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Jetaap
France4814 Posts
And more importantly got my results from medschool this evening, and i passed the first year exam (only 180 out of 1700 people are selected). It feels good  . Concerning strava though i find that it overestimate denivelation a lot, is there any way to fix this? It says on strava that the ititinerary i made today was 2500m+ but in reality it's closer to 1500m+ i think. | ||
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L_Master
United States8017 Posts
On June 17 2015 05:46 Jetaap wrote: Today was a nice day, despite the menacing weather this morning I had a great 80km and 1500m+ ride, slow pace but i'm starting to feel a bit fitter. And more importantly got my results from medschool this evening, and i passed the first year exam (only 180 out of 1700 people are selected). It feels good . Concerning strava though i find that it overestimate denivelation a lot, is there any way to fix this? It says on strava that the ititinerary i made today was 2500m+ but in reality it's closer to 1500m+ i think. Nice ride, I love those longer HC climbs, jealous of how consistent some of the ones in France seem to be. Colorado has plenty of good 30-90 min climbs but they are usually a little more variable in grade. That is really weird. Usually I feel strava is within a reasonable ballpark for me, but certainly from your ride it does seem crazy off. Looks like you had the roughly 1000m HC climb, and then some smaller stuff on the top followed by a long descent...so yea 1500m sounds about right. Maybe the phone is less trustworthy than a dedicated cycling computer like the Garmin or Joule GPS? p.s. Super badass on the med school. Nice work! | ||
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Jetaap
France4814 Posts
I've looked around to see what the issue with the gps was, apparently it's because in Europe they use a lower resolution database for elevation data than in the US, i wish there was a "smoothing" setting to get rid of this noise and get a more accurate picture how much i climb but i don't think it exists  | ||
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N.geNuity
United States5112 Posts
so I did a 5k time trial today in a time trial series that one of the many splintered factions of my local running group does none of the fastest guys showed up (i knew that in advance for like 2 of the 3 real fast guys) but it should be fairly accurate in length, just along a bike/running/walking path through a park though. Not quite like a 5 mile/8k that pretty was a 8.4 km measured by a pickup truck odometer lol. I did 19:30, in probably the biggest positive split in the history of mankind. I believe I was at 9:00 at the 2.5 km, which should be fairly accurate as I did the first mile (marked on trail) in 5:38 or so. Too fast but I was hoping to drop a 18:45 or so running "alone", maybe faster if there was someone ahead of me. Suffice to say I died, even though I didn't feel too tired or hot. Just legs were tired. It is a hot area (91 F today), but I really didn't feel hot and I did take sunday-tuesday pretty light to try to go all out for this. I have a tough time estimating my current fitness. But even little local races here and there for the 5 km distance doesn't have any good chunk of people. People really do the halfs and marathons and the mixtures of bike/run or triathlon. Ah well, another day. | ||
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L_Master
United States8017 Posts
On June 18 2015 12:13 N.geNuity wrote: oof so I did a 5k time trial today in a time trial series that one of the many splintered factions of my local running group does none of the fastest guys showed up (i knew that in advance for like 2 of the 3 real fast guys) but it should be fairly accurate in length, just along a bike/running/walking path through a park though. Not quite like a 5 mile/8k that pretty was a 8.4 km measured by a pickup truck odometer lol. I did 19:30, in probably the biggest positive split in the history of mankind. I believe I was at 9:00 at the 2.5 km, which should be fairly accurate as I did the first mile (marked on trail) in 5:38 or so. Too fast but I was hoping to drop a 18:45 or so running "alone", maybe faster if there was someone ahead of me. Suffice to say I died, even though I didn't feel too tired or hot. Just legs were tired. It is a hot area (91 F today), but I really didn't feel hot and I did take sunday-tuesday pretty light to try to go all out for this. I have a tough time estimating my current fitness. But even little local races here and there for the 5 km distance doesn't have any good chunk of people. People really do the halfs and marathons and the mixtures of bike/run or triathlon. Ah well, another day. 91 costs a lot. Even more if it's sunny or humid. I'd guess that alone is worth 19:00 flat, then pacing probably another 15s minimum. Be pretty surprised if you can't run 18:45, and 18:15-18:30 wouldn't totally shock me. | ||
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Meat
Netherlands3751 Posts
