no sweat.
-605 to MOARG
today: back in Villa Pamphili
25mins wu
10xhills 28mins
active recovery
5 min cd
some stretching
no sweat.
-605 to MOARG
today: back in Villa Pamphili
25mins wu
10xhills 28mins
active recovery
5 min cd
some stretching
Good news. Whew.
I had a day off today, after 7 in a row on. Contrary to what you may read elsewhere at cvrr, days off are a good thing, lol.
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30min to 60min.
imafarmer wrote:
don't hold your breath
ha ha
I didn't. I knew better. As usual, guy's got nothing.
After work today I did the Marsden 4 mile loop in 30:34. It was easy, except for a very gradual 200m-ish accel around 26min: I've been debating with some friends (lol - see my sig) about 800m-Mile paced work within a continuous run, and wether it can be done effectively. (I'm convinced that it can.) So today was my first foray into "speed" since 5th St....at about 100m of the accel I must have been at 5k pace, and by the end of the accel, I must have been at 800m pace....and it didn't feel strange, like I should have warmed up better for such a pace. And, for the first time in quite a while, my hamstring was fine at fast pace! Yes!!!
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30min to 60min.
Sampled the highways, byways and a couple miles of UP single track on the Raleigh today.
Had to get some "devil may care" attitude to begin to enjoy the singletrack. Came through unscathed.
Low humidity, temps in the mid 60's for highs, and a light breeze made for optimal conditions.
72mins running, through the forest, up the top of the range,down to the creek then out the back of town and home. Seemed to be rolling along very nicely tonight. One section I know to be 1600m was covered in 6.35, ok, mostly downhill but still felt good. Climbed the steep, soft and loose Pannell's Hill really nicely.
Running at dusk which always means plenty of marsupial company along the way.
Yesterday was a fairly gentle run along the creek to the golf course. Did a couple of barefoot laps then shoes back on and ran up to Viewing Rock and home. 80mins all up.
Wednesday was a session on the windtrainer.
I can just see it: the thread evolves into Describe Your Barefoot Running Today. lol....
today: many errands in the morning. Then packed a lunch (bread, cheese, almonds, cashews, peaches, plums, bananas) and went to the Paolo Rosi track.
WU between the sprinklers, barefoot on grass, 18x100m including expanded quadrupedia (tweaking with back, leg and arm extension, plus some one-hand-one-foot equilibrium pauses): 42 mins total including the occasional chit chat with buddies.
Then:
10x100m, easy 100m walk recovery, in approx 16,15,14,15,14 - 15,14,14,15,14s.
200m walk recovery
200m in 31
400m walk recovery
400m in 70
200m walk recovery
200m in 33
100m walk recovery
100m in 15s
Then i ate my lunch on the grass thinking about Golden Gala tonight. Some woman was doing 150m reps in 18.5s. I felt slow just looking...
-604 to MOARBG
[quote]mopak wrote:
72mins running.... Did a couple of barefoot laps... then shoes back on and ran up to Viewing Rock and home. 80mins all up.
quote]
Today I was able to escape the office for a 50min run, which was done thusly:
0 to 39:33 = easy.
39:33 to 44:40 = brisk tempo.
44:40 to 50:00 = easy.
The tempo felt good, down Ryan Rd towards the Base, from Anderton. I love these runs.
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30min to 60min.
AM. 50 mins. on singletrack. Nice flow over rocks, roots, and rubble. Finished with 4x's 45 seconds fairway strides.
PM. 6 miles on MTB. Embedded 3 hours of grub hoe work building new trail with the UP locals. Surprised a clutch of young grouse dusting themselves in the sun.
Banked turns, long stretchs of boardwalk, and plenty of vertical relief make for challenging going be it on foot or on bike.
The word grouse is Aussie (bogan) slang for good. So I guess that was pretty grouse seeing some grouse.
Today, 40mins windtrainer then out to Rocky Rises for a 2k trail handicap. Wet, cold and windy. The trail was perfect for me, perhaps not for everyone though. Splashed through mud, streams and puddles for a close 4th in 7.30. I did 6k warmup and a very wet 2k "cool"down.
