Red Mosquito

lennytheweedwhacker wrote:

verb_to_trust wrote:

lennytheweedwhacker wrote:

verb_to_trust wrote:I'm not sore. Just tired. I only get like 6 hours of sleep a night during the work week. I ended up eating half a pizza and napping on the couch tonight.

get off rm and go to bed earlier geez

If I go to bed​ early it's just like I'm going into work earlier. And I fucking hate work. Got to keep the night alive.

yeah i'm with you

i also ate half a pizza tonight :/

Mine was regular crust but from a particularly greasy place. I might knock out the rest of in in a few hours.

verb_to_trust wrote:

lennytheweedwhacker wrote:

verb_to_trust wrote:

lennytheweedwhacker wrote:

verb_to_trust wrote:I'm not sore. Just tired. I only get like 6 hours of sleep a night during the work week. I ended up eating half a pizza and napping on the couch tonight.

get off rm and go to bed earlier geez

If I go to bed​ early it's just like I'm going into work earlier. And I fucking hate work. Got to keep the night alive.

yeah i'm with you

i also ate half a pizza tonight :/

Mine was regular crust but from a particularly greasy place. I might knock out the rest of in in a few hours.

good god

What? You can't eat a whole pizza?

verb_to_trust wrote:What? You can't eat a whole pizza?

i just respect my body and health more than that

Tomorrow I'm going to dinner with my parents and girlfriend. I will eat at least a half rack of ribs, probably more.

verb_to_trust wrote:Tomorrow I'm going to dinner with my parents and girlfriend. I will eat at least a half rack of ribs, probably more.

are you okay?

lennytheweedwhacker wrote:

verb_to_trust wrote:Tomorrow I'm going to dinner with my parents and girlfriend. I will eat at least a half rack of ribs, probably more.

are you okay?

Not really. But this is generally what I do. During the week my girlfriend cooks me fish, spaghetti squash, shit like that. Once Friday rolls around it's time to eat garbage.

verb_to_trust wrote:

lennytheweedwhacker wrote:

verb_to_trust wrote:Tomorrow I'm going to dinner with my parents and girlfriend. I will eat at least a half rack of ribs, probably more.

are you okay?

Not really. But this is generally what I do. During the week my girlfriend cooks me fish, spaghetti squash, shit like that. Once Friday rolls around it's time to eat garbage.

i'm sorry :/...life is stupid

verb_to_trust wrote:

lennytheweedwhacker wrote:

verb_to_trust wrote:Tomorrow I'm going to dinner with my parents and girlfriend. I will eat at least a half rack of ribs, probably more.

are you okay?

Not really. But this is generally what I do. During the week my girlfriend cooks me fish, spaghetti squash, shit like that. Once Friday rolls around it's time to eat garbage.

I ate 5 pieces of pizza last night. I am a nightly binge eater, and I drink bad whiskey (all I can afford) pretty much every night, too. The night before my first marathon, I ate half a taco pizza, half a bag of Reeses minis, and 3 whiskey drinks. I was spraying diarrhea in the portapotty while the national anthem was being blared before the race. I didn't stand for it. I finished in 3:37. I will never do the nutrition part of training. It is the reason I'm trying to increase my mileage this time. I'd rather run an extra 20-30 miles a week than give up shitty food.

After a hot start this week, kid activities and the hot and humid weather derailed me a bit. I did get my final 6 in this morning (5 at mp and 1 easy), but I wish I had done it yesterday. My long run tomorrow won't be as good. Did 48 this week. Hoping to achieve 52 starting tomorrow, but graduations may make it very difficult.

It hit 90 today. I'm lazy and stay up late on Friday nights so morning runs on Saturday usually don't happen. I ended up out the door at noon. 6 miles at 7:30 pace. It sucked. Tomorrow I plan for mp 8 miles to finish the week at 30 with a long of 10.

I'm going to crush some BBQ tonight....

Goddamn, I love BBQ.

durdencommatyler wrote:Goddamn, I love BBQ.

I'm headed to Tennessee for a week next month. It's going down.

Today was actually a good run no matter what because it marks 5 years since I had my stroke.

verb_to_trust wrote:

durdencommatyler wrote:Goddamn, I love BBQ.

I'm headed to Tennessee for a week next month. It's going down.

verb_to_trust wrote:Today was actually a good run no matter what because it marks 5 years since I had my stroke.

Awesome. Congrats, man. That's great.

verb_to_trust wrote:Today was actually a good run no matter what because it marks 5 years since I had my stroke.

Holy Christ, dude, tell that story or link where you already have.
Where in TN are you headed? If you're talking BBQ, I assume Memphis. If Memphis, I assume you're going to Rendezvous? If so, crush extra for me.

daft twat wrote:

verb_to_trust wrote:Today was actually a good run no matter what because it marks 5 years since I had my stroke.

Holy Christ, dude, tell that story or link where you already have.
Where in TN are you headed? If you're talking BBQ, I assume Memphis. If Memphis, I assume you're going to Rendezvous? If so, crush extra for me.

It's not really that crazy of a story. Was into good health and fitness as a 27 year old and just randomly suffered a stroke. I recovered fairly well but did lose about 5% of my visual field. No cause was ever determined. I went to several very good hospitals to try and find out what the deal was. I take Plavix now to keep my platelets from sticking together. I ran a 10k 2 months after sub 50 min so generally, fuck stroke.