On May 16 2015 05:42 Don_Julio wrote: Disclaimer: The following is partially anecdotal advice without having done proper research. If it works, good. But please don't focus too hard on how your foot lands. There are elite runners who heel strike (eg Kimetto has a slight heel strike at one foot). What's really important is that your feet don't land in front of your centre of mass because if they do you (a) automatically lose some momentum and (b) increase the force of impact which is already really high at running. What you can do is to count your steps per minute. A high cadence usually improves your running form. 180 steps/minute is a good guideline but getting to 170 should be sufficient enough. Thanks, I've been more conscience about my stride and I can't remember the last time my knees hurt. Currently i'm training to run a HM on July 18, but I still need to find one :D I'm looking for a site that shows races in Croatia, Bosnia or perhaps Slovenia. But I couldn't find much besides mynextrun.com and some insane trail runs, either didn't have suitable options. | ||
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LuckyFool
United States9015 Posts
I've also switched to running almost exclusively in flatter shoes, (Adidas Adios Boosts) and so far it's been good and actually I can feel my form has improved as well. I used to run in very cushioned shoes and while that protected my feet a bit more, it was much harder to run with good economic form which led to slower paces/more work for my body on long runs. I'm a big fan of the boosts, I might try out the ultra boosts at some point but they run pretty expensive ($180 I think?) and they are pretty cushioned I think. | ||
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Meat
Netherlands3751 Posts
Does anybody have experience with running mountains? Looking for some advice, I understand I have to take mini steps and don't lean forward going uphill and don't lean back going down. Currently I'm training by running bridges, as Holland is extremely flat. | ||
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L_Master
United States8017 Posts
TT on day one was a pretty rolling one at about 75 ft/mile of elevation. Just under 300W for 30:30 time, but got a little carried away at the start...was on 315W through 10 mins. Still good power, better than target of 290W. Finished 5th, about 1:20 back. I'll take it though, as it was on a road bike with no aerobars, aero wheels, skinsuit, helmet, etc. Day 2 was a circuit race, about half on pavement, half on dirt. 3 laps of a 6M circuit. 15s intermediate time bonus and 45/30/15 for overall podium spots. The last 400m was an uphill dirt sprint. Finished 7th, but was plenty satisfied. Would have been right in there for the wind if not for being more tentative through the 6 90 degree dirt turns leading into the finish. Wasn't as gutsy as I needed to be to keep small gaps from opening up at the sprint. Overall though I'm pleased as I felt in total control of the race. I was able to chase down two breaks that got a modest gap (30s or so), and was easily able to follow moves and pace changes staying under redline. Hopefully good legs for climbing day tomorrow. | ||
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mtmentat
United States142 Posts
On June 28 2015 06:29 L_Master wrote: Race going fairly well so far. + Show Spoiler + TT on day one was a pretty rolling one at about 75 ft/mile of elevation. Just under 300W for 30:30 time, but got a little carried away at the start...was on 315W through 10 mins. Still good power, better than target of 290W. Finished 5th, about 1:20 back. I'll take it though, as it was on a road bike with no aerobars, aero wheels, skinsuit, helmet, etc. Day 2 was a circuit race, about half on pavement, half on dirt. 3 laps of a 6M circuit. 15s intermediate time bonus and 45/30/15 for overall podium spots. The last 400m was an uphill dirt sprint. Finished 7th, but was plenty satisfied. Would have been right in there for the wind if not for being more tentative through the 6 90 degree dirt turns leading into the finish. Wasn't as gutsy as I needed to be to keep small gaps from opening up at the sprint. Overall though I'm pleased as I felt in total control of the race. I was able to chase down two breaks that got a modest gap (30s or so), and was easily able to follow moves and pace changes staying under redline. Hopefully good legs for climbing day tomorrow. Good luck, L_Master!! | ||
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L_Master
United States8017 Posts
Results out now. 6th on the day, sitting 1:32 back in GC. Just hoping for good legs tomorrow, and I think I podium spot should be feasible with an outside shot of winning. Really wishing I was already at 60kg  | ||
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Don_Julio
2220 Posts
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L_Master
United States8017 Posts
