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Messages - vag

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31
So i am searching for new running shoes. I already have an almost new pair of fast lightweight racing flats. So im looking for a durable one for everyday training. Cushioned to save my old rusty legs but also somewhat lightweight, with a fast responsive ride, able to perform well for faster paces, tempo, HIIT etc. I decided to take a break from Adidas boost this time, the aforementioned race flats are boosts anyway lol. I was looking for Nikes, they seem to have done some really good tech advance lately. I ended up with those:
https://www.runningshoesguru.com/2020/02/nike-react-infinity-run-flyknit-review/ : Cushion oriented. Ultra durable and comfy. Probably too slow.
https://www.runningshoesguru.com/2019/08/nike-zoom-fly-3-review/ : Speed oriented. Probably not good for long slow runs.
https://www.runningshoesguru.com/overview/nike-zoom-pegasus-37/ : All around

I wont lie, i have a serious itch to get the flys, they are a durable affordable version of the vaporflys, and you get the carbon plate/spring for 130-140 euros. But it is not what i need, damn it :(
Even tempted to buy 2 pairs, the infinity for long slow and the flys for fast. But it's too much. Ill have to wait to get the carbon plate shit later, when i bottom out my boost racers.
Ill most probably get the pegasus 37 now, model has just been released, not even available in Greece yet. It features this new react foam and seems to have a perfect balance between cushion, responsiveness, durability, weight, speed, plus some supposedly badass fit system.
You running guys have anything else to propose for those specs?

32
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 12, 2020, 07:43:26 am »
11 May 2020

LONG SLOW RUN 6.77K @ 55:51
-Went with a double target. Pace around 8:00/km and keep heart rate under 140.
Ended up with an average 8:15/km pace and 137bpm average heart rate.
Great, was bored to death going so slow and easy but i had to stick to the plan, got it right, watch will appreciate the base/recovery effort and VO2 max / training status will start rising.
Right, right? WRONG!
Watch workout benefit assessment :  Pace (medium intensity for long courses ). VO2max further drop to 41! WTF!!!!!
Garmin, y u no understand workouts?  :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu:

33
^^^
Really? I'm glad, hope it works too!  :highfive:

34
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 10, 2020, 05:28:39 am »
9 May 2020

VO2max workout

-Jog 1K
-SPRINT 4x800m / 3-4 mins walking revovery.
-Jog 1K
Goal pace for sprints was 5:00. I got 4:46 / 4:35 / 4:57 / 4:52. 4:35 was mostly downhill so it was intended , the other ones  just went a bit faster.
Watch workout benefit assessment :  Anaerobic , agree.

Watch insists my fitness is down coz im doing too much intense stuff. Ill do only easy/slow this week, next intense = next weekend. Maybe do a flat5K time trial then, see what happens.

35
Sorry to hear. One of the big 'jokes' here is that post-covid we will have a divorce pandemic.
Give yourself a few days to relax, for thoughts to settle, for intense emotions to weaken, for blood to cool. Then re-think everything. The more time passes, the more logic takes over.
I understand it is highly awkward doing all that while living together, if you can somehow detach yourself from being in there, travel elsewhere with your mind, maybe it would help.
2c

36
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 08, 2020, 06:40:04 am »
7 May 2020

Long slow run 11K @ 1:25:17 , LIFETIME distance and duration double :personal-record: :ibrunning: :personal-record: :ibrunning:
Goal pace was 7:45 , got it exactly on the second, dayumn boi, u pace good!

Watch workout benefit assessment :  limit, muscle endurance and fatigue resistance.  Probably right. It felt easy all the way, always felt like i had a sprint under my legs, wasn't beat at the end. However it was 90 minutes with average heart rate at 147 ( 80%max ) and the first time i ever did so long, so i guess it's fair to say it was limit.

Watch says VOmax is down to 42 and that i am horribly unbalanced because of no low intensity work. It is sooo wrong, both those > hour runs were easy. I would have preferred if average heart rate was 10bpm lower at each, but i am absolutely sure they had significant impact on aerobic base.
I'm resting today and I'm doing VO2max pace workout tomorrow, watch won't know what hit it and where that capacity came from haha  8)

37
Politics, News, & SHeeT! / Re: coronavirus
« on: May 08, 2020, 06:24:01 am »
some wondering if the USA should follow Swedens model of no lock downs.

Lol, do not do it. We're NOT as orderly as the scandanavians nor disciplined and intelligent enough as a whole to do this shit. Even with a lockdown you have wannabe tough guys doing goofy stuff like licking the floor of a grocery store to show they are not afraid of covid, lol!

afaik sweden has the "highest death rate per million" in the world.

def don't want us to follow that model.. eek.

