4-12-2011 Fitness?

Ailarie · Apr 12, 2011

I ended up not running last night. I did, however, pick up probably several hundred pinecones and sticks from the yard. That should count for something!

gatorbob · Apr 12, 2011

Yeah, I'm sure that burned a few calories. 
I had a nice bit of speedwork last night. Today will be a day off, I think. Not only could my body use it, but I think I'll be too busy anyway.

Runninlaw · Apr 12, 2011

I didn't end up doing anything last night either. And this morning I was pressed for time, so my 7 miler was cut down to just under 5. No worries though - I am scheduled for 48 miles and will cut that down to closer to 45. I know the in vogue thing these days is shorter taper, but I still believe in more rest is better and err on the side of a deeper taper. 
 
QOD: What are your taper preferences (more or less)? As I said, I tend to do more (as in a heavier taper and cut back around 20% each week for 3 weeks), but also tend to try to up the quality/pace as well.

Maples · Apr 12, 2011

Good morning everyone. I had a super run, a 3 miler at the park this morning. It was my fastest pace since I started back running and it felt completely natural- not forced. This was the first run where I felt like my old self. My pace was within a minute of what my old training pace was in 2008.. The improved time is a big confidence boost for me as you have all read how I have been worried about my pace. 
 
So far so good in April as I am 12 for 12 on the fitness training plan (stationary bike/home gym/pilates/running). I will have to miss one run though. Tomorrow after work I am either donating blood or plasma (whatever they want) so the 2 miler on Thursday morning will be canceled for safety sake. But that is no big deal. I'll just treat that as a rest day and keep on chugging on Friday.

Runnin-from-the-Law · Apr 12, 2011

Morning Gang -
 
I got 10 miles done with 10x400m hill repeats mixed in (sort of; the last 2 repeats were half-assed and a bit shorter). I'm late for work!
 
Nice job Maples!
 
QOD: I haven't figured the taper thing out yet. The plan I'm doing this time has a shorter, more aggressive taper. We'll see how that works in June!

gatorbob · Apr 12, 2011

Maples, you are really kicking ass lately! Keep up the great work! 
QOD: Umm, like everything other aspect of my running, I just kinda wing the taper. I reduce mileage, but not any specific amount. And I try to add in more speedy stuff, so while the overall volume is quite a bit less, I make sure there's still some intensity, almost right up to the end. Is that good or bad? I have no idea. But it seems to work for me...

Brandy · Apr 12, 2011

Morning
4 easy peasy miles last night
 
 
speedwork tonight 1 mile, half mile and quarter mile TT on track - boo
 
I hate track w/os
 
QOD: Keep in mind I have only been doing HM distance stuff so the taper is different. I have been doing 2 weeks with less mileage but same intensity.

phdatc · Apr 12, 2011

Good morning!
 
Great run this morning!! I don't usually run in the am, but I had some time today and my afternoon is quite booked up. Felt wonderful and I had a partner!! Double Bonus! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
QOD - I'm with Brandy a bit. I only do the HM distance, so my taper tends to be ~2weeks and a reduced volume.

Timr1 · Apr 12, 2011

Morning all,
 
What's left of it. I'm in Columbia, MD today. I'm hoping to get a run in on the BWI trail around the airport this evening.
 
QOD: I don't sweat my taper too much. Usually it's misery as my body does a WTF? with the reduced mileage. RIL - I usually work off of the up to 70 mile per week training plan, but when I get to the Taper, I flip over to the last three weeks of the 55 MPW plan. So our taper should be similar. But I have my own idea about the LRs. Historically, I always run 17 miles for a LR two weeks out and 13 - 15 one week prior to the event.

KP · Apr 12, 2011

lovely 5.3 miles this morning. A bit chilly at the start but warmed up nicely. Had good conversation with my running partner today. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
QOD: like Brandy, et al, for HM just decrease the overall mileage with the same type of workouts. Still haven't figured out the full stuff yet...maybe why I'm not running one of those this year.

