Posted In: Trail Running: Sky Running
Joe, I just pop in here to follow the thread and learn as well, so I don’t have any answers for you. Just a note: I scanned your posting multiple times and didn’t find any *age* … which is very relevant as well IMO.
Looking fwd to the competent guys replying here.
A streak of making the best decision. Yes, that’s a nice plan 😉
Today I gave myself a bit more freedom and was not as disciplined as usual.
Did that 24k run again, now I know that I can do that I wanted to run it a bit faster. Not racing in any way, just increase the pace a bit and see what happens.
I am honest: I wanted to improve my half marathon time. Just PB, nothing to mention in general.
I felt quite good, didn’t need to stop anywhere (ok, one “technical break”) and most of the time was able to nose breathe (I also used that as some kind of tempo check).
OK, not exactly Z2 only, a bit above.
http://tpks.ws/5LZ3JFQEGZUHDTI4FEYTRMETSU
I still assume I could adjust my AeT above 142 … and (honest again) I somehow don’t want to do that 10% test … I could tmrw, when I do another HM, this time slower.
Today my prio was: get some fun and motivation out of doing the same workout a bit faster. I think this won’t hurt in the long run, fun is important as well 😉
Yeah, that’s why I assumed and asked if my AeT might have moved up since I started all this. I *think* it’s maybe 142 or more. But yes, I need to do another test soon.
thx
Basically I understand … but 😉
What plays a role here is that I applied some “streak” thinking here:
do this or that every day, don’t skip a day … once back it was some xmas-40-day-run-challenge, or meditation every day for 2 years or something like that.
And I somehow applied that to cycling and other things as well.
But I learn and see, I start week 15 of my UA-program now, and it works out great. I make progress, and although I accumulate some fatigue and some muscular soreness now and then, I had no injury so far … and I absorb the runs quite well: I am not destroyed anymore by the long runs, the body seems to adapt and improve. Which is great to see!
So I am not complaining at all, just learning to trust the process.
thanks.
I think that is partially related to me being a (IT-)technician … trying to do things right and follow instructions in a very detailled way. “perfectionism”. Not really applicable to a human body that is not a machine 😉
Yes, I understand and agree, thanks for the explanation.
It’s not only that I have to learn physiological stuff but how to keep it safe and reasonable.
I re-read some of Scott’s replies now and then to learn and see if I improve or not.
That observation definitely is true, the long runs rarely get me into Z3 now anymore.
Seems a combination of:
* learned to pace … run slower at first … getting faster with same HR over the weeks
* body adapts … AeT moved up … more efficiency in movement
As described in the books etc !
Last week was the 2nd S-week in the 50k-runners-plan, and the long run wasn’t scary anymore:
http://tpks.ws/OAJVFUMZ3FW4RTI4FEYTRMETSU
average HR was 143, some spikes (small ascents, and a sprint to the half marathon “line”)
As I set my AeT to 142 this means my watch tells me I was in Z3 for 65% of the time.
Is it just me wishing or doing wrong, or should I adjust AeT up a bit?
Cardio Drift (from the app) was around 6% at the end, 5% and sometimes below before I did that HM sprint …
The 2nd long(er) run was only 17k, I had to fight through a snow-covered bike path for the first half .. way more power needed, nice extra exercise, decided to return along the road then.
Next week is another S-week, so I try to find out if and what to adjust, thanks.
Thanks, but your link discusses “TftUA” … “for the Uphill Athlete” (which I already own as german book).
I was asking for a german translation of “TftNA” … “for the New Alpinism”.
And that 2nd long run went surprisingly well: I was as fast/slow as usual, stayed at 140bpm average HR and even tried a (not disciplined) sprint kilometer in the end.
So I am quite happy with these 2 back2back days. Not even especially sore today.
I plan an easy 30min run later today, just to get everything loosened.
Now that I couldn’t do my hill sprints on friday and very likely shouldn’t do them today:
should I do them tomorrow, then rest on monday and start “special week 2” on tuesday?
Sounds good to me.
So maybe I was too impatient, or simply tired:
didn’t wait for saturday and sunday for the back2back long runs and did the first part (in my case currently ~25kms) yesterday. I had done exactly that run 2 weeks before, without much problems (it was quite easy to do). Yesterday was different, after a few kms I saw already that my HR was a few strokes higher, and I couldn’t “relax” really.
It got a bit better over time but the run was slower and felt harder than 2 weeks before.
I relate that to bad sleep the days before, had some stress with work issues and lied awake mid-night. This night now was better and even though my Garmin tells me to rest for 56 hours (yes, we don’t listen to statistic recommendations 😉 , right?) I actually consider doing the 2nd long run of maybe up to 20k today.
This is where I am *not* experienced: should I rest or should I go? My head says “yesterday wasn’t that good, maybe skip it”, on the other side I think “I slept way better today and feel as if I could do the 2nd part today”. And as far as I understand it’s the objective of back2back to learn and train that tiredness, right?
I will do some work and see how I feel and decide in a few hours. I tend to go.
Oh, I see. I wonder why “riva” isn’t interested in TftNA as well.
Great to hear, as I prefer that long run on saturday right now.
And it feels easier to me (maybe just mentally) to run those 2+ hrs on the day following the hill sprints.
The increasing distance scares me each week, but so far I am capable to run it without major issues, so that feels *good* and builds confidence!
As mentioned above I prefer to do the long run on saturday instead of sunday (the plan in the book suggests day7 = sunday for me).
It feels better for me, but I wonder if I miss something by doing so.
As far as I understand I am less exhausted on saturday so the long run should feel easier this way. That might decrease the overall effect of such a week … but on the other hand I am able to do a bit more volume/distance than suggested without hitting the wall so it seems to somehow work anyway (yesterday I did some easy kms more than needed, feeling still quite fit after the long run one day before).
Maybe it’s just a question of personal preference, and the primary goal is “as long as you are able to do your stuff without injury and OTS, things will be fine”
I just wonder if it’s a mistake to do so and what else I should adjust if I want to keep the long runs on saturday. Especially now that this week is “intensity week 1”.
thanks!
For the records: the free TP account does not calculate drift (for me ..)
Thanks for that one, Scott 😉
Exactly working for me while I follow my plan.
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