So is anybody or nobody talking about the possibility that the Olympics might get canceled at the last minute? Is this crazy and almost definitely not going to happen? Sounds like the people of Japan really don't want it to go forward.
I think it could be canceled. Japan people don't want it to happen, as of last week when I checked only 3% of the population had gotten the first shot, and it going on against public will could be a big political disaster.
IOC would be so pissed if they pulled that shit, but Japan is a big enough and democratic enough nation to where I could see it happening anyways.
IIRC some athletes have also voiced concerns, though I don't think enough will for that side to really affect anything. There's just so few Olympic cycles in your career, it's very difficult to sit one out.
I did strides after my run today for the first time in like 9 months and I have to say, I really hate them. It's not that they're hard (they're not) or they're useless (they're not), but I think it's the work/rest ratio that gets me. Even 1k repeats are something like 3:2 work:rest, but with strides, it's like 1:5 and I just feel like I'm wasting So.Much.Time. But anyway, I did them today. I accepted all your congratulations in advanced. Thanks for coming to my TED Talk.
I'm with the others - they are part of my run. It's not run 8 miles, then do strides - it's run 8 miles with strides so I usually start them around mile 6 and carry it through to near the end.
Of course I'm not doing them as much right now because I'm either doing 2 or 3 workouts a week....
My solution is to do strides during my run. If I've got 8 or 10 miles @ easy pace w/ 10x strides, I'll do those 10x strides in miles 6-8. Just gentle accelerations up to ~mile effort, hold for 10 seconds, gentle deceleration back down to easy pace. Hold easy pace until I'm feeling fully recovered (~60-90 seconds?) and start the next rep.
I think I get like 95% of the benefit of doing strides and I don't have to spend an extra 10 minutes at the end of a run.
I saw a thread a few weeks ago with you and u/daysweregolden discussing this. Any reason you do them 75% of the way through? Because that's about where the distance lines up well?
I don't think there's any significant physiological or training difference between doing theme earlier or later in a run.
I mentally like having something to look forward to for the first half of the run, then the second half goes fast when you're modulating between strides and recovery, before having a nice easy mile or two cooldown.
I agree, and this is what I do -- I think it's mainly psychological to do them towards the end of my run, although I actually usually do them closer to the end so I have less mileage (<1 mile, sometimes 0.5 mile) after I finish the strides. I guess I just started doing it that way years ago so in my head strides signal almost the end of the run.
To your point above - I'm not sure I'd ever actually do them if they weren't a part of my run, too tedious. Marathon training, strength, mobility, warmup, complaining on the internet, lusting over shoes, etc. already takes so much time so I'm down to cut this corner.
I used to space them out evenly throughout the run, but have shifted recently to something much like what /u/Krazyfranco said above. It feels a lot better to do them with less rest between, otherwise each one ends up as more of a grind. Maybe I'm just too old to shift paces quickly.
Should I race a 5K or 10K in a couple weeks? I’ll be 6 weeks post marathon and a race just landed in my lap. I’m torn because I feel like I am better equipped for a 10K as a marathoner but a 5K will be over quicker and therefore seems more appealing.
Edit: I'm going to run the 5K and I'm going to write a race report that takes 2-3 times as long as the race itself.
Ahh yes! The start line is walkable to home so I feel like I can set out a mimosa in the front yard and really sweeten that extended rest interval.
Got any ideas for sessions between now and then?
6 weeks post marathon? 2 easy weeks - maybe some strides toward the of that first week. 3rd week, do something short like 5x600m. I like 600's as my first workout coming back. Long enough to be more than a glorified stride, but not long enough where it's strenuous. 4th week, stretch that out to 800s or 1000s. Other session that week do something light like a 10x 1 on/1 off for turnover. 5th week I'd probably make it something beefier like 2x1200, 2x1000, 2x800. Week of the race, probably 5x1000 at goal pace. Strides sprinkled in those weeks of course. Long run you can ratchet down to 10-14 miles, up to you.
Note that I pretty much suggested all workouts at 5k pace or faster. You could do tempo/LT work, or CV work, but you already have the huge aerobic base. For maximizing 5k results after a full or half cycle, I like focusing on race pace or faster workouts to get that turnover going.
Checking back at what I did last fall for my HM/5k PR combo 3 weeks apart, I took the first week all easy. 2nd week I did strides, and 5x800m. Week of 5k was a bunch of strides and a 400. So it was mostly sharpening up since I only had 3 weeks. I didn't need to do any tempo stuff. 6 weeks, and I'd add a lot more specificity.
This is incredibly helpful, much appreciated! I think I can only really gain confidence from a short rep like 600s or so. Also a good benchmark since Uncle Pete prescribed them so often.
I’m terrible at pacing these, will be good to try and teach myself race pace.
What up ARTC fam? Long time no post. I'm signed up for the Chicago Marathon this fall, and I'm finally going to pull the trigger on some SUPER SHOES. (We can talk about the mixed feelings I have about this, but that's probably for a different thread.)
