Author Topic: warpspeed to the new scenario  (Read 18983 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #480 on: April 06, 2018, 05:52:34 am »
+1
06-04-18

Workout

Run -- 5.27mi in 44:59 [~8:30 pace]

Notes

Calves wrecked. Quick run in the morning here. Tomorrow rest again.
"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 #481 on: April 07, 2018, 01:13:20 pm »
+2
07-04-18

Workout

Run --

~1mi warm-up
2mi @ tempo (6:36, 6:29)
Stand around for a while waiting for a bridge ti lower so I could across
1mi hard (6:07)
~1mi cooldown

Notes

Was in a bit of a hurry and so was annoyed by the bridge so ran hard to get back, haha.

Over 30 miles again this week.
"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 #482 on: April 08, 2018, 06:43:50 pm »
+2
08-04-18

Notes

Back from travel, was good. Exhausted, gonna sleep great tonight.

Plan this week is "Kenyan standard fartlek" tomorrow, so ~25 x (1 min hard / 1 min medium) and either a longer tempo or another alternation workout later in the week. Probably also a 10+ miler at the weekend, likely easy since I'm planning these two harder workouts. Aiming for 35+ miles this week.
"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 #483 on: April 09, 2018, 06:25:25 am »
+1
09-04-18

Workout

Run --

Warmup ~1 mi @ 8:10 pace

Fartlek -- 25 x (1 min on + 1 min off) [averaged 6:26/8:25 mile pace for on and off, I believe]

Cooldown ~ 1.3 mi @ 9:30 pace

Total -- 9.08mi

Notes

This was fun as heck.

The fartlek portion included a 44:59 10k, which is an amusing PR.
« Last Edit: April 09, 2018, 06:30:23 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 #484 on: April 09, 2018, 09:58:40 am »
+1
09-04-18

Workout

Run --

Warmup ~1 mi @ 8:10 pace

Fartlek -- 25 x (1 min on + 1 min off) [averaged 6:26/8:25 mile pace for on and off, I believe]

Cooldown ~ 1.3 mi @ 9:30 pace

Total -- 9.08mi

Notes

This was fun as heck.

The fartlek portion included a 44:59 10k, which is an amusing PR.

that fartlek is not easy ... great work dude. i've never completed one of those properly - I get too greedy and fall apart. also awesome how PR's can sneak in there.

that's a serious session!#!@$

Jake & the Kenyans I follow do variations and that specific one, ALOT. :ibrunning: :ibrunning: :ibrunning:

Joe

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Re: warpspeed to the new scenario
« Reply #485 on: April 10, 2018, 05:28:02 am »
0
that fartlek is not easy ... great work dude. i've never completed one of those properly - I get too greedy and fall apart. also awesome how PR's can sneak in there.

that's a serious session!#!@$

Jake & the Kenyans I follow do variations and that specific one, ALOT. :ibrunning: :ibrunning: :ibrunning:

Yeah, I'm happy I got through it! Was pretty tough from reps 4-10 or so, but then I settled into a rhythm and it became a lot of fun. The blog I read about it on said that the really top guys can get down to ~5k pace or a bit faster for the hard sections, and I'm obviously far from that level of fitness, so I'm pretty happy that I managed to average roughly my estimated 10k pace during the hard parts of the reps(that Jack Daniels' calculator says a 19:13 5k = 39:51 10k, i.e. 6:25 pace). I only had one lap where I apparently really pushed it and averaged 5:45 pace, and that was right near the start. Finding that right pace/effort relatively early on was good.

If I were doing this session in prep for a 5k I think I'd keep the "off" sections a bit slower and then hit the "on" portions harder, but since I'm doing this in the run-up for a half keeping that "on" pace in this range seems fine, as long as it's a fair bit faster than target half pace, and trying to progress the "off" portion to being more like 7:40-8:00 pace seems like it would be the most appropriate way to progress. That requires learning to relax at a decent clip and also the focus to just float down into that pace instead of hitting the breaks too hard -- good mental training for racing I reckon.

"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 #486 on: April 10, 2018, 09:37:25 am »
+3
10-04-18

Workout

Run -- 4.14mi in 33:46 [8:09 pace]

Notes

Will get in a nice relaxed easy run later. Right hip flexor a bit sore -- I think upping the volume/intensity while working on getting glutes firing may have put some new strain here. I'll be careful with it -- nothing hard until Friday. On Friday I'm just going to do a standard tempo workout. 30 mins @ ~6:40/mile.

