3:20 Marathoners ... New and Improved for (the rest of) 2017 (Read 372 times)

Keen Thanks. I saw the Fenix 3 was on sale and encouraged a RB to upgrade from his Garmin 305. He is looking forward to having 1 watch for multiple activities and bluetooth abilities to upload to strava.

1 centimeter. I told her she will probably go into labor tonight. It should work well with Optimus Prime as well as my 2:00am wake up call.

Dad How does the EliptiGo compare to running? Is it much like an eliptical? Also what's the average speed you go and what do you do for a long run pace?

 

Dad How does the EliptiGo compare to running? Is it much like an eliptical? Also what's the average speed you go and what do you do for a long run pace?

I have what's called a "long stride" version, so the motion is much more running like than an elliptical (the short stride version or Arc pretty much matches an elliptical), minus the impact. It doesn't make sense but I generally describe a 45 minute ride as easier than a 5 mile run, but a 90 minute ride would be harder than a 10 mile run. I haven't done a real long run (1:45 maybe?); 90 minutes is tirning

I don't track my pace, but it is a good 2 minutes per mile faster on average. It really slows on hills, into the wind, bad road surface, and traffic. I've done a few miles at 5:00 pace and tempo effort. I use the "Badger miles" (similar to how Darkwave does with pool running) approach. On my ElliptiGo, 9 minutes is worth a mile of energy. Sometimes I go faster, sometimes I don't. I also use stoppage time from soccer (paging Sam!) ... I don't worry about stopping my watch at most intersections or other brief slowdowns; I just add a little bit at the end to make up for it. Saturday, for instance, was something like 46:30 ... I round down.

Any favorite recovery beverages out there?

 

I typically drink chocolate milk or a smoothie after lighter days and drink a muscle milk after long runs. I try to combine, protein, carbs, and antioxidants. My only requirements are that it tastes good.

 

I definitely caught a cold over the weekend. I moved today's run to Friday. I have a workout tomorrow, may push it back if not feeling much better. No coughing at all, just nose running like a faucet and plenty of sneezing and headache. Hoping it's short lived.

You have time for a workout with a (3?) week old there? DAMN you're impressive/setting the bar high.

EDIT: recovery beverage is obviously beer. I do love me some chocolate milk. Coffee too. Occasionally a Gatorade. It's odd because when I only lifted weights I was all about the protein shakes post-workout and now I act like they're unnecessary.

Any favorite recovery beverages out there?

If I'm at the gym, endurox R4 (lemon/lime)

If I'm at home, water+fruit+nuts

ETA:  good luck to the Brews!

Ace: Thank you for reading my race report. The New Years 5K course is more difficult than the Turkey Trot, so sub-20:00 is unlikely there. However, I do think I can PR the distance with 5 weeks of training, landing in the neighborhood of 20:10. We'll see how the workouts go between now and then. I agree- the temperatures lately have been heavenly! And it (knock on wood) hasn't even been windy. That's very exciting about your yearly mileage.

Dad4JCZ: I have 5 x 5 minutes on Thursday, but it will be on roads. Also, I only get 3 minutes recovery. I will not be hitting 5:5x! Great mileage for you last week.

pepper: Oooh- that's such a great story about your friend. That's so awesome you got to be part of the experience. Great mileage for you last week.

Rovatti: Yes, that 5K certainly got me out of a mental and physical slump. Great mileage for you last week- a lot for a base, but if it feels good, then go with it!

Darkwave: Nice week for you. Great finish to your progression run on Sunday.

Jim E: Good to hear that the ITB is behaving and you've been able to get core work in. I really hope you are able to run CIM.

Pesto: It's awesome you were able to try trail running. It's so different, and fun in its own way, but not something I personally would make a habit of.

Climber: What marathon!?!

Brewing: I hope that baby makes an appearance soon!

Commander: Thanks for reading my race report. I found a great black Friday deal on a Garmin 630. My 220 still worked ok, but it had stopped syncing to my phone, and sometimes it acted quirky. Plus, like the custom watch face on the 630. It was only $199. Sounds like the antibiotics really impacted your running. I was on one about 2 weeks out from my marathon in the spring and it didn't impact my running at all. I forget the name of it, but I didn't notice any side affects.

Arvind: 2500 is a great accomplishment. You've done a lot of hard work this year.

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I did a fun workout today: 2 x 90 seconds, 4 x 60 seconds, 4 x 45 seconds, 4 x 30 seconds, 6 x 15 seconds, all with equal duration recovery jogs. Paces ranged from 5:45-6:25 (with the exception of the first one, which is always a warm up interval!) My legs felt pretty good and I had a lot of energy. It feels awesome to be back in the swing of training.

 

I did a fun workout today: 2 x 90 seconds, 4 x 60 seconds, 4 x 45 seconds, 4 x 30 seconds, 6 x 15 seconds, all with equal duration recovery jogs. Paces ranged from 5:45-6:25 (with the exception of the first one, which is always a warm up interval!) My legs felt pretty good and I had a lot of energy. It feels awesome to be back in the swing of training.

Nice! That's called a Mona Fartlek! (I recognized it!)

https://www.mcmillanrunning.com/tempo-with-the-mona-fartlek/

E78 - that workout does sound like fun.  I love time based workouts.

Regarding combining strength-training with running - I agree with Dad.  It's best done as soon as possible after your hard running workouts, to maximize your recovery before the next hard day.  For something like TRX, I think an additional benefit of doing it post workout is that you'd be working on holding a stable position while tired - developing that skill really pays dividends at mile 22 of the marathon.

Antibiotics - I'm with CK - I can NOT run well on them as a general rule - I struggle to complete 10 miles at easy pace.  They just wipe me completely.  For me, a "z-pack" has been the exception - I can still function on that.  But put me on Clindamycin and I'm useless.

Recovery beverages - I like water.  Or coconut water.  Or EFS electrolyte mix.

RLK - good luck at CIM ijust in case I can't get to the computer again before (busy).  Ditto to Jim if he runs it.  I can't believe it's been a full year since the meet-up with slightly-better-than-imaginary-friends.  I'm still so glad I made that trip.

Brewing - enjoy the waiting game!

11 miles this am - 3 mile-ish warm-up, then 3x1600 in 6:15, 6:13, 6:07 with 5 minute jogging recoveries, then 4 mile cooldown plus injury prevention/leg strengthwork and recovery swimming.   Unfortunately, I'm dealing with a minor asthma flare right now - my guess is that it's a belated reaction to last week's race while sick.  I had trouble on Sunday's run as well, but MP work isn't as challenging as hard mile repeats when my breathing's tight.  I had to back off some to survive this morning's workout.  I've got additional inhaled corticosteroids I can take when I'm flaring, so I'm hitting those in hopes of calming stuff down.