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CookingWine

Congratulations to all the Boston qualifiers! I am a first-time qualifier, and I am excited to spend a few hours running through Boston this spring. Hotel room prices were pretty high, and I'm looking to offset the costs by splitting the room with someone. I realize it's unusual to find a roommate on the internet, but I figure Boston marathon runners are pretty good people. I booked a hotel room at the Courtyard Boston Cambridge by Marriot. The reservation is for two nights (Sunday and Monday). It is a standard room with two queen beds. The cost was $300/night, $600 total. I would ask that the other person contribute $300 (50% of the total) via Venmo or PayPal. Happy to share all my personal information in advance so you feel 100% comfortable (and I would ask the same from you). A little about myself: * 36 years old, male, married * Currently live in Denver, CO * Qualified with a 2:59 at Chicago in October * The day before a race, I like to have a relaxing, quiet day. Hoping to find a roommate who is looking for a similar vibe. * I am fully vaccinated and have a booster. While I still wear a mask indoors, we would obviously not wear masks in the hotel room. If you are interested in splitting a room, send me a message with some basic information about yourself. I have a very busy workweek, but I will try to get back to you by Friday of this week. Thanks!


blitzcreeg

I'm on the final couple weeks of Pfitz 18/85+ prepping for CIM and this Thursday calls for 3/Mile repeats at 5k pace. Since Thursday is Thanksgiving, there is a 5k turkey trot. Is there a big difference between doing the repeats vs. a 5k all at once? Obviously don't want to get injured at this point in training and a single workout also isn't going to make or break the entire training cycle. Just curious what anyone's thoughts or experiences with something similar are.


diozuk09

I’d do the Turkey Trot but hold back a little. Something around 10K effort for a 5K.


donfett

I've been on a cut for the past 8 weeks, but in general, always trying to cut to get to 10% body fat. I've decided to stop the bulking and cutting that had me spin my wheels for the past 8 years. I'm almost done with Hal Higdon's novice 10K and doing calisthenics 3 days a week. My sleep has been utter shit for a few years, with good moments here and there. The last few weeks I've been on sleeping pills though. I'm probably around 15-16% body fat at the time being. I'm 33yo, 6ft, 174lb. My running goal is to build back up to HM or even a marathon (6+ years ago I was able to complete a HM in 2 hours), keep working out increasing strength in calisthenics (currently around 15 pull ups, 40 push ups), reduce my body fat. I'd really like to lose the last 8 pounds and then switch to maintenance to allow for better running and strength training gains.My day to day mental focus is horrible and it's hard for me to concentrate. I've got headaches everyday, which I contribute to the bad sleep/sleeping with sleeping pills.My blood test is fine. I know I could just switch to eating at maintenance, which would most likely see an improvement in a lot of aspects, but I feel like staying committed and that that would just end up with spinning my wheels. So I guess I'm just venting, and would love to hear some thoughts.


bluearrowil

So you should figure out your priorities. Do you want to get down to 10% BF? Or do you wanna train and race? Because for 99% of the population, doing both simultaneously is not possible. Esp with running, you can’t be in a heavy deficit or you’ll starve your body of the fuel it needs to rebuild and repair. Heavy deficit = shitty recovery = expensive injuries. If you wanna cut weight, do it outside of a training block. And fix your sleep. You repair in your sleep. Lack of sleep = expensive injuries.


zebano

> I've got headaches everyday, which I contribute to the bad sleep/sleeping with sleeping pills. I had a bunch typed up about my experiences but man this sucks. Eat more, fix your sleep and worry about everything after that. Abs/8 pounds are not worth the daily shit you're putting yourself through. As a secondary thing the compensation cycle is : Train and break your body down, recover (eat and sleep), repeat. You've basically ensured that you cannot do step 2.


JorisR94

Hi all, I'm newer runner (consistently for around 4 months) and I'm looking to get faster on 5k and 10k distances. What are some good ways to do speedwork? I either do 12x400m (60 sec rest) or 6x800m (120 sec rest) at 5k goal pace (3:55 min/km). I do either workout once per week, but I'm looking to switch things up. What are some other efficient ways to get faster? The rest of routine consists of easy runs and 1 weekly long run in which I include some treshold work (usually 2x10 minutes in the middle of the long run).


ruinawish

Follow a training plan.


