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Posted on 7/18/18 at 2:08 pm to 3nOut
I totally wussed last night. My wife wanted BBQ so we went early thinking the brisket would settle by sunset. Ended up lazy and just walking the dogs. Then I slept in today. I'm off to a strong start! It's just so damned hot and humid.
I'm fueled up and ready for a suicide run now. I'll report back from ER.
I'm fueled up and ready for a suicide run now. I'll report back from ER.
Posted on 7/18/18 at 3:06 pm to Salmon
quote:
Plus speedwork is just plain fun
I used to would have not agreed with that but I’ve gotten to where I like it. And it’s a good evening catchup if I missed a normal run. I have a park with a track around behind my house that is exactly .24 so it’s perfect
Last week I had some free time and decided to do a 5k progression (200m walk between miles)
Last mile was 6:45 pace and I think I could have done the next mile under 6:30. It’s good to break up the monotony of tempo runs.
This post was edited on 7/18/18 at 3:08 pm
Posted on 7/18/18 at 8:19 pm to 3nOut
Holy shite, no wonder I'd been procrastinating. That was les miserables.
Actually first 7 were enjoyable despite heat and humidity, but then I hit a wall. I usually hit it at around mile 12. I don't know if it's general fatigue from travel and poor sleep, or maybe not being super well fat adapted right now (should be decently though), or just because it's mid-July in Atlanta. But that wasn't great.
9.72 miles
1:34:00
9:41 min/mi
Avg HR 166 (yikes)
620ft gain
Hot as balls
Dew point 73
Fuel:
Giant ribeye for dinner last night
Then 20-hr fast (just water, coffee and 0-calorie stevia-sweetened homemade electrolyte drink)
Shortly before run an avocado w olive oil and salt, Milkadamia, and an MCT shot.
Water and electrolytes on run.
I will test ketones tomorrow and see where I am. 3 weeks on the road may have screwed me up some. But I definitely didn't carb out much.
Actually first 7 were enjoyable despite heat and humidity, but then I hit a wall. I usually hit it at around mile 12. I don't know if it's general fatigue from travel and poor sleep, or maybe not being super well fat adapted right now (should be decently though), or just because it's mid-July in Atlanta. But that wasn't great.
9.72 miles
1:34:00
9:41 min/mi
Avg HR 166 (yikes)
620ft gain
Hot as balls
Dew point 73
Fuel:
Giant ribeye for dinner last night
Then 20-hr fast (just water, coffee and 0-calorie stevia-sweetened homemade electrolyte drink)
Shortly before run an avocado w olive oil and salt, Milkadamia, and an MCT shot.
Water and electrolytes on run.
I will test ketones tomorrow and see where I am. 3 weeks on the road may have screwed me up some. But I definitely didn't carb out much.
This post was edited on 7/18/18 at 8:48 pm
Posted on 7/18/18 at 8:23 pm to 3nOut
Can you guys give a sample of one of these speed workouts? And how often should I incorporate these?
From a career weightlifter who's just getting into running with a goal of competing in a Half Marathon late this year or early next. Always keep a clean diet and stay lean (abs visible). Trying to focus on running now, with a few weight training/core days mixed in per week.
Brutally honest recent training stats (outside in the La. heat nonetheless) 27:00 5K (166 avg BPM/183 max), 49:00 5 miles (162/177), I trodded through 9.30 miles (166/178) in 1:40 last week at the LSU Lakes. I've been trying to run at least 20 miles per week, and am looking for any training tips I can get. Gonna start the Hal Higdon Half program in a couple weeks, with a goal of the Jazz Half in NOLA on 10/27.
Also: Is there any worthwhile work that can be done on a treadmill indoors? Generally not a fan of treadmill running at all. I work shift work so when I'm on nights, I sleep until around 11:00, then have to be back out the door for around 2:30. This leaves my only real training window between noon-2:00 or something like that. Not the best time to try and get anything done outside with the heat/dew point, although I've been doing what I can lately.
From a career weightlifter who's just getting into running with a goal of competing in a Half Marathon late this year or early next. Always keep a clean diet and stay lean (abs visible). Trying to focus on running now, with a few weight training/core days mixed in per week.