Memphis is actually one place we won't be heading. We'll be in Nashville and then heading east to the Smoky Mountains. Probably do some caving too. I heard hot chicken is the big thing in Nashville but there has to be great BBQ everywhere. It's going to be tough to get my miles in that week. I'm also planning on proposing to my girlfriend during the trip.

verb_to_trust wrote:

daft twat wrote:

verb_to_trust wrote:Today was actually a good run no matter what because it marks 5 years since I had my stroke.

Holy Christ, dude, tell that story or link where you already have.
Where in TN are you headed? If you're talking BBQ, I assume Memphis. If Memphis, I assume you're going to Rendezvous? If so, crush extra for me.

It's not really that crazy of a story. Was into good health and fitness as a 27 year old and just randomly suffered a stroke. I recovered fairly well but did lose about 5% of my visual field. No cause was ever determined. I went to several very good hospitals to try and find out what the deal was. I take Plavix now to keep my platelets from sticking together. I ran a 10k 2 months after sub 50 min so generally, fuck stroke.

Memphis is actually one place we won't be heading. We'll be in Nashville and then heading east to the Smoky Mountains. Probably do some caving too. I heard hot chicken is the big thing in Nashville but there has to be great BBQ everywhere. It's going to be tough to get my miles in that week. I'm also planning on proposing to my girlfriend during the trip.

Congrats on the planned engagement, Verb (I think that's what you are supposed to say). Anyway, I am happy for you. You are a good friend.

Dev wrote:

verb_to_trust wrote:

daft twat wrote:

verb_to_trust wrote:Today was actually a good run no matter what because it marks 5 years since I had my stroke.

Holy Christ, dude, tell that story or link where you already have.
Where in TN are you headed? If you're talking BBQ, I assume Memphis. If Memphis, I assume you're going to Rendezvous? If so, crush extra for me.

It's not really that crazy of a story. Was into good health and fitness as a 27 year old and just randomly suffered a stroke. I recovered fairly well but did lose about 5% of my visual field. No cause was ever determined. I went to several very good hospitals to try and find out what the deal was. I take Plavix now to keep my platelets from sticking together. I ran a 10k 2 months after sub 50 min so generally, fuck stroke.

Memphis is actually one place we won't be heading. We'll be in Nashville and then heading east to the Smoky Mountains. Probably do some caving too. I heard hot chicken is the big thing in Nashville but there has to be great BBQ everywhere. It's going to be tough to get my miles in that week. I'm also planning on proposing to my girlfriend during the trip.

Congrats on the planned engagement, Verb (I think that's what you are supposed to say). Anyway, I am happy for you. You are a good friend.

Yeah, seconded on the congrats. We were in the Smoky Mts. last summer. Loved it. We stayed at a place called Zoder's Inn and Suites in Gatlinburg. It has little balconies right on a river. My kids still talk about it. Really neat place.

Sorry I missed your request for advice, Dev. But Daft did a great job in my stead.

There's 4 ways to increase speed:
Speedwork (tempo, repeats, fartleks), more weekly mileage, hills and losing weight.

You're already doing hills and I never advise losing weight without REALLY knowing someone, so speedwork and more weekly mileage is also what I would recommend.

I'm personally no good at fartleks. That is, I can't really shift from one pace to another in training. I don't know, some people just aren't great at it. I tend to lock into a pace early on, then just stay there. So a lot of these training plans that say, "EZ pace to start, then Marathon Pace/5K for the middle, then back to EZ pace" are no good to me. I do typically do a "finishing kick." That's something that's been ingrained in my training from early on.

So I tend to recommend tempo or repeats.

If you have access to a track. I'd recommend just doing some 800s (twice around) at 90% effort. They should be a bit quicker than your 5K pace. Try to start with at least 4 of them with 2 to 3 minutes rest in between. Warm up and cooldown with a mile around the track (~4 laps). With four repeats that'll be 4 miles total. Try to build up to 8 repeats.

If you don't have access to a track. You could find a half-mile loop (at a park or around your neighborhood) and essentially just do what I described above.

Tempo stuff would essentially be a harder effort at a shorter distance. So if you normally do your 4 miles at an 8:30 pace. Do 2 miles at a 7:30 to 7:45 pace, then try to increase your distance.

For weekly mileage, again, it's a little hard to gauge without REALLY knowing you. Some people can double their mileage in a week without batting an eye. Even people new to running. While others need to be very gradual. I'd recommend adding about 20% at first, seeing how you handle that, then adding another 20% a month or so later. I'd essentially just lengthen one or two of your 4-mile runs a week to an hour.

Honestly, there's a million ways to train. For instance, popular marathon plans vary from 3 days a week with a shitton of intensity to 7 days a week with only 1 day of running at 80% effort or more.

Just in general, if you really want to become faster/better, you should really bring more focus to your running.

That is, every run has a reason.

Tempo/repeats = leg turnover and increasing your VO2 max
Long runs/EZ runs = building endurance
Hills = strength

That being said, try to still make it fun.
For instance, I'll go do my favorite trail every couple of weeks, even if I'm training for a road marathon.