Mad Manatees Mentor Group - VERY CLOSED!!! Sorry! (Page 28)

rrrunner - 2013-01-03 1:18 PM

amd723 - 2013-01-03 10:00 AM I think I had a break through while running this morning. I was feeling pretty good, so my first thought was I should run 1 mile more than planned. Then I remembered my non- injury goal and headed for home. Being smart about things like that is an alien concept to me, so this is a real milestone. And it had nothing to do with the fact that I was running late for work

I've been feeling more comfortable with my runs lately too. I think it's the consistency. Last night, about 45 minutes in to an hour run my headphones died. When I first started running that would have been a catastrophe. Last night I just thought it no big deal and finished my run, with songs in my head.

TJ, I do more than half of my runs without any music at all. It is a freeing feeling to put on shoes and go, without anything but myself to keep me company. I've figured out that I am pretty good company.  Actually, it has become a spiritual time for me to spend in prayer and thought.

I like it!!!!!!!! I mean, we ARE doing this for FUN, right?

Yes, actually I was going to point you out as a good example of what I am trying to say. Everyone, look at Chris's logs over the past few months. 

Speedwork is just such a small part of getting faster. It's much more effective to work on the other elements such as consistency and volume. Lots of gains to be had, little risk of injury.

Flattery will get you everywhere. 

If you compare this winter to last winter you'll get a sense of what consistency has done for me.  I just started with the speed push this past week, and I'll be backing off it at the first indication of an issue.

I suffered through plantar fasciitis all last year.  I'm not going to blow it by doing speed work any time soon.  There's plenty of time in the future for that.  I'm plenty happy cruising at 8 min right now, knowing there's more out there to get someday.

BarryP (yes, as in the Barry of the 3:2:1 running scheme) put up a good post in ST about why we run-train at different paces (most of it being slow):

http://forum.slowtwitch.com/gforum.cgi?post=4356059;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread

Oh, and I tossed the Competition Doggypaddle videos with explanations into Tri Talk--had been meaning to do it and figured with the links already up for Salty, just cut 'n' paste and do it now:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=473366&posts=1#M4560073

THIS^^^^^^^^^

I can't stress enough how much being comfortable has added to my enjoyment. I had to get slower to get any comfort. That in turn has increased consistency, and yada, yada, yada.

amd723 - 2013-01-03 2:08 PM

rrrunner - 2013-01-03 12:18 PM

amd723 - 2013-01-03 10:00 AM I think I had a break through while running this morning. I was feeling pretty good, so my first thought was I should run 1 mile more than planned. Then I remembered my non- injury goal and headed for home. Being smart about things like that is an alien concept to me, so this is a real milestone. And it had nothing to do with the fact that I was running late for work

I've been feeling more comfortable with my runs lately too. I think it's the consistency. Last night, about 45 minutes in to an hour run my headphones died. When I first started running that would have been a catastrophe. Last night I just thought it no big deal and finished my run, with songs in my head.

When i first started training for marathons about 5 years ago, i tried running with an i- pod, but between the ear phones never fitting me right and not to hear my phone while on call, i ditched them. i havent run with music since then - the voices in my head are enough company!

If I run outside, I run without headphones.  I started out running with them and picking my playlist was always fun, etc.  Somewhere along the way I decided that they were a PitA and I stopped running with headphones.  I don't miss it. 

If I am at the gym and above water, however, I use them -- be it pre-spin class or on the treadmill or whatever.

amd723 - 2013-01-03 12:00 PM I think I had a break through while running this morning. I was feeling pretty good, so my first thought was I should run 1 mile more than planned. Then I remembered my non- injury goal and headed for home. Being smart about things like that is an alien concept to me, so this is a real milestone. And it had nothing to do with the fact that I was running late for work

Woo hoo! 

bcraht - 2013-01-03 2:38 PM Achilles setback .  Got up this morning and it was 'crunchy'.  Not painful.  Saw PT--bursa is irritated and crunchiness is tendon sliding inside sheath.  No exercises or running until crunchies gone.  Not sure what caused it--it was a little funny on my run last night, but not painful.  Maybe long walk the day before.  PT was surprised as all had been going well.  Oh well, biking and swimming it is!

Poo! 

bcraht - 2013-01-04 3:38 AM Achilles setback .  Got up this morning and it was 'crunchy'.  Not painful.  Saw PT--bursa is irritated and crunchiness is tendon sliding inside sheath.  No exercises or running until crunchies gone.  Not sure what caused it--it was a little funny on my run last night, but not painful.  Maybe long walk the day before.  PT was surprised as all had been going well.  Oh well, biking and swimming it is!

Crunchy? Gah!

Aquajogging--maybe, maybe not. You could ask.

jmkizer - 2013-01-03 2:40 PM

bcraht - 2013-01-03 2:38 PM Achilles setback .  Got up this morning and it was 'crunchy'.  Not painful.  Saw PT--bursa is irritated and crunchiness is tendon sliding inside sheath.  No exercises or running until crunchies gone.  Not sure what caused it--it was a little funny on my run last night, but not painful.  Maybe long walk the day before.  PT was surprised as all had been going well.  Oh well, biking and swimming it is!

Poo! 

Agreed, it was sounding positive. DOn't try too much and it will be better, I'm sure. Good Luck!

