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The Official OGBoards Running (and Cycling) Thread: (Insert Season Here)

TownieDeac said:
There's little to no chance you can knock out 20 200s at max pace. More likely, run them at 5k race pace or a little faster.

Hills are also my JAM. There are some great hills in this suburban hood I'm currently staying. I may have done three hill workouts in the last 10 days. I had to tell myself to stop because I'm coming off injury and that's dumb.
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yeah, we did our 10x200 on intervals based off our 5k race pace - intervals were just over race pace. it was hard.
 
a workout we (middle distance guys) did in track in hs was 20-20s where you were doing the 200s at your 800 race pace, so for me between 30 and 32, and basically just see how many you can do

killer
 
TownieDeac said:
There's little to no chance you can knock out 20 200s at max pace. More likely, run them at 5k race pace or a little faster.

Hills are also my JAM. There are some great hills in this suburban hood I'm currently staying. I may have done three hill workouts in the last 10 days. I had to tell myself to stop because I'm coming off injury and that's dumb.
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I have yet to really work in actual hill repeats more than a couple times. I had them on my last half plan, but I rolled my ankle and missed almost all of the one's scheduled. I feel like I would get annoyed with deliberate hill repeats, so I try to just pick courses with a lot of incline.
 
TownieDeac said:
these kind of pyramids are great, but i need more rest than that right now

i like 4, 8, 16, 8, 4 twice with ample rest
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What do you do for your rest? I currently jog the distance of the effort interval if it's 400m or under. If my intervals are 800m or 1600m, I will just jog 400m.

Point of reference, my max effort for a 200m is probably 35s or so.
 
Deacfreak07 said:
I have yet to really work in actual hill repeats more than a couple times. I had them on my last half plan, but I rolled my ankle and missed almost all of the one's scheduled. I feel like I would get annoyed with deliberate hill repeats, so I try to just pick courses with a lot of incline.
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when i do hills i give myself a ton of recovery time

there's a hill near me here that's about 400m and pretty steep

when i do repeats on that (8 typically) i give myself an 800m recovery in between

good workout, about 6 miles
 
Deacfreak07 said:
What do you do for your rest? I currently jog the distance of the effort interval if it's 400m or under. If my intervals are 800m or 1600m, I will just jog 400m.

Point of reference, my max effort for a 200m is probably 35s or so.
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yeah same, but i think the best case is to get as close as you can to resting heart rate
 
Speaking of predetermined running patterns...

I'm really gonna try my best to roll with the 3:30 pace group on Saturday, but I'm #nervous that I'll get all jacked up like last time and run ahead, then burn out around 20-21. Convince me I can do it guys!
 
lbE08 said:
whaaaat. i can't imagine going from 180 back down to 55. is that real?
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if heart rate is a bad proxy for you, VO2 might be better

just close to better breathing patterns/heart rate

and i find it hard to believe an endurance athlete like you, leebs, would have trouble with heart rate recovery times
 
BillBrasky said:
Speaking of predetermined running patterns...

I'm really gonna try my best to roll with the 3:30 pace group on Saturday, but I'm #nervous that I'll get all jacked up like last time and run ahead, then burn out around 20-21. Convince me I can do it guys!
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start with the 3:40 group and get all jacked up and run sub-3:30?
 
The Official OGBoards Running Thread: Boston. Meb. America.

TownieDeac said:
start with the 3:40 group and get all jacked up and run sub-3:30?
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Last time I tried to go with the 3:50 group but got antsy by Mile 3 and started going out ahead on my own. Ended up running around the 3:20 group until I stopped to piss around 16/17, and started dropping back. I don't remember being passed by the 3:30 group, but it might of happened. Finished right at 3:32:50.

So with my goal being sub-3:30 Im trying to figure out what I should do.
 
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BillBrasky said:
Speaking of predetermined running patterns...

I'm really gonna try my best to roll with the 3:30 pace group on Saturday, but I'm #nervous that I'll get all jacked up like last time and run ahead, then burn out around 20-21. Convince me I can do it guys!
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What you really need to be worried about is getting diarrhea like 1/2 way through your run and it spilling out of your shorts and sloshing all down the back of your legs and then you have to finish the race covered in your own filth. I hear that happens a lot.
 
The Official OGBoards Running Thread: Boston. Meb. America.

Say Hey Deac said:
What you really need to be worried about is getting diarrhea like 1/2 way through your run and it spilling out of your shorts and sloshing all down the back of your legs and then you have to finish the race covered in your own filth. I hear that happens a lot.
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Now that is a real possibility. I was convinced that I at least sharted myself in a Half I ran in Boone two years ago. Luckily I didn't.

That was the last time I ate a burrito and salsa the day before a race.
 
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TownieDeac said:
if heart rate is a bad proxy for you, VO2 might be better

just close to better breathing patterns/heart rate

and i find it hard to believe an endurance athlete like you, leebs, would have trouble with heart rate recovery times
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You would think. We did min on/min off intervals on the bike last week at 125%/55% of max power with the intention being you get your HR back down during the 55%. My avg HR was 165 for the hour. Granted, it comes down pretty quickly when I stop, but I struggle with active recovery like that.
 
55% is still pretty fast recovery - i'm borderline walking pace, but jogging motion for most recoveries

dunno if that's bad practice, but i give myself a ton of recovery in order to get more out of the intervals
 
I did a disjointed little speed session this morning but ran out of time to even do everything I'd intended. 1600 warmup then 400 800 800 400 with 400 recovery between each - at least 200m of it just straight walking before starting to jog again. I meant to do a mile in the middle to make it sort of a pyramid thing but that's what I didn't have time for. I'm way way slow compared to where I feel I should be. Felt really awkward in trying to run fast. Need to work on my form a lot.

Also it was chilly out and I figured running fast-for-me would get me warm, but I never got warm what with all the recovery walk breaks. Couldn't feel my hands.
 
Just registered for a 5k next weekend... included in the waiver was the following: "I assume all risks associated with running in this event, including to but not limited to: falls, contact with other participants, effects of the weather, traffic, the condition of the road, and gastrointestinal discomfort."

All the standard stuff but then I don't believe I've ever seen gastro issues mentioned in a race waiver before. It made me chuckle. 5ks are not a problem but the tummy is definitely a hazard associated with distance running!
 
Deacfreak07 said:
http://fittish.deadspin.com/do-you-...heyre-probably-bast-1567215283?rev=1398370013

Met this chick at a race last year. This is pretty fucked.
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The comments below get me. So many people seem to think it's not a problem at all.
a - banditing races is a shitty thing to do. period.
b - it's unsafe
c - Boston is HARD to get into, however you do it, and to cheat your way in is super lame.

Not sure what their punishment should be, other than paying for their race... The medal is justifiably theirs because they did actually run/finish the event (I could maybe buy that), they just got there the wrong way.
 
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