Tuesday, April 5 - Workouts!

donskiman · Apr 5, 2011

Good morning!
 
Early work for me today. Had to get my run in first.
 
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36m 24s - 4.15 miles - 08m 46s/Mi 
6:00 AM 
Equipment: Nike Pegasus 04/11 
Cold/low 30s - Clear and light wind. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Started in the dark and picked it up as it got lighter. Stretching afterward.
 
 
Have a great day everyone!

AdCo · Apr 5, 2011

Still nothing for me.. the stomach thing is KILLING me, but I'll somehow make it through Boston! I have lost 10lbs, so that's a plus, as I had it to lose.

Thor · Apr 5, 2011

Good morning, TEAM LIT!
 
Yoshi/Alaska Mike: My "theory" on taper is that those who like it are those who either did all the right work, and did it to the max, where they are ready for the break mentally AND physically, or those whose bodies are so beat up, maybe from getting all of their work in (but not necessarily), that they need the down time to heal. You both are in the first bucket.
 
Me...
 
4 mile easy run early this morning. Calf was okay for first mile then stayed at a dull pain. Didn't even try to push it. First run since the marathon where I was able to stride without compensating, so that's a plus, but I had to keep the stride short to do it. Still not feeling good about being able to do Boston. But the good news is that I have two more weeks. I won't do it if I feel I will further injure -- not worth it. But I will if I feel I can jog it in without issue. Not there yet.
 
Great day!

Alaska Mike · Apr 5, 2011

Thor - one of the things that my coach and I are concluding is that with me turning 40, I need more recovery time. I just don't bounce back from hard workouts or races as quickly anymore. That's a probable explanation for my sucky workouts after my half marathon a week ago. My coach is giving me more recovery workouts in the leadup to Boston this year than what I've seen in the past.
 
Heeling vibes coming your way, and to Adam.
 
For me, Yasso 880 workout today. It was 880 yards instead of the usual 800m because 0.5 mi is easier to figure out on the treadmill. Easy 20 min WU, followed by 0.5 mi @ 2:35 pace with 2:35 recovery. CD to round things out to 1 hr 30 min. 12.25 miles. Felt tough, but doable. Sticking with my goal of 2:35 for Boston.
 
Have a wonderful day, peeps!
 
Mike

Tri-Tammy · Apr 5, 2011

Adam- Have you gone to a dr. about your stomach stuff? 
Mike- So, we turn 40 and just like that, we need more recovery time? 
 
Me- 1 hr of moderate aerobic intensity on the trainer tonight.

AdCo · Apr 5, 2011

TT: I went to the ER over a week ago and they said viral, and did some blood tests, but nothing major. Yesterday I went back to the Doc yesterday and they are running some more tests, mostly to rule things out, but hey, it's fun

I AM at work today, so we'll see if I can make it through the day.. at least I'll have a nice taper

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Tri-Tammy <a href="/forum/thread/73333/tuesday-april-5-workouts#post_1992589"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Adam- Have you gone to a dr. about your stomach stuff? 
Mike- So, we turn 40 and just like that, we need more recovery time? 
 
Me- 1 hr of moderate aerobic intensity on the trainer tonight. 
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jenotter · Apr 5, 2011

AdCo - I'm so sorry you're still dealing with this thing!!! I really hope you start some serious healing this week.
Thor - glad to hear you had a good run today! Keeping my fingers crossed for Boston....
 
Celebrating the Little Otters' 4th bday today...starting with an early morning solo run. ha! 8 miles took me around the neighborhood and lake. I'm feeling very sore today...not sure why. But it was a beautiful morning and looking forward to a great day.

MBannon · Apr 5, 2011

Gotta hop on the trainer tonight. Life is crazy-hectic! Hope all you sickies and injured folks get better real soon, sorry I haven't been posting much lately. April 15 is approaching, life should be more normal after that. I hope!!!

pcsronbo · Apr 5, 2011

50min in the pain cave. 20wup with 3x2min M.E. Drills. Main set 25min z4 fast cadence ok that hurt. I'm a masher so the high cadence is hard (but needed). 220watts and 95cadence. I'm not sure I'm buying into the 220. Seemed way too easy for that. 
Fib 30min run with 10min z4. Ripped out a 9:08, my second fastest mile ever. And I was holding back a tad. Wow. Cool.

cak73 · Apr 5, 2011

Thor...hope you're on the mend!
Adam...you, too!
Ron...nice work! Probably just about any effort in the pain cave is going to feel easier than your effort in Nevada last weekend!
 
