Runners
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Thanks guys!! It was really an amazing day! It’s fun to get out in nature by yourself and reflect sometimes. We’re really blessed to be able to explore this world we live on.
Twin, Crater lake is absolutely gorgeous! You will love it if you ever make it down there!
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First marathon done. A trail event with just under 700 meters of elevation. It hurt and felt great at the same time. Hit my goal of under four hours despite the mud.
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Epic af @Nkwkfld! I've got my first trail marathon set for near the end of August. Stoked to get beat tf up.
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Thanks guys. In a couple weeks I'm marshalling a 100k event, picking up the course signs for the last 50k. Looking forward to seeing people take that on.
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Trying to decide on a good plan for this 100k in July http://www.serpenttrailrace.com/100k
But also am doing a 70.3 Ironman in September so want to keep swimming and biking.
This plan looks nice, but thinking of keeping the weekend long runs and subbing a couple midweek runs for bike and adding in a swim or two on rest days. Then after the 100k adjusting the plan to a tri focus.
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@AdamC what marathon are you doing?
I usually just google for plans and see what comes up. For shorter distances I've used garmin coach which is nice because it is dynamic and so gives you very specific pace-based workouts according to your ability, how you're running/sleeping, and your goal. But garmin only does that for 5k/10k/half marathon. But then you need to have a garmin watch.
I guess there's not enough demand for 100k plans. I marshalled the 100k last year and the ones who struggled wished they had done longer runs in training…
For my first marathon I think my longest run was 23 miles. I was also doing a trail event so did my long runs on similar surfaces and went a couple times to run on the course. Such things are not always possible, but can make race day more enjoyable.
Let us know what sort of plan you decide to go with, and maybe some southsea group runs are in order. There's a local guy who coaches and leads some group runs, track Tuesday mornings, social slow runs on Fridays, hill Thursdays...
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@Nkwkfld I am doing London in October. My biggest issue is I don't actually like running
but I am so competitive with myself I won't be able to just take it easy, so training will be gruelling but I know it is a must. I managed the GSR with no training and did ok, but a marathon is a different beast. I will do some googling and let you know what I come up with! -
@Nkwkfld:
I marshalled the 100k last year and the ones who struggled wished they had done longer runs in training…
No shit Sherlock….. Or maybe running is different from swimming, but when I did the Isle of Wight, I made sure I had done some swims in training that were longer than that, so I knew in my heart, that I could do the swim on the day....
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@Giles That swim is awesome. I think there is a difference, in that most running plans won't have you doing the full distance in training. My guess is that this has to do with impact. For a lot of runners, the hard part of training is going too fast and doing too much distance/volume, and then you have to stop because of injury.
@AdamC cool that you have a spot in London. Good luck with the training you've got plenty of time. I'm on the ballot again but I think lots of others are too.
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@Nkwkfld:
Trying to decide on a good plan for this 100k in July http://www.serpenttrailrace.com/100k
But also am doing a 70.3 Ironman in September so want to keep swimming and biking.
This plan looks nice, but thinking of keeping the weekend long runs and subbing a couple midweek runs for bike and adding in a swim or two on rest days. Then after the 100k adjusting the plan to a tri focus.
That looks a good plan!
I’ve run a bunch of ultramarathons (30+ I think, including 5x100 milers) and my training is always along these lines
Tip - slower is always better in training, takes some practice
Good luck!
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@Nkwkfld:
@Giles That swim is awesome. I think there is a difference, in that most running plans won't have you doing the full distance in training. My guess is that this has to do with impact. For a lot of runners, the hard part of training is going too fast and doing too much distance/volume, and then you have to stop because of injury.
@AdamC cool that you have a spot in London. Good luck with the training you've got plenty of time. I'm on the ballot again but I think lots of others are too.
^Yep. Training for just about anything over a marathon in distance means not actually ever running the race distance beforehand. If you're racing a 50K you might touch that distance in training. Massive weekly volume is super important though. So long as you are adapting your body to handle the load and the energy/fueling requirements you will be good.
Triathlon is similar. You will never see an elite training for an ironman actually do an ironman in training. That amount of stress is far too great to include in a training block without serious risk of injury or overtraining.
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I am not a runner but I am finding this conversation interesting. For cycling (and maybe rowing), a good way to train is with power zones, where you have a power meter on a bike and specifically target wattage ranges (power zones) that are periodically re-set according to your current level of fitness. So your lower zones are used to target aerobic areas and endurance, where the higher zones are to target anaerobic performance and power. I wonder if there is a similar model for running. What I love about it aside from the precision of targeting exactly where you want to improve is how empirical it is, you maintain a "Functional Threshold Power" figure that you periodically test, and your zones are all based on that. So you can see how you ebb and flow, ultimately hopefully trending up. My goal this year is to add 20 points to my FTP (I don't even know if that's a low or high goal but it sounds good :D).
I don't know how running would map to ourput, but in terms of exertion and the balance between aerobic/anaerobic engagement, suppose the kind of running we're talking about here would focus on zones 1-3. That is my primary focus too, as I am trying to build my cardiovascular base before I focus on "neuromuscular power." Even if there is no way to do power zone training with running, I think it would benefit runners to do it on a bike. It is hard to overtrain in PZ training, which is a benefit–easy on your body but with significant, dialed-in gains.
I think the table "Expected Physiological and Performance Adaptations Resulting From Training in Zones 1-7" in the link above is a good way of understanding what the power zones do.
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@Nkwkfld – I happen to have a running coach who's based in Chicago. His name is Wes Judd and is working with North Coast Running now. I've been able to run nearly injury free the last couple of years while working with him all the while averaging 45-55 miles/week. While I've yet to do a marathon (that's on tap soon then an ultra later this year), I respect his guidance and appreciate having less guesswork in what I need to do. As someone who overtrains, I need a lot of help.
No matter what course you choose, stoked to hear about your process!!! 100k is no joke.
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@mclaincausey easiest way to determine zones in running would be based on HR. As long as you know your max HR you can determine a good zone for aerobic work (i.e. middle to long runs) and anaerobic work (i.e. intervals). Same goes for Cycling, but having a PM also makes things much more beneficial in terms of tracking fitness progression. With running it's also much easier to run in a zone based on pace whereas cycling the number of external factors play a much bigger role (when you run downhill if you hold the same pace your HR will drop a bit. When going downhill in cycling you can literally do nothing and double your speed).
In terms of FTP compared to running the best comparison would be to do an aerobic threshold run on the same course or treadmill where you are basically going as fast as you can for maybe 25 - 30 minutes without going anaerobic. It's not exactly like an FTP test because you're not going all out or until failure like some FTP tests have you do, but it is a similarly good indicator of fitness.
Side note, while a high FTP is fun to work toward it is not necessarily indicative of how good a cyclist you are. It basically just means you are good at time trials and have a big aerobic engine. Having really strong repeatability at over threshold wattages is massive in cycling, as is having big 1-2 minute power. A big FTP doesn't do much for a racer if they don't have the bigger 2-5 minute power to establish the gap before settling into a big aerobic output.