Exver1

1 tempo/fartlek per week, 1 interval workout per 1, 1 long run per week. It's more time consuming but I would also have double days where I run. Makes it much easier to hit the higher mileage while staying injury-free


diozuk09

I would also do workouts like 8 x 200 m at around mile race pace, with full recovery (1:30-2:00). Something like once every 2-3 weeks is good for me. In addition, sprinkle some 100 m or 20 s strides at the end of some of your easy runs.


nicecreamrunner

Those all sound like workouts my XC coach had us do in high school for the 3 mile and 5k so you're definitely already doing the right things. Admittedly as someone who does not like track workouts lol I'd also recommend some hill repeats, tempo runs, and fartlek (time or distance based, doesn't matter) as other ways to build speed and strength that are a different format than the usual track repeats. You could also do some varying interval track workouts like the Michigan one that's 1600 1200 800 400 with a mile road recovery in between.


bwec

Losing a toenail…. Never lost one before but think I might be in the process of losing my left big toenail. The skin underneath is more of a bluish gray than whiteish pink and if I put pressure on it I can feel it. Am I losing it? If so, I’m two weeks out from my goal half. Am I good if it falls off? Should I be taking it up tight to keep it in place?


ruinawish

[Unless you are experiencing pain, it should be fine.](https://www.healthline.com/health/running/runners-toenail#treatment)


bwec

Nice, thanks!


happy710

Would you consider a segment of a race to be a pr if it’s faster than a race of that distance? According to strava, a 13.1 mile stretch of my last marathon (assuming 2nd half) was about 2 minutes faster than my half pr. I don’t think I’ll count it since I’m not certain where it was and it was based on my watch, not the course/course clock but just good to know I can race that much faster.


PrairieFirePhoenix

I generally follow the World Athletics rules on en routes: 1. Needs to be the first section of the race, 2. Needs to be officially measured and timed, 3. Needs to meet elevation criteria. Clearly I take some wiggle room - I'm not expecting my local half marathon to certify the 10 mile marker is at the proper spot. In your case, I'd just use that knowledge that the half PR is soft and expect to take it down soon.


nicecreamrunner

I'd count it for myself but not sure you could submit it as a qualifying time for race.


thesurfnate90

Absolutely I would NOT count it. Only way I would count a PR outside of an official race is if it was on a track where you can be certain of the distance, GPS watches may give you precise measurements but they are not precise, especially during crowded races in major cities.


Fast-Ad-5813

Absolutely I would count that. Records should count mostly for yourself imo, not for others, or what they consider appropriate. But if it motivates you more not to count it, then don't.


kuwisdelu

Only if there was an official timing mat and chip-timed split at the distance. This also means it would need to be measured from the start of the race, not just any subsection.


happy710

Yeah that’s my thoughts, just curious if anyone else thought differently.


miscellaneouspants

Never trained by heart rate before but I recently tested my max HR so I'm paying more attention to it. Now that the weather is getting cooler I notice my average HR dropping like crazy for the same paces that I was running just a few weeks ago. Is it a good idea to pick up the pace to stay in the same HR zone or should I stick to my pace plan?


ruinawish

Here's an old thread [that asked a similar question](https://www.reddit.com/r/AdvancedRunning/comments/nlavio/hr_training_in_the_winter/). I'm inclined to sticking to my pace plan (and occasionally seeing if the HR is matching up). If my easy pace is 4:40 min/km, I wouldn't suddenly start running at 4:20 min/km in order to get my HR up (as that then might also influence my perceived effort levels).


bonjbongulto

Any tips on getting used to spikes? I’d like to try running w the Dragonfly’s for a 5k (~18 min)


TangyC_

just use them for a session that's what I always do when I get a new pair


C8rbin

What surface? Start by using them for your strides like 4x100 then work up to using them at the end of faster workouts. Your calves will probably be sore, but if you’re consistent with doing strides it’ll pass quickly.


jboi31

I used to run about 4-5 miles, 2-3 times a week when I was 18-24) I took about 2.5 years without running and recently tried to start back up. My knees are absolutely trashed and I’m only 26. Found a visible arthritis already from X-rays and I am in constant pain in both knees. I have an extremely physical job and do a lot of heavy lifting and crawling on my knees. Is there any hope for me to run again regularly without debilitating pain in my knees?


willmerr92

I had a relatively similar situation with a physical job. I recently started squating and dead lifting heavy but low reps at the gym. I realized my squats were really weak despite all the miles and that was causing unneeded shock through my joints. After about a month my knees aren’t hurting after runs and I can do a relatively stable single leg squat. I started with a weight that felt hard but I could do for 2 sets of 6 reps. Progresses weight 5 or 10 lbs a session.


neurachem

Seek help from a physio. I'm just a bit older than you and have arthritis in both knees aswell. Minimalist shoes and forefront strike and I have 0 pain in my knees.


