SBR Utopia - OPEN (Page 37)

pffft...you just need to KQ and problem solved

showoff

removed as more appropriate for other forums 

I had arthroscopic knee surgery in October 2011. It was a lot less recovery than I thought...ask me anything about it if you want :-)

Officially he never defined what SBR was.

Alright, I guess I'm officially a triathlete again -- I've run, swam, and biked all within three days! 

No looking at power numbers for me yet.  I just need to get riding first.  I probably will not train by power this year, but I will have a look at some point, out of curiosity.

Great to see you back at it Michael.  I would agree that if you've had a long layoff, looking at power would not be the most encouraging thing to do right now.

In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.)

Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant?

You lost me at long warm up and then again and hard, then again at track workout.    I think there is a lot to be said for training on fatigued legs when marathon training. But, when doing intensity that's a long workout.  I am assuming a cool down in there as well right?

Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at.

I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it.

I had another nice hour long run this evening - first 5k with my wife and then some T pace intervals after that.

After the run, we went out for supper and had the most incredible sushi we've ever had.  We totally went outside of our typical sushi comfort zone based on the recommendations of the server and it was amazing.  Two more days and then we head back to the snowy reality of home.

Curious as to what type of sushi you had?  Uni (sea urchin) by any chance?

Is treatment just rest?

Any ideas as to the cause? Simple overuse or do you have some sort of physical anomaly causing stress to the tendon?

x2. I normally go more like 2 or 2.5 miles before a track session, but 3-4 would be fine for me.  (I live about 2 miles from the track, so normally just run over there.)  If you can do the workout, that's all that matters.

Adrienne - what is your goal for the long warmup? Is it just to get more time on your feet or to run on "fatigued" legs? If either were the case I would probably just do it on the backend of the speed work as part of my warm down, not before.

I don't do true speed work without at least a 30 minute warmup that would include 15 minutes of walking and dynamic stretching (if it is really cold out I will spin for 15 minutes instead of a lot of walking). Then followed by 15 minutes of jogging easing into accelerations and strides. 5 minutes more of walking and mental focus - working clearly through the workout in my mind reminding myself what to focus on in each interval. So that can all be 30~40 minutes, but wouldn't be 4 miles.

Asalzwed - 2013-01-10 9:09 PM

brigby1 - 2013-01-10 8:05 PM

Asalzwed - 2013-01-10 7:06 PM

In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.)

Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant?

Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at.

I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it.

Yeah those are along the lines of what I was thinking. Yes, I hit my target paces with the long warm ups but it's a heck of a lot easier without it. But I suppose "easy" is not the point, is it?

Nice! Although it's interesting that you saw what seems to be a significant difference in achieving it.

brigby1 - 2013-01-11 8:32 AM

Asalzwed - 2013-01-10 9:09 PM

brigby1 - 2013-01-10 8:05 PM

Asalzwed - 2013-01-10 7:06 PM

In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.)

Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant?

Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at.

I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it.

Yeah those are along the lines of what I was thinking. Yes, I hit my target paces with the long warm ups but it's a heck of a lot easier without it. But I suppose "easy" is not the point, is it?

Nice! Although it's interesting that you saw what seems to be a significant difference in achieving it.

Based on what you are seeing...(your paces being more difficult to achieve with a longer warm-up)...I would be inclinded to do them with a shorter warm-up and add time at the end of the workout if necessary.  The point of the warm-up is to get you to a point where your body is ready to WORK.  If you can do that in a shorter time frame then I would do that.

I am the complete opposite...I really need a 20-30 minute warm-up to be able to get warm, hit my paces and feel better doing it.  20 minutes of easy running with some strides is a bare minimum for me.

Yes, one of them was Uni - salmon, uni, crab, cucumber, rolled in flying fish roe.

That's a huge improvement - nice job.

Power workout question.  Workout called for 5x1min at 120% followed by 15min at 75-80%.  Instead, I did the 15min @ closer to 87%.  My thought being that lots of people consider 85% to be the "sweet" spot, and I'm better served by spending time at that power level, or even higher, than at a lower level.

Is there a downside to me doing this?