Probably could've run this one barefooted, I'm sure somebody around here would've.
There is a bit of talk of trail improvements around here too. The DSE (Dept.of Sustainability and Environment) prefer to just run the dozer through every 4-5 years????
The McIvor Range is potentially a brilliant mtb, walking, trail running area. There is a 10k walk (starting opposite my house) that is listed in the top 100 walks in the state.
The creek trail has been continuously upgraded by the "Green Corps" volunteers and they have hopes of being allowed into the Ranges, but it is National Park so I doubt they'll get the go ahead.
Another beautiful day! Certainly too good to pass up. Ha, ha! Did some landscaping, including mucho walking behind a mower, the other day. Then some walking around the big city last night. So the legs were a bit weary, but not enough to hold me back.
Ran another different route today with a goal of cracking 50 minutes again. Came up a bit short, returning to the start point after 47 and change. Despite the mild leg fatigue, the average pace was nearly identical to the last run. I remain convinced that there is nothing like the occasional race to stimulate an upturn in the usual casual pace.
Considered doing some striders at the end, but opted for the usual med ball workout with other drills. Increased the reps by 2 per set today. No other changes.
No wildlife spotted today. No barefoot running, since I opted out of the striders. Still training in the Frees though.
Keep up the good work, all!
Inspired by Wayne and Terry's 30min 8k tempo report, I had Big Tempo plans today. But, once I got going, I felt rather meh. Maybe it's because of today's headlines on CVRR, maybe it's because I'm stressed about the upcoming work week and I can't stop thinking about it, maybe it's because of the warm weather today, or maybe it's because of yesterday's tasty run, but.....I stopped after a 4 mile Marsden loop, in an easy 31:06. Maybe tomorrow I'll do my Big Tempo. 5 weeks to sub 17:30.
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30min to 60min.
10 miles today in 74 min.
2-3 weeks to sub 18 and hopefully 17.30 5k
would 17.30 get me into the state meet in minnesota class A?
AM.KTRF 10K, 50:37 for an age group 1st and 27th overall. The route gains 730 feet elevation and is 90% singletrack, board bridges and all.
PM. 4.8K Hill climb in 34:12. Not happy with the results. 3:30 slower than last year. 4th in age group, Overall yet to be determined.
Course is hardscrabble and stretches of blow sand dunes.
The view of Lake Superior is worth the trip up Mount Baldy.
25K on tap tomorrow.
Interclub 10km handicap. I didn't feel like I was moving freely and kept popping 4.05kms. Got caught at 4k (16.18) by Kev and at 5k by a low flying Greg H. Hung tough on Kev's "wheel" and at 7k (28.38) kicked by him. Reached the 9 in 36.40, battled through the last km well enough, although 3 backmarkers got past me. Finished in 40.38. I had hoped for sub 40 but just didn't have the legs for it on the day. Did a 4k warmup and a slow 2k warmdown.
I could use yesterday's 2k as an excuse except Greg H. raced the 8k and backed it up with a season's best run today.
I have another 10k next sunday. There is also a 10k on saturday but I might just do one of the shorter races. 3 x 10k races in a week might stretch me a little.
Another beautiful day today, but it was planned as a rest day. But several things inspired me to lace them up: (1) my upcoming schedule gets a bit more hectic and there may be less time for running; (2) I had the TDF on tv this morning and with those guys pumping up those mountains, I could not stay on the couch (ha, ha!); and (3) yesterday's workout felt so rewarding, I wanted more of that feeling.
Was it a good idea to go b2b days? Maybe. I was definitely tired and ran significantly slower than yesterday. I also limited the run to slightly over 30 minutes. Still I think it was worthwhile. No med ball or drills today, though I did break out the balance board for some solid proprioception work.
That's my story! No sub-5:00 miles, no 7 consecutive days running, no repeat 200s, no lies. Ha, ha!