TriAya - 2013-01-03 11:42 AM

bcraht - 2013-01-04 3:38 AM Achilles setback .  Got up this morning and it was 'crunchy'.  Not painful.  Saw PT--bursa is irritated and crunchiness is tendon sliding inside sheath.  No exercises or running until crunchies gone.  Not sure what caused it--it was a little funny on my run last night, but not painful.  Maybe long walk the day before.  PT was surprised as all had been going well.  Oh well, biking and swimming it is!

Crunchy? Gah!

Aquajogging--maybe, maybe not. You could ask.

Actually, PT said I could do that.  Never done it--it may be time to try it out.

bcraht - 2013-01-04 3:51 AM

TriAya - 2013-01-03 11:42 AM

bcraht - 2013-01-04 3:38 AM Achilles setback .  Got up this morning and it was 'crunchy'.  Not painful.  Saw PT--bursa is irritated and crunchiness is tendon sliding inside sheath.  No exercises or running until crunchies gone.  Not sure what caused it--it was a little funny on my run last night, but not painful.  Maybe long walk the day before.  PT was surprised as all had been going well.  Oh well, biking and swimming it is!

Crunchy? Gah!

Aquajogging--maybe, maybe not. You could ask.

Actually, PT said I could do that.  Never done it--it may be time to try it out.

www.pfitzinger.com/labreports/water.shtml

TriAya - 2013-01-03 11:53 AM

bcraht - 2013-01-04 3:51 AM

TriAya - 2013-01-03 11:42 AM

bcraht - 2013-01-04 3:38 AM Achilles setback .  Got up this morning and it was 'crunchy'.  Not painful.  Saw PT--bursa is irritated and crunchiness is tendon sliding inside sheath.  No exercises or running until crunchies gone.  Not sure what caused it--it was a little funny on my run last night, but not painful.  Maybe long walk the day before.  PT was surprised as all had been going well.  Oh well, biking and swimming it is!

Crunchy? Gah!

Aquajogging--maybe, maybe not. You could ask.

Actually, PT said I could do that.  Never done it--it may be time to try it out.

www.pfitzinger.com/labreports/water.shtml

Just finished reading that!

I have never "raced" a 5K...I have completed one before, but never tried to run it fast.  I was talking to my brother about my 1/2 and realized this last 1/2 was the 1st time I have "raced" a run.  I consciously kept those packs in front of me, knowing I would pass many of them on the hills.  When I passed someone, I actually slowed down just a bit and "baited" them to try to keep up with me, knowing by their breathing they were hurting and if they tried to keep up with me, I wouldn't have to worry about them at the end.  I figured if I just blew by them, they wouldn't even try...  It was fun to be competitive for the first time in many years.  

How will I know when my base is enough to start in on the speedwork?  Is there a magic # of miles, or a magic # of months to run?  Currently, I run almost all my runs at about an 8:00 - 8:15 pace.  I do slow down for "recovery runs" and even forced myself to run @ close to 9:00 min pace a couple weeks back after an LSD.  I do sometimes (once every week to 2 weeks) run at about a 7:30 - 7:45 pace for a medium distance run, and occasionally I will sprint the last 1/4 - 1/2 mile back.  My normal trail out here is rolling hills, and I normally try to maintain a pretty even pace up and down the hills.  

I have been really focused on increasing my weekly miles, but not too quickly.  I want to get to 45+ miles per week.  Using my current strategy and primary trail, I think I get a little bit of hill work (by maintaining my pace up a hill), some fartleks (by running faster downhill than I do uphill when focusing on heart rate), and a bit of speedwork (by sprinting the final 1/2 mile of approx every 6th to 8th run).  

Keep in mind - I know nothing about run training other than what I've read.  Does my logic make any sense in my head and have I been getting in a bit of speedwork/hill repeats etc with my strategy?  Should I just keep this strategy up for a bit longer as it has helped me drop about 1:30 per mile off my training runs and race pace in the last year?  If so, How long should I keep doing what I'm doing?  

Sorry for the long post, and thanks in advance for your help understanding.  I really want to reach my run potential so I can crush my next Ironman.  

Edit:  Just read the post that Yanti posted (Barry's post about why we train at different paces.  I will keep doing what I'm doing.  Sounds like for the most part I was doing it right, and I haven't gotten injured yet. The only questions I have left is - when is it ok to start adding in the speedwork?  

I think you are still glorifying speedwork. The fact that you are doing medium paces runs at 7:30 (which is pretty close to your HM pace right? Which is coincidentally close to your LT pace) technically IS speedwork. 

I run slower than you do in almost all of my training runs, just for some perspective. Except during my "sometimes hard" stuff.

So, your goal is to crush the IM. That is much more about endurance than it is about speed.

jmkizer - 2013-01-03 1:40 PM

bcraht - 2013-01-03 2:38 PM Achilles setback .  Got up this morning and it was 'crunchy'.  Not painful.  Saw PT--bursa is irritated and crunchiness is tendon sliding inside sheath.  No exercises or running until crunchies gone.  Not sure what caused it--it was a little funny on my run last night, but not painful.  Maybe long walk the day before.  PT was surprised as all had been going well.  Oh well, biking and swimming it is!

Poo! 

That's just what I was going to say. :poop: