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Posted: 3/9/2024 2:43:33 PM EDT
[#1]
Quote HistoryOriginally Posted By sgt_seti: When I run in my hood, there is about 1/2 mile stretch where I don't have sidewalks. Instead, there are a blind curve and a big hill where you can't see past the crest for oncoming traffic until about 30 ft out. I really don't like running that in the dark. My other option, that doesn't require driving somewhere in order to run "safely", is down the interstate roads with wide shoulders. So, for me, it's treadmill or daylight. Today, I pushed a bit and got my avg times below 10:00 for the first time in about forever. 5.0 / 244.0 5.0 / 249.0 |
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VA, USA
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Posted: 3/10/2024 12:59:00 PM EDT
[#2]
14.5 since last update/297.2
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IL, USA
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Posted: 3/11/2024 8:10:19 AM EDT
[#3]
7+6.25/279.2
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Posted: 3/11/2024 11:23:46 AM EDT
[#4]
Quote HistoryOriginally Posted By sgt_seti: 5.0 / 249.0 5.0 / 254.0 |
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Posted: 3/12/2024 4:09:50 PM EDT
[#5]
Quote HistoryOriginally Posted By R3L04D: 10.3/262.9 Now a weekend of house chores and yard work. Yay adulting  |
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IL, USA
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Posted: 3/13/2024 1:13:46 PM EDT
[#6]
10.5/289.7
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VA, USA
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Posted: 3/14/2024 7:26:51 AM EDT
[#7]
12.8 since last update/310
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IL, USA
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Posted: 3/14/2024 6:58:31 PM EDT
[#8]
6.1/295.8
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IL, USA
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Posted: 3/15/2024 12:27:32 PM EDT
[#9]
8/303.8
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Posted: 3/15/2024 3:49:41 PM EDT
[#10]
10.1 + 4.1 / 751
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Posted: 3/16/2024 10:41:28 AM EDT
[#11]
Quote HistoryOriginally Posted By R3L04D: 9.6 over the last 2 days / 272.5 |
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IL, USA
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Posted: 3/17/2024 9:33:14 AM EDT
[#12]
Quote HistoryOriginally Posted By Trod7308: 8/303.8 10.5/314.3 |
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IL, USA
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Posted: 3/17/2024 4:43:50 PM EDT
[#13]
Quote HistoryOriginally Posted By Trod7308: 10.5/314.3 5/319.3 |
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IL, USA
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Posted: 3/18/2024 9:05:00 AM EDT
[#14]
10/329.3
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Posted: 3/18/2024 11:02:28 PM EDT
[Last Edit: dupemaster]
[#15]
Quote HistoryOriginally Posted By dupemaster: 3.38 Fri 3.27 Sat 5.27 Mon 4.21 wed 3.80 today Bring it to 123.8 Skiing has really been cutting into my run time, but it think I’m figuring it out. Quote HistoryOriginally Posted By dupemaster: Originally Posted By dupemaster: 2.25/103.87 After 10 on Monday and skiing all day yesterday, my legs were toast. The 5 mile recovery run turned into 2.25. 3.38 Fri 3.27 Sat 5.27 Mon 4.21 wed 3.80 today Bring it to 123.8 Skiing has really been cutting into my run time, but it think I’m figuring it out. lol… I skipped last weeks long run and short easy to go skiing… 2.6/ 310 3.43 3/14 Skipped Saturday due to a funeral. 11.22 today. 141.05 |
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IL, USA
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Posted: 3/20/2024 5:42:25 PM EDT
[#16]
11/340.3
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Posted: 3/21/2024 12:52:12 PM EDT
[#17]
Quote HistoryOriginally Posted By R3L04D: 4.8 on Wednesday, 13.8 today / 291.1 |
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Posted: 3/21/2024 3:35:30 PM EDT
[#18]
3.88/144.93
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IL, USA
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Posted: 3/21/2024 7:26:07 PM EDT
[#19]
5/345.3
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VA, USA
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Posted: 3/21/2024 8:23:42 PM EDT
[#20]
Been forgetting to post. 20.5 since last update/330.5
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Posted: 3/22/2024 1:48:55 PM EDT
[#21]
5.16/150.09 |
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IL, USA
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Posted: 3/22/2024 7:07:20 PM EDT
[#22]
17/362.3
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VA, USA
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Posted: 3/22/2024 10:38:25 PM EDT
[#23]
5.6/336.1
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Posted: 3/23/2024 2:20:54 PM EDT
[#24]
Quote HistoryOriginally Posted By R3L04D: 3.7 + 5.6 + 5.7 + 4.7 = 310.8 15.6/326.4 |
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IL, USA
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Posted: 3/23/2024 4:59:20 PM EDT
[#25]
8/370.3
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VA, USA
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Posted: 3/23/2024 10:32:10 PM EDT
[#26]
5/341.1
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IL, USA
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Posted: 3/24/2024 11:13:36 PM EDT
[#27]
5/375.3
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VA, USA
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Posted: 3/25/2024 12:04:20 AM EDT
[#28]
7/348.1
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Posted: 3/25/2024 7:57:01 AM EDT
[#29]
Those of you that run speed runs like intervals - how do you determine the distance and peace for the speed portions?