Avg pace <8:10 with avg HR <150 for the first time  :personal-record:

Run felt great! Calves, esp right calf, wrecked, but overall much less beaten up from yesterday than I expected. Still going to stick with just easy runs until tempo on Friday, though.
« Last Edit: April 10, 2018, 11:56:50 am 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 #487 on: April 12, 2018, 07:04:13 am »
+2
12-04-18

Workout

Run -- 6.13mi in 49:25

Notes

This is that same hilly route that I did in early March. Surprised it's been so long! In any case, that time it took 55:23. Shaved off 6 minutes running at the same effort level.  :personal-record:

As with last time I allowed my HR/effort to creep up during the big hill climb in the middle, but kept it deliberately shy of the effort level I feel in like a "tempo/threshold" run -- i.e. tried to keep it aerobic.

The half marathon course in Edinburgh has a fair bit of downhill, so getting practice running relaxed downhill here is useful.

This hip thing is a bit worrying, feels like it could be hip flexor tendinitis or something? Should probably rest tomorrow. Ughhhhhhhh. -- Attacking it with ice and foam rolling today. Let's see what happens.
« Last Edit: April 12, 2018, 08:16:24 am 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 #488 on: April 13, 2018, 06:20:17 am »
+2
13-04-18

Workout

Warmup + strides

3 miles @ tempo [6:39, 6:36, 6:38]

Cooldown

Total -- 6.78mi

Notes

Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.

Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.

Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.

Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.
« Last Edit: April 13, 2018, 06:58:44 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 #489 on: April 13, 2018, 08:42:59 am »
+1
13-04-18

Workout

Warmup + strides

3 miles @ tempo [6:39, 6:36, 6:38]

Cooldown

Total -- 6.78mi

Notes

Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.

solid af!!


Quote
Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.

Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.

Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.

ah damn that sucks about the hip flexor. fu*k!!!

edit: also, try not to mess with it. stretching it too much etc might only make it worse.

seifullaah73

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Re: warpspeed to the new scenario
« Reply #490 on: April 13, 2018, 11:36:11 am »
+1
13-04-18

Workout

Warmup + strides

3 miles @ tempo [6:39, 6:36, 6:38]

Cooldown

Total -- 6.78mi

Notes

Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.

solid af!!


Quote
Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.

Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.

Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.

ah damn that sucks about the hip flexor. fu*k!!!

edit: also, try not to mess with it. stretching it too much etc might only make it worse.

+1 the best thing you can do is leave it alone and let the pain settle.
hip flexor pains suck. an important muscle in running but a muscle vulnerable to injury if trained heavily like any other muscle.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Joe

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Re: warpspeed to the new scenario
« Reply #491 on: April 14, 2018, 09:26:56 am »
+1
Strong agree with both of you. I think another factor is that my glutes had actually been more fatigued than I'd thought, ahich probably puts hips in an even more vulnerable position while running. Feeling a little better today, but definitely needs another couple of days of proper rest.
"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 #492 on: April 15, 2018, 05:09:23 am »
+1
15-04-18

Notes

Hip flexor still pretty bad today. Hadn't realised quite how much general fatigue I'd built up recently. I guess looking back at my log it's not that surprising -- fairly stressful life stuff last couple of weeks + big uptick in volume and intensity. May (need to) take tomorrow too, but I think I'll come back feeling pretty strong and fresh.
"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 #493 on: April 16, 2018, 11:13:50 am »
+1
16-04-18

Notes

Hip flexor feeling a little better again today, might be able to go for a really light jog tomorrow. Might check out a local yoga place in the morning too! Should do more regular core/hip work and this studio is meant to be really great. Will do something tomorrow, in any case.
"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 #494 on: April 18, 2018, 03:49:03 am »
+1
18-04-18

Workout

Run -- 4.05mi in 35:15

Notes

Started out real easy and warmed up very thoroughly beforehand. Hip flexor feels totally fine, which is great.

Legs felt quite tired, I guess really they're just now slightly un-used to running, I'm sure by the end of this week I'll be back in the flow.

Might go check out a yoga class later today. Edit: gonna hold off for a week on this actually, let body get used to running again before adding an extra stimulus

Ran in high 60s weather and am dripping with sweat, haha, gonna get into the 70s this week.
« Last Edit: April 18, 2018, 03:57:40 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn