Official Workout/Fitness Thread (Re-born)

[willbcocks]

Why do you even run. Walk on an incline my G

It's really weird. Zone 2 is a very hard place for me to stay. If I run, I quickly drift up to a Zone 3 level even if I think I'm running slow, and if I walk, I have a hard time getting out of Zone 1.

Also, this is 100 percent normal if you are aerobically underdeveloped. Zone 1/zone 2 doesn't even start making sense unless you're running 20+ miles a week, as you will need to run with walking intervals to stay in those zones. That's one of the strange things about how zones 1/2 have been marketed--theyve been sold as tools for casual runners, but they're actually much more important for high mileage runners or elites.

[AFM]

You really just going to call a mod "aerobically underdeveloped"?

[nate33]

Why do you even run. Walk on an incline my G

It's really weird. Zone 2 is a very hard place for me to stay. If I run, I quickly drift up to a Zone 3 level even if I think I'm running slow, and if I walk, I have a hard time getting out of Zone 1.

Also, this is 100 percent normal if you are aerobically underdeveloped. Zone 1/zone 2 doesn't even start making sense unless you're running 20+ miles a week, as you will need to run with walking intervals to stay in those zones. That's one of the strange things about how zones 1/2 have been marketed--theyve been sold as tools for casual runners, but they're actually much more important for high mileage runners or elites.

One of my problems is I just don't feel comfortable running really slow. The slowest I can go is about an 8:45 pace. Slower than that and I feel like I'm just not saving any energy.

[willbcocks]

The mechanics of running (or shuffling) slowly definitely feel unnatural at first. The program I run has a lot of very easy running that fits between three sub threshold workouts per week, and the very slow pace of the easy running throws off a lot of people at first. Like other things, it's a skill. Your body gets more efficient at that pace if you do it more, and after a while, you become stronger aerobically and the easy pace gets somewhat faster. I have finally gotten to have a clear zone 1, and when I run in Mexico City it's probably at a 9:20 per mile pace. I run that pace more than 6 out of my 8 hours of running each week.

But I think of those paces as the glue that holds together a lot of hard running. If you're not doing a lot of hard running, it's not important. My wife is running a half marathon and I made her a plan--there are no paces in that plan. Shes probably doing every run in zone 3. If that becomes too exhausting when the plan gets above 20 mpw, I may need to give her specific paces for her easy days, but it probably won't matter.

[dobrojim]

I have little faith in the HR data that I see based on my wrist watch. In races, and when I was in shape,
I could tell simply by feel, with that being backed up by time/splits taken on my watch or from on course clocks.
(based on recent race data)

I also had enough experience in races to know how fast to go out. I think self knowledge of your capabilities
combined with the discipline to not suddenly believe you will discover some unknown new speed, will get you
your best time. Before many of my marathons, I would try to run a half marathon about 7-8 weeks before
and a 10k about 2 weeks before. Then you know what your limits/capabilities are. That's hard data.

(during a racer just a typical run) As long as I was not huffing/puffing breathing hard,
I knew I had room to go at least a little to somewhat harder.
Then it mostly became a guessing game, if you want to call it that, combined with
course knowledge of how difficult/easy the remaining course was likely to be.

That and patience, since even with only a mile or so left in a marathon, you can expend yourself
to close to 100%.
My best marathon (MCM 2002) - I ran a 3:08
First 10 in 71 minutes
Second 10 in 70 minutes
last 10K, which includes the hill around Iwo Jima, only 90 sec slower than the first 10K.
(actually, I don't remember for sure how much slower my last 10k was that day. The last 10k might have been
more like only 45 sec off the first one).

now at age 69, I'm a long way from the combined speed/stamina I had into my late 40s. In 2011, age 54, I ran a 3:25.

[dobrojim]

The mechanics of running (or shuffling) slowly definitely feel unnatural at first. The program I run has a lot of very easy running that fits between three sub threshold workouts per week, and the very slow pace of the easy running throws off a lot of people at first. Like other things, it's a skill. Your body gets more efficient at that pace if you do it more, and after a while, you become stronger aerobically and the easy pace gets somewhat faster. I have finally gotten to have a clear zone 1, and when I run in Mexico City it's probably at a 9:20 per mile pace. I run that pace more than 6 out of my 8 hours of running each week.

But I think of those paces as the glue that holds together a lot of hard running. If you're not doing a lot of hard running, it's not important. My wife is running a half marathon and I made her a plan--there are no paces in that plan. Shes probably doing every run in zone 3. If that becomes too exhausting when the plan gets above 20 mpw, I may need to give her specific paces for her easy days, but it probably won't matter.

I agree with this approach. The more easy running you do, you pick up speed without feeling like you're working hard.
And as you build your base, it shouldn't lead you to become injury prone. Your shuffle becomes faster. A shorter race
every 4-6 weeks focusing on running a negative split.

[dobrojim]

5 mile run on a kinda challenging course with a total of almost 500 ft of climb.
Slow time and I was soaked through at the end even though it wasn't that hot.
But I was most encouraged with the consistency of my fwd motion. I took only
2 walk breaks and they were both very short. Pace was 12:34 which I need to
be happy with for the moment. Annapolis in 3 weeks.

[closg00]

Read on Twitter

[bsilver]

Read on Twitter

This what comes up if you google, does Sylvester Stallone do his own stunts at 80,
No, Sylvester Stallone does not do his own stunts. He actively warns other actors against the practice, revealing that a severe neck fracture and subsequent back surgeries stemming from a stunt gone wrong during 2010's The Expendables left him with permanent physical damage and requiring multiple major operations.

[dobrojim]

I had a sorta breakthrough run on Saturday. 5 (4.83) miles, not too hilly for this area. Kept my pace
between high 11 to mid 12s. I was trying to just be steady and not walk. The course includes
4 stream crossings with raised concrete cylinders that I have to slow down for briefly. But overall
I felt good. Annapolis is this Sunday. The club interval training final session is this week. Hill repeats.

[closg00]

Read on Twitter

This what comes up if you google, does Sylvester Stallone do his own stunts at 80,
No, Sylvester Stallone does not do his own stunts. He actively warns other actors against the practice, revealing that a severe neck fracture and subsequent back surgeries stemming from a stunt gone wrong during 2010's The Expendables left him with permanent physical damage and requiring multiple major operations.

Always double-check when catching something on the scroll. Thx

[dobrojim]

A-10 this morning. I came up a little short of my goal of under 2 hours with a 2:03.
I was on pace in the 1st half but was unable to hold on thru the hills in miles 6-10, then at the very
end when I could see I wasn't going to make it I eased off. Still 20 minutes faster than last year but only
3 minutes faster than my 10 miler in March just after I came back from being at 7000 ft elevation for a
month. At my age, I'll take it. I'm encouraged enough to be all in on a 50K next month in VT that I DNF'd last year.