TR Running Thread 2023

Training
63

incoming rant

well, 2nd week of december, i messed up my back doing kickboxing (after 3 months of going 4x per week lifting weights at the gym and cycling 2-4x per week) when i recovered from that and was only thinking of getting back on the bike, instead caught covid which set me back a good 2.5 weeks (knocked out for 2 days, low energy for a week and gave myself another week to be back to 100%), then when i tried to get back 1st week of Jan, my not-so-smart DD trainer stopped working so i went on to running and swimming… and then i caught this fever mid week last week, fully knocked out for the 1 day, took the next day off as well and felt better.
Feeling 95%, i tried some light running and cycling just to practice aero position, next day my nose turns into a faucet and my throat starts hurting (5-6 days after that fever basically, when i thought i was recovered). It’s just one thing after the other.
So these 2 months where i was hoping to get some nice and easy base training, long hours of chill z2 binge watching tv on the bike, they’repretty much gone LOL.

So you can see how it’s frustrating.
Usually i get sick once a year, and ‘injured’ once a year. So 2 weeks off truly. Since december, it hasn’t been pretty.

64

Added the target time :+1: You got this!

FYI… you’re killing me w/the mile pace and mile distances. :joy: And oddly you use Celsius for temp :thinking:

65

Healing vibes headed your way. Hoping that your body is getting it all out of the way now so that you have no issues later! Rest up and recover!

66

Miles / Celsius is pretty normal in the UK. We like to mix things up a bit to keep it interesting.

67

I use KM for running but miles for driving. If I had my way I would use KM for everything but all the signs are in miles so youre just wasting time there. Then kilos for weight but feet and inches for height (unless someone wants me to get oddly specific when I do cms).

This is an absolutely crazy country.

68

Do hate the temperature conversions in my head, and the weight, as long as its low, 2.2lb to 1 kilo (bag of sugar) start to mix in Stones and it gets messy.

For quick distance/speed rough calculations in my head I use part of the Fibonacci sequence. Number above is kilometres from the mile number below.

1, 2, 3, 5, 8, 13, 21, 34, 55, 89

So if I have 8 miles, I know its approximately 13kms. or if I have 21kms is going backwards with above 13 miles. You can mix and match them so if its 11 miles, that’s and 3 and 8, numbers above them are 5 & 13 so that’s 18km.

And if you forget the number sequence you can easily work it out in your head again, I’d start from 2+3

2+3=5
3+5=8
5+8=13
etc

Find it a good way to get an dirty conversion for distance/speed

69

:exploding_head::exploding_head::exploding_head: My mind is blown

70

@FatherDamo2 has a keen analytical mind. The ratio between adjacent numbers in the Fibonacci sequence very quickly approaches the “Golden Mean”, which is quite close to the 1.609 ratio between a kilometer and a mile. It’s a neat shortcut, which wouldn’t occur to just anyone.

Even from 2 to 3, where there’s an obvious amount of error, the difference between 1.5 and 1.609 is still only 6.77%… not bad for a quick mental-math shortcut. But just two steps later, comparing 5 to 8, the error is down to 0.56% and never exceeds 1% error again (in fact, it approaches 0.5615% error very quickly indeed). Here’s the data:

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72

Running The Florida Marathon this Sunday.
Hope I can get a BQ time. Anything under 3:15 should put me in if Q times hold up that it.

will see…

73

Ran for the first time since December today, as I was letting my PTT heal. For the past month I’ve been doing 3.5 hours of TR a week and given my initial FTP (which I think tested a bit low), all my rides have been almost purely zone 2. So I thought when I resumed running, I’d have decent zone 2 fitness. But my easy run today, my HR was shooting up way out of zone 2 even though my pace was slow. I’ve ran zone 2 runs at paces 1 mph faster than this. Is there no connection between zone 2 cycling fitness and zone 2 running?

74

It is your first run… you are probably going to need a couple rust busters before you can really see if your fitness carried over. That said, assuming your 3.5 hours of zone 2 riding is broken up over three days… You are essentially doing the equivalent of about 3 x 20-30 min runs as week. Certainly enough to be considered an active lifestyle but not really enough to be “fit” in my opinion.

And just to clarify… when you say zone 2 you are talking heart rate?

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This is normal, specially after a long pause in running. Your HR should go back down once you run more consistently.

76

hmm good point, I didn’t consider what my cycling would equate to in running terms, but yea 3x30 minute runs a week isn’t much at all.