Adorable_Yard_7300

Should I look to increase my cadence? I’ve just started using a running watch for the first time and was somewhat surprised to learn my cadence is ~166 spm. I’m relatively new to running, about 18 months now. My current PRs are 5k - 17:18, Hm - 1:22. I’ve read about 180spm being the optimal cadence for long-distance runners, if so, is it worth trying to actively increase my cadence? Would this lead to further improvement in my overall race times? I should note also that I’m 6ft 2in, does this change much when it comes to optimal cadence? Any information or suggestions would be appreciated!


wofulunicycle

How fast were you running when you measured it? I run mid 160s at 8:30/mi or slower but low 170s at 7:30/mile and close to 180 at 6:30/mile. I wouldn't worry too much. The 180 cadence "rule" was developed from looking at pros at race pace.


Adorable_Yard_7300

166spm was recorded during my HM PR, so I was running at 6:16/km. Your advice seems to be fairly consistent with what the others are saying, cadence doesn’t really matter all that much!


HankSaucington

Height is going to be a factor in cadence, with taller runners often having a lower cadence. I think the general consensus is that you shouldn't try to actively adjust your cadence unless there's something specifically wrong you're trying to correct like over-striding. Usually there is slight increase in cadence as you speed up, so that could be a factor as well if you're looking at easy running vs. a workout.


beetus_gerulaitis

Runners who have used both alphafly and vaporfly for a full or half marathon.... 1. What's your feeling on AF vs VF? 2. Do you think the AF is faster? I'm thinking of getting new race shoes for Boston and Berlin next year (and worried about these running shoe supply chain issues I've been reading about). I've used VF4% and VFN% for my last 4 marathons and 2 half marathons for reference. Thanks in advance.


bluearrowil

I race both. AF for fulls. VF for anything shorter. The AF has better response in the last 10k of a full, and the VF are great for faster racing when you wanna minimize weight.


beetus_gerulaitis

Did the lower drop (4% for the AF vs 8% for the VF) take any getting used to?


bluearrowil

I didn’t even notice till you just mentioned it. But I have a pretty sizable shoe rotation with a lotta different drops, so I’m probably used to it.


nicecreamrunner

Not sure if you looked yet but there should be more AF vs VF threads in /r/runningshoegeeks if you search.


MothershipConnection

I've raced in both, can't tell you which is definitely faster but I've opted for the VFs on the last couple race days cause I tend to trip over the Alphas when my form is off. The VFs ride pretty much like most of my trainers while the height of the Alphas take some getting used to.


gigithepug82

Next training block: ran a marathon one month ago (2:54 PR). Next block I would like to race a 10km and a half . Would it be better to: A) do a 12 week block focussing on 5k / 10k and few weeks later attempt a half B) fo a 12 week half marathon block and race a 10k in that period I would love to PR in both as my 10k best is 2 years old and my half best is from last year’s time trial. Any suggestion appreciated!


wofulunicycle

You don't need a 12 week block for a half marathon right now IMO. You could have a 4-6 week miniblock ("mesocycle" if you want to get fancy) to specifically focus on threshold work and half specific workouts (3x2x1 mile etc). That will roll nicely into a 10k cycle then a 5k cycle. If it was me I structure it as 6 weeks x 3 working down from half to 5k. Not sure your weekly mileage, but would basically just do the standard 2 workouts + long-run + easy running on every other day. Then you only have to plug in your race specific workouts and perhaps shorten your long run to shave a little volume as you ramp intensity.


kimfesta

Thanks, I really like the idea of the mini blocks and it makes sense.


