Author Topic: warpspeed to the new scenario  (Read 254193 times)

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adarqui

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Re: warpspeed to the new scenario
« Reply #435 on: March 19, 2018, 10:58:38 am »
+1
killing it.

x2. sums it up nicely.

:D


19-03-18

Workout

Run -- 6.04mi in 57:24

Notes

Super slow, avg 9:30/mi with one slower than 10:00. Somewhat sore and obvs fatigued from yesterday so no worries. Didn't check my watch during the run and just tried to keep it super chill. HR stayed in the 130s basically the whole time.

It was really cold (1C/33F) and really windy. Didn't realise that it would be windy so didn't have my jacket on. Big mistake, haha!

Ankle/achilles holding up well after yesterday, so this might be the week I go above 30mi.

killing it.

thanks!  :headbang: :highfive:

we did similar paces today, very similar workout. nice! I had one over 10 as well. I didn't check my watch either, though I did look at the time-of-day clock. I tried to keep my HR under 130 .. eventually it just sky rocketed to like 160-170's .. wonder if that's a glitch or my body just saying: go rest. I think the former.

adarqui

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Re: warpspeed to the new scenario
« Reply #436 on: March 19, 2018, 11:05:32 am »
+1
I just noticed your 9:XX club comment too... similar comments, similar runs! :highfive: :trolldance: :ninja: :ibrunning:

Joe

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Re: warpspeed to the new scenario
« Reply #437 on: March 20, 2018, 12:45:40 pm »
+2
20-03-18

Workout

SS1A: ng chins
SS1B: pushups

SS2A: kb ohp @ 16kg
SS2B: kb row @ 24kg

Notes

CBA to track exactly what was done, but 4 sets near to failure on everything. Legs still sore/tired so thought it best to give running a rest. Should be trying to do this workout 2xWeek i think.

Did the rows unsupported "chinese weightlifter" style. That + 1 arm OHPs is probably good core work. Chins make my abs pretty sore too when I'm not doing them regular. Sturdy core probably useful for running.

Probably another 60-70 min run tomorrow at an easy pace, distance will be decided by what pace feels easy. Thursday will play by ear, maybe 30 mins very easy. Want to be fresh for race, of course.
« Last Edit: March 20, 2018, 12:51:22 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #438 on: March 21, 2018, 06:07:18 am »
+1
21-03-18

Workout

Run -- 4.75mi in 46:54

Threw in like 5 strides.

Notes

Worst run ever! Felt totally dead, called it short because of this. Clearly am not at all recovered from Sunday yet. Focus now is making sure I am by Friday. Blarg.

~50% of this run was done on grass, at least, which was nice.

Don't know why this should be so much worse than Monday's run. Eep.

Edit: as day goes on upper and and more sore. This probably contributed to crappy run, but my legs also felt wrecked so it's not just that
« Last Edit: March 21, 2018, 11:26:57 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #439 on: March 21, 2018, 02:15:00 pm »
+1
21-03-18

Workout

Run -- 4.75mi in 46:54

Threw in like 5 strides.

Notes

Worst run ever! Felt totally dead, called it short because of this. Clearly am not at all recovered from Sunday yet. Focus now is making sure I am by Friday. Blarg.

~50% of this run was done on grass, at least, which was nice.

Don't know why this should be so much worse than Monday's run. Eep.

Edit: as day goes on upper and and more sore. This probably contributed to crappy run, but my legs also felt wrecked so it's not just that

sux but, don't worry about it. just a sign you need more recovery. it's probably a good thing that your body shut you down & you ended the run early .. another day of rest, then boom Friday crush it. sometimes sh*t run days really help hah.

Joe

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Re: warpspeed to the new scenario
« Reply #440 on: March 21, 2018, 02:42:57 pm »
+1
21-03-18

Workout

Run -- 4.75mi in 46:54

Threw in like 5 strides.

Notes

Worst run ever! Felt totally dead, called it short because of this. Clearly am not at all recovered from Sunday yet. Focus now is making sure I am by Friday. Blarg.

~50% of this run was done on grass, at least, which was nice.

Don't know why this should be so much worse than Monday's run. Eep.

Edit: as day goes on upper and and more sore. This probably contributed to crappy run, but my legs also felt wrecked so it's not just that

sux but, don't worry about it. just a sign you need more recovery. it's probably a good thing that your body shut you down & you ended the run early .. another day of rest, then boom Friday crush it. sometimes sh*t run days really help hah.

