Thursday Fitness, 6/9/2011

Ailarie · Jun 9, 2011

Wow.. almost 10am (est) and there's no fitness thread. Did we all sleep in this morning?

I have 4 or 5 scheduled for the Tm this evening. Good gravy, I hope they're easier than yesterday's 3 mile death march!

runningINnyc · Jun 9, 2011

Good morning! I was up and out there and back and out to work and in a meeting and now checking in. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 8 sweaterrific miles this morning in humid, hot, not so pretty conditions. Meeting up with 3 lovely ladies to run was the only redeeming factor. If I can muster it, I may go out for about 4-5 more this evening just to remind myself what running in 100* feels like. 
 
Stay cool peeps!

mmoonptdeux · Jun 9, 2011

Hi all - work week is still kicking my butt a bit, but I'm slowly adjusting. This morning was promising - walked about a mile into work. The surgery area is still a little tweaky, but I seem to be moving more normally anyway.
 
Happy fitnessing to you all!

gatorbob · Jun 9, 2011

Yup, it's hot here. Might be record temps. I dunno what I'll do today. I ran for an hour on the TM yesterday evening and I felt just a little creaky. I've run 10 days in a row, so maybe I need a day off. Meh, I'll see how I feel tonight...

Timr1 · Jun 9, 2011

morning all,
 
gonna be another hot one out there. Check out this weirdness: I was running last night in my neighborhood and around mile 5 I thought to myself: "man, I'm really throwing off a lot of sweat, it keeps hitting me on the arms" then, the strangest thing happened! Water started falling from the sky! What's that all about?

I just got an easy 3 miles in. I drove DW's minivan to the shop for a tune up and then ran back home. I'll get some more miles when I run back to pick it up. 
 
I got my new training plan yesterday from my new coach. I'm getting coaching from Luke Humphrey of Hansons's Brooks Distance Project. Yes, it is the plan that you've seen chronicled in Runner's World. I'm excited to try something a little different, but after reading the plan and the accompanying 49 page document that explains everything, I can say that it's not really that different from Pfitz and Daniels. In the doc, Luke does address pretty much everything from dynamic and static stretching, to daily core work, along with running form and nutrition. While the plan has not been customized for me personally, I do have access to Luke to discuss the plan and modifcations. I'm hoping he'll be at the NYCM so I can meet him in person. 
 
If anyone has questions or curiousity things, fire away and I'll do my best to answer them.

runningINnyc · Jun 9, 2011

Tim - I think everything I've used training-plan-wise somewhat resembles Pfitz & Daniels, working with Lloyd hasn't changed that either. Looking forward to hearing about your experiences w/Luke
 
So Saturday morning is the 40th running of the NYRR Mini 10K, it's an awesome all-women's race and always sports a great field. The <a href="http://www.runnerspace.com/news.php?news_id=19374-COMPLETE-NYRR-MINI-10-K-FIELD-RELEASED" target="_blank">official list</a> was just released, LOTS of amazing women planning to run. Notice, Kim Smith, is one of them -- eager to see how she runs after her Boston induced injury.

Runnin-from-the-Law · Jun 9, 2011

Morning Gang -
 
5 miles done with 20 minutes at tempo.
 
Tim - I have been interested in trying the Hansons plan. Isn't the main thing with that (at least from what I remember from the RW article) that the long run isn't longer than 16 miles? It seemed like lots more intense stuff and no really long long runs. Is that what it is like for you?

KP · Jun 9, 2011

Wow...slow fitness day!
 
8 miles for me with 6x0.5 mile at temp pace. It all 6 of 'em. Feel pretty good about this run despite the summer cold that is whipping my ass.
 
Timr - what's the name of your buddy's group you worked out with the other night? The crossfit endurance stuff has me intrigued.

mmoonptdeux · Jun 9, 2011

Hi all - maybe I'll get some fitness in today after work, depending how I feel when I get home
 
Timr - I'd love to hear the basics and how you're progressing with the plan, so definitely!
 
