Actually I'm training to do my first 100miler next year...We'll see what happensSo what are you training for Robin? Thats a lot of work.
last year I ran a couple ultras up to 100K,this year I didn't run any so next year something has to happen
Actually I'm training to do my first 100miler next year...We'll see what happensSo what are you training for Robin? Thats a lot of work.
I think you overdid it with the lifting(my guess),what helps me to recuperate is some lifting,for instance doing cattlebell swings,clean&jerk or squating.What I do is throw on some weight(140lbs or so for squats) and do 3 sets of 15-20reps.When I'm in muscular pain it really helps me.I had a race over the weekend one I ran last year as well. I was about 23 minutes slower this year and I am trying to figure out why? This was my first race in Luna's and I am wondering if that had something to do with it? I think the 5 days of lifting before the race took it's toll as well. My legs felt tired the entire race.
On the other hand I went mountain biking the next day and my legs felt really strong for the 4 hours of riding. It was a demo day and I was riding $4k-$6k bikes so that might have something to do with it. I think the weight training gives me a definite benefit mountain biking but much less running, maybe even detrimental?
Yeah,the expensive bikes might help,but don't think to much of it eitherYou can only go so fast...I had a race over the weekend one I ran last year as well. I was about 23 minutes slower this year and I am trying to figure out why? This was my first race in Luna's and I am wondering if that had something to do with it? I think the 5 days of lifting before the race took it's toll as well. My legs felt tired the entire race.
On the other hand I went mountain biking the next day and my legs felt really strong for the 4 hours of riding. It was a demo day and I was riding $4k-$6k bikes so that might have something to do with it. I think the weight training gives me a definite benefit mountain biking but much less running, maybe even detrimental?
Hmmn, interesting. I'm actually pretty fast when sprinting. What I would like is for my aerobic pace on longer runs to drop a bit. It had been until July, so I think maybe I've been overtraining the long runs since then. Mostly, I think I need to do more tempo-paced running, either as a proper tempo run or as tempo-paced intervals within a longer, aerobic run. That's what my body is telling me anyway. I'm thinking of limiting my long runs to the 10-to-12-mile range for a while, and focus more on making the weekday runs a bit faster. We'll see. Like you say, losing some weight would also help, but right now I'm also making a push on the strength end of things, so I don't want to mess with diet too much, and I'm damn sure not going to sacrifice any upper body strength for greater speed on longer runs.Lee to get faster,aside from the obvious (speed intervals,strenght training).Last year I read this book on marathon running,there was that this exercise I liked, you go out walking for a mile 2times a week(for example) and try to take steps as large as possible.this has helped getting faster.I thought of it as BS but was to curious to find outI considered the possibility of losing more weight,which will get me to be faster for sure!Then again I don't want to look like Haile Gebrselassie...
That's an interesting point Robin. I think my daily run-commutes might function as recovery runs, but sometimes it feels like they hinder, like a whole day off from running might be better. Still too early to tell I guess.a half hour on the elliptical helps clear up muscles too.I have this little set-up in the living room.
I think training for recuperation is underrated by amateur athletes.
Lee I thought you were really liking the whole running every day thing? For me it was great for a while, but then my body just needed a break so I ended up giving it a big break. I do agree with Robin about using an elliptical or bike on non-running days to keep the legs loose and work out the kinks and soreness/stiffness. Thinking about using the money I get for selling my bike, trainer, and bike work station on an elliptical or recumbent bike for out in my home gym. I do miss having the recumbent bike from my old gym a lot. Was nice to be able to go ride for a half hour at an easy pace while still keeping the cadence up. Always seemed to help me keep loose.Hmmn, interesting. I'm actually pretty fast when sprinting. What I would like is for my aerobic pace on longer runs to drop a bit. It had been until July, so I think maybe I've been overtraining the long runs since then. Mostly, I think I need to do more tempo-paced running, either as a proper tempo run or as tempo-paced intervals within a longer, aerobic run. That's what my body is telling me anyway. I'm thinking of limiting my long runs to the 10-to-12-mile range for a while, and focus more on making the weekday runs a bit faster. We'll see. Like you say, losing some weight would also help, but right now I'm also making a push on the strength end of things, so I don't want to mess with diet too much, and I'm damn sure not going to sacrifice any upper body strength for greater speed on longer runs.
That's an interesting point Robin. I think my daily run-commutes might function as recovery runs, but sometimes it feels like they hinder, like a whole day off from running might be better. Still too early to tell I guess.
Well, I don't really like or dislike them. They're just sort of there. I do them, and I no longer have to brace myself mentally to head out in the cold, dark morning, but it's hard to say how much I benefit from them in terms of running fitness. The run-commutes the day after a longer run seem to be getting easier, as my recovery time in general seems to be getting better, but I'm not sure how much those short runs contribute to the recovery, or if I would be better off with complete rest. I just know I was starting to break the 9mm pace barrier for my aerobic runs late July, but since then I've been slower.Lee I thought you were really liking the whole running every day thing? For me it was great for a while, but then my body just needed a break so I ended up giving it a big break. I do agree with Robin about using an elliptical or bike on non-running days to keep the legs loose and work out the kinks and soreness/stiffness. Thinking about using the money I get for selling my bike, trainer, and bike work station on an elliptical or recumbent bike for out in my home gym. I do miss having the recumbent bike from my old gym a lot. Was nice to be able to go ride for a half hour at an easy pace while still keeping the cadence up. Always seemed to help me keep loose.