 
4.76 mi run for me. Pretty good pace for a zn 2 avg run. Left anterior tib still barking, so I put it in a bucket of chilly water and ice for several minutes post run.

zojmn151 · Apr 5, 2011

Weights and 1500 yards in the pool this am...

Alaska Mike · Apr 5, 2011

No, old age is sneaky. You're going along, having fun, then one day you turn around and realize 'damn, I'm old!'. It seems like just yesterday I was a college pup trying not to get smoked by the geezers at the local road races. Now I'm the geezer who takes great pride in laying down some hurt on the kids come race day. But some of the dumb things I did as a kid (i.e. racing the Equinox marathon having not run in the past six months and spending the night before drinking beer with buddies) I'm pretty sure would kill me now. I'm faster than ever, but my margin for error is much smaller.
 
Mike 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Tri-Tammy <a href="/forum/thread/73333/tuesday-april-5-workouts#post_1992589"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Mike- So, we turn 40 and just like that, we need more recovery time? 
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Tri-Tammy · Apr 5, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Alaska Mike <a href="/forum/thread/73333/tuesday-april-5-workouts#post_1992699"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> No, old age is sneaky. You're going along, having fun, then one day you turn around and realize 'damn, I'm old!'. It seems like just yesterday I was a college pup trying not to get smoked by the geezers at the local road races. Now I'm the geezer who takes great pride in laying down some hurt on the kids come race day. But some of the dumb things I did as a kid (i.e. racing the Equinox marathon having not run in the past six months and spending the night before drinking beer with buddies) I'm pretty sure would kill me now. I'm faster than ever, but my margin for error is much smaller.
 
Mike 

 

 
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Okay, I'll agree that you can't get away with the undertrained and spectacular performance route the older you get. At least not without serious pain and suffering. I just don't think 40 is old. We just need to spend a little more time training AND recovering in order to perform well.

Yo Sake · Apr 5, 2011

Thor - It sounds like recoverying is going, not as quickly as you might have liked, but going forward. Still 2 weeks you have. Hope you make it to the start line.
Adam - so sorry this sickness is going for some time. Losing 10lbs being sick is no fun. Hydrate, hydrate, and hydrate. I am sure your solid aerobic base will do the job come Apri 18.
Mike - I am confused. I thought Yasso 800 was 800m (0.5mile) x 10 (?)? What is 880yd (which is a bit over 800m)?
 
About aging and recovery. Since I have never run competitively in my younger days, all I know is age 37 and after. Nonethess, at age 44, recovery is getting slower. I was kind of shocked how long it took (may be still taking) to recover from the hard effort at half marathont two weeks ago. Higher mileage training than ever before has probably something to do with it too. But of course, as I read somewhere, " you are undertrained for a marathon if you can't recover fully within two weeks". 
 
Complete rest day! Well, except Mom & Daughter Volleyball game. That was tiring. A few bruises on the knee, and arms all red but all good.

Alaska Mike · Apr 5, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Tri-Tammy <a href="/forum/thread/73333/tuesday-april-5-workouts#post_1992703"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Okay, I'll agree that you can't get away with the undertrained and spectacular performance route the older you get. At least not without serious pain and suffering. I just don't think 40 is old. We just need to spend a little more time training AND recovering in order to perform well. 
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40 isn't old, but it is older. My comments were made with tongue in cheek. I'm just finding that now, as opposed to 2006 when I started running again, I need more recovery time after races and I can't do as many back-to-back quality days.
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Quote:
<div class="quote-block">Originally Posted by Yo Sake <a href="/forum/thread/73333/tuesday-april-5-workouts#post_1992715"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Mike - I am confused. I thought Yasso 800 was 800m (0.5mile) x 10 (?)? What is 880yd (which is a bit over 800m)?
 