On June 28 2015 17:44 Don_Julio wrote: What race? What am I missing? And you're crushing the competition? That's pretty darn impressive for someone who hasn't been cycling for that long. May your legs stay be strong today. Boulder Stage Race. Today was a bit rough. A hill climb in sections. First 5 miles was gentle 3% rolling grade, then the fun starts with 4.5 miles of 10-20% grades, averaging about 11%. After that, you get to do extremely hilly dirt (not much net grade though, about 1%), then a short 2 mile descent, then another 2 miles of 8%. Plan was cruise with the pack till the start of the steep stuff (Mags), ride at a nice, steady 90% of threshold there, steady across the dirt, and unload whatever is left on the last climb. Didn't happen that way. Started of right around that 90% mark for the first 2.5 miles, and felt terrific. Smooth, easy, strong. Was almost debating whether to step it up and start pushing more like 95%. Then stuff got bad quick, over the next two miles the power just went out of my legs. It always felt in control, but the legs were just dead. Never really came back the rest of the day. For the rest of it, it was all I could do to get out 220-250W (80-88%) on the uphill portions. I can't be certain, but I think it was the grinding (very low cadence, like 40-60 rpm) that did me in. I usually prefer 100-105 and going strong that slow probably just sapped my muscles. Ended up finishing in 1:46:xx, about 7 minutes back of the days winner. 8th on the day, ended up 9th in GC 6:30 back of winner. Disappointing last day, but very positive overall. Given full TT "goodies" I'd have won on day one by a couple minutes at least, day 2 was for all purposes great as well and may well have won there too if not for not having the aggression of a few of the other guys through dirt corners. And, while I'm making some nice progress with weight, down to 151 now, I still have least 15 more lbs to go. | ||
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LuckyFool
United States9015 Posts
Oh endurance events...seemingly so simple...and yet so hard. Can't tell you how many times in a running race how quickly I've gone from feeling so good and in control to so terrible. Finding that fine line where you can work it, but not too hard that you crash is literally a skill in itself when in comes to endurance events. After three years of running now I still find myself working on proper pacing in races and workouts. | ||
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L_Master
United States8017 Posts
Can't tell you how many times in a running race how quickly I've gone from feeling so good and in control to so terrible. Finding that fine line where you can work it, but not too hard that you crash is literally a skill in itself when in comes to endurance events. After three years of running now I still find myself working on proper pacing in races and workouts. It definitely is a skill, and one that can always be refined. This one was much more dramatic though, this was like going out for a tempo at maybe 20s a mile slower than normal tempo pace, and having the wheels come off after 20 mins. Not something that you would normally expect to have happen, especially when it already feels like a good day. Of running doesn't have situations like cycling where you're suddenly supposed to run at half your normal cadence. I'll know for sure when I start doing my Peak specific training over the next 5 weeks. If I have the same experience again at power levels that should be plenty easy, that definitely tells me what the issue is. | ||
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jjun212
Canada2208 Posts
Hey guys - I'm training to become a Police Officer and one of my goals right now is to run a sub 10 minute, 1.5 mile run (or 2.4 km). I've searched all over online and have come to the conclusion that I'm not supposed to be running 1.5 miles every day? I currently run this distance in 12 minutes but need help cutting this down into splits. There's just so much advice all over Google and I'm not sure which one to follow. Anyone on TL.net have proven experience of improving their time with specific training? I've been doing Insanity the work out for a couple of weeks and that actually help cut my time down from 13.5 minutes to 12 minutes for my 1.5 mile run. But in order to really get under 10 minutes, I believe I could really use runner specific advice. Thank you guys! | ||
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L_Master
United States8017 Posts
On June 30 2015 13:10 jjun212 wrote: Serious inquiry - would even love to accept PMs Hey guys - I'm training to become a Police Officer and one of my goals right now is to run a sub 10 minute, 1.5 mile run (or 2.4 km). I've searched all over online and have come to the conclusion that I'm not supposed to be running 1.5 miles every day? I currently run this distance in 12 minutes but need help cutting this down into splits. There's just so much advice all over Google and I'm not sure which one to follow. Anyone on TL.net have proven experience of improving their time with specific training? I've been doing Insanity the work out for a couple of weeks and that actually help cut my time down from 13.5 minutes to 12 minutes for my 1.5 mile run. But in order to really get under 10 minutes, I believe I could really use runner specific advice. Thank you guys! No you shouldn't be running 1.5M every day. You should be running