Hmmn, interesting. I'm actually pretty fast when sprinting. What I would like is for my aerobic pace on longer runs to drop a bit. It had been until July, so I think maybe I've been overtraining the long runs since then. Mostly, I think I need to do more tempo-paced running, either as a proper tempo run or as tempo-paced intervals within a longer, aerobic run. That's what my body is telling me anyway. I'm thinking of limiting my long runs to the 10-to-12-mile range for a while, and focus more on making the weekday runs a bit faster. We'll see. Like you say, losing some weight would also help, but right now I'm also making a push on the strength end of things, so I don't want to mess with diet too much, and I'm damn sure not going to sacrifice any upper body strength for greater speed on longer runs.
That's an interesting point Robin. I think my daily run-commutes might function as recovery runs, but sometimes it feels like they hinder, like a whole day off from running might be better. Still too early to tell I guess.
Getting faster on longer runs is mainly a case of heart-capacity,which we build on by doing interval/resistance training.You also mentioned that you don't sleep very much,though you feel rested,that might not be the case?I've been struggling with sleep too,I watched some documentaries of ultrarunners,they all say the same:"sleep is the number 1 most important tool."The runners I met in Kenia sleep up to 12hrs a day some even 16(not every day,but when needed)!!It's a thing to consider,they all give pointers on how to achieve better/longer sleep.I won't go into how I do it since I sometimes try pretty extreme things to achieve what I want.I got this video,he has some hands on means to get the job done.Hmmn, interesting. I'm actually pretty fast when sprinting. What I would like is for my aerobic pace on longer runs to drop a bit. It had been until July, so I think maybe I've been overtraining the long runs since then. Mostly, I think I need to do more tempo-paced running, either as a proper tempo run or as tempo-paced intervals within a longer, aerobic run. That's what my body is telling me anyway. I'm thinking of limiting my long runs to the 10-to-12-mile range for a while, and focus more on making the weekday runs a bit faster. We'll see. Like you say, losing some weight would also help, but right now I'm also making a push on the strength end of things, so I don't want to mess with diet too much, and I'm damn sure not going to sacrifice any upper body strength for greater speed on longer runs.
That's an interesting point Robin. I think my daily run-commutes might function as recovery runs, but sometimes it feels like they hinder, like a whole day off from running might be better. Still too early to tell I guess.
Yah, I've been overdoing the sleep-deprivation lately. And now I got a head cold because of it. I started to feel the symptoms Monday. A nap then might've nipped it in its bud. Instead I spent several more days sleeping just 5 hours a night and then it really hit me Friday. It didn't help that during the week I had to get up a lot when the kids were coughing.Getting faster on longer runs is mainly a case of heart-capacity,which we build on by doing interval/resistance training.You also mentioned that you don't sleep very much,though you feel rested,that might not be the case?I've been struggling with sleep too,I watched some documentaries of ultrarunners,they all say the same:"sleep is the number 1 most important tool."The runners I met in Kenia sleep up to 12hrs a day some even 16(not every day,but when needed)!!It's a thing to consider,they all give pointers on how to achieve better/longer sleep.I won't go into how I do it since I sometimes try pretty extreme things to achieve what I want.I got this video,he has some hands on means to get the job done.
sleeping bit starts at 17.30min.I think you know that training in the mountains helps tremendously,altitudetraining is fantastic.We used to go to italy(the alps) 3 times a year.Just doing LSD there for 8-12days,you come back a changed person!
The benefits you can feel up to 6weeks afterwards,then decline sets in for me.So practically everybody should go do that stuff every 2months lol.
Now if we can only win the lottery and we'd be set...
Hmmn, I still get email notifications from this thread. I don't do that anymore anywhere else on BRS.Haha the 40 day experiment was interrupted by life. I did like the routine but it did get boring after 3 weeks. My legs grew quite a bit which I wasn't very happy with either.
I came across another place from some guy I stalk on another site. It was really handy when I could only get to the gym twice a week but was similar to what you mentioned in the other post. It's pretty simple and consists of heavy timed leg work dead and squats 1 or 2 reps on the minute for 20 and then laddered supersets of bench/press and pull ups/rows. It's a relatively high volume heavy scheme but spread out more than the typical 5x5 etc... I also felt like the lower reps did not lead to weight gain but did build strength. The only bad part was you would be pretty sore the next day due to the lack of frequency but heavy reps. It goes pretty fast too and you can add additional work at the end.
I think it would be a great plan to mix in for 4~6 weeks.
Yah, one advantage of doing things every day is that there's no pressure to have a good run or workout on any particular day. If the energy isn't there, I can just run slow or lift light. Also, although I have a six-day schedule for lifting, the last two workouts can collapse into one if I miss a day. I also don't sweat missing the secondary exercises. Like yesterday, I didn't have much time, so I just did the bench press and skipped the flies, dips, curls and triceps extensions. As long as you do the big lifts, for at least 10-15 minutes 4-6 times per week, you'll always make progress I figure.Yeah I liked doing both in one day too. As long as you are eating and sleeping enough and staggering the hard efforts between lifting and running it should work great.
Your getting strong too nice. Pull ups are a tough one for me tto think doing heavy rows was definitely beneficial but working them frequently always helps too.
I am thinking of re-outfiting the garage at my new place but having a hard time figuring out what to get. Maybe just a rack, bench and weights? Maybe a trap bar? The place we are moving has good trails for running and mountain biking and my bike commute will be around 20 miles a day so that stuff is covered now I just need some lifting time. Any other recommendations that I'm not thinking of?
Cool.I ordered some weights a bench and a rack. I am also going to pick up a landmine. Can't wait to get back into lifting it's been 5 weeks now since I lifted last. I get the weights next week and the other stuff in a month. So buckets of dead lifts, presses and rows. Maybe some cleans and front squats?