SBR Utopia ~~~~ Permanently OPEN!! (Page 97)

Open water swim?  

I was thinking something like this?

Is any of the running in snowshoes? Or was that implied?

It's nice when the 200's become rather easy. Feel the effort going up, but stop before it actually starts to get hard. 400's are still a challenge. What I'm following actually takes the same pace out to 800's once in awhile, but (thankfully) has a provision of not really going much past 2' for the duration. So I cut it there which is about 600 for me. In some of Daniels work is the lesser known F-pace, which for me I think would be about 25" per mile faster than R-pace. I'm kind of not doing that one.

The provision about the 2:00 limit for the Repetition work is one way to tell if someone really read through the work vs who just skimmed over or is cherry-picking trying to drop a name. There are things like that all over the place. Another using 5' for 1 mile t-pace intervals for runners who aren't up at elite speed. Sometimes it'll specify the lesser of the two and others it won't, but in earlier readings it says the swap is fine most anywhere. Also found some encouragement to do the repetition pace work on hills using the grade equivalent efforts. 

Originally posted by brigby1

Originally posted by axteraa

Originally posted by brigby1

The (massively underutilized) Run Challenge Group from awhile back had some good things and methods to incorporate faster work. The more general concept there is also how I've tended to work things in (well, when it goes well). Think of working this in almost like a smaller subset of running in general. Start smaller with things you can handle more easily, both interval duration and total work. It might take a few rounds, or even a couple workouts to get used to the faster running. And then grow it from there. I've had to work up to being used to the fastest paces. Don't try to knock the workouts out of the park. Learn how to get something decent in, but also have a little something left over. With some practice you can later challenge yourself some more with it, but you do want to both keep running consistently and be able to do the harder work at whatever regularity is planned. It may not be as big at first, but getting used to something being there has helped in adapting and learning.

To the bolded, this is so true.  Shane has been getting me to do 200s and 300s at the track for a few weeks and yesterday was the first time something clicked and I understood what he meant when he said it should feel fast and smooth.  It was like a lightbulb going off and I just got it all of a sudden.  It will probably be gone next week.  

Keep up the practice! I've had that and additional moments too, figuring out more as I do these more regularly. I was also thinking of a few other things. More along the lines of getting used to working that hard and developing a feel for the way it brings on fatigue. Repetition pace work (200's & 400's mostly) really showed all this. Had to start quite a bit slower than the prescribed pace (by VDOT) to learn to be smooth. It's up near mile pace so the hurt it brings feels different and sure comes on at a harder rate than I was used to. Then because it was fast and quick, various parts of my body had to develop some more to handle it. Stride changed some and this was most notable around the feet, ankles and calves. Needed time to work in better range of motion and more strength. Also learned I might feel much more sore in these areas the next day even though right after the workout seemed just fine. It's fun with how much easier it is to go so much faster now! At least for a short bit.

YES!

When I started doing shorter, faster reps I felt it really taught me a lot about where I can safely go for racing those shorter distances. It taught me about the kind of "pain" (I hate using negative words to describe running but there is a little pain at these distances) is good and what is bad and what will sink me if I start out too fast.

I've always been a big proponent of lots of easy miles, and I still am. But a little speed is a really good thing.

I love skate skiing! And classic. It sure beats snowshoeing and it much more like running.

I like snowshoeing but it's just slow and inefficient. I did a snowshoe race here but it was like 3K or something. 

I'm glad you are embracing the winter sports. That iceman sounds awesome. 

My pan cave just has the 45" (or whatever it is) TV, CT with a laptop run on ERG mode and Amazon Prime for TV.

Speaking of which, I found my way onto the trainer yesterday for the first time in... ?

I've been so freaking busy I was not getting workouts in, even on the relaxed schedule for off season.  but yesterday had an unexpected break and needed some endorphins, so I rode the trainer, then went the gym, ran :30 on the treadmill, and then did masters swim. I am sure Shane didn't intend for that all to be on one day... but so be it.

Originally posted by BrotherTri

Originally posted by Asalzwed I love skate skiing! And classic. It sure beats snowshoeing and it much more like running.

I like snowshoeing but it's just slow and inefficient. I did a snowshoe race here but it was like 3K or something. 

I'm glad you are embracing the winter sports. That iceman sounds awesome. 

You should swim more.

I think if I just came in with enough momentum off the skis I could skim across the 800M and not have to swim at all

You've inspired me to remember what it feels like to run fast again!  (and, yes, I've been stalking along here for some time, if inactively - back in training as of this last week and will subject you to my occasional posting again - run roh)

Did a fartlek run in the hills last night and targeted the "feeling" of doing 400 repeats pace/effort-wise, but for shorter distances (starting back and don't want to go POP).  Felt a bit awkward at first, but my legs remembered what they were supposed to do after a couple pickups.  Felt awesome!

Thanks for waking me up...  

Matt

Alright, headed to Cali to run a marathon. It's been a crazy training cycle but I'm ready to run!

Rock on!  Hope you have a wonderful race.

Matt

Good luck!

FYI - Salty PR'd!!

I'll let her dish the deets, but she did, indeed, rock it.

<hey Saaaaalty - dish!>

Matt

Did the first longer run (with Kim - The Better Half) today - just over 10.  I'd almost forgotten the feeling of a distance run - a different kind of "pain."  I use quotes because it's not really pain, just that mix of tired and little achy that comes from pushing distance and is different from pushing speed.

Anyone else get that after pushing distance up?

All in, though, it really felt great to just keep running.  How was everyone else's training this weekend?  Still in off-season mode, or starting to structure toward races?

Matt