Author Topic: Runners to learn from  (Read 14559 times)

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LBSS

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Re: Runners to learn from
« Reply #150 on: April 12, 2019, 03:54:19 pm »
+1
Quote
[A] Moroccan runner ... completed the grueling Marathon des Sables through the Sahara Desert earlier this week. He is talented and he is also a dog.

Cactus linked up with the race after Sunday’s opening 20-mile stage, sticking around for the next four stages and 120 miles of running. The Marathon des Sables is a famously difficult race, where competitors have to run an average of 23.5 miles per day for five days straight through the sand, sun, and wind of the unforgiving Sahara of southern Morocco. It’s not the sort of thing anyone does primarily for fun, excepting of course Cactus, who seemed to enjoy his time with the race.

https://deadspin.com/dog-runs-grueling-desert-ultramarathon-just-for-fun-1834006536
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: Runners to learn from
« Reply #151 on: April 12, 2019, 09:12:17 pm »
0
Quote
[A] Moroccan runner ... completed the grueling Marathon des Sables through the Sahara Desert earlier this week. He is talented and he is also a dog.

Cactus linked up with the race after Sunday’s opening 20-mile stage, sticking around for the next four stages and 120 miles of running. The Marathon des Sables is a famously difficult race, where competitors have to run an average of 23.5 miles per day for five days straight through the sand, sun, and wind of the unforgiving Sahara of southern Morocco. It’s not the sort of thing anyone does primarily for fun, excepting of course Cactus, who seemed to enjoy his time with the race.

https://deadspin.com/dog-runs-grueling-desert-ultramarathon-just-for-fun-1834006536

that's cool.

dogs > *


adarqui

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Re: Runners to learn from
« Reply #153 on: April 19, 2019, 09:48:23 pm »
+1
Docherty speed session. flying.

12x400 in sets of 4. 1’/3’ reps/set rec. 5k down to Mile pace.
67.3, 66.3, 64.8, 66
62.5, 62.8, 63.2, 63
61.8, 61.1, 60.8, 61.5
avg=63.4

https://www.strava.com/activities/2302112718

LBSS

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Re: Runners to learn from
« Reply #154 on: April 20, 2019, 02:15:51 am »
+1
just reading that makes me hurt
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: Runners to learn from
« Reply #155 on: May 11, 2019, 10:24:17 pm »
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fastest marathon on strava. Scott Fauble 2:09 from Boston 2019.

2:07 estimated.

https://www.strava.com/activities/2292639868/overview

adarqui

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Re: Runners to learn from
« Reply #156 on: May 15, 2019, 09:15:32 am »
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20km @ 3:00 training run.

Mule training for London 2019, where he hit 2:03:XX.


adarqui

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Re: Runners to learn from
« Reply #157 on: May 18, 2019, 10:20:04 pm »
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someone i know just on strava, finally got under 15: 14:55 / 4:4X min/mi

https://www.strava.com/activities/2377634417/overview

adarqui

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Re: Runners to learn from
« Reply #158 on: May 19, 2019, 12:01:09 am »
+1
Scott Fauble on his 2019 Boston Marathon race (2:09:09):

<a href="http://www.youtube.com/watch?v=tjGj2GmEqJk" target="_blank">http://www.youtube.com/watch?v=tjGj2GmEqJk</a>

adarqui

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Re: Runners to learn from
« Reply #159 on: May 27, 2019, 12:05:58 pm »
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Docherty 5k PR; 14:17 according to Strava.

https://www.strava.com/activities/2401357996

he's crushing it lately. curious to see how it turns out closer to the trials.

adarqui

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Re: Runners to learn from
« Reply #160 on: May 30, 2019, 10:25:37 pm »
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Enoch

https://www.strava.com/activities/2409060577

3k effort: 1k fast: 2:42, 1k float: 2:58, 1k fast: 2:48. 8:30 total

1k float @ 2:58 is so insane.

that 1k fast/1k float/1k fast workout translates to 4:33 min/mi. so fast.

Quote
Less than two months post-Boston and with only a few speed sessions I wasn't sure how today was going to go. I've been logging a lot of miles the last two weeks and my legs were tired coming in. To run 8:30 and actually feel pretty decent was a huge confidence boost heading into the Run for the Pies 5k next weekend. This is the fastest I've run on this workout ever by about 12 seconds and it was on the road with a 180 turn in the middle. Excited for a big summer ahead and to take things to the next level.

adarqui

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Re: Runners to learn from
« Reply #161 on: June 01, 2019, 08:10:17 pm »
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Docherty 10 x 1k workout. jeeesus.

https://www.strava.com/activities/2412099047

Quote
Probably one of my best workouts, also one of the harder ones. Good day. Nice to have a crew to share the work. It doesn't happen alone.

255, 256, 254, 253, 253, 252, 253, 250, 250, 249.


last 1km = 4:27 min/mi pace.