Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) (Page 270)

CONGRATULATIONS ON THE JOB!!!!! and the race!

AWESOME!!!!!!!!!! Congratulations.

WOOOO HOOOOOOOOO!!!

CONGRATS!!! 

That may be the single most entertaining race report I have read!  Sounds like an awesome weekend.  

Congrats on the job!

WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOT!  AWESOME!  Congratulations!

I saw that on FB!  Congratulations again! 

Duh! Of course you got it!

Congrats...so glad it went your way

I didn't give this post ANY credit. But, in case you didn't know, I loved it. 

Just read this tweet from Not Bill Murray:

A baby's laughter is one of the most beautiful sounds you will ever hear. Unless it's 3 am. And you're home alone. And you don't have a baby.

Sound familiar, Monica?

Ok, runny people, need some advice for my HM at the end of Sept.    I have been running 5-6 days per week since the end of March, I am currently at aboot 36km/week (~21miles). 

I have a goal time of 2 hours.  I am wondering if some 'speedwork' will be of some benefit, and if so, what a relative beginner should start with.  I'm not talking about Salty speedwork here, but are some race pace mile repeats likely to be of benefit?  Or more steady state tempo runs?

I'd worry more about getting your miles up than anything.

I also highly recommend doing a long run over the HM distance for your best results (14-16.) Once you have the mileage to support that (you don't want your long run to be more than 60% of your weekly mileage), and you prove that your body is holding up well, then you can think about the speedwork.

In the meantime, if you want to throw in some harder effort running (like do a few WU miles then some hard effort than some CD) go for it. But getting those miles up is going to make the most impact.

I'm sorry, I'm so insensitive. Substitute everything I said for KM. What's the word? Weekly kilometerage? 

I'm going to go into just a touch more detail Kirsten. The speedwork I adhere to has nothing to do with me per se. The paces are specifically calculated to stimulate certain .... systems (for lack of a better term, as defined by Jack Daniels.)

Running say, 800s at HM pace isn't going to train those systems the way running those 800s at the correct pace (generally based on VDot or something similar) will. There is a certain amount of stock that you can take in running at race pace for certain distances but most of that is psychological, not physiological. 

Read Jack Daniel's Running Formula. I think you, of all people would really find it interesting not to mention beneficial. 

LOL!  Bah, we still say mileage.  We like to throw you folks a bone occasionally.

Ok, so just some tempo stuff here and there then.  I still don't understand how running consistent, 'easy' kilometers () translates to running a race at a faster pace, but I have experienced it, so will keep on keeping on.

Heh, ok you just answered my question. 

You know, I have looked for that book a couple places and couldn't find it.  I must be spelling something wrong when searching...

ETA: Not sure what was so difficult, I just found it no problem...

Worst case scenario you end up ordering a bottle of whiskey ...

http://www.amazon.com/Daniels-Running-Formula-2nd-Edition/dp/0736054928

Really?  I thought you were supposed to keep it at more like 30%? 

Ha!  That, I can find

Yeah sorry, meant 30%.

You can venture closer to 50 ish but I don't recommend it. 

and just think, you aren't running a lot of miles. You are at the very tip of the iceberg. If you really ran more easy kilometerige, shoooot 2:00 will be broken np.

It was described once , in a structural sense, as, "The bigger the base, the higher the peak." 

The speedwork is at that pointy end.

I need to find a good image that gets my point across but you should be able to visualize  lol

ADVICE PLEASE - I want to take a 'sick' day Thursday or Friday to go and ride on the road....here's the forecast.  My ride I go south to north then return north to south.  Ride time will be mid morning.  I'm leaning towards Thursday.

Thursday

Sunny periods. Isolated showers in the southeast in the morning. Winds westerly 25 to 35 km/h decreasing to 15 to 25 km/h early in the morning then turning north to northwesterly 15 to 20 km/h in the late afternoon.

Friday

Mostly sunny day. Isolated showers possible at night. Winds northerly 30 to 45 km/h increasing to 45 to 65 km/h during the morning.

But if your company has a problem with single day absences I would take both so I could tun in the sunshine on Friday--but that's me

Nope, I know exactly what you mean. This is one that I have seen, but even it is not what you are talking about.  I put 'speedwork' in quotations, because I know I am not really for the 'real deal'.  But I wasn't sure if even throwing in some shorter fast repeats were in order.  I am totally cool with keeping on with what I am doing, because it is working.  To be honest, I may never get far past 'base' training--my body may not tolerate it.  I have an athletes mind and spirit; my tendons and joints wanna sit on the couch...

This will be my pyramid!

Hola from somewhere near Hades. Seriously tired of the heat...and I've got to do an LT test tonight that I've been putting off for...ummmm, well, ever since I heard of it.  I've got test anxiety. My motivation to get it done was to buy some new workout clothes today.

Ever just bump into odd people in random places? I've had several in the past couple of weeks. Not quite like Salty's, although one today might be a second cousin. Today, had my toddler with me and I was trying on clothes. I heard a man and his adult daughter--"Holy shyte, dad!" is how I know -- outside the room (single dressing rooms sit in the middle of the store), but wasn't paying much attention to proximity. I finished and opened the door to push the cart out...he must've been standing a foot from the mirror because I almost hit him. I said sorry and he said, "It's okay. Didn't they tell you these are two-way mirrors? Lookin good!" Sigh. Being humorous and being creepy is just such a fine line.

Looking at a new mountain bike...mine is a 2003/4? Kona...and there are some good deals we've seen. Likely narrowed down to Specialized or Felt. Oh boy!

So now I need to catch up on the rest of Podnews.