Weekly Run Thread 10/25/10 (aka Steve(n)'s Zero Mileage and Aleksandar Dave and Dan's Tutelage Threa
Went and ran an easy Supplemental run at 9:48 pace on my local hilly route (see below). The crazy part is that I ran this route on 10/5 and pushed as hard as I could a big chunk of the run. Today was a pretty easy run the whole way and I ran almost the same pace as 10/5. So I guess all thisDaniel's Run Program stuff is starting to pay off. 
Still not like the real fast kids, but I am making progress. Very nice to see this morning. Great way to start the week.
@Aleksandar - thanks for the mileage reco's on last weeks thread. However, I think I will start at 30 miles a week for the next two weeks and the bump 10% the next couple of two weeks cycles after that.
Onwards and upwards!
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@John, awesome, progress is obvious. Keep it up. You know what you need to do.
This morning I did Phase III, week 1, Q1 at 4x1200m(3min)@6:04, did a treadmill version as Seattle was in gusty wind and rain. It was hard to say the least. Holding on to a pace in a hot hotel treadmill room was rough, I stuck with it but cut the run short to 6mi as I was drenched after 45min. Than 4 hours later I did the EN no, no, went swimming(bathing, only 2300y in 40min) at Tukwila pool. Did some pulling and kicking/drilling, just trying to get back to swimming. Now airline to Sacramento to start a trip that will end late in Burbank.
Graphs! This is getting much closer to a Daniels Decoder Ring.
Run in at lunch. That makes 8/8. I'll still going all RPE commando.
Lynne
Nice work, John! Now that's a mentally punishing route ... you get a nice 20,' and then that stretch between 22' and 35' really sucks, with even more sucking to look forward to until 50'! No wonder you get faster ... it's to get that damn thing over with!
@ ;others: Great consistency! 8/8 and 20/20 are fantastic. I can do multisport day in, day out, but have never been able to hold an unbroken streak of runs. (then again, if I don't get my bike back from major work by this weekend, i might have to!)
20/20 is awesome. I just did 9/9 in a very windy Chicago. It is so windy today it scared all the cyclists off the path. I didn't see one. That is definitely a first!
There are some major ass kickers right now. Those are impressive numbers everyone! Keep it up. I'm just happy with my 5 to 6 days a week...
I promise I will run tomorrow... uhm... 7 miles or so. Nothing even remotely like John's killer hill session - man that's tough. Great work.
Got to hand it to the streakers- you guys are awesome.
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Worst thing is in two months, I'll look back at these conditions and think "luxury."
@Dave, that is what I am talking about. Nothing can stop you from doing it. I got me a head lamp for those days and they are here. I did chicken out to a treadmill yesterday as Seattle was dark, gusty and rainy.
I travel for living and am running those at odd ball times and weather at different places in this country.
Thursday, Q2 2x2mi(2min)+1mi @6:37 pace, hopefully, I will have daylight for that, some flats and no wind. Will see.
Good work Dave.
What Dan said! Major ass kickers in here! 20/20 and 8/8, plus Dave's tempo run @ 6:36 in the dark? Very, very cool. Good stuff. Keep up the good work everyone!
Well, I met with the running coach tonight. She is my very first tri coach and I found out tonight she qualified for World's next year in Beijing for the Oly distance! How cool would that be!? Great lady and I respect her A LOT!
To net it out, here is what I learned from the video review:
1 - Being filmed is a real trip. Weird seeing myself hammering 400's. I look so slow! But my running looked pretty good, which surprised me.
2 - My run form is "incredibly efficient" for a "big guy." I am 6'4" and almost down to 200 lbs.
3 - My feet strike almost directly below my body so no "braking" issues.
4 - My stride is fine.
5 - One technical dealio is I stand almost completely vertical when I run.
6 - One other technical dealio is I have my arms swinging too low which causes the very little upper body rotation I have.
Overall my run is fine. If I bring my hands up higher my upper-body rotation issue (which is very slight) is almost non-existent. We tested tonight. For my upper-body being erect, I need to work on leaning forward slightly from the waist (not slouching) and keep my head up. This will take some time to learn.
So the game plan is for me to start a core program and do it 2x per week from now until the end of November. Then, and only then do I start incorporating the slight lean forward in my running starting with only 2 minutes on each run that first week of December. Then 3 minute for each run the next week and so on.
Other than that, I am doing very well. I know EN has us video and post our bike positioning for review and critiquing. May be cool to do the same thing for running.
Lastly, I ran five 400's at different paces for the video tonight. The Q1 workout for today was 6 X 400 's @ R. Along with the video laps, I ended up doing 4 x 400's and called it a day. Felt good.
Thats great John, pretty cool report. I think you have a great idea with posting things for running form too, I'd love to see it. Now, if I had to do it, it would take me a month to figure out how to post it!!!
@Scott - Nope, just the waist up and only slightly. Are you talking about Chi Running?
When I practiced leaning forward yesterday whole body *seemed* to lean forward so I assume down to my ankles.
That's so cool, John! I have no idea about leaning -- let me know if you figure anything out.
@Beth, yes and even slightly leaning forward yesterday practicing recruited a ton of core muscles I never use when running. I could feel it immediately. Hence the few weeks of core work first to help prevent any possible injury.
I read it there, but I've also heard of other methods trying to encourage that from-the-ankle lean. Leaning from your torso, might force the rest of the body to lean - at least perceive it's leaning.
@Scott - She is anti-Chi running. She coaches a ton of elite runners (and has for almost 20 years) and she has had too many get injured from trying that method. And it is supposed to prevent injury, right? That is just her opinion based on her experience. Take it with a grain of salt (her own words).