Yup, trying to stay optimistic! Not like any running I could do this week would result in fitness gains by Friday anyway. Best thing is big rest.  :headbang:
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #441 on: March 21, 2018, 08:54:28 pm »
+1
21-03-18

Workout

Run -- 4.75mi in 46:54

Threw in like 5 strides.

Notes

Worst run ever! Felt totally dead, called it short because of this. Clearly am not at all recovered from Sunday yet. Focus now is making sure I am by Friday. Blarg.

~50% of this run was done on grass, at least, which was nice.

Don't know why this should be so much worse than Monday's run. Eep.

Edit: as day goes on upper and and more sore. This probably contributed to crappy run, but my legs also felt wrecked so it's not just that

sux but, don't worry about it. just a sign you need more recovery. it's probably a good thing that your body shut you down & you ended the run early .. another day of rest, then boom Friday crush it. sometimes sh*t run days really help hah.

Yup, trying to stay optimistic! Not like any running I could do this week would result in fitness gains by Friday anyway. Best thing is big rest.  :headbang:

yup. you'll crush it on friday. that bad run was still a recovery day, rebounding out hard for Friday!

adarqui

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Re: warpspeed to the new scenario
« Reply #442 on: March 22, 2018, 08:58:28 pm »
+1
not sure about the time differences & can't even contemplate it atm, brain is mush about to pass out. that said:

have a great race tomorrow (Friday) man!! don't worry about anything, you're in much better shape than the last 5k you did. just crush it & tell us the good news in the PR thread :D

:ibrunning: :ibrunning: :ibrunning: :highfive:

Joe

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Re: warpspeed to the new scenario
« Reply #443 on: March 23, 2018, 10:01:36 am »
0
not sure about the time differences & can't even contemplate it atm, brain is mush about to pass out. that said:

have a great race tomorrow (Friday) man!! don't worry about anything, you're in much better shape than the last 5k you did. just crush it & tell us the good news in the PR thread :D

:ibrunning: :ibrunning: :ibrunning: :highfive:

thanks, was good haha
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #444 on: March 23, 2018, 10:53:54 am »
+3
23-03-18

Workout/Race

Warmup -- run ~2mi in ~18 mins

Race -- 5k in 19:13 [watch timed]  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

Cooldown -- ~4.5mi in ~45 mins

Notes

Warmup and pre-race felt terrible just like last time, just like last time. I get so nervous, haha, but everyone does. Just gotta remember that's normal and channel is, as I eventually did.

Was in the A race this time rather than the B race, so everyone was going for <22:00. It's also the last running of this race prior to the London marathon, so there were a lot of fast folk using it as their tune-up.

After the warmup run my watch was being a little funky, I don't really remember how, so with like 3 mins until the race was due to begin I turned it off, since restarting it often helps it settle down. It wouldn't turn back on, though, so I was like "fuuuuck I'm gonna be racing without a watch! How do I do that? That's way too old school for me, fuck fuck fuck." But eventually it turned on, with like 15 seconds to spare before the race started. Not ideal, panicking a bit like that at the start!

Anyway, the race began and I was in with a big group of people, lots went off way faster -- I'm quite excited to see the results, quite a lot of people <18:00 at this I think. Took a while to settle into pace, aiming to settle at ~3:55 for the first two km. I knew that the 3rd km had a decent bit of uphill, and that I'd need, then, most of the 4th km to resettle after that, so I wanted some cushion. Km 1&2 were 3:48 and 3:50 according to my watch, so that was good. Watch also said ~.97km at the official km markers, though (as with last time), but the course is officially certified and as LBSS is so adamant about telling us, garmin's can be fucky. Anyway, the official times for km 1&2 would be a bit faster.

Km 3 was the uphill one and I hit that at 3:59. I was hurting pretty badly already after like 1.5km, to be honest, so I was getting worried. However, I told myself that a well paced 5k basically is meant to hurt the whole time and that I went out a bit slow in my last one, so there was nothing to be worried about, this was correct. Km 4 the suck was really setting in, but I held it for another 3:59 split.

Don't really remember much about the last 5km, to be honest, just kept repeating to myself "you can suffer anything for 4 minutes, come on" which helped, though I didn't manage quite the same surge as I did last time. Probably mostly because I had less energy left in me, both physically and mentally. I went out a lot harder, so legs had less left in them, and I had struggled a lot more mentally since I suffered a lot harder, so my head had less drive for that finish. The latter is something to work on, I think! More hard intervals will let me train that "drive while suffering" part of my brain more.