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Posted: 3/25/2024 9:57:46 AM EDT
[#30]
Quote HistoryOriginally Posted By R3L04D: Those of you that run speed runs like intervals - how do you determine the distance and peace for the speed portions? I don't, my coach does.  All workouts should be based on what you're targeting (marathon, 5k, etc.) and what your current fitness is - not what your goal is. I'd advise checking out a book called Daniels' Running Formula - this guy literally has a PhD in running-related science. The book is filled with information specifically around the how and why of different workouts. Or, as a shortcut, the Jack Daniels Running Calculator works quite well. You just pop in a recent race result if you have one. Estimate, and be HONEST if you don't have a race result, and it'll be pretty close. The "training" tab below gives paces for different types of workouts based on your current ability (judged by that race time you input). Threshold runs are for building endurance while running fast. Usually the rest for these should be 1 minute easy running for each 5 minutes of fast running. Intervals are for building up your Vo2Max capabilities - running faster at the point at which your body is using up oxygen as fast as it possibly can. About 5k effort. Usually recovery from these is equal TIME (not equal distance) to the fast running portion. Repetitions are about running quite fast to build top speed and economy. Recovery for workouts with these is usually the same DISTANCE as the work portion, but take all the time you need during that distance. Walk if you need to. It's about being recovered to the point that you can do all of the reps at your target pace without your form breaking down. There should be some sample workouts on the website as well. If you want a somewhat canned plan to help with training they offer those as well. The one thing I would caution you about Daniels paces: the easy pace is rather aggressive. What my coach does is pretty closely aligned to these principles, but I'm almost always towards the slow end of the "easy" paces recommended, and very rarely towards the fast end. |
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Posted: 3/25/2024 10:52:10 AM EDT
[Last Edit: R3L04D]
[#31]
Helpful post, thanks.
Are you building these plans/workouts into your watch to keep track of the distances/timing? Personally I'm using an app with voice instructions combined with RPE but don't think I'm getting enough from that and am looking for the next step. I'm also trying to balance overall mpw with the workout runs - knowing how far I should plan to run to build a route and time how long I'll be on the road. |
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Posted: 3/25/2024 12:43:17 PM EDT
[#32]
I absolutely am building these into my watch (Garmin Fenix 7). Technically, my coach builds them in an account on the VDOT website and it syncs to my watch, but close enough. What's nice about this is that it also gives me an estimate of the total time and distance of the entire workout ahead of time (it assumes you're hitting the prescribed paces for everything). Most of my workouts end up being about the same amount of time, but I have a big one this Wednesday that will likely take an extra 15-20 minutes, so I already know I'll need to wake up earlier than usual that day.