much more than that Now, that doesn't mean go out and run 100 miles per week straightaway. Running, at distances greater than about 800m (1/2 mile) is almost entirely dependent on ones aerobic fitness. All the important adaptations for running faster: increased number of mitochondria, increased LV stroke volume, increased capillary density, increased aerobic enzymes, improved lung function, etc. are all trained most efficiently by simply running more at an EASY pace. This is key. Your general runs right now should be 2-5 miles in length, at a pace of around 10:00-11:00 minute miles. Faster than this is NOT good. Just because you can doesn't mean you should. Your goal at this stage should be developing a good aerobic base, which is what this easier running achieves, Not only will this massively improve your fitness, it will pave the way for your body to handle harder workouts without getting broken down or suffering from injuries. I'd shoot to progress by 3-5 more miles each week, building to somewhere in the 30-40 mile per week range. Don't hesitate to repeat a week if the previous week was especially demanding. Depending on your talent and natural response I'd expect that if you did that over a six to eight week period you'd be running anywhere from 9:30-10:30 for 2400m before we even start adding to in the faster stuff, the "icing on the cake" so to speak. My final question would be to ask about height, weight, and BF% if you happen to know it. | ||
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mtmentat
United States142 Posts
On June 28 2015 00:00 Meat wrote: Registered for a mountain race. Will be 7km down and then 7km up, a temperature of 30 'C so this should be fun. Avarage angle is about 6%, with a hard uphill part of 400 meters of 22.5%. Does anybody have experience with running mountains? Looking for some advice, I understand I have to take mini steps and don't lean forward going uphill and don't lean back going down. Currently I'm training by running bridges, as Holland is extremely flat. Ahoy there! I might be able to help! So, you have two tasks to improve your mountain running: inclines & heat. If you do not have mountains nearby, you can do STAIR WORKOUTS! Find a steep set of stairs and run up and down them, keeping track of the total accumulated elevation gain. My coach in college (MN, USA, very flat) used to do stair workouts and treadmill 12%'s in preparation for the Pike's Peak double. Running the same set of stairs again and again, or treadmill work may be boring, but it builds strength and leg lifting form that you want to have for running steep hills. Heat really hurts, especially if you are not used to it. Sauna's can simulate the heat, and get your body ready for dealing with elevated temperatures. In high heat make sure to drink excessive amounts of water, electrolyte, and use salt pills if needed. Do you have a running hat/good clothing/trail shoes to help you keep comfortable? Which race is it? I'm excited to hear more about your training and racing experience! | ||
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Meat
Netherlands3751 Posts
On July 01 2015 06:47 mtmentat wrote: Ahoy there! I might be able to help! So, you have two tasks to improve your mountain running: inclines & heat. If you do not have mountains nearby, you can do STAIR WORKOUTS! Find a steep set of stairs and run up and down them, keeping track of the total accumulated elevation gain. My coach in college (MN, USA, very flat) used to do stair workouts and treadmill 12%'s in preparation for the Pike's Peak double. Running the same set of stairs again and again, or treadmill work may be boring, but it builds strength and leg lifting form that you want to have for running steep hills. Heat really hurts, especially if you are not used to it. Sauna's can simulate the heat, and get your body ready for dealing with elevated temperatures. In high heat make sure to drink excessive amounts of water, electrolyte, and use salt pills if needed. Do you have a running hat/good clothing/trail shoes to help you keep comfortable? Which race is it? I'm excited to hear more about your training and racing experience! Stair training is a good idea, I will do that this weekend. After that I can't do intensive training anymore as the race is next weekend (12 July). As for my training, I've been doing light weight training (15-25 reps) and I've been running the highest bridge in the area. Luckily the current temperature in Holland is 30' C so the conditions are a bit comparable. I don't have special trail clothing and no idea how much of this race is off-road actually. This is their website: http://www.sljeme-maraton.com/ , it's the hill a bit north of Zagreb. Found some pictures http://www.aksljeme.com/2009/07/07/drugarice-posadimo-cvijece-tud-se-divlja-svinja-krece/ and it looks like the surface is pretty solid with a lot of shade so I think it should be fine with regular gear. | ||
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Don_Julio
2220 Posts
The race looks like a pretty fun event. How did you end up running in Croatia? | ||
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