Both correct.
Also, besides the (granted in the herd immunity tactic ) high death rate, the benefit of the immunity is not yet scientifically proved. We don't know if catching the virus means you won't catch it/spread it in the next iteration/wave. According to other corona viruses it should, but it has not yet been proved. Neither if you will have immunity, nor how long it will last. There are contradicting cases so far.

38
Politics, News, & SHeeT! / Re: coronavirus
« on: May 06, 2020, 12:06:37 pm »
Gotta love how right after my rant about conspiracy theories guys, someone decides to go on a post frenzy about WHO's suspicious role.
;D



39
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 06, 2020, 12:01:44 pm »
^^^
So true, let's see if i can move right towards that direction.

Introducing pace targets at my workouts, using calculator provided by LBSS : https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/

My standard training course has proven to be accurately/constantly 3 minutes slower than race PR for 5K so i used the slow times at this calculator, since i train at this course. If i go to a flat course i will recalculate.
Also, of course i will be talking those numbers with a grain of salt, 'easy' , 'tempo', 'long slow' should also be evaluated by feel.
However, after the 2 workouts that i will log below, i gotta say it was shocking how accurate the calculator was, those paces felt exactly how they were supposed to!



4 May 2020

-Run 2K easy
-TEMPO RUN 3K @ 5:39 5:41 5:43 , target was 5:40 , bull's eye!
-Run 2K easy
TOTAL 7K @ 46:03

Really nice that tempo thing. Was good for faster but kept it by the book Happy that i didn't even have to walk at the end, just slowed down and kept jogging. Might try 5:30 next time.
Watch workout benefit assessment :  VO2max , agree.



5 May 2020

'Easy run' 10K @ 1:08:05 , 2020 distance and duration  :personal-record:
Goal pace was 6:45 , got 6:48 , bull's eye.

Watch workout benefit assessment :  VO2max. Don't know. It felt easy. I was still kinda fresh at the end. But average HR was 157 (85%max) , for the the last half hour it was 165 ( about 90% ), i guess that is pretty intense. Didn't feel like that at all though, never went out of breath, never felt like quitting.

40
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 05, 2020, 05:36:07 am »
^^^^
Nice info, thanks. Also thanks for the calculator link in your journal, didn't reply there to not dirty it further lol.
I agree that week cycles are far easier to follow. I'm ok with less days cycles too though, especially when they are so simple like the ones i posted. Iteration 1 : workaout 1a , workout 1b. Iteration 2 : workout 2a workout 2b. Repeat. Still, with week cycles you are in good hold of extra parameters. e.g. if u want to rest Sunday, rest day will always be Sunday on week cycle, with other days that cant happen.

Anyway, cutting to the chase:
After reading some more, it seems that my current plan is seriously unbalanced. Watch kept saying it but i was ignoring it. I am doing way too much intense stuff. Gotta add much more easy/slow volume. As always i have a problem keeping intensity volume low.
Here is a Garmin graph of my workload distribution the last month, Greek words in legend mean "optimal range" :

Purple is anaerobic ( 2-3 times above optimal )
Orange is intense aerobic ( 2-3 times above optimal )
Green is easy aerobic/base ( 3-4 times below optimal )
I mean , COME ON!

Ok, so im switching to 2:1 from the options i gave.
Plan is : Tempo-easy-off / HIIT-long-off / repeat
If i do another one, so one of those cycles gets a third workout in row, it will be either easy or long slow, probably the latter. Also easy and long slow mileage will go up. Easy runs will be around 10K at easy pace (so about 1 hour) and long slow ones will target 90 minutes at slow pace, whatever mileage that lands at. Gonna go like this for a while and see what happens.

In other news, the other day that i did the mile time trial and PR, i wore my racing flats. Although they have much less boost, they were sooo much more comfy and bouncy than the everyday ones. So i checked and i realized my everyday boosts have done about 700km, 90% of what on pavement and asphalt. I gotta buy new shoes. I'm a boost kid but i gotta tell you, i am eyeing the vaporflys, high tech performance enhancing soles have always made me drool lol.

41
Politics, News, & SHeeT! / Re: coronavirus
« on: May 05, 2020, 05:11:21 am »
Gotta rant a bit about the situation here.
We were 'lucky' to have the Italian massacre happen 2-3 weeks ahead of us right next to us. So we locked down everything early on, while we didn't rush to stop the lockdown (it began partially yesterday ).
This, together with the highest ration of tracing tests in Europe made us very successful, practically it never spread here:

Lock-down started March 20. See how we have single digit new hits for 2 weeks or so now but still the lockdown was there. (that 156 spike was not in the society, it was a refugee closed domain) and the next 55 spike was a private hospital that didn't keep the needed measures.