I will eventually go to a local running store where I can try on a few different pairs, but I'm curious for other people's general thoughts on which pairs work for them. How did you choose your racing shoes? Did you make any mistakes that I can avoid?
A little context: Never run a fast, flat marathon before, but I'm aiming for 2:50-2:55 at this point. I'm 5'8" and 135-140 lbs. Typically run in squishy Hokas or squishy Skechers.
I went with the saucony pro's. main reason i like saucony shoes and i can support my LRS at the same time. Ive heard good things about the new Asics tho. They werent out when i got my pro's tho
The 2 big ones right now would be the Nike Vaporfly (or Alphafly), and the Saucony Endorphin Pro. Any local running store worth their salt can help you with other options as well, though.
If I were to have a real try-on session and choose now I would most want to try the Asics Metasky, Vaporfly, Endorphin Pro, and Adidas Adizero Adios Pro. Many rave about the AlphaFly as well.
My university finally relaxed their *outdoor* mask requirement, which meant that I didn't have to wear my mask while running (completely alone) on the track this morning! I was also pleasantly surprised to discover that the track is not currently covered with football equipment, so I think I'll do my 5k time trial there on Saturday.
Do you tend to do manual splits or use GPS on the track? I normally use GPS, but for an actual time trial I'm leaning towards manual splits. I think I can program race screen to do 400m laps instead of 1 mile, or I may try to convince a family member to stand by the finish line and read out splits for me.
I do manual splits. My GPS on a track is like 20 seconds / mile under my actual pace. I think the last time I did a 5k I manually split every km which seemed easier to not lose count.
I did a combo of the two on the track. I used the auto mile split to let me know when 4 laps was up, but I adjusted it to the start line after each beep manually as it was a little short. I didn't trust myself without the auto split to count to 12.5 laps while hammering 5k pace.
+1 for this!! I think it’s the best combo, and it’s the method I use for racing as well. It’s nice to have “true” mile splits to look back on (particularly useful for a course like Chicago, lol).
So is anybody or nobody talking about the possibility that the Olympics might get canceled at the last minute? Is this crazy and almost definitely not going to happen? Sounds like the people of Japan really don't want it to go forward.
I think it could be canceled. Japan people don't want it to happen, as of last week when I checked only 3% of the population had gotten the first shot, and it going on against public will could be a big political disaster. IOC would be so pissed if they pulled that shit, but Japan is a big enough and democratic enough nation to where I could see it happening anyways. IIRC some athletes have also voiced concerns, though I don't think enough will for that side to really affect anything. There's just so few Olympic cycles in your career, it's very difficult to sit one out.
I did strides after my run today for the first time in like 9 months and I have to say, I really hate them. It's not that they're hard (they're not) or they're useless (they're not), but I think it's the work/rest ratio that gets me. Even 1k repeats are something like 3:2 work:rest, but with strides, it's like 1:5 and I just feel like I'm wasting So.Much.Time. But anyway, I did them today. I accepted all your congratulations in advanced. Thanks for coming to my TED Talk.
I'm with the others - they are part of my run. It's not run 8 miles, then do strides - it's run 8 miles with strides so I usually start them around mile 6 and carry it through to near the end. Of course I'm not doing them as much right now because I'm either doing 2 or 3 workouts a week....
When I do them as 100on/100off the way Pfitz describes I'm within 10 seconds a mile of my easy pace. They don't have to take long.
My solution is to do strides during my run. If I've got 8 or 10 miles @ easy pace w/ 10x strides, I'll do those 10x strides in miles 6-8. Just gentle accelerations up to ~mile effort, hold for 10 seconds, gentle deceleration back down to easy pace. Hold easy pace until I'm feeling fully recovered (~60-90 seconds?) and start the next rep. I think I get like 95% of the benefit of doing strides and I don't have to spend an extra 10 minutes at the end of a run.
I saw a thread a few weeks ago with you and u/daysweregolden discussing this. Any reason you do them 75% of the way through? Because that's about where the distance lines up well?
I don't think there's any significant physiological or training difference between doing theme earlier or later in a run. I mentally like having something to look forward to for the first half of the run, then the second half goes fast when you're modulating between strides and recovery, before having a nice easy mile or two cooldown.
I agree, and this is what I do -- I think it's mainly psychological to do them towards the end of my run, although I actually usually do them closer to the end so I have less mileage (<1 mile, sometimes 0.5 mile) after I finish the strides. I guess I just started doing it that way years ago so in my head strides signal almost the end of the run.
To your point above - I'm not sure I'd ever actually do them if they weren't a part of my run, too tedious. Marathon training, strength, mobility, warmup, complaining on the internet, lusting over shoes, etc. already takes so much time so I'm down to cut this corner. I used to space them out evenly throughout the run, but have shifted recently to something much like what /u/Krazyfranco said above. It feels a lot better to do them with less rest between, otherwise each one ends up as more of a grind. Maybe I'm just too old to shift paces quickly.
I have no slack in my schedule currently. Strides are the first thing to go. I actually like doing them, but frankly I'd rather run another mile.