Runnin-from-the-Law · Apr 12, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by phdatc <a href="/forum/thread/73428/4-12-2011-fitness#post_1993914"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Great run this morning!! I don't usually run in the am, but I had some time today and my afternoon is quite booked up. Felt wonderful and I had a partner!! Double Bonus! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
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<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by KP <a href="/forum/thread/73428/4-12-2011-fitness#post_1993927"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> lovely 5.3 miles this morning. A bit chilly at the start but warmed up nicely. Had good conversation with my running partner today. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
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You guys are so cute! <img alt="love7.gif" src="http://files.kickrunners.com/smilies/love7.gif">

phdatc · Apr 12, 2011

<img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">
 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Runnin-from-the-Law <a href="/forum/thread/73428/4-12-2011-fitness#post_1993930"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> You guys are so cute! <img alt="love7.gif" src="http://files.kickrunners.com/smilies/love7.gif">
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Maples · Apr 12, 2011

All this talk of tapering actually gives me food for thought. What do I do after the 10k on April 30th? In my "glory days" ( lol '<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> ) of 2008 there was a natural progression: first 10k in April and first HM in November. After the 10k I began a HM training program and things almost sorted themselves out by default. However I do NOT want to make the mistake that did after the HM- do nothing. I had met my goal and had not given any thought about what to do next. So I did the silly thing of doing nothing. That is what has me in the situation that I am in now. I
 
Maybe one thing I can work on is my pace. I know I want to go faster. It's not so much a keeping up with the Jones' type thing, but I think a goal of consistent sub-10 minute pace would be a good one for me to pursue. What do you folks think? So far all since I began running in 2007 all that I have worked on are distance programs. To my credit I have been successful with each plan so far that I have attempted. Maybe this will be something good to work on. What do you folks think?

Brandy · Apr 12, 2011

they sure are!
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<div class="quote-block">Originally Posted by Runnin-from-the-Law <a href="/forum/thread/73428/4-12-2011-fitness#post_1993930"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> 
 
You guys are so cute! <img alt="love7.gif" src="http://files.kickrunners.com/smilies/love7.gif">
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Brandy · Apr 12, 2011

I would concentrate on volume vs. pace right now. The pace will come down naturally as you get fitter. Trying to increase pace will probably get you hurt. 
 
And what exactly do you mean by a consistent sub 10 min pace? During long runs, recoveries, a race? I can honestly tell you that my LR pace is around 10 mm, recovery 1030. 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Maples <a href="/forum/thread/73428/4-12-2011-fitness#post_1993940"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> 
Maybe one thing I can work on is my pace. I know I want to go faster. It's not so much a keeping up with the Jones' type thing, but I think a goal of consistent sub-10 minute pace would be a good one for me to pursue. What do you folks think? So far all since I began running in 2007 all that I have worked on are distance programs. To my credit I have been successful with each plan so far that I have attempted. Maybe this will be something good to work on. What do you folks think?
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amichel · Apr 12, 2011

Elliptical and RPM class this morning. 
 
QOD: this is the first time I've stuck to the training plan close enough to have a taper, so I have no idea. Schedule says 9 this week, 8 next, then the HM. Peanut gallery says that isn't enough and I should cut to 8/6/HM. I'm sure a different peanut gallery would say something different.

gatorbob · Apr 12, 2011

Maples, have you thought about another HM for the Fall?

Runnin-from-the-Law · Apr 12, 2011

Ok - can I just say this myplate thingy is an eye opener? I knew I ate crappy, but jeez. I had no idea how much I don't pay attention to things. If you would have had me guess how many calories is in my usual lunch (JJ #1 and a bag of their delicious chips!), I would have said about 650 total. Turns out it's 998 calories and oooodles of sodium. And the app is flashing bright red "over the limit" warnings to me about the sugar I eat. I'll still try tracking this for awhile longer to see if I can start making some better choices. I do love all the pretty charts, graphs, info it gives me.

