Describe Your Running Today, Part II

11 miles long

7.16 pace

nice cool day

could sleep in since it wasnt hot

DAMMIT!

I felt a bit meh on the 29:25 jog and strides to the 5k line. I got 3 strides in on Headquarters. A km in 3:31 felt ok, then, on the jog towards the second surged km, I tried to clear my throat, got some kind of gag reflex peuky thing going on, then abandoned the session at precisely 37:22. I don't think I'm fully lactose intolerant, but there must be varying degrees of that. I have had this happen to me whenever I ate a lot of cheese or diary the previous night, as I did last night. I'll try this session again next Saturday. Dammit.

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30min to 60min.

Keep up the solid long work LAdude83. NYCM will test your mettle. Still, I rate it my favorite of 53 Marathons completed.

Local 10K, small crowd. Chariots of Cheese 5K/10K. (Easy guys, this is Wisconsin.)

Last weekends trashing must have snapped me out of the funk. Went 40:05 for 50-59 first, and 2nd OA.

Overcast ;Temp.55F with light variable breeze.

It was a Family affair as the Bride scored a PB at 5K and daughter #2 tagged along for social reasons.

You call a preplanned 3x1000m at 5km pace with 1000m jog inbetween a fartlek just because it is done in a continuous rus run? Coach much?

Andy Moog wrote:

It's called FARTLEK. hahahaha

Thanks Driske for the update on the Bald Eagle's status and for the link. Indeed, my type of running.

I'm shattered now that you have run 40.05 and left me sitting way down the DYRT 10k ratings.

Yesterday, ignored common sense (as is my way)and took on South's 10k club handicap. It's a sneakily hard little out and back trail. Rough,uneven footing several solid hills but constant dips and rises throughout. Throw in a couple of water channels to jump as well.

Warmed up for about 5kms beforehand.

Any hope of a fast time was put to rest with a 4.26 1st km (rough uphill),managed a 3.57 2d km but from there the course constantly broke your rhythm and it was a case of managing your effort rather than worrying about splits.

Turned in 21mins exactly and was in 2d place(it is a handicap)but nearly 2kms behind the leader, she'd started 15mins before me. The 2d 1/2 went well but I never sighted the leader. Came through strong in 41.45. It felt like a much better run than last weeks 10k. Comparitive times indicated the course to be about 2mins slower than the previous week.

Shuffled through a slow 3kms post race. Also did 35minson the windtrainer in the evening.

Today, after a nice 4k warmup I lined up for BAC's 10km handicap. Between 4.5-8.5kms we pick up a bit of a rougher trail and at 6kms we hit the claypit -pretty tough after recent rain Around 8kms a couple of tough little hills. Otherwise it's a pretty quick course of just even undulating trail.

Slotted straight into sub 4min kms and reached 5kms in 19.53. Unfortunately the claypit took it's toll as did the 8k hills and I was out to 36.28 at 9kms. I really battled hard the last km and squeezed it under 4.00 for a 40.27 finish time. I am pretty happy with the weekend's work. Both runs were strong and it certainly gives me confidence in my fitness.

imafarmer wrote:

You call a preplanned 3x1000m at 5km pace with 1000m jog inbetween a fartlek just because it is done in a continuous rus run? Coach much?

Andy Moog wrote:

It's called FARTLEK. hahahaha

Actually that's pretty much the definition of fartlek.

"A fartlek session can be either the easiest or hardest thing you do all week. It’s a Swedish term meaning ‘speed play’, and it basically consists of fast, medium and slow running over a variety of distances.Here’s how a typical fartlek session would work. After a steady warm-up, simply pick a landmark – for example a tree, lamp-post, or phone box – and run to it hard, then jog until you’ve recovered. Then pick another landmark, run hard to that, recover and so on. There doesn’t need to be a set structure to the run. For your first quick burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next hard run you’ll see something 800m away and stride towards it at your 5K race pace.It’s entirely up to you how hard or easy you make the session. Unlike track intervals, fartlek doesn’t require you to set a distance to run, or a time to recover. A watch isn’t necessary (although in the absence of landmarks you can use one to pick different times for your hard sections), as you listen to your body to determine your recoveries. After a hard spurt, jog until you’ve got your breath back, the lactic acid has drained from your legs, and your heart’s stopped thumping. Then go again. If you want to add a bit of specificity, short, fast bursts will help you sharpen your pure speed, which is most important for races like 5Ks and 10Ks. Longer periods of speed help to raise your anaerobic threshold, which improves your speed endurance – ideal for 10-milers and half-marathons. In reality, though, both of these components contribute to good race performances at any distance from the mile to the marathon, so it’s best to mix and match the length of the bursts."

Coach Much wrote:

imafarmer wrote:

You call a preplanned 3x1000m at 5km pace with 1000m jog inbetween a fartlek just because it is done in a continuous rus run? Coach much?

Actually that's pretty much the definition of fartlek.

Thanks for backing me up, ma. Hopefully imafarmer sees that.

