Latest posts by Rennur

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Sub 3h15

Posted: 11/09/2014 at 15:45

Lorenzo, seems like a comprehensive look at VO2 max here:

My (ineptly remembered, probably) recollection is that Noakes doesn't like it because it's an inconsistent test.

So probably a good snapshot and maybe something to influence training paces.

Alternately, would a serious gait analysis be interesting? In the US, there's an assessment program called 'runsafe'; I don't know if that's made it over to your side of the pond. (I'm doing it in October and will report back... it gets mixed reviews, so I'm cautiously optimistic.)

Sub 3h15

Posted: 06/09/2014 at 14:41

Marrows, apparently the Garmin FR10 is extremely waterproof, though much simpler than the rest.

I'm sending good thoughts out to those with cranky hips... I've had to downgrade my fall marathon from a race to a gentle wander around (about 2m/m slower) with my brother-in-law because my hip flexor has taken a huge bite out of the current training schedule. 

As for the rest of you healthy people -- I'm happy for you and jealous at the same time. Vicarious mileage isn't quite as good as real miles, but it's a start.

Sub 3h15

Posted: 30/07/2014 at 01:10

Nice read, SJ. Congrats. Fingertips and groins and thumbs and backs doesn't sound like much fun.

GM, sorry to hear. I don't have any sage advice, except that you should stick with us.

A few weeks back, I must have jinxed myself by suggesting that I was ticking along injury free... my left hip flexor was niggling a bit at the end of last week (end of a 3 week cycle of increasing distance/intensity... just possibly perhaps a correlation there), so I've blown off last weekend's runs and will sit on me #r$e for a couple more days. Sigh.

Sub 3h15

Posted: 20/07/2014 at 23:02

Great Comrades video! Love the 45-timer. If you haven't gone and watched footage of Ellie Greenwood roaring past one of the Russians, you should. (Start at 6:09:00, )

In from a hard 16m with 10 in the middle at MP (7:01 target). Was on track for the first 8 miles of the MP segment, but melted in the last 2 and ended up with 7:06 average, which isn't ideal, but not bad, given that I've been feeling a bit rubbish all week. Happily, P+D have my next week as a recovery week, so looking forward to that.

Thoroughly enjoying my replacement garmin heart rate monitor. My 405 came with one of the basic models, and it had been acting up recently. (For example, the last 17 miles of Boston had an average HR of 184bpm, and last I noticed, I'm not a hummingbird. Nor do I have SVT.) Granted, it was about 6 years old, so I shouldn't complain too much. The replacement is their 'premium' model, which is much smaller/more comfy and hasn't acted up at all.

Condolences to everyone on the bench at the moment. Take care of yourselves, both mentally and physically. (Not sure which of those is more difficult...)

Sub 3h15

Posted: 12/07/2014 at 21:07
SlokeyJoe wrote (see)

Who here has followed a pure running training programme and stayed uninjured for the past 12 months?

Not 12 months for me, but I'm 4 weeks into a second P+D 18 week/ 50mpw campaign now and feeling good. (The first one started late December of 2013.) I missed one week last cycle due to a combination manflu/calf niggle.

I'll (almost) invariably do the distances, but if I'm just feeling rubbish, I'll back off on the intensity. I've also resolved to run my recovery runs really easy this campaign, which is tragically boring, but I thought it was worth trying...

I'm trying to be better about getting enough sleep, which is tough for me personally, as I seem to do much better with 8hrs+, and I have to get up at 5am to get morning runs in.

Ask again in December to see if I've managed to stay uninjured. (I'll probably have jinxed myself by saying all this!)

Sub 3h15

Posted: 03/07/2014 at 13:36
SJ, we live in the San Francisco Bay area, so a few hours drive south of the race.

And yes, the front runners were amazing. First guy through, Rob Krar, looked so smooth and solid you'd never know he'd been on his feet for 85 miles. He was also so incredibly focused that he barely noticed us as he flew by.

Sub 3h15

Posted: 03/07/2014 at 04:09
Bit late catching up with everything, but thanks to marrows for a great race report.

Nothing exciting in my running lately (just chugging through P+D, week 3... today was a 4m recovery where I had to keep putting the brakes on and repeating, 'recovery, recovery, recovery').

However, me and my lovely other helped out this weekend past at the Western States Endurance Run -- 100.2 hilly miles. We were at a station at mile 85.2 to hand drinks/food to both the chipper and the broken as they rolled through. (Total elevation gain is ~18,000 feet; total drop is ~23,000 feet, most of which happens before mile 85, so the broken come by it honestly. Not really sure how the chipper looking ones do it...) We got almost no sleep, as the runners were coming through all night, but it was fun and inspiring. (And occasionally heartbreaking, as in the case of a runner/pacer combo that came in 3 minutes after the time cutoff and weren't permitted to continue.)

Sub 3h15

Posted: 26/06/2014 at 15:41
GM, re heart rate training: what VTr said; my only additional thought is that it gives me a sense of improvement over time. Currently, I'm running at 60% of max heart rate range about 15 seconds per mile faster than last year.

The other thing is that my heart rate is outlandishly high, it suggests that I'm coming down with something lurgy and that I should back off. (That said, however, I've been having problems with the reliability of my HR strap, so I have to keep that in mind.)

Sub 3h15

Posted: 22/06/2014 at 00:13
moof, don't worry about the first week of P+D... my sub55 had *3* rest days and today was a gold medal 4m recovery (sh)amble. All those rest days were very confusing, I must say. I think I've a 12m tomorrow.

Sub 3h15

Posted: 16/06/2014 at 03:36

(edited and then messed up to remove improper symbols...)

Sorry to hear about the motoring, Minni. Fingers crossed for a quick recovery.

As I type, most of you should be snuggled in your beds, but I have one more sleep until I start my 55mpw, 18 week P+D leading up to the Humboldt Redwoods Marathon (northern California) on October 19. Target: 3:04 as a stepping stone to sub-3. 

Looking forward to the first workout, which is a rest day. Yay! (I feel like I deserve it, as today's run was 14m with the first 4m gaining 1400 feet, only to lose ~2500 over the next 10. Quads crying.)

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