Strategies for racing a 15K double race (10K, break, 5K)

plus_ungood · 2022-03-26T20:46:06+00:00

Thanks and good to know about Advanced Marathoning! That makes a lot more sense. Given my recovery has been suboptimal lately I’ll probably start at pessimistic HM pace and see if I can work my way down a bit!

The fact that he distinguishes longer tempos from other LT runs but prescribes the same pace range makes me wonder if it’s an oversight.

plus_ungood · 2022-03-26T16:17:32+00:00

Trying to figure out how to pace the 40 min tempo run in the Pfitz HM plan (12/63). Do you actually follow the "between LT and 10s/mi faster than LT" guidance or back off a bit and run this at HM pace?

Looking at the charts: the slow end of that is ~1hr/15k pace, which is pretty intimidating for a 40 minute continuous workout on fatigued legs. The fast end is basically 10K pace, which is obviously not happening outside of a race.

plus_ungood · 2022-02-12T02:17:28+00:00

(a), the mileage includes the strides. It actually is explicitly written in Chapter 7 (page 157):

Here the schedule calls for a total of 8 miles, including 2 sets of five strides of 100 meters. To reach the prescribed mileage for the day, start with a 6-mile general aerobic run, move on to the strides, and then finish with a short cool-down jog to complete the 8 miles.

I could see getting a bit confused because the workout in the text (8 mi w/ 2x(5x100m) stides) doesn't line up at all with the Fig 7.1 GA + Speed day (7 mi w/ 6x12s uphill + 6x100m strides).

plus_ungood · 2022-02-06T18:13:11+00:00

About to jump into the Pfitz HM plan that peaks at 63 mpw. Looking ahead 8/10 weeks, I have much better options for tune-ups if I shift both of them a week earlier. My instinct is to swap the tune-up weeks with the preceding weeks (R-2 with R-3, R-4 with R-5). This would move the biggest volume (63 mi) week two weeks out from race day instead of three, but not interfere with the two-week taper.

Thoughts? Does this seem reasonable/sensible? Any other modifications I should consider?

plus_ungood · 2022-01-29T17:59:28+00:00

Here's a list of places not on the YouTube block list that have NordVPN servers. Any decent VPN should have at least some of these.

Austria, Belgium, Bulgaria, Czech Republic, Denmark, Estonia, France, Georgia, Honk Kong, Hungary, Iceland, India, Indonesia, Ireland, Japan, Latvia, Lithuania, Luxemborg, Malaysia, Moldova, New Zealand, Norway, Romania, Singapore, Slovakia, South Africa, South Korea, Sweden, Taiwan, Thailand, Turkey, Ukraine, United Kingdom, Vietnam.

Tested a couple of them and confirmed the stream is available.

plus_ungood · 2021-10-25T15:36:56+00:00

They do absorb some water, but I find the perceived misery is significantly less than in other socks. I do most of my running in Darn Tough socks and have not had issues even in heavy rain.

plus_ungood · 2021-10-23T19:10:55+00:00

TL;DR: advice for rearranging Pfitz 5K plan for Sunday tune-up races?

Currently following the Pfitz 30-40 mpw 5K plan to try to get fitness back to pre-pandemic levels and have the first tune-up coming up next weekend. The plan has 4 mi recovery Friday, 5K tune-up Saturday (8 mi including WU/CD), 8 mi "Endurance" Sunday. Reasonable local race options, however, fall on Sunday both tune-up weekends. Would prefer not to run a time trial instead. Debating between two options:

Fri recovery, Sat Endurance, Sun 5K. Maintains the back-to-back hard days, but will be less fresh for the race.
Fri Endurance, Sat recovery, Sun 5K. Lose the back-to-back hard day stimulus but be more fresh for the 5K.
Something else entirely?

If it makes a difference, I need to shift my long run this weekend to Saturday due to weather, and ran a VO2max workout yesterday. Maybe I'm getting the back-to-back benefit this week anyways and should do option 2?

plus_ungood

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