Milktruck say relentless
I don't like my package coming at you in 3D, so it's shorts over for me. Unlike the rest of you, I'm not blessed with a small one.
Proofread carefully to see if you any words out.
" ..that corner has narrowed to a half-nekkid egyptian wandering about in the cold new jersey nighttime."~ R2E
Fast is better than long
Trust me, I don't give a carp what anybody thinks anyway
I was told to get the fek out if it carp was involved.
yadda yadda yadda chicken
yadda yadda yadda lickin
yadda yadda yadda trout
yadda yadda yadda out
2013 Goals: 2500 miles / 2:45 marathon? / sub 2 800m / 4:30 mile / sub 16 5K / sub hour 10 miles
Give a man a fire and he'll be warm the rest of the night;Set a man afire and he'll be warm the rest of his life.
What in the Jehu?
Um, okay.
42,500 Miles Later
Two good threads:
1) Benefits of higher mileage.
2) Bored ex coach gives very good advice.
The Logic of Long Distance
I am not at higher mileage than normal but this jives with my experience:
Well for me, I noticed as my mileage went up there that I took more easy runs. Easy runs and two-a-days have been very valuable to staying injury free. Whereas when I was doing low mileage I didn't take my easy runs seriously because I thought I was already at a low average.
As Mikey once wrote in the GSP, for most of us, our mileage is limited by our outside-running commitments. So, it's tough for us to experience the benefits of truly high mileage. Unless you're like Ben or Jeff or white xc coach; then you can run 70-100 miles in like 4-6 hours or something like that. Then, fill up the rest of your time smoking weed, reading Camus and laughing at everyone. Screwwwww you.
Unless you're like Ben or Jeff or white xc coach; then you can run 70-100 miles in like 4-6 hours or something like that. Then, fill up the rest of your time smoking weed, reading Camus and laughing at everyone. Screwwwww you.
Before letsrun turned into the GSP. Talent and training.
Jeff - you are the Wikipedia of running resources. I was proud of myself being steady with 60+ mpw for the past few months.
Until I see logs from the likes of so many of you...I know Don has been running 120+ mpw and busting out PRs like Pez candy.
This year is better than last as I had injuries left and right and mileage was in the only in the 40s.
Oh wait...low mileage = more injuries...never mind.
got my bag packed for run #2.
Tadesse's coach talks about Tadesse's training on LRC.
Nice word - Nary
Ya, think?
The King of Beasts
When you overtrain, yourbody is chronically tiredWhen your body is chronically tired, you don't perform your best.When you don't perform your best, you don't meet expectations.When you don't meet expectations, you get frustratedWhen you get frustrated, you quit the team.When you quit the team, you go to the bar.When you go to the bar, you meet Charlie Sheen.When you meet Charlie Sheen, you reenact scenes from Platoon.Don't reenact scenes from Platoon, don't overtrain.
Read more: http://www.letsrun.com/forum/flat_read.php?thread=4577880#ixzz1uwka7cLm
"As a dreamer of dreams and a travelin' man I have chalked up many a mile. Read dozens of books about heroes and crooks, And I've learned much from both of their styles." ~ Jimmy Buffett
"I don't see much sense in that," said Rabbit. "No," said Pooh humbly, "there isn't. But there was going to be when I began it. It's just that something happened to it along the way."”
Funny, a1.
