Latest posts by VTrunner

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Sub 3h15

Posted: 17/06/2016 at 12:52

Gul, glad to hear you are squeezing from the bottom! You may naturally progress to a point where those slow miles feel really good sandwiched around 2 quality sessions and a LR. 

2 days ago I did a subLT session in heart of a very sunny/hot day. Failure on all fronts (got a little heat sickness that lingered plus my claytons, which I thought I'd broken in enough to skip blisters, gave me blisters!). Yesterday did an easy 10M at dusk and they were gentle and blissfully cool. Ahhhh.

Sub 3h15

Posted: 16/06/2016 at 23:33

*Gasp* Coming up for air before diving deep again. Work and life have been totally overpowering of late. But still getting some miles in but nothing fast yet. Heel better but lower back a bit not good so sorting this out.

But had to break radio silence to say a big congrats to BB! You are one bad dude. Be proud of that accomplishment. I had a feeling you might have had some stomach issues when you reported tough times in your first update. Nothing worse and glad you were able to shake the loo! Not sure how you can contemplate the super long race upcoming (isn't his a bit like childbirth...can't have another until the memory of the first fades sufficiently?). Well good luck on the next one!

Lorenzo, much good karma on way to you as well. Steady till the end!

Sub 3h15

Posted: 03/06/2016 at 14:01

Gul, good job getting an estimate on your max HR. I think mine is ~200 as well. Do you have HR readings from your previous marathons? Would be interested to see what the profile looked like in each race. Based on the Hadd stuff, a HR of ~160 equates to 80% of your max. You could pop up to ~165 to get near 83%. He used to say the max anyone could run a marathon at is 87% (and this is a perfectly tuned aerobic engine). When I talk about subLT efforts, these usually mean I am running 70 minutes at anywhere from 78 to 83% of max HR. The idea is that as you continually do these runs (starting in the upper 70% range to begin and as you push your LT up, you can venture up to 80-83%) you are actually setting your MP. Ideally, you can run aerobically at 80% max HR and maintain this aerobic profile throughout the marathon. So in races where you have hit the proverbial wall down the stretch it could be you went out just a tad too strongly and stepped above your LT. By dialing in your true LT using HR, you have another very effective tool to guide your pace/effort in your next marathon. Also, you should Aim, if possible, to have all your non quality sessions (or at minimum all recovery runs) be 70% of Max HR (or less!). This allows you to squeeze toothpaste from the very bottom of the tube instead of doing all efforts from the middle or higher.

OK, will step off the Hadd lectern now!

Also, from what I was reading in the new Pfitzinger 5K to half marathon book, a big system to pay attention to as we age is VO2 max. And wouldn't you know I have done zero training for this over the past 5 years! So must add this element in now and see if that can net me more speed over the marathon down the road.

Sub 3h15

Posted: 02/06/2016 at 18:19

I've been underwater at work but resurfaced briefly to say well done to BI. You are indeed a tough dude! The distance is mind boggling and your mental and physical strength to see it through were epic. I especially like your perspective of how fortunate you are to be able to train and go for it. Last week I read about the Tragically Hip's frontman Gord Downie…52 yrs old and diagnosed with terminal glioblastoma. My life has played out with his lyrics in the background and I (and all of Canada) are gutted. This guy will still tour this summer despite all to say farewell. As he would sing, Courage, you couldn't come at a worse time...

Hope everyone else is well. I got a little over 200 miles last month and heel has been OK. Looking to build in some VO2 and LT stuff in the coming weeks.

Sub 3h15

Posted: 22/05/2016 at 15:44

Well done Gul and Poacher! That sounded like a challenging course with some interesting weather mixed in. And loved the report, Gul. My 0.02 Gul, your next marathon should be in the autumn and flat! Then let's get you dialed in on your HR zones and training so on race day you can let your HR dictate your pace early on (and really up to 20 miles). I bet this could deliver you to 20 miles with a chance to power home strongly. Seems to me you are a speedy guy, especially after that really nice 10K this year, so I just wonder if it isn't all about keeping a proper lid on early in those races (and I know you have the mental toughness). Hard to tell on this one though as it is not a time-based course. And that is what makes a PB so special so congrats and thanks for sharing the journey. Was with you the whole way.

Poacher, you get some sort of award for you recent exploits!

BB, no words to describe my awe of what you do. SJ, I lump you into the same category. Lorenzo, don't worry, BB's exploits haven't diminished the huge respect for your recent miles Really looking forward to seeing how each of your A targets play out.

And good racing by lots of others since I last posted, in particular that blazing 10K OO. Am liking that progression of improvement Abbers and PMJ. Also, PMJ, give a holler when you are out to NH next. I'm collaborating with a biotech outfit down there so might find a reason to cross paths on your next visit. Birch, keep the wheels rolling!

BI, I missed earlier your job news. So sorry to hear and hope it leads to an even better opportunity. Also, am nervously awaiting to hear how your ITB plays out (especially after the epic training you've put in). Here is what helped me through with my issues http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

My return to volume has gone well (mostly). Last week I was at 51 miles and had introduced a subLT session of 7 miles. This week was about the same but did a 9 mile subLT effort that was both quick and strong. But my heel played up a bit after my run the following day so took yesterday off. Will see how it responds today.

Sub 3h15

Posted: 18/05/2016 at 13:46

Gul, great build! The week that jumped out at me was 02/05/2016...10K race, 4 x 1K, then 13 x 400...did this coincide with your recent niggle? That seems like a lot of quality in a single week (you had your speed demon mask on!).

I might hire the person with the medal simply to have another kindred soul to talk training and racing with!

Easy run last night with some striders...they were smooth and felt very dynamic. Heel fine after so good test.

Sub 3h15

Posted: 16/05/2016 at 18:47

Hi Folks, sorry for the long absence. Been swamped at work and not too much to report anyway. But have followed along silently here. Lots of great running (and biking while puking SJ...that was classic!) going on. Leslie, congrats on the great race (I really liked that report) after such a long road to get back. Gul, very relieved to hear your niggle is mended (you too Jools). Jason, hope yours clears up soon and that PMJ's foot is OK. Birch and Gdawg, good to see you guys off the bench too. And BI, pure animal there. Good luck getting those shoes. I can't wait to see how it all goes for you after such a great build up. Maaadbaark...the legend grows! I told my Fizz about your heroics and she thought I made you up!

Speaking of the Fizz, I've been having some issues with my left heel. Some pain when I push on it in one particular area, but most annoying was that a nerve was getting compressed leaving my foot/ankle numb. So just a constant annoyance. But my ladies administered some TLC, including another round of dry needling, which really did the trick (but was like lighting a fuse when they poke them into the nerve itself). But I've been building back and seems I'll be OK. After mostly easy runs, I added back a mini subLT session last week and got 7 @ 6:45ish pace mixed into an 11 mile run. So speed is intact and HR zones preserved. Maybe the slower Boston run kept me more intact than I suspected. The plan is to get back to normal volume and do a few weeks of subLTs so I get my base back, then move to some 5/10k training to see if I can reconnect with my speed.

Sub 3h15

Posted: 05/05/2016 at 20:42

Gul, for the past 2 years I have run a slightly hilly 10K 2 weeks before my relatively flat marathon course. My times for the 10Ks were 40:30 2 yrs ago and 39:45 last year. Both marathons were 3:09:XX so me as an N = 1 certainly supports a sub3:10. And last year, I really thought I would be closer to 3:05 so in my book a 39:30 could put you on the books for even more.

PMJ, way to get some speedy stuff going.

My foot is better today. Strangely I only feel anything while not running. Not sure if this is an injury or not. Took yesterday off and am considering a day off today or just to give it a go. I kind of think I'd be OK running so we'll see.

Sub 3h15

Posted: 04/05/2016 at 20:43

Gul, yes!!!!!!!!!!!! So happy for you. You seem to build so well then suffer bad luck before the races so really happy to see this one work out so well for you. I broke sub 40 last fall for the first time and it was a sweet so know how you must feel. Now let's keep wheels on the bus for that marathon!

OO, not sure how you or some of the others managed to race so soon after but I'm really impressed with that result. Congrats!

Badbark, what is there to say? You are mind boggling. You must have the regenerative powers of the wolverine. Seriously, I just threw some striders back into a run in my 3rd week post marathon and my Achilles was a little sore today! I am jealous how much you can seemingly push w/out breaking. Happy for you and may the success continue!

Legs feeling pretty good this week. Have some decent runs in and energy doing well and HR staying nice and low. Don't think the Achilles thing is really a thing but it has reminded me to be careful so soon after the race.

Sub 3h15

Posted: 29/04/2016 at 14:40

LB70, a few days ago I described my recent HR based training plan. The person who came up with this particular variation on the HR-based theme called himself HADD and posted lots of stuff on the letsrun forum. Anyway, there was a thread about this plan http://www.runnersworld.co.uk/forum/training/hadd-training-method/260438.html and the first post has links to documents about it. Might want to skim this particular document http://www.angio.net/personal/run/hadd.pdf and see whether it resonates with you. This helped me immensely and now I think I need to change things up. You may be at a point where you have good shorter distance speed but need to develop your aerobic engine more. That's really what this plan is all about.

BTW, FIRST does not appeal to me! I love running too much and cycling too little (but must reverse that trend at some point for longevity sake)

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