Keep up the good work, all!
Damn....you guys and your last tempo and your fires.....it's catching on. Today I did 60mins thusly:
0 to 31:04 = an easy Marsden 4 mile loop.
31:04 to 56:27 = a tempo Marsden 4 mile loop (25:23).
56:27 to 60:00 = cooldown jog.
The tempo felt good, and that portion was 22sec faster than last week. It's hard to believe though, that 3:58 per km now constitutes tempo, sigh.... And, I'm still a long way away from impressing Terry and Wayne, but I'll get there.
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30min to 60min.
The Comox Valley Road Runners regretfully say goodbye to their coach Darren Skuja. Darren has been coaching with the CVRR since 1995 and had coached previously with the Courgars Track Club starting in 1987.
Darren has an impressive history in running and racing starting at the age of twelve. He travelled around the globe for World Military running events. Darren is grateful to the Canadian Forces for all of the running opportunities that they afforded him. He is especially proud of his time of 3:57 in the 1500m race in 1990. Darren has also been involved in many local running events with similarly outstanding results.
Aside from all of Darren Skuja's running accomplishments and experience, what really made him stand out as a great coach is his infectious affinity for running. He loves to run and is excited by seeing others enjoy running. It is because of this that the CVRR Tuesday training sessions have become so popular with over 40 runners in attendance each week. When asked what has been most rewarding about coaching he said, "I always try to 'turn on' running for people, whether they are completely new to it, or have done it for years. I try to uncover a new angle that enhances their enjoyment of it. If I can help with that, I am very happy. Runners are motivated in a variety of ways - fitness, races, social aspects, medals, times, extrinsic, intrinsic, etc. If I can tap into a person's psyche and find a way to move them forward, then I am rewarded too."
What does the future hold for Darren? He will always run, maybe not necessarily race, but run because he loves it. He is no longer a Reservist with the Canadian Forces, but has joined the Regular Forces. He is also the proud father of a beautiful baby boy and looks forward to family time with his son and wife, Heather. As far as coaching again, Darren replied, "If my son ever decided to run some events, I'd offer some training advice, if he wished, but I don't see myself as a club coach again. I think that phase of my life has passed. I thoroughly enjoyed it, but now I see myself doing other things."
Darren Skuja will be sincerely missed by all the CVRR members. They are thankful for all the time and effort that Darren has contributed to the club and they wish him all the best in his new endeavors.
Alright....time for me to be the bad guy now......some people know about this, and now Cam has been told, much to his disappointment.....
And in no way do I bark at the volunteers here. They were and always are awesome, and I am eternally thankful to all who volunteer.
But because of a miscommunication, the 5th St Mile finish line was slightly short this year.
I knew about this AFTER I congratulated Cam on his sub 4, and I never knew how to tell him the truth. I just kept hoping that someone else would tell him, and they did, but it was a week later. I feel bad about that....irresponsible even.......
The fact is, I paced the difference between the real finish and the finish we used for 2009, knowing that 13 of my normal steps = 10m ish, and I came to the conclusion that the difference was about 18m. That's about 2.5sec at Cam's pace, and about 3sec for most of the top 20 finishers. So, Cam would have run about a 4:02, which is still stunning, and much faster than his 4:11 last year.
Damn, I guess I did a 4:56.....
Anyway, I'm sorry to be the bearer of bad news, but it's "out" now anyway, and I should tell the world what I know. Hopefully Cam will see this soon.
The other thing I want to ask is......I thought the Mile was officially certified, but maybe it is "accurately measured" instead??? Keith may be able to answer this after KK. I know that it is very accurate, via various means. But, I'd like to know for sure, thanks. (Anyway, it's not like the start line tape is placed via micrometer readings!)
C.V.R.R. wrote:
The fact is, I paced the difference between the real finish and the finish we used for 2009, knowing that 13 of my normal steps = 10m ish, and I came to the conclusion that the difference was about 18m.
last year was short too.....i told you that at the time but you chose to ignore it. why?