VTrunner


Latest posts by VTrunner

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Sub 3h15

Posted: 29/08/2014 at 18:57

MsE, I can picture your path from all those great descriptive cues. The first two are likely because you were still "warming up" but at speed. Did you run under a lot of tree cover? If so, that can screw with the measurement of your miles, making some seem longer (slower) that others. Did you ask the dog yet? BTW, that dog deserves some serious treats and maybe even an ice bath (aka dip in the lake or river) after that effort!

Sub 3h15

Posted: 29/08/2014 at 18:49

Lorenzo, congrats on the green light for Comrades. You and Poacher will kill it!

Gul, nice tempo work and hope you get some sleep for the weekend LR.

Birch, happy Bday! Hope I look so good at 60!

SJ, good luck for the race (I'm with GM in not knowing what it is)! Hope the wine is out of the system before the start.

GM, heal well and enjoy the weekend w/your son. You roll w/the punches well.

This has been a cutback week for me. 36 easy miles so far. Biggest mileage month ever for me at 250. Scary start to the week as my right knee felt like the ITB blew up but luckily was fine the next day. But my right hip has been tight all week. Not the TFL this time, but something nearby to it. Not much trouble on the runs but feel it throughout the day. Need to find some good stretches. A little concerned for the race Monday, but will do a few easy miles tomorrow and take Sunday off. Should be good to go (knock wood).

 

 

HADD Training Method

Posted: 25/08/2014 at 02:20

DD, hope you are right. Nice back-to-back BTW. I bet your legs were a bit tired on a fast finish 20 the day after a race! Good effort and those are nice miles in the bank. Get a bit of rest before hammering the next one...

Tricia, glad to hear you've rebounded. Much luck as you narrow in on the target race.

Did 20M P&D style today. 1st half in the 8:20-30 range...second half right around 7:40...came out as 8:08 and HR 70%. Felt awesome until the last 3 miles. Kind of like last week, but not a bad. Ready for my cutback week. So far I've been doing 2 weeks on, 1 cutback, repeat. Last time round went 3 (or more) weeks before cutting back. Thinking maybe more frequent rest is a better strategy for me.

Sub 3h15

Posted: 24/08/2014 at 21:37

Gul, respect for the mega LR on little to no sleep! Hope you are resting well today.

Birch, how many 20s have you banked away now? I'm impressed. Miles of trials and all that.

Mennania, hope your restart goes well.

OO, some nice locations for running. Am jealous. You too SJ...and congrats on the highlight. I guess you are officially famous now.

Fishy1, nice speed set and hope the time outside is good today.

Joolska, no, that run never is easy. Nice job bagging it with good splits. Plenty of time to drop those 5 s/m.

Leslie, you are just about ready again!

Today rounded out a 63M week w/20 P&D style...about 8:20ish first half and 7:40 second. Legs great until mile 18, then the hard stuff from the week spoke up. But overall not too bad. After a couple of cool weather weeks, it was hot today. More of that in store. Cut back/taper ahead this week and race next Monday.

HADD Training Method

Posted: 23/08/2014 at 15:56

Chick, the other thing you can do is to squat down on your heels, then slowly lean forward so all your weight shifts onto the front of one of your feet. Then you can push so that you are on each part of the front of your foot (think working the little toe area, then the middle toes, then the big toe). That should really stretch out the calves (in addition to standard wall stretching w/leg straight or bent). This one stretch has kept my previously gnarled up calves very loose and happy fellas.

Too bad you can't try the shoes. The other benefit I just noticed is how fresh my legs feel today. Normally I'd be walking a bit like an old man after a subLT session, but today feel pretty normal. I'm tempted to get a more complete version of their shoes for my nonfast running days. But might beg for an injury to go fully over at this point. Will just stick to the Nimbus for all other runs (but they feel so heavy and brick-like now!).

Sub 3h15

Posted: 23/08/2014 at 00:16

Well, I know everyone thinks the Hokas are super ugly, but I can't help my love for these shoes (BTW, the cliftons are the least ugly of their shoes).

Did another subLT run today (13 miles w/10 at 80% maxHR). The fast miles worked out to 6:45/m again. What is interesting is that in the Hokas my cadence/leg/minute is 87 while in the Nimbus it's around 83/84. Something about the design of the shoe works for me. Gets my turnover up and just helps my overall form. I guess a lighter shoe is good.

Entered a 25K w/16 big hills (and many more small ones!) for end of next week. I haven't really trained for hills like this (my marathon is relatively flat) but figure why not. Regardless should be a great marathon specific-training stimulus.

HADD Training Method

Posted: 22/08/2014 at 23:58

Iower, what happened with your leg? 2 weeks off of running due to this? Hope it's not serious.

BB, I want to go on a vacation like that. Serious eating and rack time sounds fine to me!

DD, welcome back. Sounds like a good trip so far and more good stuff to come. Enjoy the xtraining (Hikes) and good luck on the races. I've spur of the moment decided to enter a very tough race coming up a week from this Monday. It's a 25K w/16 big hills (and many smaller ones). My wife's family has a place there so train part of the course several times a year on our trips. So I have a small idea of the pain in store (Gulp!). But figure why not as I'm due for a cutback week so I can kind of taper into it.

Chick, so sorry to hear about your Achilles! Be sure to include the eccentric heel drops on the stairs. Hope it sorts out quickly.

So subLT #2 done. Trend continues. Finally dialed one in w/very little HR drift. Pace felt very calm. Legs did start to feel a little tired in last 3 miles, but cardiowise not issues. An interesting stat for the Hokas...have brought my cadence up on this route form 87 steps/min/leg (from 83/84 in the Nimbus). I'm in love with these shoes

http://s3.runnersworld.co.uk/members/images/718815/gallery/8-21-14.jpg?width=350

 

Sub 3h15

Posted: 20/08/2014 at 19:37

SJ, I like very much the idea of not having to stretch. Build in eliminating my normal physical therapy exercise stuff plus core and hip work and I could really save some time.

Also, interesting speed/tempo work you do. Is this in preparation for shorter stuff or still marathon distance? Nice session today BTW.

Enjoy your break!

Sub 3h15

Posted: 20/08/2014 at 15:10

Abbers, have you been stretching your calves really well? What seems to work for me is to squat down on my heels, then slowly lean forward so all my weight shifts onto the front of one of my feet. Then you can push so that you are on each part of the front of your foot (think working the little toe area, then the middle toes, then the big toe). That should really stretch out the calves (in addition to standard wall stretching w/leg straight or bent). The other thing that really helps is to do eccentric calf exercises (stand on the stairs on just the front of the foot and slowly lower body, then use both legs to go back up and repeat). Those couple of moves have really helped me w/tight calves and a lot of the assoc. problems. Thought I'd throw it out just in case you weren't already doing these.

Gul, I'm dialed in for slow and/or easy for today and tomorrow

Sub 3h15

Posted: 20/08/2014 at 01:33

So not sure if it was the shoes or me finding a new gear tonight. But 13 miles w/10 at averages of 6:46/m and HR of 80%. No fatigue and could have kept on going (which has been rare on these runs to this point).

The Hokas had me bouncing all over in the first mile at speed. Kind of surprised me. Then I focused on really pushing into my steps and things straightened out in a hurry. Hard to describe but these shoes just seem to eat up the roughness of the road, particularly on downhills. You can push into it and not have any heavy impact. Also, my cadence was higher than usual and seemed to be easier to keep up the frequency as the shoes just seemed to bounce a bit for light, happy feet.

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