Latest posts by VTrunner

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Sub 3h15

Posted: Yesterday at 18:20

Well, pretty good week for parkruns. Well done all (and kids!).

14M easy yesterday and felt really nice (I didn't get the memo about this being international 16M LR week!). At 42 for the week off 4 runs and couldn't get out of bed for a run this AM (was 11 F out so decided warm bed wins). Might yet get out to cap off the week.

I love xmas week though. Lots of miles to be had and plenty of fuel about to cover them.

Sub 3h15

Posted: 19/12/2014 at 01:20

SJ, a good streak to finish up the year!

OO, was just doing the math and I think I would average 45/week on the year . The 50/60ish weeks are mainly during the 3 months before a marathon but I ran 3 in 12 months (Oct/May/Oct) so might explain a higher mileage year. I think compared to most of you I'm still working on establishing my aerobic base...feel I still have a way to go which hopefully is a good thing. At some point would love to break 3 hrs...

Sub 3h15

Posted: 18/12/2014 at 17:54

PMJ, good long term strategic planning! I get a little weary looking too far into the future. Will stick to a 2 yr window! Hoping my recent foray into running means I have young legs yet.

GM, I just bought that book. Haven't read much but now realize I have something to work on over the holiday.

And for the record, severe brain itching here too. Glad my last one was 4 seconds on the right side of 3:10!

So far this week 8M easy; 12M easy, and 8M easy w/8 striders today. Legs starting to come back a bit. Sitting at 2257 on the year so figure I'll finish up somewhere around 2300 and change. No major injuries for 18 months (knock wood!). Finally consistently consistent!

Lorenzo, like you, time constraints keep me around 55-60 miles on full weeks. But I've been at this level for quite a while now. Suspect I could bump up mileage this year and handle it. Just not sure where to make the time though. Currently I run 5 days per week. Usually Monday/Saturday off, so could add it to one of those. Contemplating the new year's resolutions. Maybe just leave well enough alone and eat healthier instead...

Sub 3h15

Posted: 17/12/2014 at 16:39

I have all my data stored on garmin connect...but I upload the files from my computer to sportstracks. I like this program because: it shows the runs (and all stats), keeps track of my equipment (and mileage on it...so know when to bin them), and let's me attach a diary to each workout. As I progress in my running, I find it really helpful to be able to quickly look at how I faired on certain workouts a set time from the marathon or see how I dealt with heat the previous year, etc. Also makes it easy to track mileage (week/month/year). But whatever works is whatever works. I also keep a digital lab notebook, while others in my group prefer standard paper notebooks. As long as you can find the data (to use it) you are good to go.

Last week I hit the wall so to speak. Did a 13M run w/10 at subLT to finish off the week and pace was about 20 seconds/mile slow. HR good but just felt a little tired and had no snap for pace. Looking back through my handy log(!) determined I was overdue for a week of all easy. So an easy week on tap for me. 

Sub 3h15

Posted: 12/12/2014 at 00:41

Thinking about VT "the red-nosed" runner as it has been cold out here and we just got about 2 ft of snow. Temps warmed up to 30 today so headed out to find some traction. 9.5 miles in an icy/slushy/salty mess. Got sprayed with slush 4 times and I swore a little louder each time. But alas what doesn't kill us makes us stronger, right? Sure makes spring/summer/fall running feel easy. The hardest part now is doing fast stuff around the weather. managed a subLT run before the storm and got 8 striders in today. May have to target the 2nd subLT as part of the LR sunday.

GM, glad you are on the mend. Take care of yourself.

HADD Training Method

Posted: 10/12/2014 at 02:41

Andi, nice work on the striders. Sounds like you are getting the hang of them. I would recommend only starting off on the next one after your HR is back to 70% or less. You want to do these w/perfect form but also while keeping the overall run aerobic. Full recovery gives you these...

Got out for a subLT today just ahead of the nasty weather. 10M w/8 at 78%...about 7:08 ave on this one. Was snowing pretty heavily so that was a nice distraction. The 2 days leading up to this were 13 and 10 M...legs started feeling the weight of the run in the last subLT mile...no wonder. But nice to get this work in before the storm and now I can recover while it does its worst. Looks like an ice rink outside...been raining ice for 5 hrs.

In other news, bashed my scalp against the back door of my SUV in the rain/cold/darkness (long story)...bled a lot...but one of my MD colleagues gave me the green light to avoid stitches. I'm such a klutz. Have been removing blood stains from my clothes (joy)...

Sub 3h15

Posted: 09/12/2014 at 03:58

Ah yes...no races now = replace the base! 60M last week and depending on an impending storm may see similar numbers this week. HR falling back to premarathon levels and body finally feels fully recovered.

...but am feeling a little itchy to get into a race of some kind...

BTW OO, what is your marathon PR? I assume it's shockingly fast like all your other distances

SJ, you're grooving now.

Poacher, you are indestructible. I would be ashes. I've run 4 marathons in total...over 3 years! I like the moth to flame analogy, but I conjured up Bart Simpson continually reaching for the cupcake despite getting shocked each time

HADD Training Method

Posted: 08/12/2014 at 14:58

Andi, rough conditions! But you got 'er done!! I would count that a PB as on a halfway normal day you'd have smashed that pace (that's not factoring in the illness!!). Very much in the right direction.

Nayan, nice work on the 10K. Just snuck under your goal so perfecto. I definitely think the type of training we have done for these marathons just doesn't translate to lots of power/quickness over the shorter races. And the HR falling over the race might reflect the colder conditions but also that you are still somewhat recovering from the marathon and/or still getting some of that hard-earned fitness tuned in again. I'm thinking I still need to get my HADD base back to 100% before I add in the faster stuff otherwise it will be harder to run faster if you are anaerobic earlier in your HR zones.

Tek, glad to hear you are on the road again (finally, eh!). You just need time to recover. You were a very sick fella and this cycle of recovery shows just how fit you were before you got sick!

Capped a 60M week w/13 easy miles yesterday (in very cold conditions). First time I've run 6 days (normally 5) in a long while) Big storm on the way so must get some miles in today instead of normal day off.

HADD Training Method

Posted: 08/12/2014 at 14:51

Chick!!! So sorry to hear that news. Good to know what's behind the fitness woes, but sorry you have to worry about all this. I tried reading a bit on this last night and from what you wrote, seems you have a very mild presentation, correct? Hopefully you can carry on w/out worries and perhaps just focus on shorter stuff. If not, seems fixes are there to be had. Hang in there and all my best karma on its way to you.

HADD Training Method

Posted: 06/12/2014 at 22:36

Andi, I was always told you can race twice what you train. Therefore I conclude you should be perfectly prepared! Good luck!!

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