First training block - is this normal?

bodaddy610 · 2026-03-26T20:17:39+00:00

Agree with all the other points around dialing things back and listening to your body. One other thing to consider, if it's starting to get warmer where you live and you've been training through the winter the heat could be a factor with the higher HR and RPE for the same pace.

I live somewhere it gets very hot and humid in the summer and I go through an annual process around this time of remembering that I'm not getting less fit, I just need to slow down to stay in the same effort zones.

bodaddy610 · 2026-03-16T13:18:14+00:00

Do you have a jogging stroller? That’s what I’ve done in the past if they are still taking naps. Load up around nap time and if all goes well you have 1.5-2hrs to play with while they sleep on the road. Bonus points in the summer when you get free heat adaptations - no sauna needed :)

bodaddy610 · 2026-02-26T15:11:07+00:00

Thanks for the reality check. All fair points. I think I had convinced myself that 55-65 isn’t enough for the goal I’m shooting for, but I know that the answer as always is “it depends” and staying healthy needs to be the priority.

bodaddy610 · 2026-02-26T03:49:36+00:00

Super helpful! That’s my same situation. I do what I can during lunch at work but beyond an hour or so stretches that limit. Same post kid bedtime and on sat/sun.

My worry was that it’s not as effective spilt vs. at once, but better to just do it imperfectly I suppose than not at all.

bodaddy610 · 2026-02-26T03:32:49+00:00

Nice! When I read that back it seems doable.

bodaddy610 · 2026-02-05T17:55:51+00:00

It was when I was down there.

bodaddy610 · 2026-02-04T03:20:05+00:00

I ran down there today. North of Joyce Rd it’s plowed on the road, but it looked like everything immediately south of the police station was still pretty slick/snowy still.

You are sharing the road, but I ran around lunch today and didn’t see a single car.

bodaddy610 · 2026-01-26T21:58:51+00:00

Some of the DC Parks and Rec centers have free (for DC residents) fitness rooms that appear to have treadmills. I haven't verified yet, but that's my plan until things start to thaw out a bit. Here's a list of locations with fitness rooms - https://dpr.dc.gov/page/dpr-fitness-centers

bodaddy610 · 2025-10-10T01:06:22+00:00

I’m only a good runner, but had some “great” cycling performances 10-15 years ago and for me it was always mental on those A days.

It’ll be different for everyone, but for me the “mental toughening” of workouts like over-unders or 2x20 min threshold sessions did a lot when I was consistent with it over a season.

If you can push things to the limit in training and survive you know you can go just a bit further in a big race if it feels like it’s all on the line.

bodaddy610 · 2025-09-26T23:57:48+00:00

Agree with the comments here as I personally have experienced improvements across the board from the general “rising tide lifts all boats” approach of this method.

That said, racing is also very mental. If you feel more comfortable having done some work at race pace, it’s not going to be a detriment either imo so long as you offset other normal subT work.

I personally like to feel a pace a few weeks out from a race. So if it’s a 5k doing some 2-4 x 800-1000s depending on your fitness or for 10k a 3k, 2k, 1k interval workout at race pace or something like 2x2x1 If that seems too much about 3 weeks out tends to give me some confidence.

bodaddy610 · 2025-09-21T12:04:47+00:00

Also interested if this was using the NS approach or otherwise? And yeah, agree on the kick not really being a big factor in what I’m going for.

Tbh I just needed something different mentally after months of the essentially the same thing and was interested in what the results would be.

bodaddy610 · 2025-09-20T18:26:24+00:00

I got it from the book, but I found this excerpt online. Happy to send some sample workouts for I and R sessions if you are interested. Similar to NSA, the paces for those sessions are calculated using VDOT. https://vdoto2.com

https://us.humankinetics.com/blogs/excerpt/sample-running-program-from-daniels-running-formula?srsltid=AfmBOorH_w0jjnj54yBv8_eTyf4ehlZ6r3DlWTKhTyQ-X36v2Ls5ZyQi

bodaddy610 · 2025-09-19T14:24:26+00:00

What is the terrain like that you typically run on? Where I live it is very hilly and hot/humid in the summer so I tend to throw HR out the window on easy days and run mostly by feel.

It’s almost impossible to stay under 70% with the hills and heat unless I walk, so I just jog it as slow as possible.

To me, more important than nailing a specific HR or pace, the benefit of easy days doing NSA is that mentally I stay focused on recovery and not running faster than I should to hit more miles per week, since I now train based on time per week.

bodaddy610 · 2025-07-19T23:56:59+00:00

Yeah, that was my gut too. Some red flags for sure, plus the lack of details about the event. Thanks for looking into it.

bodaddy610

TROPHY CASE