About aging and recovery. Since I have never run competitively in my younger days, all I know is age 37 and after. Nonethess, at age 44, recovery is getting slower. I was kind of shocked how long it took (may be still taking) to recover from the hard effort at half marathont two weeks ago. Higher mileage training than ever before has probably something to do with it too. But of course, as I read somewhere, " you are undertrained for a marathon if you can't recover fully within two weeks". 
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Back before these newfangled metric systems, tracks were 440 yards (0.25 miles) instead of 400m. So the Yasso 800 workout is also called the Yasso 880 workout depending on whether you use meters or yards. The extra slightly less than 5 meters you add for meters verses yards really doesn't impact it much. Since I was using a treadmill I did 880's (0.5 miles) instead of 800m for ease of measuring. On the track I would have used 800m because that's what all the tracks in my area are. I called it a Yasso 880 workout because I was actually running 0.5 miles which is not the same as 800m and I'm anal-retentive.
 
I don't think I agree with your quote that you're undertrained if you can't recover fully from a marathon in 2 weeks. I think it depends upon a lot of things, including age. My coach tells me all the time that I'm still recovering 3 to 4 weeks after a marathon. I'm good enough to race a hard half marathon 2 weeks after a solid Boston, but I'm still only about 90% or 95%.
 
Mike

Yo Sake · Apr 6, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Alaska Mike <a href="/forum/thread/73333/tuesday-april-5-workouts#post_1992717"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> 
40 isn't old, but it is older. My comments were made with tongue in cheek. I'm just finding that now, as opposed to 2006 when I started running again, I need more recovery time after races and I can't do as many back-to-back quality days.
Back before these newfangled metric systems, tracks were 440 yards (0.25 miles) instead of 400m. So the Yasso 800 workout is also called the Yasso 880 workout depending on whether you use meters or yards. The extra slightly less than 5 meters you add for meters verses yards really doesn't impact it much. Since I was using a treadmill I did 880's (0.5 miles) instead of 800m for ease of measuring. On the track I would have used 800m because that's what all the tracks in my area are. I called it a Yasso 880 workout because I was actually running 0.5 miles which is not the same as 800m and I'm anal-retentive.
 
I don't think I agree with your quote that you're undertrained if you can't recover fully from a marathon in 2 weeks. I think it depends upon a lot of things, including age. My coach tells me all the time that I'm still recovering 3 to 4 weeks after a marathon. I'm good enough to race a hard half marathon 2 weeks after a solid Boston, but I'm still only about 90% or 95%.
 
Mike 

 
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Thanks for the Yasso 880 vs 800 explanations. 5 meters makes some differences for faster crowd who is fighting for seconds.
 
Woops, one clarification about what I quoted. That is for recovering from a half marathon while training for a marathon.

hobey · Apr 6, 2011

5 miles easy. Everything seems back to normal after Sunday's flame-out. Phew! Now to focus on peak week...

pcsronbo · Apr 6, 2011

You'd think, but I've spent so much time in Z2 (low Z3) as compared to Z4 that Z4 just plain sucks right now. I'm already noticing it getting easier, but that transition from NOT doing those zones to suddenly doing them again is somewhat brutal. And 25min nonstop was a long segment - esp to be following by 10min Z4 on the run. So it was a relatively short day, 1:20 - but it was high intensity and full of the suck. Tuesdays seem to be CC's favorite "hurt" day! 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by cak73 <a href="/forum/thread/73333/tuesday-april-5-workouts#post_1992679"><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> Ron...nice work! Probably just about any effort in the pain cave is going to feel easier than your effort in Nevada last weekend!
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Stitcher · Apr 6, 2011

COLD track workout.
 
Neither Rabbit nor I were completely feeling the love, so rather than try to descend the entire workout, we found a pace and stuck with it.
Or, I did at least. She took off at times and it felt like she was trying to descend but then she decided to move to the outside lane so that I could catch up.

I descended the first 3 laps, then held that pace (w/in 1 second per lap) for the next 4, then dropped it again on the last lap.
Overall, averaged a 10:08 mile. TUFF effort for me, but not impossible. 
I didn't get that burny/itchy/hurty feeling in my chest until about 100 yards from the end.....and the first time we did this workout, I had that feeling for the last two laps. So, that's better, right?
 
Oh....and I'm over 40 too.
I agree, it takes longer to recover after hard efforts.
 
Rabbit then proceeded to try to hand me my ass in the gym. I held up pretty well. This morning, I'm only feeling the flys that we did, and the shrugs. Legs are pretty good. Yay.

Dougie Fresh · Apr 8, 2011

I agree with others here: 40 isn't old. It just feels old

3.8mi run after work. The wheels came off on the back stretch. My chest was very tight and the legs felt week. I think it's still taking a while to get over this chest thing.

Tuesday, April 5 - Workouts!

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