#8095518 - 02/16/15 09:41 PM
Re: Running/Cardio Thread
[Re: Design]
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Rudi
Member
Registered: 05/02/10
Posts: 809
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I had IT band issues as well...to the point where i had to stop mid run from the pain. I do leg swings front to back and side to side before, during and after runs. Haven't had issues in over a year and dont have to stop in the middle of a run and swing my legs to stretch.
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#8096332 - 02/17/15 01:05 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11461
Loc: The OC
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Mine is exactly the opposite. Stiff when I start the run, then settles in after a short time. I've never done the leg swings but seen others do it. Might work those in as well.
The Ortho warned me the shoe lift would create some initial pain/discomfort for a while. But once the alignment shift is done it should be all gravy from there.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8096374 - 02/17/15 01:21 PM
Re: Running/Cardio Thread
[Re: Design]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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How does this sound for my next 6 weeks? 
end of the 6 week period will be my 1/2 in SF [w/hills]
[I'll try to mostly stick to ~20 miles/week, which is up from my mostly ~15 miles/week from last year. I've been doing ~20 since middle of January]
Week 1: T/5k Tempo, R/moderate 5.0 miles, Sa Speedwork [12x400], Su Long Run [10-15] [21-26 miles]
Week 2: T/5K tempo, R/moderate 5.0 miles, Sa speedwork [6x800], Su 10k goal pace [w/warmup/warmdown] [~20 miles]
Week 3: T/5k tempo, R/moderate 5.0 miles, Sa speedwork [12x400], Su Long Run [10-15] [21-26 miles]
Week 4: T/5K tempo, R/moderate 5.0 miles, Sa speedwork [6x800], Su 10k goal pace [w/warmup/warmdown] [~20 miles]
Week 5: T/5k tempo, R/moderate 5.0 miles, Sa speedwork [12x400], Su Long Run [10-15] [21-26 miles]
week 6: T/5k @ goal pace, R/5k @ goal pace, F/2-miler @ goal pace, Sa Rest, Su, 1/2 race
my "goal pace" runs mean I shoot for 9:00/mile flat or so, tempo 5k [to me] means 8:30/mile, "long runs" are in the 10-10:30 pace. "Speedwork" means I run @ 5k pace lol 8:00 [in practice I usually go a bit faster on most of these but I think I shouldnt]
My thursday run is on a trail near work with about ~20 30' hills that I go up and down. My long-run on the weekend has a little bit of elevation also--either I'm going up the los gatos creek trail or attempting runs with hills on the coast. Trying to avoid flat ground at all costs as I remain terrified of the hill on the SF course at mile 0.25-- it's like 800' up over 1 mile lol
Thus will conclude the 'mostly running' portion of 2015 for me. Still working out in the pool 2+ times/week and biking a bit tho.
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso 
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#8096386 - 02/17/15 01:26 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I'd cancel that long run 6 days before your race
and the dual 5kms at race pace
The speed work could even be dialed back.
Basically there's not point in having any "quality" work-outs less than 10 days before your race. Go for runs, but your training is over.
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#8096551 - 02/17/15 02:50 PM
Re: Running/Cardio Thread
[Re: ]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11461
Loc: The OC
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I think a lot of plans recommend doing an easy or "race pace" run the day before the long run. I've noticed that both for Hal Higdon and my own plan on RunKeeper.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8096720 - 02/17/15 04:58 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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How does this sound for my next 6 weeks?
Random suggestion:
Can you do: T/Tempo, W/Speedwork, Sa/Moderate 5, Su Long?
The plan I'm doing now has 2 speed days during the week back to back. At first I thought it was crazy, it makes the 2nd one a little tougher, but I've noticed the immediate day after tempo pace the soreness mostly goes away once I'm warmed up. Then you can really thrash yourself with the speedwork and have a lot more recovery time after.
Saturday will get things loose again with an easy 5 miler, then Sunday you should be fresh for your long run.
If you feel ambitious you could add an easy 5k on Friday too if that works with your recovery timeframe & schedule just to get more overall mileage.
The way you have it laid out now I think you'll be pretty fresh on Tuesday, sore on Thursday (depending on your recovery time and how hard you push your tempo), recovered on Saturday, and sore for your long run on Sunday.
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#8096813 - 02/17/15 05:52 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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really? Sub 5k pace?
also my shit is weak apparently...at goal pace post mile 10 I fade, hence the couple more moments of "fuck you time" beyond mile 13 or so in these coming weeks
hoping to avoid omgcollapse around mile 10 [last time I went to +1:30/mi over goal pace miles 10-13 after nailing miles 1-9]
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8097800 - 02/18/15 12:19 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I wouldnt go any further than 10 miles on the long runs. Also, dont bitch out on your speedwork...fucking hammer that shit till the bile starts rising. Seriously. 
Really, because I've always heard aenerobic sprints are pointless for training for a 1/2.
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#8097808 - 02/18/15 12:25 PM
Re: Running/Cardio Thread
[Re: ]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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I wouldnt go any further than 10 miles on the long runs. Also, dont bitch out on your speedwork...fucking hammer that shit till the bile starts rising. Seriously. Really, because I've always heard aenerobic sprints are pointless for training for a 1/2.