I basically didn't really "race" this as such, just used it as a time trial to hit a big ol' PR. There were quite a few people running similar paces and we jostled and ran along each other the whole way, but there wasn't that much movement. Like three or four people came out of nowhere after the 3.5km mark, but they must have been negative splitting hard, like I did in my first race. They came from nowhere, like I had not seen them when looking behind, but then they just surged ahead. Good hustle from them, I guess.

Super duper happy with the time. Peeved that my watch said 3.07mi again, same as last time, so perhaps the route is a little short? 100m is quite a long way to be short, though, and it is officially certified ("certificate of course accuracy 14/320" and these people seem legit: http://aukcm.org.uk/) but I guess they could set up the finish line a little wrong on the day, who knows.

A little disappointed in my lack of mental drive for a really strong kick. Despite that the pace for the last 5km was slightly faster than the first km, according to my watch (6:07mi vs 6:06mi) so that's decent.

Anyway, official results out later. Time to get serious for half training. Jack Daniels' calculator says I could be good for sub 1:30, eep.

Edit: forgot to note (1) that i vomited in my mouth at ~4km, which wasn't great, but at least I knew I was probably trying hard enough. (2) tried out my flyknit racers without socks since they're so light and socklike that this made sense to me. feet are blister city now, haha. dumb, but lesson learned. (3) looking at strava for other people from the race, most of them say 3.10/3.11mi, so i guess it's my watch. blarg. strava still thinks by 5k pr is 22:54, what a dick.
« Last Edit: March 23, 2018, 12:38:04 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #445 on: March 23, 2018, 11:42:34 am »
+1
23-03-18

Workout/Race

Warmup -- run ~2mi in ~19 mins

Race -- 5k in 19:13 [watch timed]  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

Cooldown -- ~4.5mi in ~45 mins

Notes

Warmup and pre-race felt terrible just like last time, just like last time. I get so nervous, haha, but everyone does. Just gotta remember that's normal and channel is, as I eventually did.

Was in the A race this time rather than the B race, so everyone was going for <22:00. It's also the last running of this race prior to the London marathon, so there were a lot of fast folk using it as their tune-up.

After the warmup run my watch was being a little funky, I don't really remember how, so with like 3 mins until the race was due to begin I turned it off, since restarting it often helps it settle down. It wouldn't turn back on, though, so I was like "fuuuuck I'm gonna be racing without a watch! How do I do that? That's way too old school for me, fuck fuck fuck." But eventually it turned on, with like 15 seconds to spare before the race started. Not ideal, panicking a bit like that at the start!

Anyway, the race began and I was in with a big group of people, lots went off way faster -- I'm quite excited to see the results, quite a lot of people <18:00 at this I think. Took a while to settle into pace, aiming to settle at ~3:55 for the first two km. I knew that the 3rd km had a decent bit of uphill, and that I'd need, then, most of the 4th km to resettle after that, so I wanted some cushion. Km 1&2 were 3:48 and 3:50 according to my watch, so that was good. Watch also said ~.97km at the official km markers, though (as with last time), but the course is officially certified and as LBSS is so adamant about telling us, garmin's can be fucky. Anyway, the official times for km 1&2 would be a bit faster.

Km 3 was the uphill one and I hit that at 3:59. I was hurting pretty badly already after like 1.5km, to be honest, so I was getting worried. However, I told myself that a well paced 5k basically is meant to hurt the whole time and that I went out a bit slow in my last one, so there was nothing to be worried about, this was correct. Km 4 the suck was really setting in, but I held it for another 3:59 split.

Don't really remember much about the last 5km, to be honest, just kept repeating to myself "you can suffer anything for 4 minutes, come on" which helped, though I didn't manage quite the same surge as I did last time. Probably mostly because I had less energy left in me, both physically and mentally. I went out a lot harder, so legs had less left in them, and I had struggled a lot more mentally since I suffered a lot harder, so my head had less drive for that finish. The latter is something to work on, I think! More hard intervals will let me train that "drive while suffering" part of my brain more.

I basically didn't really "race" this as such, just used it as a time trial to hit a big ol' PR. There were quite a few people running similar paces and we jostled and ran along each other the whole way, but there wasn't that much movement. Like three or four people came out of nowhere after the 3.5km mark, but they must have been negative splitting hard, like I did in my first race. They came from nowhere, like I had not seen them when looking behind, but then they just surged ahead. Good hustle from them, I guess.