Also, and I had no idea about this, she coaches many of her athlete's using the Daniel's Run Program. We had a great chat about it and she gave me some tips for Supplemental workouts. My next Supp run I will focus on cadence using my tempo timer and do it on a slightly down hill grade. Guess it makes it easier to hit the cadence. Then turn off the tempo timer and run back up so I have a hill workout. Kill two birds with one stone. Key is to make the Supp workouts have purpose, not just be junk miles. Ya think I would know this already.
Oh! I know what the lean is doing! I have been working on tucking my chin, which seems to open up ribs, get spine in good alignment, and engage core muscles. It almost feels like you are leaning against core, right?
And I so want to hear more about supplemental workout ideas.
@Dave - Binged the Pose Method and found this vid: http://www.bing.com/videos/watch/vi...;FORM=LKVR
My lower body is the same as the Day 2 already. My upper body was/is not leaning forward and my arms were too low like Day 1. The Day 2 upper body is what I am shooting for. :-) Patricia never mentioned the Pose Method, but I guess that is what she teaches. Thanks for mentioning.
@Beth - I will be meeting with her in a couple of weeks and will ask her for more Supp run stuff. Will keep ya posted.
Alright, ran with the team today for 7 miles, by far the longest I've gone since my race in sept. Did it in :53, pretty pumped. I haven't averaged below an 8 min mile for any run for any time in recent history. They were all making fun of me though saying it was a slow run today. Punks.
Serious punks. And where can I get me a tribe of them to inspire such awesome, fast running?
10/10 in the books. Bonus points to me for running in the most wicked wind I've experienced. The wind untied my shoes, blew off my visor, and, somehow, when I came in, I had leaves in my sports bra. Crazy wind!
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@Dan, Beth and Steven - good work! you are all rocking it!
As for me . . . . not so much.
Went and did my 40 minute tempo run this morning and it was pretty much a disaster. Like my mile repeats last week, mentally I just wasn't with it. I think my problem is proper pacing and I need to do these on the track for awhile. I am just not *feeling* the proper pace like in the past during OS, etc.. I look down at my Garmin and I am 40 seconds too slow or 30 seconds too fast. I know the Garmin pace jumps around a bit, but that seems a lot.
It was cold this morning. 42 degrees and the fog had barely lifted so the air was wet. There were runners on the paved trail all bundled up with gloves, etc. and there I was in my tech-t and running shorts like it was the middle of summer. My hands got really cold.
First 12 minutes were hell. I stopped for 30 seconds to bring my heart rate down. Next 7 minutes were the same and mentally I was frigging pissed! To change things up, I took off my headphones and turned on my tempo timer that I had attached to my hat. For the next 3 minutes I was focusing on the tempo and then my mid-back started hurting for some reason. I hit the ground and did a 20 second stretch. Got up, took off my hat to shake the sweat out of it and I launched the tempo timer (that was attached to my hat) into the asphalt. DOH! Broke the damn thing! Now I was really pissed!
I ran slowly for a minute or so, calmed myself down and then just 100% focused on my pace. The last 15 minutes went pretty well. I just tuned everything out (including friends I saw running towards me) and just ran. Ended up finishing well. Overall, I took ~ 2 minutes worth of breaks. Not good.
Here are the splits with 8:29 being my target pace:
Mile 1 - 8:29 - How the hell did I do that?
Mile 2 - 8:24
Mile 3 - 8:24
Mile 4 - 8:22
Last .74 - 8:26
rTSS = 69.5 and .901 IF
My mental six pack is more like a beer belly. I need some help with this. Feedback is appreciated.
From all I have read on this thread, I am no where near qualified to critique your run, but the results don’t look all that bad to me. Seriously, 5 seconds under goal pace is not good enough? I would think that something like -5 to +2 would be very reasonable.
Below 50 I always have gloves to start and take ‘em off, or on as needed. For me, cold hands are like a full bladder – my running suffers until I fix it. Maybe that was part of what put you into a mental funk…. Just guessing
Question on the pacing: do you go by current pace on a Garmin? I ask because GPS technology for consumer grade devices is VERY fuzzy. There are many sources of error that constantly change from minimal to significant. You may already know that. But if you didn’t and want some details, let me know.
Bummer about the beeper….
Run Strong
@Steve - Thanks. The cold really wasn't an issue for me once I got going. My frustration is that I just couldn't run for 40 minutes at tempo pace non-stop. I just wasn't consistent.
And yes, I use my Garmin for pacing but I know it isn't perfect. But it is close. :-)
As for running, I ran 5.5 today after 2 straight days of threshold work on the bike. Legs were tired. Ran 2 mi @ TP (7:13) and another 1 mi @ MP (7:55). Felt good but legs were definitely dead. Forgotten that feeling from last OS.
@ John, Yes close over time but not very close for Current Pace. A simple test you an do to demonstrate that is stand still and watch your pace - it moves without you!
What I tell the foresters is that on a good day (as far as gps data collection goes) you are somewhere in a circle with a radius that ranges from 20' to 50'. You are not always in the center of that circle and the location of that circle wobbles somewhat overr time (minutes).
These errors come from the constelation configureation, ionosphere, troposhpere, signal multipath and tree cover to name the most common sources. A lot of people don't realize the satilates that propagate the signal are about 11,000 miles up and travel fast enough to orbit the earth twice a day!
Others may disagree with me but Lap Pace is a better measuer of true pace because it averages out all the instantanours errors.
Run Strong
@John: try picking it up if you get frustrated, sometimes that works for me and gets me back on track, even if its too, too fast for one.