Describe Your Running Today, Part II

1:53:00 of raking and hauling leaves out of damp grass after work.

Friday- Mileage

45 minutes easy (~6 miles)

Saturday- Off day

AM- 50 minute bike, light arm weights

PM- 35 minute bike, went bowling with friends

Sunday- Long Run

80 minutes moderate (~11 miles), ran an uphill 5k route in the middle at 6:20 pace, averaged ~7:15s the whole way

Monday- Recovery

48 minutes easy (~6.25 miles)

57min run after work. Nice hilly loop through Tooborac forest on soft trails. Worked hard up the hills. Nice cool but sunny afternoon 20deg celsius. Too early for much wildlife just an occassional wallaby and one small mob of 'roos.

Yesterday was just a morning ride on the mountain bike before work, 63 mins starting on the creek trail then up to Pink Cliffs and around the old Red Hill mines and into the Argile forest. Most of the usual wildlife suspects. A couple of herons along the creek. Lots of sitellas and tree creepers about at the moment.

Sunday, I ran the Rodney loop in the Dargile (not the Argile) forest. This is a tough little 9ish km trail loop through mostly ironbark forest and many large and very old grass trees. Some of the grass trees have spears up to 3 metres high. If you haven't seen grass trees, they look like a grass skirt over a black trunk and have one large spear shaped "flower".

It was quite warm as I ran at 3pm -while my grand-daughters were napping. Knocked it out in a reasonable 42mins -it isn't an easy course it climbs most of the first 4kms then has lots of ups and downs between 4-6km before a nice fast last 3kms.

yesterday: 5Fs, RespirO workout in the park, 50 minutes total, under constant, persevering rain.

today:

bike to track

18x100m warmup routine

light stretch

2km adjust walk

1x3km at 3:45/km

3mins rest

7x300m between 55-60s

80secs light jogging recovery

bike to work

feeling good, would be sinful to complain.

Monday and Tuesday; off, no particular reason.

Wednesday; AM. 41:50, 24 refreshing degrees, calm and clear.

1:24:00 of mowing, raking and hauling leaves in a very

un-Octoberish, blustery wind. Getting dark early, cuts into my leaf harvesting time after work.

Yesterday was 10 miles in the AM with two sets of 15 minutes hard, with 5 minutes rest. PM hit 3 more miles.

Today - 4 miles in the AM, 10 miles in the PM. Felt good, other than sore ankles from kicking a soccer ball around too much.

Getting super excited for this Sunday, as I am making my way to the city to watch the NYC marathon! Get to see some of my running heroes in action!

hmp,

Keep putting together those kind of workouts and a fine race is forthcoming.

NYCM. IMHO you are going to be part of the greatest roadrace in the US, if not the World. The competitors are it's heart, the spectator's it's soul. Since running it last year all I want to do is get back. The only downside has been the anticlimatic feeling other races have left me with in the meantime.

All the best on your outing in The Big Apple.

PM 2.4 miles. No watch. Stars, 30F. New Balance 790's.

P>S. Little known fact.NYCM does have a time qualifying standard system .i.e. you can get past the low odds of the lottery if you meet the times.

Hello and a large Marge of happiness to all. I have been shirking my responsibilities regarding posting my daily runs. It is good to know that so many of you have been diligent in keeping this thread lively and alive!

My own running continues to lack excitement as I persevere through my long aerobic buildup phase. I'm clocking 60-110 minute daily runs at this point, 6x / week. I have been mostly working on my own with some email input from Coach. I would not mind a little more personal contact, if you know what I mean. (ha ha)

Thanks for all you do for this marvelous thread. Keep up the good work, all!

barefoot commute home - work - home

race on Saturday

NYCM sounds absolutely amazing. I'm hoping to run it next year if I feel like I'm in good shape for it. Honestly I'm kind of scared of running a marathon at this point though. But being part of a big race, there is no better feeling. After running at nationals in XC (albeit D3), most other races have lacked that excitement. Hope you can get back to it soon!

Today was 4 in the morning, then 10 in the PM, workout.

