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| eddylee |
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Awesome week of running Jonesy! Keep up those 100+weeks and awesome tempo effort. Ron, Minus the conditions of the race, I think you ran on tired legs. That ladder workout you did seemed pretty tough(12,8,4,2,2,4,8,12). "You cannot train hard and race well at the same time. In order to race well, you need to be sharp and fresh." -Lydiard M: AM: 4.5 PM: 8.5 T: 8.5 2x(5x400Rpace+400jog) 75,76,74,76,75,74,76,76,73,75 all under control W: 11 Miles last 6.5 in 42:35(633pace) Th: 11.5 middle 5.5 in 6:39 pace. F: AM:5 PM:5 S: off-feeling a little ill...thought it would be ok to take a day off. S: 14 first 4 in about 7:10pace, next 4 slight sub 7, next 5 in 650pace, 1mile easy c/d. I was going to do my tempo on Saturday...damn it lol Good week of running. My goal is 80 for next week. |
| jonesy. |
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good advice to ron. great week of training, eddy. I like the marathon pace work you were doing on wednesday and thursday. |
| Radical Ron |
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Thanks Eddylee and Jonesy. I will get faster in the 5k too. Your comments are greatly appreciated. Jonesy, I just read recently you stated you ran a 16:04 sometime back. That's great! When did you did this? What age and what time of year? Was it on the track? Mon - ran a double - 7.5 am and 8 mile pm. Tue - 24mwu, 19:15 5k tempo on track. 25 mcd. During tempo I went out slower and eventually got in even pace rhythm. In addition, I found that when I don't look at my watch every lap I tend to do better. I'm going to stop doing that and simply run how my body feels rather than freakin' out about time. Wed - running fever today. 7 year old son has one too so it's not just me. |
| jonesy. |
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another good tempo, ron. I ran the 5k in 16:04 on the track at oxy this may. definitely had it in me to run ten or twenty seconds faster in that race, had I been given splits and been a bit more aggressive. m 15.7 noon--5.5M w/stroller-49:22; evening--10.2M-1:14:06. middle 8M in 53:13 (7:57,7:10,6:43,6:10,~6:22,6:21,6:22,6:08//last 5 in 31:23). most on dirt shoulder. felt good. essentially 5@MP. t 15.5 a.m. 5.5M w/stroller-62:13, sluggish; p.m. 10M-1:23:46-trail 5k race: 19:23. not aggressive enough early, tired, just not a good trail runner. previous day's workout, plus the stroller run left me with nothing for the race. w 15.2 a.m. 5.7M w/stroller-58:47; p.m. 9.5M-1:30-solo. 3x200-41,40,37; 4x600-1:53,1:53,1:53,1:52; 8x200-33,34,34,33,33,33,32.8,32.6. 100 jog (1:00) after 200s, 200 jog (1:25) after 600s. lake swim after. th 13 a.m. 11M-1:41:52-recovery; p.m. 2M w/stroller-19:35. enervated today. f 12.5 1:36:31 after torrential downpour. very easy! (marked miles in 7:28,7:16,6:59,?,6:46 & 6:55 (w/10-12xstrides),7:14 &7:12 (dark)) sa 16.1 a.m.-5.7M-63:22, w/stroller, lake swim; eve--10.4M-1:14:40. 11:15-1.3M down,7:35,7:06,6:54,6:22,6:31,6:30,6:39 & 6:38 (dark), 9:09-1.1M up. middle 8-54:15 (6:47/M), last 5 in 32:40. easy, unpushed. su 15 2:13:07 recovery run. conserv. est. on red rocks mileage. rainy. weekly total 103 miles No great workouts this week, one really bad race, and a good deal of slow stuff, but pleased with the fact that daniels' pace easy stuff--6:45-7 min/mile--was actually easy and the 5M at 6:30ish pace last night was very easy and really unpushed. Had two days with at least five miles of marathon pace work, the race, and a decent track workout, where the 600s were only a little under actual soft 3k pr pace, but the 200s were below mile pace and the rests were half of what the club coach asked for. I wasn't fresh that day but I clearly could use some guys to run track workouts with. Maybe this week I will. Four straight 100 mile weeks, one to go, then slight taper for 5 miler in mid August. |
| jonesy. |
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incidentally, both relatively fast easy runs (last 5 at 31:23, last 5 at 32:40) came after taking pretty long afternoon naps. I'm thinking that either the nap is key in and of itself to running faster, or that I am just not getting enough sleep at night. |
| eddylee |
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I need to try a nap here and there, but my body will not let me sleep during the day. M: 15 AM: 3 PM: 4 easy,6 medium effort- 40:00(640pace),2 easy c/d...all continuous T: 12.25 AM:3 PM:9.25 (ran this workout in flats) 4x(200Rpace+200jog)40,38,37,36 2x(400Rpace+400jog)76,75 1x(800Rpace+1200jog)231 2x(400Rpace+400jog)76,75 4x(200Rpace+200jog)36,36,36,35 2mile w/u and 2mile c/d W:10.5 (ran this workout in flats) 2mile w/u 3x(2mileTpace+2:30rest)11:53, 11:53, 11:53 hahaha kinda cool 2.5mile c/d Th: 10miles in 1:25...ran with a friend who is starting off(yes starting off-he put in 50miles his first week) maybe a little too slow, but it felt nice hahaha F: 12.25 11miles in 1:14:19(645pace)-good run, very happy 1.25 mile c/d S: 8 plus strides(I was going to do a race in the morning, but I said screw it. then I was going to do an interval workout in the evening, but I said screw it as well. lol) S: 14.25miles I drove up to Alta Sierra(6100ft). I went to running camp up here in HS. Anyways, I turned around at 50minutes which ended up being 6.35miles and 7100 ft, according to my GPS watch. I finished the run at 13miles(135minutes) and quickly decided to do a little cool down after I got some water. I envy those who live where the trails are plentiful and the atmospheric pressure is low. :( 82.25miles for the week....WOOOOO NEW PR hahaha I'm very happy with myself because I only got in two lousy doubles. Next week I am going to add more doubles and maybe shoot for 85-90. I want to hit a 100mile week before I enter Phase3(3weeks left). It may not seem likely actually, but 1-2 90mpw would be awesome. Good week of running, Jonesy. I do not want to imagine what I would run for a 5k trail race after today. |
