re: Official Running Log/Marathon Training Thread

For any nerds

I am currently in the process of building a running tracker that normalizes my runs for distance, HR, as well as weather to see if I am actually improving.



WSI - Weather Stress Index (How frickin hot it is)
=Temp*SQRT(Humidity/100)-(Temp-14.55)*(1-SQRT(Humidity/100))

WAT - Weather adjusted time (Pace adjusted for ideal weather (Baseline WSI is 33.26 which is 70 degree with 50% humidity)
=Seconds/(1+(WSI-Baseline WSI)*0.002)

WAHR - Weather adjusted HR (HR adjusted for the weather)
=HR-((Temp-60)*0.5+(Humidity-50)*0.2)

FEI - Fitness Efficiency Index (Adjusts for long run, idk if it gives long runs too much credit or not)
=(100000*(Distance^0.2))/(WAT*WAHR)

Runs under 3 miles have been removed from data. If anyone cares to actually look at this, suggestions are welcome and appreciated as I'm new to this.

Did a workout this morning to test my Goodwill Endorphin Pro 3’s.

I’m loathe to even share this, but it’s really not a secret. Goodwill has an auction website where they send most of the things they believe have value. Can often find good stuff for cheap. The catch, and it’s a big one, is they don’t always authenticate (more on that in a moment) and the auctions are set up to allow literally last second sniping…so auctions for good stuff are really hard to win and often end up exceeding eBay prices. But…sometimes you get a win and I managed to score some authentic pretty much brand new Endorphin Pro 3’s for $44 shipped. I also got some Vaporfly 3’s for $88 but they ended up being fake so they’re going back for a refund.

I think I like the Endorphin better than the VF3. More firm and bouncy, don’t feel like I’m compressing the foam as much. They were pretty good at 7/7:20 pace and really woke up around 6:50 or faster.

I have some Adios Pro 3’s coming soon to round out my 2+ year old race shoe review/selection. Have high hopes for those.

quote:

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For those of your who do ultras, have any of you run the Rocky Racoon in Huntsville, TX? Really thinking about doing the 100 next year

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Have not run it but I am planning to run a 50m next year which is my 50th birthday. Buddy of mine who has run several ultras told me that it’s a great 50m race along with the the MS50 in laurel Mississippi.
He vouched for both of them.

quote:

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MS50 which also has 100 mile and 50k option is well organized. Can’t say the course is anything special. If it’s rained much it will be rather muddy. I’ve crewed/paced for the 100, SO won the female 50 miler few years ago and know most of the male winners if you have specific questions.

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Rocky Racoon was HIGHLY recommended by a few people I know, they said there is only 1 really big climb, and since you do the loop 5 times you do that climb 5 times and that's it.

MS50 seems good from what I just saw on their website, but feels like there isn't anything "special" about it. Is the MS50 a 50 miler 1 way race? So for the 100 miler you would just do the loop twice? The GPS data I saw for it also looked like it was 2 miles short for the 50 miler, so that would mean the 100 miler would be 4 miles short... not sure how I feel about that.

I would think both of the races are technical enough to justify cleats instead of road shoes? 4k - 5k feet of elevation isn't a whole lot, but feels like just enough to justify trails shoes.

quote:

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MS50 seems good from what I just saw on their website, but feels like there isn't anything "special" about it. Is the MS50 a 50 miler 1 way race? So for the 100 miler you would just do the loop twice? The GPS data I saw for it also looked like it was 2 miles short for the 50 miler, so that would mean the 100 miler would be 4 miles short... not sure how I feel about that.

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I was some what trying to find an out and back course for my 50k but after running a 20m which was two ten mile loops I realized that I wasn’t really paying attention to my surroundings. I spent the race looking at my footing to not slip and what was ahead as my next climb to hike who was I gonna try to pass or keep ahead of and my nutrition and HR.
I’m a hunter first and runner second and I might have ran by 10 wall hangers and never knew it.
I have changed my approach to the following, elevation or lack of, temps, vibe or friendly venues and cool location only if I can roll a wknd vacation into it before or after.

about to go do my first "varied workout" with 2 miles at pace followed by 6 400s... we shall see how it goes

Results:
Mile 1: 6:47
Mile 2: 6:58
400m
1: 1:30 (6:03 pace)
2: 1:28 (5:56)
3: 1:28 (5:56)
4: 1:30 (6:04)
5: 1:28 (5:56)
6: 1:30 (6:04)

Nike VF3 multiple sizes but only one color option for $150 at Dicks
LINK

2 weeks no running, honest this time. Did myrtl everyday, if not twice a day. Glute bridges, clamshells with bands, stretches, all of the God dang things you are supposed to do for ITBS. Will try a 4-5 mile run tomorrow. For the love of all that is holy, if it flares up again I am going to lose it.

4 at 9:20.
Good news: IT band felt fine during run, was able to speed up towards the end to stretch legs.

Bad news: forgot I gave blood Monday so I was woozy after I got done. I have about a 10 minute drive home and coming up the stairs, felt that familiar pain on the outside of knee.

Going to take another week off running and continue to do what I've been doing recovery wise and try it again next weekend.

Nah, no soreness anywhere. It didn't hurt at all during run today, but now that I'm back at the house sitting down i can feel it getting stiff, sharp pain extending the knee after having it bent etc. I'll try anything, been dealing with this since April.