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L_Master
United States8017 Posts
Then I go to run and 6:30 for 3 miles feels borderline on whether I can call that tempo or not. I'll admit it's probably just a case of being a little too heavy and only running like 5 or 10 miles a week...but its nonetheless agitating to feel so damn strong at everything BUT what matters. That said, I'm still optimistic that when I do get some mileage under my legs this seemingly strong aerobic engine will actually be worth something in running terms as well. | ||
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Don_Julio
2220 Posts
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L_Master
United States8017 Posts
Dude could definitely go 26:3mid maybe even faster. Pretty sweet to think that an American born distance guy might be the best 10k runner in the world at the moment! | ||
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N.geNuity
United States5112 Posts
smooth sailing for him 0.o | ||
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L_Master
United States8017 Posts
Honestly this entire diamond league was excellent. So many high profile races and nearly every single one delivered | ||
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Don_Julio
2220 Posts
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Mikau
Netherlands1446 Posts
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L_Master
United States8017 Posts
On June 01 2014 17:24 Don_Julio wrote: Do you have a video source by any chance? 10,000 - http://www.usatf.tv/gprofile.php?mgroup_id=45365&mgroup_event_id=120&year=2014&do=videos&video_id=116936 400 - 800/1500, which to be honest were the most interesting races, don't seem to be up yet. | ||
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Bonham
Canada655 Posts
In other news, I start my formal Pfitzinger 18 week cycle tomorrow. Portland, here I come! I am cautiously optimistic about my shape going into this. I hit 120k this week, and broke 100 the previous two, and the ankle seems to be holding up fine. Needs nice and a bit of Diclofinac, but nothing unbearable. I guess I'll just have to wait and see how it responds to four and a half months of pretty intense treatment. | ||
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- special tactics -
Ukraine39 Posts
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L_Master
United States8017 Posts
On June 02 2014 13:16 Bonham wrote: Was travelling over the weekend and missed the 10k live. Just watched the replay, and, wow, Rupp looks great when he pulls away with 800 to go. In other news, I start my formal Pfitzinger 18 week cycle tomorrow. Portland, here I come! I am cautiously optimistic about my shape going into this. I hit 120k this week, and broke 100 the previous two, and the ankle seems to be holding up fine. Needs nice and a bit of Diclofinac, but nothing unbearable. I guess I'll just have to wait and see how it responds to four and a half months of pretty intense treatment. Wish Rupp woulda gone sooner, as I think he could have easily ran something close to 26:35 or better if he woulda started driving at the 5k mark. He was jumping on every "move" and itching to go the whole way. Still, a 26:44 with 1:57 close is unfathomable to me. Good stuff as far as training goes, I'll be rooting for that ankle to hold up! Gonna be fun as always to follow your training. | ||
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L_Master
United States8017 Posts
I'll be backing down to 30 next week, but keeping overall volume same. I expect the next two or so weeks to generally be really tiring and then start perking up after that. Pretty much base and sprints for June, then I'll start adding in some tempos/progressions/fartleks towards July, with the intent of bringing a pretty good base for starting trackwork in late August. | ||
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caznitch
Canada645 Posts
I just ran a 10k (Calgary 50th marathon) at under 44:xx which is a PR! Though I was a bit dissapointed. I got a sweet watch, the Garmin 620 which, amongst other things, calculates your VO2 max and has a "Race Predictor" based off this. My race predictor said 43:xx so I failed my electronic gadget! On a personal note, I just started running again after a series of injuries and near death experiences (6 weeks in hospital after internal bleeding/almost losing kidney). What is everyone making of these news bait articles coming out about excessive running being bad for you? I tried looking into the studies and they are stating numbers as low as 25 km's / week as being the maximal distance for healthy running. If this was discussed previously, just point me to the right page. I can post links if no one knows what I'm talking about. | ||
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Bonham
Canada655 Posts
On June 02 2014 16:10 L_Master wrote: As for me, jumped up to 47 miles this week (75k) from about 8mpw, with 90-105 min of overall volume each day up from 45. Felt like absolute shit till today, with everything feeling tired, worn out, slow, and generally jerky and unflowing. Finally went away today and I had a nice "long run" of 9 miles over some seriously hilly terrain where I felt like I was cruising nicely. I'll be backing down to 30 next week, but keeping overall volume same. I expect the next two or so weeks to generally be really tiring and then start perking up after that. Pretty much base and sprints for June, then I'll start adding in some tempos/progressions/fartleks towards July, with the intent of bringing a pretty good base for starting trackwork in late August. Whoa, that's a big jump! I'm glad you didn't injure yourself. I'm sure you're well aware of the risks of pumping up mileage too quickly. I can totally relate to the urge to get back at it after a prolonged hiatus–I have no idea how you stayed sane running 8mpw. Also, thanks for your kind words! I'll do my best not to disappoint. I'm quite interested to see what you get up to with some injury-free training. You've obviously got a ton of knowledge and it looks like you've maintained some substantial fitness during your rehab. Do you have any specific races, distances, or goals in mind? | ||