The workout was supposed to be in the morning, but it was cold, and my legs felt really tight, so after a 2 mile warm up, I called it and ran back to my place. Tonight I felt a lot better, and hit it, a little shorter than I planned though.

I did a 20 minute progressive-like run, followed by a fast mile. progressive went 5:50, 5:40, 5:30, then slightly faster for the last little bit. Then 3:30 recovery, and a 4:50 mile. Felt great to move fast!

Might have missed it, but whats the distance of the race on Saturday? Best of luck to you on it!

Smokin' workout. That would have tested my metal even in my youth.

Your respect for the marathon is well taken. The late 20's through late 30's body seems to handle the rigors better than earlier or later years.

My own case history includes getting trashed at age 22 with a 3;39. Round 2 came 5 years later, 2:46. Wow, better.

Four years of fine tuning and I reached my eventual PR at age 30. (OK. I'll whip it out,2:26 at Grandma's '81)

Also a D-3 runner. No Nats though.

driske wrote:

Your respect for the marathon is well taken. The late 20's through late 30's body seems to handle the rigors better than earlier or later years.

My own case history includes getting trashed at age 22 with a 3;39. Round 2 came 5 years later, 2:46. Wow, better.

Four years of fine tuning and I reached my eventual PR at age 30. (OK. I'll whip it out,2:26 at Grandma's '81)

Interesting observation there. I'm in my mid 20's and considering debuting in the marathon sometime next year. Want to get 10k and HM times down a but further first though and develop a thorough base after an interrupted year.

I definitely feel as though I handle mileage better now than in younger days.

For the purposes of the thread:

Yesterday:

AM:

16:30 + strides warm up

10x 3:00 strong aerobic effort (45 sec rest)

15:00 cool down jog (TOT 16k)

PM:

30:00 easy run incl a few short hill strides, jogging down. (7k)

Today:

AM:

60:00 easy run (14k)

Core work & stretching

PM:

Massage

Rest

Uncivilized,

if i may ask, what are your current 10K and HM PRs?

And what would you like to do in the marathon?

Do you do all your easy runs at the pace indicated in your last post?

today: 4o minutes easy in the park. Bike commute.

Wow! 2:26! That is rolling!

Today - 3 in the AM, 8 in the PM. Felt pretty good, a little sore.

TPCB,

At present low 33's (not quite under) and 1:14. Both around 18 months old.

Planning to lower these to around low-mid 32's and 1:11-1:12 over the next 6 months, then find a suitable marathon and begin a specific build up to it.

Aiming to be capable of around 2:30 (I don't like to set absolutely specific times, as I get too tense and nervous) for first marathon, with the understanding that a lot has to go right to get things right first time around.

As for the easy runs - the vast majority I do for time rather than distance. Always arbitrarily take 3.5km per 15mins unless I know the distance or it feels a fair bit quicker/slower than usual. Sometimes it may be a bit further or shorter but over time would approximately even out to the 14km/h level - that's around 4:17/km or just under 7mins/mile in the American vocabulary.

Cheers

Friday PM. 6.2 miles,51:52. 40F calm ,numerous meteors streaking across the heavens.

Low 2:30's and high 2:20's usually got to keep company with the ladies of the day. Lorraine Moeller , Jacueline Gareau, Patty Dillon- Catalano,etc.

Green Bays Bellin Run still brings in Joan Benoit-Samuelson to deflate any male egos that may have been getting out of hand.

TPCB, Got to see and touch a few pair of Vibrams today.

Highly acclaimed by store personnel. They will be on my Christmas want list.

HMP,

thanks for nurturing my curiosity. My well wishes to you are particularly charged today because i just raced a 10.5km Corsa dei Santi and feel very centered.

Don't know time yet but believe it was around 41:30 - 41:45.

Tough course in the center of rome, gazillion cobblestones and some very long gradual hills which according to most (i ran with buddies that usually disappear in front by the second km) made the course challenging.

All systems were particularly responsive, barefeet felt incredibly elastic, progressed fairly relaxed and, like i said, charged.

I am starting to convince myself of the necessity - in the long run - of finishing a race with enough cheer, oomph and energy to take a victory lap.

bests to all...