Regardless of if the workouts are something that come from a different service (my case) or if I make one manually and put it on my calendar, this is supremely helpful. When I go to start a run in the morning my watch prompts me to execute a workout if one is on my calendar for that day so I don't forget. I just pick the right workout and it guides me through the steps. Tells me the pace ranges to run and for what distance/time. Keeps track of how many intervals I've done and are left. Tells me if I'm running too fast or too slow for the current step. |
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IL, USA
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Posted: 3/25/2024 2:45:22 PM EDT
[#33]
10/385.3
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IL, USA
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Posted: 3/26/2024 7:36:40 PM EDT
[Last Edit: Trod7308]
[#34]
I have the fenix 7 pro as well. Previously I was an Apple Watch guy but found out my health insurance knocked $200 off of my Garmin watch.
Best choice I have made for my marathon training thus far. I’m sure you can do this on other apps, but the “Create a course” feature Is awesome on the desktop. It measures distance/elevation/and time. Very useful as I have to wake up around 3:45 am and get my runs done so I can get my girls ready for school and get to work by 7:00 am. I have used Hansons method for my training. Marathon is In May. I’ll tell you then if I made the right choice :) |
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Posted: 3/26/2024 9:52:45 PM EDT
[#35]
4.38/155.47 |
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Posted: 3/26/2024 10:12:16 PM EDT
[#36]
Thanks for the info guys. Looks like I need to start thinking through my training a bit more then.
I did build a run into my watch and it went pretty good. 1 mile warmup, 3 min at 5k pace then 3 min recovery jogging. Did that 4x with another 1.25mi cooldown recovery. Ended up just under 5 miles. Have previously used Garmin Coach for 5k/10k/HM training. It takes your race goal and spits out a prescribed run every day. I wouldn't mind that more. Maybe I just need to start another training plan. Or upgrade to a watch that offers the daily suggested workouts. |
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IL, USA
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Posted: 3/27/2024 7:36:55 PM EDT
[#37]
11/396.3
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VA, USA
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Posted: 3/27/2024 9:24:16 PM EDT
[#38]
7 since last update/355.1
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Posted: 3/27/2024 10:44:21 PM EDT
[#39]
4.25/159.82 |
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IL, USA
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Posted: 3/28/2024 8:35:32 AM EDT
[#40]
5/401.3
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Posted: 3/28/2024 9:39:41 PM EDT
[#41]
Quote HistoryOriginally Posted By R3L04D: Distance PR today. Legs are pretty smoked. I did get a Camelback 1.5L to use on my longer runs, which really makes it nice so I don't feel like I need to restrict my fluid intake. I used to only have an 18oz bottle. 15.6/326.4 |
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Posted: 3/28/2024 11:18:09 PM EDT
[#42]
11.20/171.02 |
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Posted: 3/29/2024 10:36:52 AM EDT
[#43]
11 / 918
Felt like garbage today. Zero pep and I don't know why. |
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IL, USA
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Posted: 3/29/2024 7:59:31 PM EDT
[#44]
8/409.3
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VA, USA
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Posted: 3/29/2024 10:53:32 PM EDT
[#45]
8.8 last 2 days/363.9
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Posted: 3/30/2024 8:34:48 PM EDT
[#46]
11.2 today, 135 for March, 380.07 for the year.
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IL, USA
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Posted: 3/30/2024 9:27:59 PM EDT
[#47]
10.2/419.5
My 10th mile of my 10 mi run tonight I set my Pr mile at 6:44. |
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Posted: 3/30/2024 11:02:44 PM EDT
[#48]
Quote HistoryOriginally Posted By Trod7308: 10.2/419.5 My 10th mile of my 10 mi run tonight I set my Pr mile at 6:44. My 10k PR was set during a HM. It was around miles 3-9 I think |
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IL, USA
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Posted: 3/31/2024 10:46:54 AM EDT
[#49]
Quote HistoryOriginally Posted By R3L04D: Great job. Funny how that works. I assume you were sprinting intentionally? My 10k PR was set during a HM. It was around miles 3-9 I think Yes just felt “in the zone” so ran fast for my last mile. What’s ironic is my nutrition for the day was awful. Homemade tacos, Cake and ice cream, and about 4 High Noons. I just got accepted for a waitlist I was on for a HM Trailrun! 1900 ft of ascent. |
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VA, USA
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Posted: 3/31/2024 2:08:18 PM EDT
[#50]
6.3 + 6.2/376.4
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