is where do I go from here? I was thinking of starting the plan over again? Do I stay at the same levels? We discussed before that I shouldn't move up a level without testing at a race so maybe I'll start over at the same level and move up if/when I can justify it by doing better at a 5k? I'm doing a 7k this weekend but it'll be a slow one as I'm running with family. Maybe I can find a 5k to do in a couple weeks. Thoughts?

I've still been following JD's plan, trying to incorporate it into my triathlon training.  I'm in Phase 3 right now, and just came off a build to 25 mpw and 2 Q workouts per week, plus a long run.  I had a recovery week, which gave me a perfect opportunity for a test race.  It's a 5.7K, so of course given I've never raced that distance it would SO a PR.   I did set a PR 5K within the race (22:19 over the final 5K), just not enough for the next VDOT (22:15).  I have a 10K next weekend where I'll be shooting for sub-46, which will definitely get me that VDOT.  Here's the RR if anyone's interested:

Brigance Brigade 5.7K

With the training focus on running, I've found that my other workouts, especially my cycling, were really suffering.  I think Steve warned me about this.    Once I finish Phase 3 I'm going to move to a more cycling focus over the last six weeks before my A-race, an OLY on May 31st.

I knew Steve (marathon) and Elesa (5K test) were racing this weekend too, and hell Adrienne is either running 20 miles or racing just about every day now.  :-)

It's certainly a fine balance, triathlon. 

I think you can continue to improve your running while you are incorporating the other stuff, you just have to find that balance.

Do you have a plan for how your running will change when you start the cycling focus?

 Oh and obviously I already told you, great job on your race! I love seeing steady improvement. I am looking forward to seeing how the 10K goes. What is the course like?

Good luck with your race tomorrow Mike.  I am sure you will crush it.  I imagine the weather will be somewhat better than your last 10k which will be a plus.

Be careful with too much I and R on 20-22 miles a week.  JD had at 5% of weekly mileage.  T, I and R have different purposes so not sure how you would get in enough of each for the desired benefits in one workout.  I am a JD novice so maybe there is nothing to my comment but you might want to stick with a particular type of quality workout and rotate purposes each week.  Or maybe focus on a T or I and do some strides on one of your easy runs.

I am still trying to figure out how my own run focus is going to transition into a full s/b/r schedule.  Ideally, I have a long run on Saturday or Sunday(13-15), a easy pace medium run on Thursday (8-9), a tempo run on Wednesday, easy 30 minutes Monday and/or Tuesday.  5 or 6 days 30mpw.  I really miss the R workouts on the track.  They were just fun for me.  I don't know.  Maybe I'll have to rethink all this.

I think the environment here is very different from what I understand.  The meets here are primarily for grade school kids so I think they had better check their egos at the gate.

Seriously, I believe they have a ton of younger age groups and the meet is more geared for them.  I am sure there are a few older folks but I doubt it is highly competitve.  For me, a 5k on the track would be a great way to get a hard tempo run in and be a lot of fun.     

We have them every Wednesday starting at the end of May - August.  I'll let you know when they announce the schedule. Our club puts them on.

The 5K is a pretty regular and they rotate the 10K in every now and again, too. I believe they also alternate the 1500 and a true mile, which I think would be fun/awful. 

A lot of the events, especially the longer ones, are very competitive. So, you have to check the ego and embrace DFL. But it's a fantastic environment. 

OMG...on the track???  25 laps???  I'd rather stab myself in the eye with a fork.  :-)

It's not THAT bad, remember I just did it

You just have to break it up. 

It's not THAT bad, remember I just did it

You just have to break it up. 

Good luck with your race tomorrow Mike.  I am sure you will crush it.  I imagine the weather will be somewhat better than your last 10k which will be a plus.

Be careful with too much I and R on 20-22 miles a week.  JD had at 5% of weekly mileage.  T, I and R have different purposes so not sure how you would get in enough of each for the desired benefits in one workout.  I am a JD novice so maybe there is nothing to my comment but you might want to stick with a particular type of quality workout and rotate purposes each week.  Or maybe focus on a T or I and do some strides on one of your easy runs.

I am still trying to figure out how my own run focus is going to transition into a full s/b/r schedule.  Ideally, I have a long run on Saturday or Sunday(13-15), a easy pace medium run on Thursday (8-9), a tempo run on Wednesday, easy 30 minutes Monday and/or Tuesday.  5 or 6 days 30mpw.  I really miss the R workouts on the track.  They were just fun for me.  I don't know.  Maybe I'll have to rethink all this.

Weather does look much better than 22* and 30 mph winds.  :-)

For my Q workouts, in Phase 4 Daniels has combo T, I, and R work all in one day for the Q1 workouts in the 5-to15K training plan.  I'm of course scaling it down to the mileage limits...I've been REALLY careful about that. 

For my first Phase 4 Q session, I'm doing something like this:

1.5 M WU2 x 5' @ T pace, 2' jog RBI
2 x 0.5K @ I pace, ~ 2' RBI
2 x 0.5K @ R pace, 5' RBI
1.5 M CD

I'll increase it a little bit over the first three weeks, but staying well under the 10%/8%/5% limits for T/I/R work.

Weather does look much better than 22* and 30 mph winds.  :-)

For my Q workouts, in Phase 4 Daniels has combo T, I, and R work all in one day for the Q1 workouts in the 5-to15K training plan.  I'm of course scaling it down to the mileage limits...I've been REALLY careful about that. 

For my first Phase 4 Q session, I'm doing something like this:

1.5 M WU2 x 5' @ T pace, 2' jog RBI
2 x 0.5K @ I pace, ~ 2' RBI
2 x 0.5K @ R pace, 5' RBI
1.5 M CD

I'll increase it a little bit over the first three weeks, but staying well under the 10%/8%/5% limits for T/I/R work.

Kinda sorta...we have a little park called Rash Field in the Inner Harbor, that is just about an even 0.5K around the outer edge.  it's rectangular, so you have some tight turns, but it works.  I see people doing speed work there all the time.  There's also a crazy steep hill if I'm so inclined. For longer stuff I just run along the Harbor...almost completely flat.  I use my Garmin to track the distances.

The WU and CD are the distance from my gym where I park.

Weather does look much better than 22* and 30 mph winds.  :-)

For my Q workouts, in Phase 4 Daniels has combo T, I, and R work all in one day for the Q1 workouts in the 5-to15K training plan.  I'm of course scaling it down to the mileage limits...I've been REALLY careful about that. 

For my first Phase 4 Q session, I'm doing something like this:

1.5 M WU
2 x 5' @ T pace, 2' jog RBI
2 x 0.5K @ I pace, ~ 2' RBI
2 x 0.5K @ R pace, 5' RBI
1.5 M CD

I'll increase it a little bit over the first three weeks, but staying well under the 10%/8%/5% limits for T/I/R work.

Originally posted by switch Nice! I've been adding a tiny bit of speed work/ intensity with Shane's challenge and it is amazing how much it takes out of me. I officially feel old

I've been checking out Shane's thread...I would participate but it's the wrong time in my training plan.  I might steal a workout or two...I liked the idea of the accelerations you all did last week.  I can't believe more people aren't joining that...they could learn a lot from him.

There are so many who should be all over this. Vast majority of the forum, really. At least jumping in and getting what they can out of it.