-594 to GimmelWald 2011

Actually got pretty close to checking the site out whilst driving through switzerland-

Vacation with practically no connectivity was quite unusual-

In the end it was four trail races in the last two weeks. Cant complain- More details will follow.

Nice to be back home. Had a great time. But I missed y'all.

Today I did 60mins, shirtless in gorgeous weather, all easy except for one 60sec accel at 49-50min. The accel gradually got faster and faster until I was well under 800m pace at the end of it - almost a sprint posture. I'm surprised that I can do this off 49min easy, but it seems that every 5sec of the accel warms me up for the next 5sec. I didn't feel like a big tempo today, as per the last 2 Sundays. Good run.

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30min to 60min.

Please describe how the 'Ma kettle' post backs up your view of fartlek. Thanks in advance.

Coach Much wrote:

Thanks for backing me up, ma. Hopefully imafarmer sees that.

"1. An athletic training technique, used especially in running, in which periods of intense effort alternate with periods of less strenuous effort in a continuous workout."

http://www.answers.com/topic/fartlek

...with a playful, not overly-empirical attitude i would add... will try to go for a leisurly roll later on.Gimmelwald On My Mind

Fartlek defined wrote:

"1. An athletic training technique, used especially in running, in which periods of intense effort alternate with periods of less strenuous effort in a continuous workout."

http://www.answers.com/topic/fartlek

Glorious morning from the land of cheeseheads and dairy air. Sunny,calm,62F. In addition to myself the backroads were populated by 2 deer,several turkey hens with chicks too numerous to count, and a friendly German Baptist on his bike.

10k loop in 54 minutes.AHR 132.

Point, It's good to have you back in touch from the land of limited or no connectivity. Tell us of your trail runs please.

driske wrote:

Keep up the solid long work LAdude83. NYCM will test your mettle. Still, I rate it my favorite of 53 Marathons completed.

Local 10K, small crowd. Chariots of Cheese 5K/10K. (Easy guys, this is Wisconsin.)

Last weekends trashing must have snapped me out of the funk. Went 40:05 for 50-59 first, and 2nd OA.

Overcast ;Temp.55F with light variable breeze.

It was a Family affair as the Bride scored a PB at 5K and daughter #2 tagged along for social reasons.

Thanks, driske. I am very much looking forward to NYCM come November.

Any suggestions on restaurants? I've taken advice from friends but would also take input from the LR community.

Saturday AM: 5 miles @ 6:50 pace. Basically wanted to maintain sub 7 pace.

Sunday AM: 18 miles at roughly 7:02 pace. For fun I decided to go into another gear for the last 3 miles of the run and felt pretty good. Been very warm in the L.A. region this month.

Monday PM: 4 miles, recovery run.

today: bike commute and exercuses at chinup bar.thanks driske! will give accounts soon of trails i ran.Meanwhile, Gimmelwald 2011 getting closer-593

driske wrote:

Glorious morning from the land of cheeseheads and dairy air. Sunny,calm,62F. In addition to myself the backroads were populated by 2 deer,several turkey hens with chicks too numerous to count, and a friendly German Baptist on his bike.

10k loop in 54 minutes.AHR 132.

Point, It's good to have you back in touch from the land of limited or no connectivity. Tell us of your trail runs please.

AM. 8 miles in 70 min. Temp.at 70F makes the sweat run and the heart beat a bit faster. Other than a few scurrying noises in the woods, the landscape was barren.

mopak, trail and flat road are not comparable venues as you well know.

Wanjiru to Chicago! Cool. Thats one autograph I'll stand in line for .

I was able to sneak out of the office mid morning before the 30C temps hit, and I did 40min thusly:

0 to 32:17 = easy running around the Knight Rd loop.

32:17 to 38:45 = a mile on the old dirt track, with laps of 220yd surge / 220yd jog. I tried to do the 4 surges at 4 mile / 2 mile / 1 mile / 880yd pace.

38:45 to 40:00 = jog, wanting to go to 45min, but stopping at 40min because MY EFFING LEFT FOOT OUTER ARCH AREA INEXPLICABLY GOT QUITE SORE. Here we go again?

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30min to 60min.

Strange thing is Driske that I seldom run quicker on flat roads.

Monday was a leisurely 52mins up and down One Tree Hill in Bendigo.

Yesterday was a more convincing 1h 58min run inc the tough figure 8 circuit on the McIvor Range. No shortage of marsupial friends out there for me to see. Felt very strong on the hills, a good sign.

Just home from work and trying to come up with something clever to do running or riding wise. Yes I do plan a long way ahead don't I, lol!!

Some exciting news for my wife and I. A good friend is organising a trip to hike the Overland Track and we have signed on. This track in the Tasmanian World Heritage area allows only 60 people on it at a time. I was always going to run the track in the organised race -85kms- but never got there. We will walk it over 6 days (inc side trips).

Looking forward to some trail stories TPCB.

We seem to have a few MIA at the moment. Come on guys and girls give us your stories, we are keen to hear them.