And now that it is ending with a win.... more and more people bitch about how it wasn't that serious, we over reacted, more people will die because of the economic crisis due to the lock-down, the virus is a lie, the death numbers have been overblown to scare us, bla bla bla bla
PEOPLE, WHY U SO DUMB FUCKS????  :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu:

42
- warm up x 2 km; tempo x 3 km [4:12, 4:17, 4:06]; cool down x 2.91 km
tempo pace target 4:12 based on my last 5k time. middle km is basically steep downhill for 500m and then steep uphill on the reverse, so i'm not terribly mad about it being a little slow.

I dig the 3K tempo with slower warmup and cooldown. What target pace do you use? Something like current time trial 5K pace? Or a bit slower/faster?

Edit : ok found it! The answer is something like 90%, 15-20 seconds  below 5K race pace and an ideal scheme is the one you do , 2 easy 3 tempo 2 easy.
Surprised i never bumped on such an essential training method. Not removing the comment, this is pretty useful!
https://www.roadrunnersports.com/blog/tempo-run/

43
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 04, 2020, 07:12:06 am »
30 April 2020

RUN 7.1K @ 57:!6
Nice easy slow long run.
Watch workout benefit assessment : Pace. WTF watch, average pace was 8' (~60% max ) and average heart rate was 139. Clearly base.



2 May 2020

-Warmup 1K jog + 400m walk
-TIME TRIAL 1 MILE : 7:19 , lifetime  :personal-record: ( including 6'' 1500m 6:50 lifetime :personal-record: and 2020 fastest km 4:36 ).
-Walk 400m.
-4 x uphill sprint 200m ( recovery = walk back ) : slowest 46'' , fastest 42.6'' ( 3:30 pace ).
-Cool down walk/slow jog 500m.

TOTAL : 5.6K @ 39:41
Watch workout benefit assessment : Pace. LOL watch, are you crazy??? Clearly anaerobic HIIT workout and a pretty exhausting one too!



BUMP :

And now, the million dollar question:
How do i level up? Just keep running and whatever happens? Or i need to do it more structured?

My current 'ideal' plan is : 3 days on - 1 off.
Ideal i mean that practically i don't get to keep it. Maybe it's for the better, 3-1 seems too much. Maybe 2-1 is better? Or alretnating 2-1 and 3-1. Something like that.

Hereis the 3-1 setup.
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run, about 1 hour ( currently about 8' km pave with 5K PR pace  being around 5' so 60% effort? )
Day 3 : Intervals, lately 6-8*400m with 2 minutes wakling rest, will mix that up with longer distances sprints but about 30 minutes total.
Day 4 : rest

Is that too much? Too little? Something missing? Something done wrong? e.g. slow run should be slower? Maybe longer?

If it was 2-1 i would go like:
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run
Day 4 : rest
Day 4: HIIT
Day 5 : long slow run
Day 6 : rest

Does that look better?

:lololol: :highfive: :ibrunning:

44
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 01, 2020, 08:15:48 am »
And now, the million dollar question:
How do i level up? Just keep running and whatever happens? Or i need to do it more structured?

My current 'ideal' plan is : 3 days on - 1 off.
Ideal i mean that practically i don't get to keep it. Maybe it's for the better, 3-1 seems too much. Maybe 2-1 is better? Or alretnating 2-1 and 3-1. Something like that.

Hereis the 3-1 setup.
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run, about 1 hour ( currently about 8' km pave with 5K PR pace  being around 5' so 60% effort? )
Day 3 : Intervals, lately 6-8*400m with 2 minutes wakling rest, will mix that up with longer distances sprints but about 30 minutes total.
Day 4 : rest

Is that too much? Too little? Something missing? Something done wrong? e.g. slow run should be slower? Maybe longer?

If it was 2-1 i would go like:
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run
Day 4 : rest
Day 4: HIIT
Day 5 : long slow run
Day 6 : rest

Does that look better?

:lololol: :highfive: :ibrunning:

45
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 30, 2020, 03:04:09 pm »
29 April 2020

RUN 6.68K @ 42:01
Went fast for 5K(28:09) , then very easy cool down for the rest.
28:09 5K was pretty, it was fast and tiring but not near time trial.

Watch workout benefit assessment : VO2max , agree.
VO2 max estimation , 44 , UP!
5K race time estimation : 24:35, first time i see sub-25 on this watch!  :headbang: :highfive: :ibrunning:

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