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L_Master
United States8017 Posts
Goal right now is pretty much get a base (running base) back. It's been 20 months since I last had a month with more than 30 miles of running. The jump was big, but it was time to test the waters; and more importantly I feel comfortable with that jump as I've twice before jumped from very low to 40 and been great. Still plan to drop back down to 25-30 and work up from there however as I don't want any more setbacks. I'll race casually over the summer, but it will be off base mileage with no real goals or workouts in mind. Just want to build to 50-60 mpw and 105-120 min a day of aerobic work, as well as working on my sprint speed. If I can come out with a strong base, and ideally a mid 50s 400 I'd be thrilled. I'm (very) tentatively hoping to try and run for UCCS in the fall, but A TON has to go right for that to happen. To have any sort of shot I'll have to be in sub 17 shape, which basically depends entirely on whether or not I can actually nut up and get lean AND whether that losing of weight continues to give me the 2 sec/lb/mile that it has up till this point. BIG ifs. It's a pretty ridiculous ask to hope to run 45s faster for 5k off base only than you ever have before. Even then I'm not sure if I would be able to because I'll have to battle with the NCAA on eligibility, and EVEN if all that works out I still might not be able to walk on as I'd be a high 16s senior...and thus a non-contributor with no time to develop further. | ||
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Don_Julio
2220 Posts
Does anyone have a good source for training plans? I have never followed a plan and want to try it for my next half. It's still far away but I want to know what I need as a base to start out. Goal time would be 1:35, while ambitious I think it's manageable if I follow a plan. I'm currently running 4 days a week. I could move up to 5 days but probably need a plan that helps me to make the transition. | ||
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caznitch
Canada645 Posts
On June 05 2014 22:38 Don_Julio wrote: I'll dedicate my next PR to you if you make onto the team, L_Master. Does anyone have a good source for training plans? I have never followed a plan and want to try it for my next half. It's still far away but I want to know what I need as a base to start out. Goal time would be 1:35, while ambitious I think it's manageable if I follow a plan. I'm currently running 4 days a week. I could move up to 5 days but probably need a plan that helps me to make the transition. I can't vouch for the plans, though I can say that Garmin paid real money to a real training company to come up with them: http://connect.garmin.com/modern/training-plan The HM plans are 12-16 weeks I believe. If you have a garmin watch, you can also upload the plan to it and it will remind you of what you are to do. And if you chose a plan that goes by heart rate zones, the watch can remind you/monitor your heart rate to ensure you're in the right zone. If it sounds like I'm a garmin salesman, I'm close as I get heavily discounted products through a friend who works for the company. I'm starting the 10k plan to get my time <40 mins in a couple weeks. Of course, you can just follow the plans without any fancy gadgetry! | ||
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LagLovah
Canada552 Posts
On June 06 2014 00:48 caznitch wrote: I can't vouch for the plans, though I can say that Garmin paid real money to a real training company to come up with them: http://connect.garmin.com/modern/training-plan The HM plans are 12-16 weeks I believe. If you have a garmin watch, you can also upload the plan to it and it will remind you of what you are to do. And if you chose a plan that goes by heart rate zones, the watch can remind you/monitor your heart rate to ensure you're in the right zone. If it sounds like I'm a garmin salesman, I'm close as I get heavily discounted products through a friend who works for the company. I'm starting the 10k plan to get my time <40 mins in a couple weeks. Of course, you can just follow the plans without any fancy gadgetry! After using a Soleus I wish I had bought a Garmin instead, it counts km faster than it should ( not by alot but still, annoying ), and it has issues connecting to my PC for uploading, also doesn't calculate elevation. Only good part about it is that Strava supports it. Beyond that, been training still, I had hurt my foot on vacation in Mexico so I had a forced 2 week holiday from running, just put my first run in today, 18km felt pretty good, that first run back from a break always feels so good, no tight muscles no pain, all that lingering crap you put up with during focused training, gone! I don't get them often, but at 13km mark my right calf just like, dropped out from under me, muscle spasm, probably just from not using it for a bit I guess, ran through it, did affect my time quite a bit though. On a side note, man I get injured alot, never anything serious, but geez, 1.5 years running now, and I think I have been through like, 2 knee injuries, an ankle injury, bruised knee, strained ribs(twice), and the latest being my foot. | ||
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Trustworthy-Tony
Tanzania187 Posts
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L_Master
United States8017 Posts
On June 08 2014 04:07 Trustworthy-Tony wrote: hi does someone know when the qualification time requirements for marathon and 10k for Rio will be revealed/determined? The Olympics use the IAAF standards, which are unlikely to change before 2016 so you are looking at 27:45 has been the 'A' for 10,000; and 2:15 the 'A' for marathon. B standards iirc are 28:05/2:18 | ||
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