Yea I’m talking HR. Most of my TR rides have been lower end zone 2 as well (my range is roughly 135-150) whereas my zone 2 runs are always upper end zone 2.

77

Running HR and cycling HR zones don’t necessarily lineup. Furthermore, no matter how fit you are cycling, your body/chassis is not prepared for running. As such, your HR and perceived exertion are going to be higher when running for at least 2-3wks. Then, your HR will come down for the same time/effort once you’re back into the swing of things.

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Hopefully, the bridge crossings aren’t too bad. Otherwise, it looks to be about 32km of flat. And the weather looks to be cooperating as well for good times! Give it hell!

Screenshot 2023-02-07 at 8.52.16 AM

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Have a good one!

80

I had my first 10k race of the season on Sunday and to say I am slightly frustrated with myself is an understatement.

Most of my aerobic training has taken a back seat as I have started taking strength work seriously and am really enjoying it so I am taking the time to do the thing that I am currently enjoying. Thats not to say that I am not doing any running or cycling (and actually a swim every two weeks which is amazing!) but they are definitely not the focus.

Running has just felt hard recently. Whether that is because I am tired from the lifting or because I am neglecting training or a combination of both I dont know but when trying to run at any sort of “goal pace” I would have been happy with in training has left me consistently about 10-15 seconds a km slower! Significantly less than ideal.

So I turned up on the start line not only with no expectations but with actively poor expectations. I was thinking that I would just run at a comfortably hard pace and hope that the result wasnt too damaging to my ego. A friend said that they also werent feeling like they were going to do anything and I said I might just tag along with her.

Its quite a well subscribed race (something like 2200 people finished it) and we started closer to the 50 minute pacer than the 45 minute pacer (for which I was heckled by said 50 minute pacer, also a friend) so the traffic was heavy and hard to get through meaning the first couple of KM were done at 4:20 pace.

My friend and I found each other after that and I tucked in front of her and started my unofficial pacing duties. Pace increased to around the 4:15 mark. She kept telling me that I didnt need to wait for her but in reality I was running pretty much at a pace that I thought was doable knowing that i hadnt run anything more than about a 22 minute parkrun recently and the end of the race was definitely ready to bite me. We went through halfway in about 21:30 or so.

The course is also genrly up on the way out and gently down on the way back, not enough to kill the speed but enough that when you turn around you do notice the difference. Turned around and I went with the “same effort different pace” strategy and our pace for the 6th km came out at 4:11.

At this point I started to get somewhat annoyed at myself. I was running well within the normal effort level that I would put in for a 10k and the pace wasnt as horrid as it had been in training but I still had the annoying thoughts that I was bound to blow up in any second.

Kept the friend going through the medium of her just following along with my pace and telling me I needed to run off. I probably should have listened and at the 8km mark I did make a slight increase in effort towards the line.

Big headline of the results was that my friend got a big PB of around 90 seconds so that was brilliant. I, however, spent the whole day being annoyed at my mental attitude because I ended up only 9 seconds outside my own PB knowing that I had left quite a bit of time on the course. I will now switch my attention to another 10k that I have booked in through work in June. Redemption must be had!

82

Marathon done…
Time 3:13 and change.

This is by far the toughest marathon I have ever done…

  1. The cusways. Jesus. I have run them multiple times and even during shorter faster races. But it’s usually one up and one down. This times were 2 cusways and you have to do them 2x! So 4 times up and 4 times down. It’s leg killer.

  2. The course layout and marshalling was so fucking bad. There was only 2 timing mats. So it would have been ridiculously easy to cheat. They didn’t have anyone on the first turn off the main road… Everyone who were in front missed the turn… Where was the fuckin bike? Apparently there was no one.

  3. Today weather. Temperature was bad but not horrible for Florida. Low 60s… I can deal with that… But the wind brah. Start was about 14 at the end was about 20 with some gust of 30. Climbing the last cusways was so punishing. I was going 10.30 mpm and my hr was almost 180… Last 2 miles were with wind straight in our face. Terrible…

I think I am/was in shape for a 3:10 race today in this course if we didn’t had the wind… And probably a 3:08 on a course with no cusways or drastic elevation changes… I am happy with my current fitness and hope it translates to a good tri training

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Well done! While not an ideal race day for you, it would seem it went well enough for you to come in under your goal time. That’s a BQ time for you right :+1:

84

It is, 3.20 is the current time for 45yo runners. I just wanted some cushion in case of a time cut… I hope 7 minutes is enough.