Brutally honest recent training stats (outside in the La. heat nonetheless) 27:00 5K (166 avg BPM/183 max), 49:00 5 miles (162/177), I trodded through 9.30 miles (166/178) in 1:40 last week at the LSU Lakes. I've been trying to run at least 20 miles per week, and am looking for any training tips I can get. Gonna start the Hal Higdon Half program in a couple weeks, with a goal of the Jazz Half in NOLA on 10/27.
Also: Is there any worthwhile work that can be done on a treadmill indoors? Generally not a fan of treadmill running at all. I work shift work so when I'm on nights, I sleep until around 11:00, then have to be back out the door for around 2:30. This leaves my only real training window between noon-2:00 or something like that. Not the best time to try and get anything done outside with the heat/dew point, although I've been doing what I can lately.
This post was edited on 7/18/18 at 8:39 pm
Posted on 7/18/18 at 9:04 pm to McLemore
Got my 4 miles in
80 degrees
85% humidity
80 degrees
85% humidity
Posted on 7/18/18 at 9:19 pm to hogbody
Direct sunlight and humidity are killers, obviously.
I follow dew point over relative humidity, as DP is a better indicator of how brutal a run is going to be: esssplanation
I follow dew point over relative humidity, as DP is a better indicator of how brutal a run is going to be: esssplanation
Posted on 7/18/18 at 9:26 pm to TigeRoots
I'll defer to the pros on here. But I'll chime in tomorrow. I'm beat.
I totally agree re tradmills. The other day I was running on one watching world cup, listening to music and a podcast and was still bored.
I do speed work on them when it's hot out + to avoid crazy Atlanta hills. I try to carry the incline from .5 to 3 a lot. Seems to help knees.
I totally agree re tradmills. The other day I was running on one watching world cup, listening to music and a podcast and was still bored.
I do speed work on them when it's hot out + to avoid crazy Atlanta hills. I try to carry the incline from .5 to 3 a lot. Seems to help knees.
Posted on 7/18/18 at 11:03 pm to TigeRoots
quote:
Can you guys give a sample of one of these speed workouts? And how often should I incorporate these?
Preface:There are better runners than I on here.
I don’t go out with a specific, “todays speed work will be this, and I do it every Tuesday.”
It’s more of a supplement.
That being said I do it a few different ways. Some days I do a progression run where I try to make each mile faster.
Last one went like
8:00
7:45
7:15
6:55
You’ll find it’s easier to speed up after your heart is already going.
Some days I take off on a 4 mile run and I do 1 minute decent pace (8-8:30) then do 30 second sprint (7:30 or under)
At the track behind my house I’ll do fartleks of hard pace on straightaways easy on curves.
Then some days I just decide we’re going to try and break a 5k or 10k PR.
I might suggest strava as well. People have segments and you can run against others best times to try and get top spot. That’s honestly where I do most of my speed work. I just find an area where there’s a lot of segments and I sprint the segments and take it easy till I get to the next one.
Posted on 7/19/18 at 7:16 am to TigeRoots
quote:
Can you guys give a sample of one of these speed workouts? And how often should I incorporate these?
I think its important to have at least 1 day of speedwork a week.
As for samples, there are so many, but I'll give you a few of my favorites.
400m repeats are kinda the standard. To establish a baseline, run 1 as fast as you can, then for your sprints workouts, try to keep all of them at 80% of your fastest time. Do as many as you can at 80%. Try to add as you progress.
A ladder workout is brutal but really effective if you have access to a track
example:
100m
200m
400m
800m
1600m
800m
400m
200m
100m
I'll incorporate some 800m sprints later on in my marathon training. The goal being to keep the time in minutes the same as my goal in hours as a marathon (ex: 3:30 hr marathon equals 3:30 min 800 m times)
You could do 30 seconds fartleks, where you sprint for 30 seconds, jog for 30 seconds, sprints, jog, and so on. These are good for beginners or for people without a access to track or have a gps watch. The key to fartleks is to really sprint for that 30 sec though.
quote:
Also: Is there any worthwhile work that can be done on a treadmill indoors?
Incline sprint repeats are the only thing really worthwhile IMO
I'll do these on days where its just too hot, raining, or if I couldn't run in the morning and I have my daughter in the evenings and have to go to the gym .