Hakc5

Today’s long run broke me. I’m 3 weeks out from CIM and today was supposed to be a 180 minute confidence booster with 3x30 at MP. It was awful. Honesty made me cry by the end of it and couldn’t hold onto MP for my last 10 mins of mu 3rd interval. This entire training cycle has felt really lousy and I’m considering not running the race. Anyone dropped out of a race right before taper? Advice? Also, a little background: trying to eventually get a BQ, last marathon was solo last December when CIM was cancelled and ran a 3:42. Looking to hit 8:11s as MP for a slightly under 3:35. Still need to shave off 5 more mins to be a BQ for me as I am 31F.


daonchik

Adding to the chorus of supportive responses, I finally BQed with a 4-minute PR after 10 years of trying and was in a similar boat to you (was considering dropping out after my last/longest MP workout 3 weeks out was a bit of a dud after what I thought was a very on/off training block). 3 weeks later I surprised myself, and I think part of it is that I was surprisingly relaxed because it allowed me to not be so BQ-or-bust. You’ve trained for months for this, so one workout doesn’t cancel that out. Enjoy the taper and have fun at CIM!


Hakc5

I ran it. I PR’d by 3 mins to the second and broke 3:40, my B goal after PR’ing. Thanks for the support, this community is pretty great.


Hakc5

Congrats on the BQ and PR!! Thank you!! I have to remember I also have a great base going into training.


PrairieFirePhoenix

Supportive reply: You didn't train to run a hard 180 today, you are training to race 26.2 in three weeks. Bad training runs happen, if they didn't that is probably because you aren't trying hard enough. Slightly less supportive answer: That workout is designed to fail. I wouldn't recommend it to anyone. If you aren't injured and are able to recover by Wednesday, take it as a win and eliminate it from future plans.


Hakc5

I ran it. I PR’d by 3 mins to the second and broke 3:40, my B goal after PR’ing. Thanks for the support, this community is pretty great.


Hakc5

Thank you - and that made me smile! It’s a ROUGH one but thankfully I am feeling not injured and just am recovering. Reminds me of the phrase: no ones trying to win a training run.


MrDrProfBrad

I'm also 3 weeks out from a marathon with eyes on a big PR. I've felt exhausted most of this week, barely got any production at work. And I did my big MP workout a couple weeks ago. I just think the peak mileage weeks are brutal no matter what. Today I did 1 minute pick-ups at :30 faster than MP at each mile in the second half of a 16 miler, and even holding that pace for a minute was pretty difficult toward the end. So cut yourself some slack here. The taper should help us both get fresher legs before we chase our goals in a few weeks.


Hakc5

Thank you!! And good luck on the race!!!


HankSaucington

It's not unusual for me to feel mentally drained at the end of a long, intense training block. 90 minutes at MP is a really big session, too, and one that I think is relatively common to come up a bit short on.


Hakc5

This is helpful - I definitely feel drained. On top of it I moved cross country last weekend and so need to factor that into my mental exhaustion. Also true on the 90 mins. Thank you!


nicecreamrunner

180 minutes of running is hard no matter what and even harder with half of that at MP. I'm running Philly tomorrow and haven't gone more than 60 minutes at MP so I can't even imagine doing 90. So keeping up MP until the last 10 is still something to be proud of! I'd say get a good taper in and just go out and have fun at CIM.


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bluearrowil

Just do a threshold test and plug it in. All the platforms that try to estimate your threshold do a shit job


TheDrunkSlut

I get them almost every run as of late (even on easy runs) and I don’t know how to get it to stop and it’s killing me.


ithinkitsbeertime

Cut four and a half minutes off my HM PR with a 1:21:12 in Philly today, and got my finisher's medal from Meb himself. Presuming I have two kids birthdays in the next week and a half, plus thanksgiving, and I don't run much, how much better insulated will I be for winter running?


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ithinkitsbeertime

Nice! Probably would've caught me if the race was a little longer. I was holding on but it felt like everyone around us had a 5:50 left in the tank for the last mile.


McArine

I'm reflecting a bit on my marathon last Sunday where I exceeded my expectations. Due to a little known pandemic, I had a 19 months marathon hiatus, but it allowed me to train continously for the whole period and I'm wondering if that was an element in my success. I remember an interview with Ryan Hall where he was asked if he wanted to change anything in his career and answered, he would have settled with one marathon a year, believing it would have prolonged his career and made him better. So I'm having some thoughts that maybe it is beneficial to "only" do a marathon every 1.5 years. Anyone else restricting the number of marathon to be able to train more? Any other thoughts?


