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Message
re: Official Running Log/Marathon Training Thread
Posted on 10/6/20 at 6:39 am to hogbody
Posted on 10/6/20 at 6:39 am to hogbody
It’ll be competitive for sure. By the time the field rounds out, you’ll probably have a dozen to choose from. Isai or Blake would be a good mid 2:50s option if you want to rope in with them. I plan to start out flat 6s if you’re feeling chippy.
2
Posted on 10/6/20 at 8:32 am to BurtReynoldsMustache
Houston Marathon is now all virtual. Guess I will be going full send on the Mississippi Gulf Coast Marathon as my next race. It feels a little premature, but I'm learning to expect this now.
Posted on 10/6/20 at 9:03 am to kballa6
Northshore 10K looking not so promising this weekend with Hurricane Delta looking to come right up our gut. I'm still prepping as if it's a go though. Sigh...
Posted on 10/6/20 at 9:12 am to BurtReynoldsMustache
I won’t be feeling chippy!
Posted on 10/6/20 at 12:25 pm to hogbody
Posting this here to keep a training log. Completed a 50 mile trail run 9/26. Switching gears and training for a "fast for me" half.
Program is 12 weeks long, running 5-6 days/week. Using the Hal Higdon Advanced program with some tweaks. Speed and hard runs will be done as planned. Recovery and long run mileage will be changed. I'm increasing these runs because 8 weeks later I'll be running the 100k Red Dirt Ultra.
Yesterday was 1st day
3.7 miles
8:34 pace
140 HR
80 sunny dry
186.2 lbs
Program is 12 weeks long, running 5-6 days/week. Using the Hal Higdon Advanced program with some tweaks. Speed and hard runs will be done as planned. Recovery and long run mileage will be changed. I'm increasing these runs because 8 weeks later I'll be running the 100k Red Dirt Ultra.
Yesterday was 1st day
3.7 miles
8:34 pace
140 HR
80 sunny dry
186.2 lbs
Posted on 10/6/20 at 5:06 pm to kballa6
quote:Thats what she said
It feels a little premature, but I'm learning to expect this now.
Posted on 10/6/20 at 6:52 pm to PJMLSU
quote:
50 mile trail run
That’s along trail.
Posted on 10/6/20 at 7:59 pm to OysterPoBoy
Workout 2
Hill workout (Treadmill)
6 x .25
2 mile WU
3% @ 9
4% @ 9
4% @ 9.1
4% @ 9.2
4% @ 9.2
4% @ 9.3
1 mile CD
6 miles
55:20
Max HR 175
Next time will start 4% @ 9.2 and increase to 5%.
Good 1st start to introducing intensity back into running.
Tempo tomorrow.
Hill workout (Treadmill)
6 x .25
2 mile WU
3% @ 9
4% @ 9
4% @ 9.1
4% @ 9.2
4% @ 9.2
4% @ 9.3
1 mile CD
6 miles
55:20
Max HR 175
Next time will start 4% @ 9.2 and increase to 5%.
Good 1st start to introducing intensity back into running.
Tempo tomorrow.
Posted on 10/7/20 at 11:04 am to PJMLSU
Had to take some time off. The zero drop shoes I had been slowly breaking in caused me to get Achilles Tendonitis in my left leg. Rest, Ice, Compression, and Elevation have helped resolve it.
Oddly, I got an email from a physical therapist that I had seen years ago. They were offering a run evaluation for $150. I went yesterday. Lady asked questions about my training, mileage, and injuries. We took video of me walking and running on the treadmill. I've managed to transition from heel strike to more of a midfoot strike which is good. Also hitting right on the 180 steps mark that everyone tries to shoot for. She had some advice to give as far as balancing out some things for me with exercise and some stretches to help with my IT Band issues. She also recommended a minor change in my form regarding my arm carry. All in all, a trip that was well worth it.
Ran for the first time in a week yesterday. Short run of 3 miles. I had it in my head to take it easy, but somehow managed an 8:20 pace which is really fast for me.
Oddly, I got an email from a physical therapist that I had seen years ago. They were offering a run evaluation for $150. I went yesterday. Lady asked questions about my training, mileage, and injuries. We took video of me walking and running on the treadmill. I've managed to transition from heel strike to more of a midfoot strike which is good. Also hitting right on the 180 steps mark that everyone tries to shoot for. She had some advice to give as far as balancing out some things for me with exercise and some stretches to help with my IT Band issues. She also recommended a minor change in my form regarding my arm carry. All in all, a trip that was well worth it.
Ran for the first time in a week yesterday. Short run of 3 miles. I had it in my head to take it easy, but somehow managed an 8:20 pace which is really fast for me.
This post was edited on 10/7/20 at 11:05 am
Posted on 10/7/20 at 12:03 pm to Aubie Spr96
Nice. At what paces are you hitting 180 cadence?
Posted on 10/7/20 at 2:05 pm to jordan21210
I was at a 9 min pace on the treadmill.
Posted on 10/7/20 at 2:20 pm to Aubie Spr96
Damn that’s some good turnover. I’m around 160 at that pace, don’t think I heel strike either. Been meaning to get a gait analysis done.
Posted on 10/7/20 at 4:37 pm to jordan21210
I ran with a metronome app for a while when I first started. Set the beats per minute to 180 and used it for my cadence.
Posted on 10/7/20 at 5:42 pm to PJMLSU
Workout 3 Tempo
10 min WU
5 min @ 8:00
5 min @ 7:55 (Target 7:45)
5 min @ 7:15
5 min @ 7:46
5 min @ 8:03
6 min CD
5 Miles
HR Avg 155
HR Max 169
Used Half mile track
Heat and humidity were more like early September (Disgusting)
Pacing within each interval was inconsistent. Need to find a quarter mile track.
10 min WU
5 min @ 8:00
5 min @ 7:55 (Target 7:45)
5 min @ 7:15
5 min @ 7:46
5 min @ 8:03
6 min CD
5 Miles
HR Avg 155
HR Max 169
Used Half mile track
Heat and humidity were more like early September (Disgusting)
Pacing within each interval was inconsistent. Need to find a quarter mile track.
Posted on 10/7/20 at 6:05 pm to Aubie Spr96
quote:
Also hitting right on the 180 steps mark that everyone tries to shoot for.
As someone who doesn't know what he's doing I had no clue about this. I had to check and see if my watch records my average run cadence. Learned something new today.
Posted on 10/7/20 at 6:14 pm to McVick
quote:
As someone who doesn't know what he's doing I had no clue about this.
If it’s not broke, don’t fix it. General rule is if you are healthy and injury free with your current cadence, gait, foot landing don’t mess with it. Most people are incredible at subconsciously self adapting to our most efficient running form and usually all it take is running a little more.
The apocryphal 180 is dependent on geometry, stride length, height, and most obviously speed. If you are hitting 180 @ 11 minute miles for example, you’re wasting a ton of energy on maximizing your cadence.
Personally, I hit 180 at sub 6 pace but I don’t ever try or pay attention to making myself do it.
Posted on 10/8/20 at 8:42 am to BurtReynoldsMustache
I consider myself a very average runner and I'm usually in the 160-165 range for easy or long slow days. On tempo days I can get up to ~175-180.
Posted on 10/8/20 at 8:54 am to kballa6
I’m right there with you. I think you’ll find that a majority of runners fit into that range.
Posted on 10/8/20 at 9:06 am to kballa6
Samesies.
Posted on 10/8/20 at 2:56 pm to kballa6
Same. 160 is my average running paces between 7 and 9 min/mi
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