33 minutes
33 minutes
Hey farmsalmon, what brings you here?
No running all last week...today, slowly for 33:04.
4 miles on roads;
2 miles running intervals, hard (Mile pace) for 1:15, easy (7:30-8:00 pace) for 2:00, 1:15, 2:00, 1:15, 2:00, 1:15, 2:00 followed by a 2 mile cooldown.
tot. time 26:02
Yes, TY"s WR 4:16. The field as a whole was solid. And thats a vast understatement.Look at Nolan, at 58 a 4;43!
It's a gut buster for me to do a single 400 at that pace.
Hope to catch a bit of that wave myself. Awesome race.
36 minutes of very easy catskiing this AM.
Nobody but me,DR
snuck in 40' yesterday while the gang was out running.....track workout for the kids today, so I'll be running the watch instead of the legs.....tomorrow looks good for something.....
For today; over 32 min. Injuries still a factor.
Sunday-Hill workout in the afternoon (7 miles)then 4.5 mile Tempo that night
Yesterday-9 miles, very, very hilly in about 50 minutes
AM 10 miles for 61 minutes
PM 2 by 2 miles. 10:15, 800m jog, 10:01.
Jog one mile.
4 by 1 miles. 5:01, 4:55, 4:56, 4:49 (800m jog recovery)
Jog one mile.
2 by 2 miles. 10:22, 10:15 (1/2 mile jog)
One mile easy cooldown.
I want to go under 2:20 for my first marathon, haven't decided which one.
I used to run track in high school five years ago, only started 9 months ago to run seriously again. I don't believe in running every day, need to rest & regenerate on my off days.
O..O
XXXX
Tonight, on a star studded CVRRTNW, I did: 12min grass jog + dynamics + 2x200m accelerations + (1000m + 600m + 2x800m) at warmup pace + 5 short strides + a Mile in a great feeling 5:28 + 5min jog.
I'm finally recovered from Staurday's 800m.
I've had foot problems for a couple of years, and because of that I've used off-the-shelf arch support thingies since then. Tonight I decided to take a "step towards minimalism", and I removed the supports, but used foot wraps. I FELT LIKE A NEW MAN! This is incredible. I've coddled my feet for way too long.
_________________
My Running Ideal:
One running session per day, structured as follows:
Warmup + 220 Yards to 1 Mile + Cooldown, where 220 Yards to 1 Mile is a single run at medium intensity to race intensity.
no posts for 3 days?......hmmm......well i'll break the string.....wednesday off.....wimped out because of a little rain......my bad.......thursday 45'.......back in the swing......anybody else out there?......
Had a little string of wimping out also.Biked 20 on Weds. but this is my first run since Sunday.
5K in 28:09. Looking to do a 10K fun run tonight.
No posts for 3 days? I think the mods. are getting some dust to settle.
So yeah we're still here, just laying low.
29 min
58min
All due respect to those who find "tri" an offensive word.
The bride and I broke the ice at a low key local mini-course version of the Triathlon.1/4 mile swim,hilly 20K bike and Very hilly 5K run.
My legs were like so much rubber by the time of the run, I couldn't seem to get going. Suffice it to say this was a very eye opening workout .It's time to break down and start incorporating some intervals aand plyos.
Talk is cheap, it's takes money to buy Whiskey.
Running Dogg wrote:
I do still put the times down for each workout, so I'm not sure what you're talking about there.
Er, I don't see times. Percent VO2 max is not times. For example how fast were those 1200m runs?
If you don't want to say thats fine. But please don't say what is quoted above. Because that is simply not true.
Coach K wrote:
Er, I don't see times.
"60' tempo" means a 60 minute tempo run. I believe 60 minutes is a time.
11 miles, 1h 21min
From my apartment in Albuquerque @ 5000 ft up to Tramway @ 6000 ft. Felt surprisingly good on the way out, considering it was all uphill.
3.25 miles uphill mostly to work in 22:25 at MP.
Work.
2.46 miles home flat another way in 14:40 at 15k pace (hopefully).
track meet (coaching) on saturday = no running.......wimped out on sunday......it was really hot......hope this wimpiness does not linger much longer......though more heat for the next two days......treadmill?.......maybe......
tpcb,
My curiosity is piqued. How did the injury come about. I'll take in all the avoidance tech available at my age.
Your sagacity is appreciated, as always.
Took to the track this AM.Ladder workout from 100M to 400 M. 2800 Meters total. Time out of 1:27 total, including wu/cd, stretches,etc. 133 avg. HR.400@ 80 seconds.