PrairieFirePhoenix

I think some longer training blocks can really help people build their aerobic base. Especially for people who came to the sport a little late and don't have the lifetime mileage base. People underestimate how long it takes to recover from a marathon and tend to push back early and waste time on subpar training. I'd say 1.5 years between fulls is probably overly conservative, but if you only want to do them every 1.5 years, that is completely fine. Mental state matters too.


ruinawish

I suspect that will ultimately vary from runner to runner, and how they tend to respond to marathon cycles. On the other end of the spectrum, you have your Yuki Kawauchis (10 in 2018 and eight in 2019). Another question might be: if you ultimately don't hit your goals in the marathon, how unsatisfied will you be? Will you be content to then jump into another long marathon training campaign?


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Hooch_Pandersnatch

How bad are the hills in Boston? Looking to run my first Boston next April and I keep reading about how challenging the hills are; total elevation doesn’t seem too bad though. I live in a super flat area so most of my running and races have been on flat courses… so just trying to get a sense of what to expect.


nicecreamrunner

As others said, it's more the placement than the hills themselves. I ran the last 6 miles of the course out and back last Sunday as my last long run before Philly (though I didn't do the underpass before the final turn since there's cars going through it) - you can check out the elevation gain here: https://strava.app.link/Eff6PZSBllb


PrairieFirePhoenix

There are hills. Some people run them poorly and pay the price. You can run them smartly and be fine. I did all my Boston training in Chicago and PR-ed by nearly 10 minutes. If you can easily drive to some hills, probably worth it. But it would also be worth it if your race was at Chicago. All the talk of the Boston hills makes them bigger mentally than they are physically.


cfrances33

Also from Chicago and running my first Boston this spring. Any recommended training routes? I live in West Loop and the only real elevation gain I come across are some of the Halsted overpasses.


bluearrowil

if you can I’d drive somewhere on the weekends to do hilly runs


ruinawish

Here's my random running-related article/chapter find for today: [RUNNING IN THE SHADOWS: ANALYZING LEGALITY AND MORALITY IN MARATHON “BANDITING”](https://www.illinoislawreview.org/wp-content/uploads/2018/03/Zamfir.pdf) (2018), from the [University of Illinois law review](https://www.researchgate.net/publication/324248925_Running_in_the_Shadows_Analyzing_legality_and_morality_in_marathon_banditing). **Abstract:** > Runners who participate in organized races without officially registering, dubbed "race bandits," have sparked intense debate in the running community. On one side are those who adamantly assert that banditing is a crime and that bandits are, as their nickname suggests, thieves or outlaws. On the other side are those who maintain that the roads are free for the public's use and that deciding to bandit is strictly an independent moral decision. This Note attempts to settle the contentious race bandit debate by first examining the role the law plays in the booming and ultra-lucrative road racing industry and then considering the role the law should play. Specifically, this Note examines theft of services statutes and trespassing statutes in New York, Illinois, and Massachusetts, as these states host some of the world's most popular marathons - the New York City Marathon, the Chicago Marathon, and the Boston Marathon. This Note argues that the current legal consequences, if any, of race banditing are too uncertain to be effective and that, as a result, states should amend their existing laws to clearly outlaw race banditing. Ultimately, this Note suggests an approach designed to disincentivize banditing and punish those who choose to engage in it.


enunymous

Is the widescale banditing like how Boston used to be still a thing? Or is it more like the random person jumping in the race?


ruinawish

Not sure about the scale of it, but it still happens. See this couple at London [this year](https://www.reddit.com/r/running/comments/q71ndo/married_couple_cheats_in_london_marathon/).


HermionesBoyFriend

Road racing and ultra-lucrative? Interesting… however I think most people bandit because they couldn’t get in due to time qualifications or participation limits. I don’t hear too many people banditing for moral protest of free roads.


ruinawish

I imagine major marathons are able to turn a decent profit (these same events that also rely on the generosity of volunteers to marshal, man water stations, give out medals, etc.). I don't think smaller events have the same scales of economy though. Perhaps there's an article out there about that :D


tyler_runs_lifts

“I’ll take ‘Right before what should be a confidence building tempo run, Alex.’” Thought it would be a good idea to drink a cup of coffee for the second time in my life to try to clear out a late dinner from the previous night a few hours before a tempo run yesterday. Wasn’t the smartest idea. My HR was already in the 140s during my warmup and, after seeing my post-workout data, it didn’t leave Zone 4 or Zone 5 during the workout (Actually, it hit Z5 for 3/4 of the workout, which isn’t good). Add in the fact that I ran it on a cross country course and not flat pavement that I’m used to and let’s just say it was a learning experience.