Summer of Malmo, with pace guidelines for an 18:05 5ker:
First of all you DO NOT understand SOM at all if you are making this statement. There is nothing HARD about SOM. It should all feel very easy to you. It is in-between season training. Training that allows your body to recover and rejuvenate between seasons.Your improvement will come in the fall, and sometimes during SOM for a few reasons: 1) becasue you've never done doubles before 2) because your overall aerobic development contnues another three months, and 3), if you are young, simply because your body is still maturing.With that said, some specific advice.Doubles. Do em. Don't think about it. Don't attempt to analyze it. Do em. 4, 5, 6 days a week. Like clockwork. Do em. 2-3 miles every day to start. Do em. Easy, medium, fast - whatever feels right to you. Do em. They say that even a broken clock is right twice a day. I got news for you, even a caesium-133 nuclear clock is right twice a day too. Do em. Like a nuclear clock. Twice a day.Mileage. You've written down on paper twelve weeks ahead exactly how much you are going to do. Shit, you don't know what will happen twelve minutes in the future, how do you know what will be in twelve weeks?Written goals should be vague and fuzzy, becasue that is exactly what is known about the future. Your body doen't know the difference between 45 and 50, or 65 and 70, or 90 and 100. Take Master Po's sage advice: "Grasshopper, not chase miles. Let miles chase Grasshopper."Q: Go over that again?A: (1) twice-a-day, as many days as you can - four, five or six days a week(2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot(3) meet with a group twice a week(4) one tempo run of just four to six miles and(5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m(5) don't try to impress anyone, run within yourself(6) relax, the real training doesn't begin until SeptemberMy recommnedations for you:Tues 3-4 mile tempo runFri 10-16 x 150-300m (read that as “10 x 300s, up to 16 x 150s)Tues 3-4 mile tempo runFri 12 x 400, or 8x600, or 6x800, or 5x1000, or 4x1200Sample paces:Shorter repeats aka neuromuscular training16 x 150 accel 50, sprint 50, stride 5012 x 200 accel 100m, sprint 50, stride 5010 x 300 accel 100m, sprint 100m. stride 100mFull recovery between each. slow jog or walk if you have to. The objective here is to work on the mechanics of running fast and to hit close to top end, then stride out to the finish. It's OK for you to run these hard enough that you feel a good buzz after the session. Again, you are trying to teach your body how to sprint, and by extension, to run faster.Longer repeats. I don’t think that your PRs justify running long repeats in the 1200-2000 range. I think you would be better served by running shorter repeats at a little faster than tempo pace. Adjust your rest to 60s between. Maybe a minute on the 1000s and 1200s.12 x 4008 x 6006 x 8005 x 10004 x 1200Run them at a little faster than your tempo pace, I'd say about 6:00 pace. In fact, I'd urge you to run 12x400 the first day at 6:00 pace with 60-75s rest on the first session just to get your bearings straight. If it doesn't feel easy you are running too hard. Don't be in a hurry to run fast. You have a long Summer just maintain, rejuvenate and enjoy your Summer.Heck, you could even do repeat 200s at 40-42s and that would be a fine substitution too.Tempo Runs: 3-4 miles at 6:15—6:30, whatever feels comfortably hard.“My team never does tempos, but last summer i ran 4 miles in 24 minutes as a run” I really don’t know what this means. It could be much harder than what a tempo run should be. With an 18:05 PR at 3k I think your 4 mile run is more of a race?Read more: http://www.letsrun.com/forum/flat_read.php?thread=4576970&page=0#ixzz1uxqe3Kvg
On LetsRun this morning, under their quote of the day, later removed:
"Super Hot on LetsRun: Ryan Hall gives up his Olympic Spot to Ritz and will have surgery to repair foot!!!"
"Way to make Borat look overdressed"
Interesting.
Yesterday on Letsrun, I learned that Galen Rupp ran 12:58.90.
Runners run.
Kinda cool thread, ranking Ritz, Webb, and Hall.
For me, I would say:
1) Webb -- the mile is the ultimate distance event, holding the AR in this and (undermentioned on the thread, I think) running 3:53 in high school is just sick. For a brief time, he was the most dangerous miler in the world.
2) Hall -- his Boston and London runs solidified him as a truly world-class runner in a way that Ritz has never quite been (yes, I know that Ritz beat him in Beijing, but neither of them were in the hunt in that race.) AR in the HM is not so shabby either.
3) Ritz -- he is the guy I like the most and relate to the most. I love his gritty, grinding style, but in a certain way this is exactly why he's not quite at the level of these guys. He just doesn't have the talent to compete with the world's best, though he is tantalizingly close.
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