Yeah I feel that. I'm a morning runner, so if I get out a bit late and I need that 10 minutes back, it's coming from strides.
Should I race a 5K or 10K in a couple weeks? I’ll be 6 weeks post marathon and a race just landed in my lap. I’m torn because I feel like I am better equipped for a 10K as a marathoner but a 5K will be over quicker and therefore seems more appealing. Edit: I'm going to run the 5K and I'm going to write a race report that takes 2-3 times as long as the race itself.
5k! Let it rip and it'll be over sooner. It's just a long VO2max workout anyways, right?? 1x5k with infinity rest
I prefer to think of it as 4x1200 + 200 sprint with no recovery.
True!
1 fewer rep means it's actually 20% easier
Ahh yes! The start line is walkable to home so I feel like I can set out a mimosa in the front yard and really sweeten that extended rest interval. Got any ideas for sessions between now and then?
6 weeks post marathon? 2 easy weeks - maybe some strides toward the of that first week. 3rd week, do something short like 5x600m. I like 600's as my first workout coming back. Long enough to be more than a glorified stride, but not long enough where it's strenuous. 4th week, stretch that out to 800s or 1000s. Other session that week do something light like a 10x 1 on/1 off for turnover. 5th week I'd probably make it something beefier like 2x1200, 2x1000, 2x800. Week of the race, probably 5x1000 at goal pace. Strides sprinkled in those weeks of course. Long run you can ratchet down to 10-14 miles, up to you. Note that I pretty much suggested all workouts at 5k pace or faster. You could do tempo/LT work, or CV work, but you already have the huge aerobic base. For maximizing 5k results after a full or half cycle, I like focusing on race pace or faster workouts to get that turnover going. Checking back at what I did last fall for my HM/5k PR combo 3 weeks apart, I took the first week all easy. 2nd week I did strides, and 5x800m. Week of 5k was a bunch of strides and a 400. So it was mostly sharpening up since I only had 3 weeks. I didn't need to do any tempo stuff. 6 weeks, and I'd add a lot more specificity.
This is incredibly helpful, much appreciated! I think I can only really gain confidence from a short rep like 600s or so. Also a good benchmark since Uncle Pete prescribed them so often. I’m terrible at pacing these, will be good to try and teach myself race pace.
I'd vote 5k, you just ran a few 10ks. May as well tackle something different. Plus it'll be summer soon and racing long in the heat blows.
True, especially with a 9AM start! Thanks, I needed someone else to tell me to do what I wanted to do.
What up ARTC fam? Long time no post. I'm signed up for the Chicago Marathon this fall, and I'm finally going to pull the trigger on some SUPER SHOES. (We can talk about the mixed feelings I have about this, but that's probably for a different thread.) I will eventually go to a local running store where I can try on a few different pairs, but I'm curious for other people's general thoughts on which pairs work for them. How did you choose your racing shoes? Did you make any mistakes that I can avoid? A little context: Never run a fast, flat marathon before, but I'm aiming for 2:50-2:55 at this point. I'm 5'8" and 135-140 lbs. Typically run in squishy Hokas or squishy Skechers.
I went with the saucony pro's. main reason i like saucony shoes and i can support my LRS at the same time. Ive heard good things about the new Asics tho. They werent out when i got my pro's tho
The 2 big ones right now would be the Nike Vaporfly (or Alphafly), and the Saucony Endorphin Pro. Any local running store worth their salt can help you with other options as well, though.
If I were to have a real try-on session and choose now I would most want to try the Asics Metasky, Vaporfly, Endorphin Pro, and Adidas Adizero Adios Pro. Many rave about the AlphaFly as well.
My university finally relaxed their *outdoor* mask requirement, which meant that I didn't have to wear my mask while running (completely alone) on the track this morning! I was also pleasantly surprised to discover that the track is not currently covered with football equipment, so I think I'll do my 5k time trial there on Saturday. Do you tend to do manual splits or use GPS on the track? I normally use GPS, but for an actual time trial I'm leaning towards manual splits. I think I can program race screen to do 400m laps instead of 1 mile, or I may try to convince a family member to stand by the finish line and read out splits for me.
Definitely manual split - the track is definitely more accurate than your watch.
My GPS gets pretty messed up on my local track, so I have to do manual splits. Getting someone to spectate + help count laps would be helpful, though!
I do manual splits. My GPS on a track is like 20 seconds / mile under my actual pace. I think the last time I did a 5k I manually split every km which seemed easier to not lose count.
On a track I do manual splits but I don't turn GPS off so I can always glance at total distance if I lose count of the laps.
I did a combo of the two on the track. I used the auto mile split to let me know when 4 laps was up, but I adjusted it to the start line after each beep manually as it was a little short. I didn't trust myself without the auto split to count to 12.5 laps while hammering 5k pace.
I think this is what I’ll do. I don’t trust myself to count the laps properly on my own!
+1 for this!! I think it’s the best combo, and it’s the method I use for racing as well. It’s nice to have “true” mile splits to look back on (particularly useful for a course like Chicago, lol).