The Runners' Thread - PRs/Strava Group in 1st post

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Postby Jefferson Zeppelin » Tue Jan 09, 2018 2:14 pm

My goals for 2018 are:
- run 25 weeks at 30mpw or above (last year it was 5)
- run sub-5:00 for the mile to keep my annual streak going (since 1996)
- run a half marathon
- get a Boston qualifier before the window, so I have the option to run it next year

Last one is a stretch goal. First kid about to arrive so this all may go out the window ;)
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Postby grayfox » Tue Jan 09, 2018 5:01 pm

Jz I had a kid last year and it made it so hard to be consistent. Goodbye marathons and 100 mpw. But right now I don't miss it. Enjoying speed and trying more 5ks.
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Postby brittle » Tue Jan 09, 2018 6:22 pm

so glad i reconciled with fitness time being drastically cut before i had a kid.

also bought a mountain bike for days when i had more time than necessary for running, but still not enough time for road bikes.

i'm 30 lbs heavier, but i'm a faster runner than ever and (unless i gotta go longer than 50 miles or up lots of hills) i'm just as fast on the bikes
Last edited by brittle on Thu Nov 05, 2015 10:50 pm, edited 1 time in total.
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Postby conductor » Tue Jan 09, 2018 7:07 pm

My goals...

-Run 1500 miles
-3:20 marathon
-19:59 5k

Each of those things individually stresses me out, but heck I'm gonna do it.
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Postby Jefferson Zeppelin » Tue Jan 09, 2018 8:56 pm

grayfox, don't take this the wrong way, but I never understood why you were running so much volume. 100mpw takes a *lot* of physical and mental effort, and frankly just time. I know everyone responds differently but the cost/benefit is out of whack.

Looking at your goals, there's no reason why they shouldn't be achievable on an upper bound of 40-50mpw. You just need to do a bunch more threshold work.
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Postby grayfox » Tue Jan 09, 2018 10:45 pm

That was 2 years ago when I was focusing on the marathon, during the 5 or so peak weeks, and aiming for 245. It's what my coach wanted me doing. I'm no where near that now and have left that coach. New one wants me around 55-60 a week and we are focusing on a lot of shorter intervals with low rest.

Now my typical week is 7-8 easy most days. Tuesday intervals. Friday tempo or longer fartiek. 12ish Sunday. All my goals are short distances now. Just don't have the time or desire to put in mileage to do longer races. It did genuinely wear me out mentally for the 2 cuvkes I did it.

Plan now is to get faster at shorter stuff and stretch later when I have time
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Postby Jefferson Zeppelin » Tue Jan 09, 2018 11:22 pm

cool, that's a lot more sensible. you can get *super* fit doing consistent moderate mileage and a couple threshold workouts a week. I'd argue fitter than with high miles since you recover better and have more energy.

and you can run a pretty damn good marathon off the program you describe. the modification is to lengthen your long runs and make them your second weekly workout (e.g. a long marathon-pace tempo in the middle). So you do some intervals on Wed and then a good long run workout on Saturday or whatever. Training runs and recovery the rest of the time.
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Postby grayfox » Wed Jan 10, 2018 9:51 am

will PM you
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Postby based dana scully » Wed Jan 10, 2018 1:21 pm

Jefferson Zeppelin wrote:cool, that's a lot more sensible. you can get *super* fit doing consistent moderate mileage and a couple threshold workouts a week. I'd argue fitter than with high miles since you recover better and have more energy.

and you can run a pretty damn good marathon off the program you describe. the modification is to lengthen your long runs and make them your second weekly workout (e.g. a long marathon-pace tempo in the middle). So you do some intervals on Wed and then a good long run workout on Saturday or whatever. Training runs and recovery the rest of the time.


i'm a big fan of the wednesday workout and saturday long run with some 'work' thrown in! feels a lot better than doing the tuesday-thursday workouts that are typical of most marathon training plans.
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Postby Jefferson Zeppelin » Thu Jan 11, 2018 12:40 am

seriously. who has time to run hard three times a week?

standard pattern : do 4-6 miles of interval work on Wed with a normal workout / cooldown, then a nice long run on Saturday. I *really* enjoyed doing 18 milers with 8-10 miles in the middle at marathon pace or faster, and got super strong from them. A real staple workout.

The most memorable long run workout I've been a part of went as follows:
- 3 mi warmup
- 4 mi tempo @ threshold
- 12 miles steady training run
- 4 x mile at faster than threshold (I only did one)
- 2 mile cooldown

That was a loooong day
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Postby Jefferson Zeppelin » Thu Jan 11, 2018 12:41 am

One workout a week + one hard long run is also a very sustainable way to get quite fit even if you have a busy schedule.
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Postby Jefferson Zeppelin » Thu Jan 11, 2018 12:43 am

the BAA training plans follow the 1x workout, 1x long-run-workout model

they are some of the best serious marathon plans for motivated normal people that I've seen.
http://www.baa.org/races/boston-maratho ... -plan.aspx
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Postby ouroboros » Fri Jan 12, 2018 6:13 pm

Jefferson Zeppelin wrote:One workout a week + one hard long run is also a very sustainable way to get quite fit even if you have a busy schedule.


Love the Wednesday workouts. Good way to hit hump day.
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