C.V.R.R. wrote:
Um....59 takes time. Hahaha. Do 14sec 100s, then later on, try some 29sec 200s, then, try a handful of 44sec 300s....when that 300 feels ok, then try your big sub60 400.
On Saturday afternoon, my workout plan is 4x300m in 51ish, with 45sec recovery, in spikes. Anyone?
What r u saying? R u trying to give training ideas to break 60 in the 400? Thats what is sounds like. I think your training suggestions are seriously lacking. Seriously.
Oh Man I've got so much work to do, hahaha... Today I did 4x1320yds on the old dirt track, in 4:26-4:25-4:23-4:20. If you had told me beforehand that I was going to do those times, I would have thought "oh, a pleasant cruisy session." BUT IT WAS A GRIND!!! I am so lacking in aerobic capacity work. I've shyed away from this for way too long. I've become soft. After #1 I really didn't want to do #2, and I had to keep talking myself into continuing onto the next run. I'm not fatigued....just mentally not accustomed to this. What happened to me? When did I lose the plot?
This is going to change, starting today.
I'm pleased with the session though. They'd be at least 10sec faster on the good track. That's a total of 3 miles in 17:34, maybe around 17:00 on a good track....so the pacing was OK for now.
2 days of easy running will follow, and then Saturday's short sharp shock with Wayne and ???
All the best rehabbing from that tibial stress problem.
I was plagued with it in college. No other injury I ever incurred brought with it such acute pain, or was so diabolically persistant.
JW and I went 12.8 in the cool 49F rain at Timm's Hill. That capped 69 miles in the last 9 days, lots of it on steep trails. The quads are feeling it.
12 easy today in 83min with last 1.5 barefoot on grass. Calves still feel a bit tight after half marathon effort three days ago.
A comfortable 50min run around Lake Eppalock under the watchful eye of an unfamiliar looking eagle. I will have to look the bird up as he is not one I've seen before. He floated above me for 30-40mins perhaps hoping I'd flush out some prey.
Driske, the snow had long gone by August when I was there in 85 and 88.
As for the Ferny Creek sunday runs. They were started in the 60s by the great Ron Clarke and a few of his pals. There are some good old pics of the area in The Unforgiving Minute, one of Ron's early books. In the 70s and 80s most of the top runners trained there. Wardlaw was the guru of the group. Deek started running there in his early teens. The area is very hilly and mostly forests of towering mountain ash and an understorey of tree ferns. Very nice place to run.
Hey all - first posting on this site...
Today so far hasn't been great. Over-cooked it last weekend with three tough days and I'm not quite recovered. This morning was just 3.5 miles easy jogging to ty and loosen out. Meeting training partner for a steady 6 in 2hr45, so hope that that loosen out worked!!
This damn road back to fitness after 8-months injury seems longer than it said on the map!
PS... I'm on UK time! I'm not out running in the middle of the night. (well, not at the mo... only when training for ultra mara's).
-714 to Gimmewald 2011
cruising right along, today, in Villa Pamphili in vibrams: brisk warmup 25 mins.
then, 6x500m with Fabio, Stefano, Paolo on the campone at 1:38. 1:40, 1:39, 1:40, 1:37, 1:42 with 60secs recovery. So humid it was hard to breathe. Otherwise feeling just mah-velous, jus mah-velous...
Took an extra long weekend away from running. A week later, I'm feeling rested but a tad rusty. No prob! Ha, ha! Kept things to a reasonable 40' just to be safe. Felt good and hope to get back close to 60' before long.
Congrats to all who have reported race results since my last post: HR123, mopak, et. al. And welcome to OD! It's good to have another 'dog' on the thread. Ha, ha!
Keep up the good work, all!
run sucked! tequila and running don't mix
Due to some disorganization on my part, I was lunchless and carless at 19 Wing today, so my run ended at the grocery store just outside the Base - 40min easy, around Airforce Beach loop and back, with $10 in my hand, food pickup, 3min jog to the Hangar with food in hand. Initially Ithought about doing 60mins, but, at Airforce Beach, I realized that I was tired from yesterday.
Look at us. We are beautiful.
http://www.facebook.com/album.php?aid=257435&id=653215452&l=9091e5eb28
Don't let the tail wag the dog. That's what I would tell Terry. (And I have. 100x.)
You have a basic idea of what you want to do each week....but life, weather, work, etc etc etc....and HOW YOU FEEL.....all these things should "massage" the actual schedule. Don't try and ram square pegs into round holes.
mopak,
awesome to be part of such a legendary group. 3 cheers I say.
doing a bit of research here. swiss travel guide current as of March '08 has Walter Mittler still running the Hotel Mittaghorn. Gimmelwald in general sounds like it would be a great reprieve from our sticky summer heat by August. The Bride was a bit slow to take ownership on this one, but a promised side tour to Vienna won the day.
2 miles this morning just to limber up.Sunshine and clear skies followed the 4" of rain over the last 2 days.
Skuj, did you lose to that fat guy? ROFL
Not very much to report. Haven't been back to the gym. Staying with the walking. Got another opinion on my knee which was more positive so maybe things will start to look up soon.
I've known her ever since she was a kid in Nanaimo track club.
I'm quite tight on lap 2, but pleasantly surprised that my form is not too bad - because after 500m this was hell for me. (Strange, because at 400m I felt fine. A last 200m in 37 represents an ENDURANCE problem!)
Oh Man, Malcolm ran a smart race.
Hey Doc....what happened to FOLLOWING Keith on the first 600m or so?
C.V.R.R. wrote:
I'm quite tight on lap 2, but pleasantly surprised that my form is not too bad
If by "not too bad" you mean "not too good", then you are right.
had to cut a tempo run into 2 smaller parts yesterday, as my legs were just done in. 800s on tue and easy running+600m swim+75min spin did my legs in completely.
gotta find another day for tempos...
yesterday was a medium effort 35' after work. the weather was warmer again. hoping to race 8mi trail on saturday. daughter expressed an opinion to do the 4mi, we'll see!