the legs feed the wolf

[johnacc]

Hi Gobbla,

How are you pacing yourself on your runs?

You have said that you want to maintain ~9:00minmile to see how this fairs when you up your mileage. 7:33minmile seems way too quick for your specific goals.

Are you going to add speed work to your programme ? Or was this a one off just to see how you held up?

By the way, I like how you analyze every detail. Good stuff and a good opportunity to learn from this thread

[gobbla]

You're absolutely correct that this pace is too fast for everyday running (for me. on the long runs I'll make a special effort to stay in that generally area. on the shorter runs (under 5) we'll be a little more lax and let the legs dictate the pace. While I don't have legitimate speed training, I don't want to hold back too much on all runs in effort to get some sort of additional benifit of a "mock training session". Keeping in mind that if the body doesn't want to do it then the brain isn't going to force the issue by having a day dictated as a "speed" day.

I had no intention of going out today and doing that. It's just like you said, "let's see what happens". I was puttering along kinda breathing a little hard and looked down and seen 8min mile territory and thought to myself "shit...that's too fast" and then thought "well, you're allready in FUBAR territory...might as well see what happens" and let the legs dictate the pace knowing that I'd rest after the 1.5 mile (I don't typically, but figured it'd be better NOT to drop a nut today).

If I could maintain a good clip for a good distance then we'd know right there that the running isn't in any danger and recovery is well enough at this time. If I dropped dead of a heart attack then we'd know that I was pushing just a tad bit too hard. [img]/images/graemlins/laugh.gif[/img] This combined with the preconcieved idea that tommorrow will be an emergancy rest day reguardless of how the run turned out, I wasn't quite as worried about pace as I might be regularly.

I'm a big believer in the "peter princible". "Everyone will rise to their greatist level of incompetence." During training you're only going to be as good (relative to your genetics) as your knowledge level and your willingness to apply that knowledge. And taking a holistic approach to training...every single aspect of your day to one level or another "is" training. So if you're going to do something...that effects your training, then you better have a damn good reason for doing it or you're just spinning your wheels and have found your incompitence level.

The analyzing is there for alot of these reasons. One it helps me formulate ideas. Two it keeps me honest. Three it might help other people going thru simular situations, or if nothing else provide mildly interesting reading for those that are intersted in that sort of thing. [img]/images/graemlins/smile.gif[/img]

thx again.

[gobbla]

7mile run
Avg Pace 9:16m
Avg HR 155

I tried to keep my HR in between 150-160 BPM, and adjust my pace accordingly. The longer I was out there the easier it was to keep it more steady.

[gobbla]

TT Bodyweight Beginner
Warmup circuit x2
10 bodyweight squats
20 bicycle crunches (per side)
6 pushups

Workout A: 3 sets per Superset
A1: Lying Hip Extension x8
A2: Plank (15sec hold)
B1: Bodweight Squat x 12
B2: Bird Dog x 5
C1: Pushup x 8
C2: Side Plank (5sec hold)
D1: Reverse Fly 10lbs x 15
D2: Curl-up x 15

Subbed pushups for kneeling pushups...pride...no other reason. Subbed reverse flys for band pulls since I don't have a band to pull.

It was pleasantly difficult. Felt some weak areas. All in all a good start. Looking forward to progressing.

[BamaDave]

Gobbla, I think you're a much faster runner than you give yourself credit for... I like how these blurbs wander into your log, such as mentioning "just under a 6min mile" or those 9 mile tempo segments you ran not too long ago at 6:30 per mile. I predict you'll be flying through these longer runs once you have your mileage base built up!

[gobbla]

The danger isn't failure so much as success. [img]/images/graemlins/smile.gif[/img] As a weekend warrior I rock! To do it consistantly...I'm not ready. Really sitting down and thinking it thru I decided that it wasn't really worth the extra pushing that I wasam doing with those quick runs. It's a great ego stroke...but really, really stupid.

It's exactly like you say...I don't have the base...spend some time being cautious and smart...in a year or two my uber fast runs may very well be a regular training pace. But if I mix them in right now, the likelyhood of that happening is more slim. Any luck and I'll have another 10 years under me before I'm really peaking, but stupidity has no place in my training right now. [img]/images/graemlins/laugh.gif[/img]

Thanks for the kind words though. I know I'm in better shape than most, just looking in on you and kmwest make me feel like a toad! Time...intelligence...DISIPLIN E!!!

[BamaDave]

I don't think you should be too afraid of those weekend warrior pushes, though. However, I do think a calculated plan with a gradual build-up is a good idea. I went through a little injury phase not too long ago thanks to increasing mileage without decreasing intensity. A key reason I am not going to increase my mileage again, probably through this marathon season.

"Time" is probably a key word here -- I believe you are in your 20's, whereas I am turning 40 next year. So I'm a lot more rushed to try to accomplish goals before I fall apart. LOL! Yeah, you have a lot of years before a potential peak - the best runners seem to be in their early to mid-30's in a lot of races.

[gobbla]

Since you ARE my hero...and smarterbetter at me at this whole deal. Your words are heeded.

3m
7:37 avg Pace
156 Avg HR

[Marykaa]

ahhh my hero's hero! [img]/images/graemlins/laugh.gif[/img]

[gobbla]

Dave is the man. Don't let anyone tell you different. [img]/images/graemlins/smile.gif[/img]

I was running behind schedule this morning so I pushed a little harder on the run than I would have liked. Wasn't an all out effort by any stretch but deffinately more than I would have preferred.

6m
7:36 Pace
160 HR

Workout:
TT Bodyweight Beginner
Warmup circuit x2
10 bodyweight squats
20 bicycle crunches (per side)
6 pushups

Workout B: 3 sets per Superset
A1: Stepup x8
A2: Stickup x8
B1: Split Squat, 1 leg elvitated x 8
B2: Close Grip Pushups x 8
C1: Bicycle crunch x 20
C2: 1 leg hip extensions x 8

The stickups deffinately were more impressive than I gave them credit for on paper. 1 leg hip extensions are the devil. I liked this workout more than A as it seemed more...workout. Core work is important and I likely NEED it more than legupper extrimity work, but it's not as much fun. [img]/images/graemlins/laugh.gif[/img]

Also of note was I did the workout pre-run...which I think actually worked out really well to warm up the legs for work. I was feeling really good when the run started which is pretty rare.

[Bond007]

Lookin' good bro! Keep up the great progress!

[BamaDave]

Hey, good runs!! I noticed your average HR wasn't much higher on the 7:30'ish runs versus the 9'ish runs. Mine seems to work that way, too. I seem to rocket right up to the 150's.

I wasn't trying to change your plans -- I was just suggesting that you didn't need to feel guilty about pushing the pace occasionally and that you are faster than you give yourself credit for... which obviously you are, since you just did two back-to-back runs in the 7:30's.

[gobbla]

Thanks Bond & Bamma,

No real change in plans and I knew what you meant [img]/images/graemlins/smile.gif[/img] or at least thought that's what you meant. Truth be told I figured I'd still keep the long run with the HR determining the pace...run easy on the med days (wed) and play it by ear a little more on the short days for a little more quality runs on ones that don't particularly matter anyway.

Like I said, today was more of a fluke than a plan. I want to be relatively anal...but not all the way anal about things. It's something that's important to me but it has to be enjoyable too, ya know?

During this first stage of training (base building) I figure is about as much "fun" as I'm going to have in the entire course of the next year or so. The more intensity (next cycle) and the more distance (the following) will put much more stress on paying attention to body stresses and whatnot. This one...not so much.

Yeah the HR thing has me a little curious. Yesterday in theory should have been the best run of the week. While I didn't push really...I didn't feel great...the HR stayed steady the whole time...blah blah blah. I bust out today with a pretty excellent run all things considered...simular HR (which SHOULD have been higher due to yesterdays training), felt great pretty much the whole time. The only real difference was that it was noticably less cold this morning. Tack on the 2min slower pace at the SAME HR...it's odd.

The only real guess that I have is a run adaptation...the heart simply likes to beat that fast and the body can handle it. I just get more flow on the long run. How's that for non scientific reasoning! [img]/images/graemlins/laugh.gif[/img]

I think it's very possible to get my 9min 1.5m this upcoming year...irony at its sweetist. Toss a goal out the window and watch it come true!

[gobbla]

3m
8:05 ave mile
163 ave HR

feeling better today than I thought I would. tommorrow will be a much needed "sleep as long as possible untill work" day though. [img]/images/graemlins/smile.gif[/img]

[Marykaa]

What are your MaxHR and RestingHR?

[gobbla]

Resting...have no clue. That might be my project for this weekend BEFORE I start drinking coffee. Sitting here right now, about an hour after the jog and 3rd cup of joe it's 70.

Max...this morning had me up to 216, but I think that was more due to the layering of clothesbad signal. It typically maxes around 206 or so. Smoking and drinking myself stupid for the past 6 or so years probibly wasn't the best idea.

[Marykaa]

Smoking and drinking myself stupid for the past 6 or so years

YOU!??

I thought you were a longtime fit-guy!

[gobbla]

Nope, not me. I'm small framed so I've never been fatfat, but after getting an id card made I was looking at it and thought "man that picture makes me look fat" didn't think much more about it. One day I was washing up and looked in the mirror and thought "man, these lights make me look fat". Ding, ding, ding, ding. The flag was raised and I've been on a generally quest since then.

The smoking was more of a working hazard. The boss smoked, I was dirt, if I smoked too I had a voice outside normal channels. Got hooked and stayed that way pretty much. I've had one in the past two months and feel alot better. I still take in nicoteen, but as far as the greater evils go I think I'm in the right direction.

The drinking was a bi-product having friends. Most of my life I've worked (since 13 or so) and have had some sort of education thing going on. Never had any friends or time. After I made it to Scott I branched out a bit and we started a card night and boys night out type thing. Pretty well made up for NOT drinking for 22 years [img]/images/graemlins/smile.gif[/img]

[Marykaa]

Well.. I only smoked Secondary smoke.. but enough of that to cast away any desires in that direction.

how ever.. I did drink.. starting at 15, after the fencing evenings we'd always go out for a beer.. gosh how fast they went down!