Manatee Mentors 2014 v.2 thread2 CLOSED (Poptart/pet pic bribes?) (Page 91)

That is completely the opposite experience I have with my group.  At the start of the session we get plans targeted for all the races the group plans on doing, eg, Chicago, NYC, some Florida races and other targeted races.  Then every Monday we get an email with that week's workouts.  For example, Tuesdays are speed days, so we get that workout, Thursdays are hills or tempo etc workouts and Saturdays are the long run.  There are pace charts available for the Tuesday workouts, so you know what you should be running.  Saturday runs are done with your assigned pace group. There are lots of other things that go along with being a part of this group too.  I know this group is pretty special, so I wouldn't expect everyone to have the same experience; but you should get way more than you are!!   

Wow!  Great timing!!

Zee r-r-race r-r-report for zee Oktoberfest 5K eez now r-r-ready for your viewingk pleashure!

Pardon my attempt to type in a Sargeant Schultz accent

Oh wow.  She was definitely in the right place if there ever was one!  Hoping for a speedy recovery and that there's other family around to help so you're not saddled with yet more care-taking.  (((Hugs!!))

^^^what she said!  Yikes, scary stuff but glad it was taken care of right away.

Long ride is a go for tomorrow! Plan B worked out. Yay!

Permanent crowns were finally put in this morning. More yay!

Beautiful fall weather is upon the SW desert. Super duper yay!

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It's a yay trifecta!!    Love those kind of days.  Have fun on your ride tomorrow in the beautiful Fall weather and enjoy your new teefs!!  You might need to pick some mosquitoes out of them, though.  From what I've heard, the blood-suckers are pretty fierce in your parts lately due to all the rain.

GO RANDEETEE!!!
GO JONATN!!!
GO WONDERMOOSE!!!

Disabled List
Oy Oy Oy. Healemuppenschnellen!

P.S. Luv 'n' stuff for the ailing Manatee bro and MIL too.

All running this weekend? Well, guys, put on your speedy shoes and run like a West Nile mosquito or Africanized bee swarm is after you

(Yep, that's what's chasing people in AZ these days)

DL folks, keep working on fixing up those owies.

And just checking in ...

Germany is truly the trip of a lifetime, and Mutti's done far, far, vastly better than any of us could have imagined. It's amazing. North Germany (we were prepared for the usual winterpocalypse October onset) is having the warmest autumn on record. We're wearing less clothing here than we sometimes do in Indonesia! Tina and I have also enjoyed ourselves and more or less behaved far far vastly better than any of us could have expected

That said, I don't care how much you love your mother (immensely) or how awesome your sister is (the best). If you spend 24/7 in the same room (or same small car) with them, mostly in the company of all your crazy relatives (how do you think I got this way?!) ... it's also gone far far vastly better than any of us could have thought simply because nobody's been shot and dumped in the Baltic Sea. Yet.

One or two of us may have had one or two thoughts about it, though.

Originally posted by rrrunner Erin, when you mentioned crowns my first thought was QOM Mary, hopefully you'll get more thoughts from others but my first reaction is that it sound a lot like my coached group with plans being given out weekly and not much individualized planning.

Ha! There will be no QOMs happening tomorrow. IMAZ people will be out in droves...on their tri bikes. I'm basically riding solo, but happy to go

Seems our DL list is shrinking, but the family DL list is having issues.   Kirsten and Melanie, good thoughts being sent to your brother and mom-in-law.

So, uh, she getting better or anything? Kinda trailed off on where this went. 

Yanti, I'm glad to hear that no blood has been spilled and no bodies have been dumped.  The pictures you've been posting on FB are so lovely!! 

I had a bit of a chat with Coach Joey in the running club.  Turns out that he's coached lacrosse but never coached running before.  He just happens to be the person at the store who's interested in doing it.  He's also been working 15 hour days since he moved from corporate to the store, which just about coincided with me joining the group.  Now that I know that, I've dialed back my expectations considerably.  It's disappointing, but so be it.  I think I'll stick with the group for now and probably through my HM.

Throw this at him when you see him at the side of the road with a flat....jerk.

Mary, it looks like you've gotten your answers. Maybe he could use some help, someone who can help keep him on task and organized. I'm not saying you need to do this, but it seems like if a few people work together on this, it has the potential to really help some people. I hope it all works out both short and long term for you.

Some days it is best not to try to figure other people out. Kindness is one of the best traits we can have, and that is what you showed. I hope your tire issue went ok for you. 

Yeah I wouldn't worry about it either. There are loads of things that could be going through the guy's mind and you're only seeing very small bit of it.

Yeah, having an understanding can go a long ways towards feeling better about a situation, even if it's not quite the one you had wanted at first.

Not having a plan yet may be a bit disconcerting, but I think you're still fine since it's so far out. There isn't necessarily going to be something *that* special in the early goings anyway. For now, just keep developing a sense about running. That is how to put more in, how to work at various types of workouts, and how these things affect you. To me, the most important parts for you would be to learn how to run consistently first and then to work in various types of faster and/or longer runs.

For something to start with, I think you  have two types of "faster" workouts going on? The one is 4 x whatever the hill is, something like a minute? Right here would be a good place to work in the "lap" button if your watch has it. And use it for when you start and stop the hard part. I see this one on strava, but can't quite see enough detail with multiple hill reps in the single lap. The general idea would be to run up strong and be consistent across all 4 of them to just slightly faster on the last one. As you gain some more experience through some other workouts and races you'll get a better idea of just how hard that should be based off a few marker workouts, but for now seeing that it's above your easy pace on a grade I'm guessing at is good. And the mile home should not be a struggle either. You'll get some benefits from this of running hard and from running faster. Keep everything smooth with much of your body relaxed even though it wants to tense up. You're learning to run well, not trying to beat the tar out of yourself. Then one last bit on this is to make sure the downhill is truly easy. Both because it's a recovery and it's going downhill. Only goal of this is to be loose & ready for the next interval.

For the tempo, *I* would actually limit it to something like 1-2 miles of the 4 miles run, and maybe break it in half as well. That's almost 10-20' of faster running at your speed which is a fair amount of faster work for how much you're doing in total right now. The pacing of it can vary, but again, so long as it's at least a little faster than easy pace. Might hear anything from marathon pacing up to threshold pacing for this. Threshold pacing is close to your best, most optimal 1 hr race. Or for you, about a 10k you go all in on. I think it tends to be better to figure out how to work up to running this faster as opposed to doing longer. It does help to have a solid test run or a recent 5k result to be able to dial in the harder pacing. If you're not sure about being able to handle this run, then just go for the easy run and consider putting in some strides instead (do you know what these are?), going with the consistent running idea.

Do these help? Certainly not everything to know as there are entire books on this, but hoping to give a little to start with.