Beer Drinker Appreciation Society (BDAS) - Open (Page 48)

Originally posted by nicole14e

Originally posted by jmhpsu93

Originally posted by nicole14e Jenn, I hope your back feels better!!! I had a really good run last night. It was the first time I've run by myself in awhile and I really pushed myself. I ran 3.41 miles at 8:49 pace. There were a few times where I was like, wow I must be running slow. Then I looked at my watch and I was running the fastest since last year. Definitely a good feeling, especially after being sick (and still am not 100%). It helped that it was 70 degrees out...my perfect running weather. My hip has been bothering me since the run though. I think I need to do some strengthening exercises for my hip. Anyone have any good ones? I am going to run again tomorrow morning or evening, and maybe hit up my gym in the evening too. I'm going to try to get a good swim in Saturday morning before my lessons, and then maybe get a run in when I am at my parents' house for Easter on Sunday. It's time to get serious about training!

Nice run, Nicole.  Just curious, what's your 5K or 10K race pace?  Just wondering where that 8:49 mile fits in.

As for hip problems, I do a series of hip flexor work that I learned in Pilates:

https://www.youtube.com/watch?v=gt3gF3UAJ_E

Trust me, I don't look like that doing it.    It's really helped keep my body together while running, that and the foam roller.

I will definitely check that video out, thank you! As for my 5K race pace, I haven't really run one competitively for a long time. In college my race pace was much faster haha so that's not a very good guage. I can tell you that my goal for my next sprint tri is to do the 5k in 23 or under. I think the last time I did it I was around 225 or even 28 maybe, can't remember, but I didn't train a lot for it. I also haven't run a 10K recently...or maybe ever! My shins don't love distances (I've had a few stress fractures) so I try not to go up too high in my mileage, although I'm hoping to change that this year.

Just wanted to circle back on this - as it brings up a really good training discussion on the value of different kinds of runs.

Back in 2011 I was training for a series of Olys throughout the summer and I had no real training plan, I just kinda did what I felt that week.  It certainly got me plenty fit, but the randomness of my running got me injured (surprise, right?). 

I then joined one of the challenges here on BT where we were reviewing training books on a monthly basis.  The month I joined was reading "Daniels Running Formula" by Jack Daniels (yes, his name makes me giggle a bit and it's definitely appropriate for this group LOL). 

It totally changed my training life.  I had been doing all kinds of random running - long run here, hard run there, sprints there, an occasional track session - but no real plan.  The info in this book totally changed that.  Over the next 10 months I dropped 2 minutes off my adult 5K PR and had a great Oly race.

So - the quick scoop on the book.  JD has devised a series of running paces based on your race results, and then training plans based on those paces.

E pace - your easy pace, which you spend about 80% of your training miles at (your long runs are here, too)

T pace - your tempo or threshold pace, for most of us that's about equal to your open 10K pace

I pace - your interval or VO2 max pace - maybe just a little faster than open 5K

R pace - your rep or "speed" pace

He also has a value for your M pace - your marathon race pace.

So, using Nichole's open 5K time of 23:00, we find a "VDOT" (a measure of fitness - the acronym is some complicated training jargon that he goes into a ton of detail at the beginning of the book) of 42, which equates to training paces of:

E  9:48
T  7:52I   7:12
R  6:48

These are the paces that he recommends running, each of your planned runs should be some combination of these.  So for example, if you're running 4x/week for a total of 15 miles (a solid number for sprint triathletes - and probably "just barely enough" for Olys), you would do a long easy run of 5 miles (keeping to the rule of thumb of your longest run equaling a third of your weekly run volume), two additional 3 mile easy runs, and a 4 mile run with your "quality" works in the T, I, or R pace zones depending on what you're training for.  In my case, since I'm training for sprints, I'd focus more of the I pace as it hits the zones I will be racing.

Just some food for thought on a Monday morning - if you can't tell I'm a bit of a data junkie and a full-on Daniels disciple, but there are other training regimens that utilize similar principles with equally successful results.

Did some reading, set myself an interval pattern, and went out gave Galloway's run-walk a try today. The knee started to tickle at around the spot in my loop, which at first blush is no good. But I took a look at my pace data afterwards and I must have internally decided that "walk breaks mean I can go faster!" because my run intervals were way faster than my norm. So that wasn't smart. Will try again tomorrow and actually keep myself in check.