For those of you who thought the tragic story of star marathoner Sammy Wanjiru may have been over, there's some strangeness that's popped up just recently (this is from a Kenyan news site)
<a href="http://www.nation.co.ke/sports/athletics/Wanjiru+did+not+die+from+balcony+fall+says+doctor+/-/1100/1175006/-/12jrrf7z/-/" target="_blank">Wanjiru Did Not Die From Balcony Fall, Says Doctor</a>

solarpowered · Jun 9, 2011

Good running out there -- esp those who are in the hothothothothothothot temps! I let myself sleep in today (not getting enough sleep at all lately) and decided to give the legs a little break, so no running or biking today. Instead, I hit the pool. I wanted a longer, quality swim, and last week at the OWS the water was gross and I cut the swim done early. Didn't want to chance that this week, and with the temps so high I think the water will be all churned up again. eww. Got a solid 2500yds done at the pool. Now I'm headed to yoga in a few.

phdatc · Jun 9, 2011

Just got back from a nice 11.5 mile ride. Felt pretty good and pushed the pace a bit. Forgot my helmet and ID - felt kinda strange, like I needed to make an excuse to all the other bikers out there. "Yes, I normally were a helmet! I just forgot!" <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif">

solarpowered · Jun 10, 2011

I have never been wetter on dry land in my life. That sweating like 10 whole men thing? Not even close. I was sweating like 10 whole men from my pinky toes alone. <img alt="shock.gif" id="user_yui_3_3_0_8_130766677551515" src="http://files.kickrunners.com/smilies/shock.gif" style="width:15px;height:15px;">
 
90 minutes of hot yoga, where the room inside the studio was actually a couple degrees cooler than the temp outside. 101* outside -- we should've done the class out there. It was only 98* in the studio. I had to modify some stuff because I think I severely bruised or maybe chipped something in my right kneecap so I can't kneel on it at all. I should really get that checked out -- it's been like this since my fall a few days before Broad Street.

Timr1 · Jun 10, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Runnin-from-the-Law <a href="/forum/thread/74162/thursday-fitness-6-9-2011#post_2002747"><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> Morning Gang -
 
5 miles done with 20 minutes at tempo.
 
Tim - I have been interested in trying the Hansons plan. Isn't the main thing with that (at least from what I remember from the RW article) that the long run isn't longer than 16 miles? It seemed like lots more intense stuff and no really long long runs. Is that what it is like for you?
 
 
</div>
</div>
 Yeah, sorta. There's a lot more too it than that. The cliff notes version of it is this:
 
Most plans run M - Sun or Sun - Sat. The long run is usually on the weekend and that means it's the last day of that week's training cycle. In all of Pfitz's plans, the long run is Sunday and Monday is a rest day. So, there's two things that impact the 16 mile long run. 1. A stricter adherence to the guidline that the long run should only account for 25 - 30% of the weekly mileage. I just happend to have an excel version of Pfitz 18/70 plan so I added a column to calculate the long run % of weekly total. On a couple of weeks it does exceed 30%. From memory, I would say that the 55 MPW plan exceeds 30% pretty regularly. Luke, basically says that there's nothing to be gained from exceeding 30% and it requires more recovery and increases risk of injury. 2. and this is perhaps more important with regard to the effectiveness of the training plan. The training week run Thurs - Tues with the long run on Sunday. The rest day is Wed. So what you end up with is Hard Tempo on Thursday, recovery run Friday, mid-distance 10 -12 miles on Saturday, Long run 16 miles on Sunday, 10 mile easy Monday, Hard Intervals Tuesday, rest.
 
Yes, you read that correctly, there are places in the plan where you run 10 miles both days on either side of that 16 mile long run.
 
I will admit that when I read the article in RunnersWorld, my first impression was that the person that was running this training plan was a former D1 track guy and could therefore get away with what the plan contains. But now that I've perused the entire plan, I have little doubt that it could be effective. As will all plans, it really depends on how diligently and how well the person can execute it. With a plan like this you really need to work hard to maintain the structure of the plan for it to work, and you have to hit the goal paces. 
 
Another difference is that in a typical Pfitz plan, you'll get anywhere from 2 - 4 workouts where you run 15 miles with 12 at goal marathon pace. The Hansons plan has you running that type of run almost every week. You'll get a lot of time spent running at goal marathon pace, and none of it is in the 16 mile long run. 
 
Last summer was a struggle and one of those 22 mile Long runs took me over 3 hrs 15 mins. So, I'm not complaining about the 16 mile aspect of the long run. I just hope I still have wheels with 4.2 miles left to go. 
<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by KP <a href="/forum/thread/74162/thursday-fitness-6-9-2011#post_2002778"><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> Wow...slow fitness day!
 
8 miles for me with 6x0.5 mile at temp pace. It all 6 of 'em. Feel pretty good about this run despite the summer cold that is whipping my ass.
 
Timr - what's the name of your buddy's group you worked out with the other night? The crossfit endurance stuff has me intrigued.
</div>
</div>
 
KP - check it out here:
<a href="http://friscorunningclub.com/" target="_blank">http://friscorunningclub.com/</a>
 
My buddy is the guy in the video.

Thursday Fitness, 6/9/2011

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