Maples · Apr 12, 2011

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<div class="quote-block">Originally Posted by Brandy <a href="/forum/thread/73428/4-12-2011-fitness#post_1993957"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> 
I would concentrate on volume vs. pace right now. The pace will come down naturally as you get fitter. Trying to increase pace will probably get you hurt. 
 
And what exactly do you mean by a consistent sub 10 min pace? During long runs, recoveries, a race? I can honestly tell you that my LR pace is around 10 mm, recovery 1030. 

 
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Good questions. I know we are all family here and that I won't be judged by any of you. So here goes........ <img alt="smile.gif" id="user_yui_3_3_0_8_130263163372619" src="http://files.kickrunners.com/smilies/smile.gif">
 
I am slow. Little blue haired old ladies pass me when I walk. During all of my training for the HM in 2008 my pace was about a 12 minute mile. My actual HM was 2:34:00 ish. My normal runs were at about a 12 minute pace. I never saw that figure ever improve but I was pleased that I was able to maintain it for 13.1 miles. I was very happy with that time. I still am. But what I am talking about here is the pace of my daily runs and or shorter race distances.
 
Now I know this is just me and that I am not in the experience or performance level of any of you......but to me all I seem to read here is people running 7 to 9 minute miles for all runs- training or otherwise. I know that is probably a broad overstatement on my part but that's what the self conscious side of me reads. hehe. It's not a jealousy thing -honest. Instead when I read about what all of you do I see it as motivation. It makes me think to myself "geez dude, they are all under 10 minute paces, you need to knock that 12 to under ten." I am not trying for say to Tim or Bob's speed or anything, but I feel like I run too slow. Another thing is I looked at the last 3 years results for the upcoming 10k. On average only about a third or quarter of the guys around my age finished over an hour/10 minute pace....
 
(<a href="http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=6434" target="_blank">http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=6434</a>) \
 
So I am a little bummed by my pace compared to others. In 2008 I was next to last in my age group. *ouch* Yes my main goal is to finish- period. Oh, and to have a good time. hehe. But I'm just being open and honest with you all. It bothers me that my times are slow in runs, most people I see running in my park are faster than me, etc. I just honestly feel like I'm a snail with that 12:30 or so pace.
 
So after the 10k I thought it might be a time to work on the speed side of running for the first time. Maybe after reading your post that is not such a good idea. I surely don't want to go nuts and injure myself. I suppose I can just keep doing what I am doing and take some pointers from you more experienced folk on how to safely and gradually improve my times.
 
By observation it just seems to me that I can literally pick up the pace and do much better.
 
Thank you and I appreciate all feedback.
 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by GatorBob <a href="/forum/thread/73428/4-12-2011-fitness#post_1993970"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Maples, have you thought about another HM for the Fall?
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If I were not so weary of Memphis then I would consider the St. Jude HM during the first week of December. It is a possibility.

Brandy · Apr 12, 2011

I miss JJBLT and sea salt and vinegar chips
<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Runnin-from-the-Law <a href="/forum/thread/73428/4-12-2011-fitness#post_1993979"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Ok - can I just say this myplate thingy is an eye opener? I knew I ate crappy, but jeez. I had no idea how much I don't pay attention to things. If you would have had me guess how many calories is in my usual lunch (JJ #1 and a bag of their delicious chips!), I would have said about 650 total. Turns out it's 998 calories and oooodles of sodium. And the app is flashing bright red "over the limit" warnings to me about the sugar I eat. I'll still try tracking this for awhile longer to see if I can start making some better choices. I do love all the pretty charts, graphs, info it gives me.
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Maples - IMHO, if I were you, I would increase mileage until you get upper 20s, lower 30s and then do LIGHT speedwork or hill repeats 1 time per week. 
 
Believe me, we all want to be faster but running is better than none running due to injury right?

4-12-2011 Fitness?

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