jus a small Q before i forget:How do you do the standing recovery on treadmill? jump-on, jump-off type-deal?
treadmillman wrote:
Treadmill:
25min easy warm-up
20 x 30sec hard (30 sec standing recovery)
10min easy cool-down
jus a small Q before i forget:How do you do the standing recovery on treadmill? jump-on, jump-off type-deal?
treadmillman wrote:
Treadmill:
25min easy warm-up
20 x 30sec hard (30 sec standing recovery)
10min easy cool-down
3 mile warm up, 5 mile progressive, 2 mile c/d.
6:00 cut down to 5:15 by the end. Felt really good despite being on pace for my highest mileage week ever. I can't wait to get into some races and try to PR. 4 weeks and a few days until a half I have planned. Shooting for sub 1:10. And I'm starting to believe I can do it.
X-C ski outing with the family. Warming temps into the 30's. 13.8 miles in 1:58 @ Brown County's Reforestation Camp outside Green Bay.
Here's my plan; keep it up, you're on a great vector. Your stats do indeed suggest a sub 1:10 is in striking range.
My own 1/2 marathon PR came at a winter race in Feb of 1980. My dry roads and moderate temps. smile on you in your bid.
why do people post on this thread? No one actually reads what you're doing, nor do they care.
sausage party wrote:
why do people post on this thread? No one actually reads what you're doing, nor do they care.
Speak from yourself JERK. I read this.
Hit 18 on the day, 91 on the week. Warmed up really nice today, and was able to just go out in some shorts and a t-shirt. Did not want this run to end!
I think you stumbled onto the wrong thread little boy.
Classic weather flip last night. Temps. dropped from 39 deg. F to -9 deg F in 10 hours. Nasty wind makes it feel like -25F.
Nordic Track; indoors 30 min.
sausage party wrote:
why do people post on this thread? No one actually reads what you're doing, nor do they care.
Nice try, Skuj. Why don't you take your aliases and go play someplace else.
way to voice some web-education driske.
Sat. kids athletics cancelled due to floods scare. Went with my girl and boy to take a look anyway and actually enjoyed with some other families some great running in the only 2 hr sunshine break for the last 10 days. Managed 46mins in lane 3 between 4:10-4:20/km
Sun. xc race. 6.6k with some serious escarpments in a park next to low income housing. Placed ok but not fresh enough for anything worthy
Mon. 42mins easy
Nice to post again.
tpcb, I must confess to borrowing from a Canadian on the reply to sausage party. Thanks to Pete.
ran 2.5 miles 4 times on the levee. The wind was cold. Tried to hit 1:20 for .2 mile splits. This will be my standard workout for breaking 1 hour for 15k in April.
smooth 5 mile tempo run. up hill, wearing just a speedo because i havent gotten any sun all winter, and wearing the brooks beast.
the430miler wrote:
smooth 5 mile tempo run. up hill, wearing just a speedo because i havent gotten any sun all winter, and wearing the brooks beast.
I just threw up.
AM progressive run on the treadmill (was really cold and couldn't seem to get warmed up outside). 6:00, 5:50, 5:40, 5:30, 5:20, 5:04. (mpm). 11 total.
PM 3 mile easy shake out.
A pretty good run. It was 26 degrees with a 15 degree windchill. Started off the run with a couple hilly miles but then flat for the final 5 miles. Longest run I have done since the end of cross season in November. All in all it was a 7 mile run at 7 minute pace and hopefully more runs like this do come with this upcoming track season
Skuj, I didn't know you were Canadian. But I have missed your input at letsrun. You always kept it lively.
Speaking of lively ,the vision of 430 miler soaking up rays in a Speedo on an uphill run falls into that category.
I trust he was running somewhere other than the upper midwest. My AM 3.4 mile jaunt was conducted with temps at -10F (or-25 C). At least the wind that hit us yasterday let up.
There goes the neighborhood.
i am canadian too, ehi!
today:
bike commute all over town; eventually to Paolo Rosi track.
Then it was 12x100m warmup routine, barefoot on grass
Then in vibrams, with my buddy Marco, 20x400m, 60secs 200m recovery
The first 10 were between 1:34 - 1:36
Progressed to 1:34 - 1:32
Last five were 1:28 - 1:30 with recovery around :55
10 striders on grass to call it a day.
Bike commute to work
Will bike home.
I am drowning in endorphines...
5 morning, 8 PM.
Wow, I thought this thread was dead. 20:00 two days ago with 5x20 pushups and squats at work during various times of the day when there was no one else in the office.
Yesterday, got home late, very dark out: 12-minute trot then 50 pushups, 35 squats and 30 leg raises.
Snow, sleet and winter junk outside. Everything is freezing over. I will seek solace on the recumbent bike later this PM. Will likely join a gym to use their treadmill after Yuletide. All my shopping and wrapping has been finished since Nov. 28 so I'm on top of things.