Super duper happy with the time. Peeved that my watch said 3.07mi again, same as last time, so perhaps the route is a little short? 100m is quite a long way to be short, though, and it is officially certified ("certificate of course accuracy 14/320" and these people seem legit: http://aukcm.org.uk/) but I guess they could set up the finish line a little wrong on the day, who knows.

A little disappointed in my lack of mental drive for a really strong kick. Despite that the pace for the last 5km was slightly faster than the first km, according to my watch (6:07mi vs 6:06mi) so that's decent.

Anyway, official results out later. Time to get serious for half training. Jack Daniels' calculator says I could be good for sub 1:30, eep.

damn @ recap!

watch not getting signal is a nightmare, happened to me at the tropical 5k in January. becomes so stressful. I think i'd be fine running without it, but you just get angry/pissed beforehand, like fu*king work already, do your job. lol. That's one of the initial reasons you see me stuff everything into one activity, started doing that at races. Because i'd worry about my watch not getting signal fast enough.. LMAO. Now my current watch gets signal FAST.

From your Strava data, kick looked good? seemed to get into low 5's IIRC.

Also ya, it's a wreck when you hit that point where you can't even kick hard the last 10s etc..

Anyway, seems basically perfectly executed. Glad you went out a little faster! Also, it's a good learning experience to feel like such crap before the race, and still run great.

 :highfive: :ibrunning: :wowthatwasnutswtf: :headbang:

adarqui

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Re: warpspeed to the new scenario
« Reply #446 on: March 23, 2018, 03:17:11 pm »
+1
checking some of the flyby's from your 5k:

a guy who ran 17:18:

"REVEALED: what not to eat the night before a 5k..... 19 chicken wings and about 8 pints 😵 file that one in the bin 😏"

lol.

https://www.strava.com/activities/1467276654

Joe

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Re: warpspeed to the new scenario
« Reply #447 on: March 23, 2018, 04:09:47 pm »
0
checking some of the flyby's from your 5k:

a guy who ran 17:18:

"REVEALED: what not to eat the night before a 5k..... 19 chicken wings and about 8 pints 😵 file that one in the bin 😏"

lol.

https://www.strava.com/activities/1467276654

Jeez, that's nuts. I don't think the wings would be much of an issue, but that's almost as much alcohol as I've had this year in one night, haha. Don't think I've ever had that much in a sitting.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

FP

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Re: warpspeed to the new scenario
« Reply #448 on: March 24, 2018, 01:42:04 am »
+1
nice PR. sub-20 will be my goal when i run my first 5k too. honestly what i need to learn to apply from this board is proper long term program structure and thorough competition planning.

those huge warmup and cooldowns are an interesting choice. do you feel they helped? i cant imagine running an extra 4.5 miles at 10 min mile pace after a brutally exhausting 5k

Joe

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Re: warpspeed to the new scenario
« Reply #449 on: March 24, 2018, 03:48:22 am »
+1
nice PR. sub-20 will be my goal when i run my first 5k too. honestly what i need to learn to apply from this board is proper long term program structure and thorough competition planning.

those huge warmup and cooldowns are an interesting choice. do you feel they helped? i cant imagine running an extra 4.5 miles at 10 min mile pace after a brutally exhausting 5k

Wamup was basically just me running to the startline, so I didn't have many other options other than walking more of it, I guess. ~20 minute warmup jog with strides seems pretty standard for pre-race warmup, though. Threw in some dynamic stretching between arriving at the venue and waiting for the race to start, as well. Then lots of walking around to settle nerves. But yeah, at this point I probably feel better after 2mi than I do before.

The 4.5 mi after the race was meant as much as an extra workout as it was a cooldown; I waited about 5-10 mins after the race to start it. The first 2 miles sucked, actually, but after that my legs started to feel a lot better and the last 2.5 miles of that run felt good, so I guess it did work from a cooldown perspective, though.

The idea, really, though, was to get some extra miles in in a very fatigued state. I figure you can somewhat simulate the effects of a long run, that way. I mean I had ~90 mins total of running, half of which was post-race, so there's got to be some long run style gains there, in addition to the pace/speed work from the race itself.
« Last Edit: March 24, 2018, 03:54:05 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn