Red Mosquito

washing machine wrote:

Peeps wrote:i see an orthopedic next friday. im sure some of it is the weight gain over the last two years but i get pains in my hips and thighs when walking. nothing searing but it definitely prevents me from light jogging

How often do you rotate shoes? Hope you get the problem solved soon.

thats funny that you said that. i just walked back from the mechanics and thought. man i hate these shoes. i think my most comfortable shoes ever were the nike air monarchs

old man grill cooker stigma be damned i am going to buy a pair

Grill away

Did a purposefully moderate three miles yesterday. I wish it had felt better. Weirdly my heart rate was slightly higher than my PR 5k from the weekend.

lennytheweedwhacker wrote:Did a purposefully moderate three miles yesterday. I wish it had felt better. Weirdly my heart rate was slightly higher than my PR 5k from the weekend.

Heart felt like it was going to explode today, so I stopped at 1.6. I then walked a mile and tried to run again, but very, very slowly. I still felt way off. Ah well I lived to fight another day, but wish I knew what's going on.

Took yesterday off and felt crummy all day about it. I really wanted to get in four runs this week.

But then today I went out and crushed it. I felt absolutely amazing. 7.4 miles @ 8:36. And I never felt like I was pushing. Good cadence. Good splits. Some speed work mixed in on each mile. I wanted to keep going and would have done 8 miles but my Garmin battery was low so I stopped to make sure I could save the run.

Glad I did. No need to push. Sometimes stopping a run when you feel like you could keep going strong without any issues is the best kind of run.

Feel great, still. Even almost five hours later. No stiffness. No soreness. Great way to end the week.

If there's one thing I've struggled with and learned to accept, it's that rest is the most important workout of the week.

https://www.irunfar.com/the-big-squeeze-of-training

http://runredfox.blogspot.com/2009/10/b ... heory.html

Success in running is a byproduct of consistent cycles of work and rest. Can it feel tiring, even exhausting at times? Certainly. But sometimes, in the midst of a really good training block, it also just feels like things are clicking. You might hear some runners describe it as their body absorbing the training.

I like this idea, so let’s extend it into a metaphor, where we picture our body as a sponge, and our training as a liquid. Bit by bit, a sponge absorbs a liquid until it’s full. This is when you have to wring it out a bit, and rest in order to make room for more work. This refreshes the body and makes it ready for more.

It really is amazing how much rest can help. And even cutting back a bit, a recovery week here and there, really makes a huge difference. I also struggle with it. But I'm trying to learn.

Love the quote you posted above, too, Reid.

epilogue wrote:Love the quote you posted above, too, Reid.

You probably are well aware of the concept, but any excuse to post an easily digestible metaphor on the sky i scrape dot com is a good one.

Doing my first long run since my race tomorrow AM. Can't wait. Just mapping out the route has me excited. It's been a couple of weeks since since I've gone over 5 miles and I'm ready to roll. Might even take that new Sonic Youth release with me.

washing machine wrote:

epilogue wrote:Love the quote you posted above, too, Reid.

You probably are well aware of the concept, but any excuse to post an easily digestible metaphor on the sky i scrape dot com is a good one.

Doing my first long run since my race tomorrow AM. Can't wait. Just mapping out the route has me excited. It's been a couple of weeks since since I've gone over 5 miles and I'm ready to roll. Might even take that new Sonic Youth release with me.

oh hell yes!

have a great run

8.55km run this afternoon. And with that, I've reached my running goal for the year

Rangi Guy wrote:8.55km run this afternoon. And with that, I've reached my running goal for the year

Rangi Guy wrote:Nah. For the past 4 years or so I'd set myself the easy goal of 100km. Have never hit it

I hit it....finally.
I'm not a regular runner

Did 3 miles faster today than that of yesterday, so i'll take it.

I think I’ve gone three days in a row just once, but my legs feel pretty good today. If I can beat the potential storms coming in, imma go out and try something. Maybe some hills, but I don’t want to die.

Got 2.5 in right before it started to rain. I took it pretty easy, so i'm sure I could have got .50 more in, but I wasn't really aiming to. Felt pretty good though.

https://randomforestrunner.com/2022/03/ ... marathons/

John Kelly had a heartbreaking time at Barkley a couple of weeks ago. Here's a really good race report worth a read.

washing machine wrote:Does anyone here have any experience with 80/20 running?

So I've been trying to do this type of routine the last couple of weeks and it's been a great experience so far. 80% easy runs, 20% hard efforts in any given week. "Easy" means an awkwardly slow pace for me. Like, barely getting my heart rate to 150 bpms slow, which translates to about 9:50-10:10 minute miles at my fitness level. For comparison's sake, I was doing my "easy pace" long runs a minute per mile faster than that during my recent half marathon training. Though I beat my goal for that race, I probably plateau'd unintentionally because of running too hard too often.

On my one speedy tempo day this week, my target was getting my heart rate up to 175 at the peak of the effort. Looked at the numbers afterwards and I ran one of the miles at 7:49/mi pace. A rarity for me to get below 8 minutes on a mile. I felt appropriately out of breath after the workout, but never did I feel like I was suffering or that I couldn't continue. This is after just two weeks of running mostly slow. Really interested to see where I land a month or two from now. This is clearly how I'll be able to sustain a marathon training block when the time comes.

What were your times on the other miles of the tempo run?

lennytheweedwhacker wrote:What were your times on the other miles of the tempo run?

splits were

warm up mile 1 9:47
mile 2 8:43
mile 3 7:49
mile 4 8:41
0.5 cool down 9:27

The workout was designed to ramp up and then cool down evenly. Average pace for the entire 4.5 mile run was 8:49.