That depends on how hard you want to run the half.
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#8097922 - 02/18/15 01:47 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15465
Loc: San Jose, Ca, USA
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I wouldnt go any further than 10 miles on the long runs. Also, dont bitch out on your speedwork...fucking hammer that shit till the bile starts rising. Seriously. Really, because I've always heard aenerobic sprints are pointless for training for a 1/2. That depends on how hard you want to run the half.
This. I don't know why you wouldn't go anaerobic on intervals, whats the point then.
_________________________
 Paki: 3:36
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#8097931 - 02/18/15 01:53 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I run them at the pace higdon suggests because noob, I'm pretty sure 8:00 pace for me is anaerobic [5k pace], but not sure. Maybe not lol?
I am very excite that interval training is supposed to be JUST as effective [if not more] at improving overall speed/fitness as that "long/slow bullcrap" based on some data from running programs
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8098059 - 02/18/15 03:22 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15465
Loc: San Jose, Ca, USA
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I run them at the pace higdon suggests because noob, I'm pretty sure 8:00 pace for me is anaerobic [5k pace], but not sure. Maybe not lol?
I am very excite that interval training is supposed to be JUST as effective [if not more] at improving overall speed/fitness as that "long/slow bullcrap" based on some data from running programs
Intervals dont replace long slow runs, they have different purposes.
Dont listen to crossfit tards when it comes to running.
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Paki: 3:36
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#8098078 - 02/18/15 03:41 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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These seem reasonable enough.
https://www.mcmillanrunning.com/calculator
I'm probably thinking more like "tempo Intervals" speed. or "cruise intervals"
Edited by dirtyS13drifta (02/18/15 03:42 PM)
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#8098154 - 02/18/15 04:58 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11461
Loc: The OC
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You know exactly what to do; just stick to the plan dude.  Higdon recommends at least 1 day of speedwork and long runs building up to 12-13 miles IIRC. Do that and you'll have the mental and physical resiliency to run a strong half.
As much as I'd like to see you go all out advanced, your knee might not agree to that approach right now.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8098794 - 02/19/15 12:20 AM
Re: Running/Cardio Thread
[Re: stickaz_old]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I weighed in at a relatively 'peak' weight for me monday after my biggest run total for a week like ever [23.x], ~2 hrs in the pool, 2 surfing, and a couple bike commutes. 197# eg #nailed_it
perhaps lifting has something to do with it, but I doubt it
or my actual weight variation in a given week is now 6 #'s [I saw 191# about 2 weeks ago]
I'm now grudgingly trying to only hit 188-189 for my half in SF next month
Update: post 5k calorie libation meal was either 193# or 193.5# pre swim workout today (192# after and a little dehydrated)post dinner of course
So kinda back to normal. Maybe fewer 5k splurge meals lol and it stays off
CN: normal noise in my body weight graph/zero conclusions to draw. Would love to figure out how to knock 5# from this figure tho
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8102762 - 02/21/15 12:57 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11461
Loc: The OC
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Really comes down to the calorie intake IMHO. Eating a little less while still getting our nutrients is the only thing that has worked for me. Well that and running 30 miles a week. 
Capped off my biggest training week with decent results. A few speed sessions early in the week, followed by Thursday's 8 mile run at race pace. Then 20 miles last night.
Humble to admit I had to walk briefly during last night's run. Not sure if it's my own limitations or that I forgot my electrolyte pills. But I still PR'd at 3:01:06. The session required me to run miles 12-16 at my 10k pace, which I did. But felt pretty wrecked after that.
The worst is now over. I'm not sure whether it's strong enough to get to the sub-4 hour goal. But I am happy to have survived a regimen this intense without serious injury (IT band issues aside).
3 weeks until LA Marathon. 
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8103387 - 02/22/15 12:56 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8103439 - 02/22/15 02:45 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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That's a nice run man! Keep it up. That's further than a half marathon so therefore you can run a half marathon. :P I like doing that in my training as well, if you run 15 miles in training for a half the race itself seems short lol.
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#8103533 - 02/22/15 05:00 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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Looks good stickaz!
I'm 6 days out from my half, just trying to hold back on my pace during the taper. Feeling pretty good for this coming Saturday.
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#8103655 - 02/22/15 07:41 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11461
Loc: The OC
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Good job man. Just stick with the frequency and it'll definitely get easier.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8105510 - 02/24/15 12:26 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11461
Loc: The OC
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Good luck dude. I know you're going to kill it.
Expect a full race report when you get back.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8105520 - 02/24/15 12:33 PM
Re: Running/Cardio Thread
[Re: Design]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Nice job stickaz, I really think you're going to feel strong on your half with the training your doing
I just ordered those shorts, I may not be a strong runner, but I can look the part!
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#8105932 - 02/24/15 04:43 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Stickaz almost has me convinced to sign up for a trail 25km in June.
Despite the fact I can't/won't do more than 8km right now.
Think I'll pick up some Hoka One's this week.
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