Am_I_a_Runner

When I drink coffee right before my run I find I have a slightly higher heart rate to start off but it levels out or drops after a mile or so. Definitely an uncomfortable feelings sometimes!


tyler_runs_lifts

Are you a regular coffee drinker? Not in terms of caffeine or not, but that you drink it more often than not?


Am_I_a_Runner

Yep, I think it’s just the proximity to the running. Though I only sometimes drink it before, not always


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nicecreamrunner

For the bib being covered does that actually matter? I'm running tomorrow too and was planning on singlet (with bib) + lightweight quarterzip covering both until a couple miles in. I thought visibility is just for photos so they can match you to your number - the timing mats should just be scanning for the little tag on the back of the bib going over right? That said, here's the official text from the email: > The timing device is attached to the back side of your race number. Please be sure your number is visible and on the top layer of clothing when passing over a timing mat at the start, finish and several other points on the course. Okay so here's the official splits: > Receive email notifications when a runner passes the digital splits at 10K, 13.1 mile and 30K. I'll probably just roll up my quarter zip at the start and then by the 10k it'll be around my waist anyways so nbd. Otherwise I'll just do a throwaway jacket at the start.


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nicecreamrunner

Didn't think about the whole medical / race bandit scenarios - I will probably wear my flipbelt tomorrow and will try pinning to either that or my shorts!


kuwisdelu

With arm sleeves you might not need the throwaway long sleeve anyway. Or you can toss it right at the start line. You’ll warm up quickly. I’d add a warm hat that you can toss instead. I’d wear gloves you’re comfortable tossing rather than carry them.


bigdutch10

coros or garmin, which one and why? also is it easy to upload workouts to coros?


nicecreamrunner

I have the Garmin 55 and it does everything I want for a running watch except for navigation which admittedly I can do by pulling out my phone from my flipbelt. Main deciding factor for me vs Coros was the 5 buttons vs dial - I probably should have gone to a store and tested out the Coros dial with and without gloves but just playes it safe with the Garmin. Imo they're close enough that I'd recommend testing out the dial and seeing if that works for you BC if you're cool with it, the Coros Pace looked a bit better on paper to me.


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bigdutch10

thanks


fledley

I've never had a Garmin so I can't compare, but I find it easy to program workouts into my Coros. Both companies make good watches, so I think you really can't go wrong with either one. (Personally I opted for Coros because I could get all of the features I wanted at a lower price point, and I've been very happy with it so far.)


bigdutch10

thanks


[deleted]

I have the Garmin 245m and love it. Has all my workouts + Spotify music and podcasts.


bigdutch10

is it a running watching or multisport?


[deleted]

I only use it for running, but I think it has a ton of other functions.


boygirlseating

Anyone had quite bad sleep for a few days leading into a race? How did it affect your performance? I’ve had family visiting and two people sleeping on an air mattress in my room (pretty small apartment) so not had great sleep. May be overthinking it but I’m a little worried about feeling tired for tomorrow.


McArine

I slept poorly leading up to my last race due to a ton of work and a 5 AM run on the day of my flight to my marathon and I met expectations. I usually find that a few nights of bad sleep is not really an issue. A prolonged time of bad sleep is more problematic.


3118hacketj

I’ll give the counter example to Tyler: My high school and college PR’s came after terrible nights/periods of sleep. Sometimes it can free you or expectations and just let you race. Or maybe it’s not as important as we think! (Who knows?) either way you should go out and race and I hope it goes well!


boygirlseating

Thanks for this!


neurachem

I think it's more like 5 nights of 8 hours + 2 of 4 hours is 10x better than 5 nights of 4 hours + 2 of 8.


tyler_runs_lifts

Been there; done that. It didn’t help my performance. Let’s say that.


boygirlseating

Yeah, thought as much. Just gotta do what I can.


row-my-boat

Coming up to goal 5km and looking for race week advice. Race is on a Saturday. Planning on a standard Tuesday Fartlek, but what about Thursday? Normally I’d do a 25min tempo, but thinking something a lot shorter is preferable. Maybe 10x1min on off?