But there are also so many other options for cardio training in the gym, like burpees, box jumps, wall balls, etc
Anything that works the legs and keeps the heart rate up will be beneficial
This post was edited on 7/19/18 at 7:23 am
Posted on 7/19/18 at 8:20 am to 3nOut
quote:
[Strava] That’s honestly where I do most of my speed work.
Totally. I have a hard time running all out without some form of "competition"
Posted on 7/19/18 at 8:27 am to McLemore
I guess I need to start using Strava. Never really considered it before.
Posted on 7/19/18 at 10:13 am to Salmon
Thanks for the help fellas. I’ll incorporate some of this.
Posted on 7/19/18 at 10:35 am to Salmon
I'm not a huge strava user, but where I live (The Woodlands) it is kind of neat. Ton's of people running the multi-use path ways and tons of "segments". Every run I go on, I usually get feedback of where I am compared to hundreds of others. Once in a while I'll try to really put a good effort into an area that I know is a segment.
But there are a few badd a$$ runners around me, so it's pretty embarrassing. Guy at the end of my street is a former college distance running coach. He's pretty much "king of the mountain" on every segment around me. I'm pretty sure he walks to his mailbox at a faster pace than I can run a mile
But there are a few badd a$$ runners around me, so it's pretty embarrassing. Guy at the end of my street is a former college distance running coach. He's pretty much "king of the mountain" on every segment around me. I'm pretty sure he walks to his mailbox at a faster pace than I can run a mile
Posted on 7/19/18 at 10:37 am to Salmon
quote:
I guess I need to start using Strava. Never really considered it before.
i like competing against myself too. just a little extra something when you can PR a segment.
at 43, it feels good to beat young bucks every now and then too. I find most of the segments around here are uphill and pretty short (usually .3 to a mile), so it's nice to have something pushing you up the hill.
Posted on 7/19/18 at 10:55 am to McLemore
i'm openish to creating and maintaining a strava group for the board if anybody is interested.
i'm on one for texags and my local group that i run with.
i run trails with 2 incredibly great runners and one dude who's pretty darn good, but also a KoM sniper like nobody's business. between the three of them, they own all the KoMs for our local trails.
of the three of them, one of them owns every single mountain biking KoM in the area. i see people call him out for cheating on strava all the time, but i've seen him bike and he is flat out that good at riding and fast.
other dude can not run for a month and just flat out smoke me in anything but a 200m dash. his V02 max is just on a totally different level than the average human.
last guy is just a tall dude who is really motivated. he keeps it fun and competitive.
i'm on one for texags and my local group that i run with.
i run trails with 2 incredibly great runners and one dude who's pretty darn good, but also a KoM sniper like nobody's business. between the three of them, they own all the KoMs for our local trails.
of the three of them, one of them owns every single mountain biking KoM in the area. i see people call him out for cheating on strava all the time, but i've seen him bike and he is flat out that good at riding and fast.
other dude can not run for a month and just flat out smoke me in anything but a 200m dash. his V02 max is just on a totally different level than the average human.
last guy is just a tall dude who is really motivated. he keeps it fun and competitive.
This post was edited on 7/22/18 at 7:37 am
Posted on 7/20/18 at 9:05 am to Salmon
Got my old fart record 400m this morning.
1:16.
Need to not try that during the summer.
1:16.
Need to not try that during the summer.
Posted on 7/20/18 at 9:27 pm to 3nOut
Did an old fart 10k this evening. Stone Mountain elevation-gain run in am. I booked my flight to Missoula today so I'm officially doing the SnowBowl 15k (the 2200 ft gainer). Two weeks to get ready for that somehow, all in Atlanta area.
Today:
10k
9:04/mi
Ave BPM 158
Gain: 361ft
Today:
10k
9:04/mi
Ave BPM 158
Gain: 361ft
Posted on 7/20/18 at 10:47 pm to McLemore
I did a 2 mile interval today.
8 200m sprints inter spaced with walking/jogging
Sprints averaged 38 seconds or so. Think the whole deal was around 20 minutes. Trying to stay positive
8 200m sprints inter spaced with walking/jogging
Sprints averaged 38 seconds or so. Think the whole deal was around 20 minutes. Trying to stay positive
Posted on 7/21/18 at 6:11 am to jimbeam
quote:
was around 20 minutes. Trying to stay positive ?
My goals this time of year in the south are to stay alive and limit the treadmill.
This post was edited on 7/21/18 at 10:31 am
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