You should be able to find it on most podcast apps. You can also download it directly via the website (see my signature below) and it should be on Google Play. 

Originally posted by nicole14e

Originally posted by jmhpsu93

Originally posted by nicole14e Jenn, I hope your back feels better!!! I had a really good run last night. It was the first time I've run by myself in awhile and I really pushed myself. I ran 3.41 miles at 8:49 pace. There were a few times where I was like, wow I must be running slow. Then I looked at my watch and I was running the fastest since last year. Definitely a good feeling, especially after being sick (and still am not 100%). It helped that it was 70 degrees out...my perfect running weather. My hip has been bothering me since the run though. I think I need to do some strengthening exercises for my hip. Anyone have any good ones? I am going to run again tomorrow morning or evening, and maybe hit up my gym in the evening too. I'm going to try to get a good swim in Saturday morning before my lessons, and then maybe get a run in when I am at my parents' house for Easter on Sunday. It's time to get serious about training!

Nice run, Nicole.  Just curious, what's your 5K or 10K race pace?  Just wondering where that 8:49 mile fits in.

As for hip problems, I do a series of hip flexor work that I learned in Pilates:

https://www.youtube.com/watch?v=gt3gF3UAJ_E

Trust me, I don't look like that doing it.    It's really helped keep my body together while running, that and the foam roller.

I will definitely check that video out, thank you! As for my 5K race pace, I haven't really run one competitively for a long time. In college my race pace was much faster haha so that's not a very good guage. I can tell you that my goal for my next sprint tri is to do the 5k in 23 or under. I think the last time I did it I was around 225 or even 28 maybe, can't remember, but I didn't train a lot for it. I also haven't run a 10K recently...or maybe ever! My shins don't love distances (I've had a few stress fractures) so I try not to go up too high in my mileage, although I'm hoping to change that this year.

Just wanted to circle back on this - as it brings up a really good training discussion on the value of different kinds of runs.

Back in 2011 I was training for a series of Olys throughout the summer and I had no real training plan, I just kinda did what I felt that week.  It certainly got me plenty fit, but the randomness of my running got me injured (surprise, right?). 

I then joined one of the challenges here on BT where we were reviewing training books on a monthly basis.  The month I joined was reading "Daniels Running Formula" by Jack Daniels (yes, his name makes me giggle a bit and it's definitely appropriate for this group LOL). 

It totally changed my training life.  I had been doing all kinds of random running - long run here, hard run there, sprints there, an occasional track session - but no real plan.  The info in this book totally changed that.  Over the next 10 months I dropped 2 minutes off my adult 5K PR and had a great Oly race.

So - the quick scoop on the book.  JD has devised a series of running paces based on your race results, and then training plans based on those paces.

E pace - your easy pace, which you spend about 80% of your training miles at (your long runs are here, too)

T pace - your tempo or threshold pace, for most of us that's about equal to your open 10K pace

I pace - your interval or VO2 max pace - maybe just a little faster than open 5K

R pace - your rep or "speed" pace

He also has a value for your M pace - your marathon race pace.

So, using Nichole's open 5K time of 23:00, we find a "VDOT" (a measure of fitness - the acronym is some complicated training jargon that he goes into a ton of detail at the beginning of the book) of 42, which equates to training paces of:

E  9:48
T  7:52I   7:12
R  6:48

These are the paces that he recommends running, each of your planned runs should be some combination of these.  So for example, if you're running 4x/week for a total of 15 miles (a solid number for sprint triathletes - and probably "just barely enough" for Olys), you would do a long easy run of 5 miles (keeping to the rule of thumb of your longest run equaling a third of your weekly run volume), two additional 3 mile easy runs, and a 4 mile run with your "quality" works in the T, I, or R pace zones depending on what you're training for.  In my case, since I'm training for sprints, I'd focus more of the I pace as it hits the zones I will be racing.

Just some food for thought on a Monday morning - if you can't tell I'm a bit of a data junkie and a full-on Daniels disciple, but there are other training regimens that utilize similar principles with equally successful results.

Did some reading, set myself an interval pattern, and went out gave Galloway's run-walk a try today. The knee started to tickle at around the spot in my loop, which at first blush is no good. But I took a look at my pace data afterwards and I must have internally decided that "walk breaks mean I can go faster!" because my run intervals were way faster than my norm. So that wasn't smart. Will try again tomorrow and actually keep myself in check.