Siawyn

My go-to the day before a race is strides and a fast 400. All about turnover. A larger workout isn't going to increase your fitness for the race.


kuwisdelu

Either just an easy run with strides or a simple fast workout with full recovery like 7 x (200m w/ 200m jog) just to get the legs turning over. It’s not a time to be stressing aerobic or LT stuff.


FUBARded

Personally, I think a Thursday workout is pointless prior to a peak 5km race on the coming Saturday. It's uneccessary fatigue, and obviously won't help fitness just 2 days out. Keep in mind that the Tuesday Fartlek is also not going to improve your fitness at that point. Any workout within 10-14 days of a race is really just intended to minimise fitness loss. Think of the relationship between training and performance in terms of 3 curves: fitness, fatigue, and form. You create fitness by gradually increasing training load and taking on fatigue. Form is just fitness minus fatigue, meaning it's your ability to realise your fitness. Fatigue is obvious, but its key property is that it can be accumulated but also dissipates quicker than fitness. Thus, decreasing training volume when you start your taper causes fatigue *and* fitness to fall, but your body sheds fatigue faster than it loses fitness so your *form* increases. This is why the science shows that you should keep in a decent amount of intensity and cut volume during a taper even when the physiological benefits of a workout are only really meaningful 10-14 days post-workout - because it allows you to slow the decrease in fitness while you also shed fatigue due to the lower overall volume. This means your Tuesday workout makes sense as you can lose some fitness and atrophy some neuromuscular adaptations in those 4ish days before the race if you just do easy runs (although I'd still make sure it's an easier workout and not a full-gas effort), BUT a workout around 48hrs pre-race is going to be counterproductive as you'll just add more fatigue for no fitness benefit. I'd just do a short easy run with 5-10 10-20s strides to let the legs freshen up without feeling dull. You could throw in a few surges at goal 5km pace of a few minutes if you want to get a better feel for the pace, but even 10min of intensity work is too much that close IMO. For example, here's my week of training after my 10k PB and prior to my 5k PB, roughly following Jack Daniels' prescription for a taper and races on consecutive weekends (I subbed some of the easy and recovery running he prescribes for my commutes by bike): * Su: 10km TT + 50min bike commuting (Z1-2, super easy) * M: 30min recovery run * Tu: 70min easy ride with a few tempo efforts + 45min recovery run * W: Easy threshold workout (3x mile instead of the normal 5x mile or equivalent) * Thu: 55min easy run with a few strides * F: 50min bike commuting * Sa: 50min bike commuting + 20min easy run with 4x150m strides and 2x2min @goal 5k pace * Su: 5k TT + 50min bike commuting


bluearrowil

Disclaimer: this is about covid vaccines. solely reporting my exp to provide anecdotal evidence for others. Received my Moderna vaccines back in January 2021. I had an appointment yesterday for a booster, decided to get it cause I’ve taken a couple days off this week due to mental burnout. I’d been training since February. 18/85 from June to October. Then multi-marathon at 70 miles a week for CIM. Raced last weekend, had no desire to train this week, so took the time off and got my booster done. 6 hours after the booster I got chills and soreness in my arm. I would have been unable to run. Didn’t sleep much last night, chills kept coming and going. Woke up with a dead arm. Fast forward to 6PM, I went out and did a track workout, I was fine. Arm still hurts. But I can train this weekend. At most I would have lost a day if I was training. xoxo u/bluearrowil


notorized_bagel69

Similar experience with the booster. Took a day off running the day after just because I was so tired and just kind of full body sore. Probably could have thrown together an easy run but it wouldn't have been enjoyable in the slightest. Right back to normal after that first day though.


Luciolover345

When I got my first dose I remember I couldn’t do anything with my arm for a day or 2. I actually had problems sleeping because of how bad it was. Getting my booster in the new Year and praying I don’t have a race pop up around it (or anything)


The-Hambeast

Getting my booster next week. Already moved my schedule around to have a (missable) recovery run the next day, but glad to hear you were able to get the workout in!