| jonesy. |
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excellent week, eddylee. you sound like you're having a good time, doing speed maintenance and running good developmental stuff sub-7 frequently. those mtn runs are more than worth it. I need to do some of those here, which requires some driving, but there aren't any 6100 ft mtns around here. you are going to be hugely improved for xc this year. I felt pretty good today on my second run, said screw the trail race tomorrow, and did 6:22 pace for the middle 8 of a 10.4 miler, with four miles at 6:07 down to 5:50. 16 total for the day. |
| eddylee |
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damn...nice run, Jonesy. I am thinking about converting my 40min tempo run this week into a 10miler close to Mpace, which is about 608-610. Do you ever use flats on your speed workouts or tempo runs? Oh yeah, I had to drive about 1hr 20minutes to the mountains. I do belive it is worth it, but are there any physiological differences by running 14 or so miles at altitude compared to sea level? I would assume that you need to spend at the very least about 3-4 days at altitude to see any physiological changes. I did a fairly easy 10miler today. I felt a little sluggish for the first 3-4miles, but I managed to pick up the pace for the second half of the run and average 703pace for the entire run. |
| jonesy. |
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see I'm not getting the 7:03 pace for the whole ten mile runs like yourself. I'm getting some good quality on eight, but the warmup/cooldown stuff is taking the whole run up closer to 7:10 or more pace (steep concrete sidewalks down to the lake--have to do that slowly, and the return trip is obviously uphill). So, I'm impressed by the guys I see averaging your pace or even 6:30's for the whole thing. I think that the longer marathon pace work is really good, but hard to say exactly why because it's obviously not 'tempo' pace (usually HM or better). I did an 11M tempo at 6:10 pace at altitude prior to running 5:46 for half marathon at sea level in May. You definitely don't adapt to altitude in one occasion, and they say train low, sleep high, as if running up high isn't even advantageous, but I think that you are taxing your aerobic/cardiovascular systems heavily when you go up to the mountains and run long, like you just did, so it has to be helpful beyond a flat longer run, even though the latter will be much faster. You're really preparing for longer-term development, not to race within a few weeks, so I'd say that doing the longer MP style work is probably better for you than really taxing yourself and risking injury doing fast stuff. I don't use flats for any workouts, because a w/o with flats last year gave me achilles problems that I still have to fight every few days. I'm using nike skylons for most tempo and track workouts, as well as races from half marathon down, except for track races, which I use spikes for. I'm going to try to race five miles in flats in ten days, because I'm told they'll cut 5 seconds per mile off the heavy skylons and I think that if I can run track races in spikes I should be able to do one road race in flats (both have very low heels, obviously, which stretches out the achilles). club coach wants 2x4x400@3k pace today, with 200 rests and a 400 between sets. should be pretty easy, since my 3k pace sucks (75 400m is faster than my 3k pr pace), so maybe I'll shorten up the rests significantly or pick up the pace if I can after last night. |
| yes but.... |
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instead of getting posts deleted; how about answering the question, since a whole season has now passed: did you reach your goal and if not, how close did you get? |
| jonesy. |
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he ran 4:08 or 4:09 and anemia or iron-deficiency kept him from running 4. did 3x200 w/u-38,36,38; 2x4x400-71,70,70,71,71,70,71,69. 100 jog after 200s. 200 jog after 400s, except a 400 jog after fourth 400. solo in noonday sun. afterward jogged slowly for a long time to complete a 15.7 mile run, with a lake swim. not that fresh today. |
| A fans note |
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This thread is great. I love to see the training logs, I love the positive attitude, I love the seriousness. Keep it up, guys. |
| ickybana5 |
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I second that! I love how jonesey and eddylee support one another so much! It is refreshing to see this in the sea of negativity that LR can be sometimes. Keep it up boys! I know you can both achieve whatever you put your minds to! |
| Sair |
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Sorry I haven't been posting recently guys - dealing with more injury issues, achilles and possibly plantar fasciitis - I think this is all stemming from the ankle injury earlier in the year because normally I'm not very injury prone. So not much running at the mo, but when i have interesting training to log, I will. Ron, eddy, jonesy, you're doing great, keep it up! |
| Sweeney Todd |
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I think it's been 3 weeks or so since I updated. Here's the key workouts I completed: Week 1, 3x2 miles at 10K pace with 2 minutes jog rest - 14:08 (7:08, 7), 14:07 (7:05, 7:02), 14:18 (7:14, 7:04) Week 2, 3x1500 at 3K speed with 3 minute jog rest - 5:53, 5:56, 6:05 or so. I think I was supposed to be at 6:03s. I was SHOT during these, glad I finished it though. Week 3, 7x800 (yesterday) with 1 minute jog trying to hit 3:24s - 3:26, 3:17, 3:18, 3:21, 3:20, 3:20, 3:20. Faster, but all were even splits. I skipped a few shorter workouts of 200s and 400s, but had very good long tempo runs, one in the 6 mile loop at Central Park where I would have PR'd for my 10K if I kept going. 7:45 pace. Also ran a 70 minute tempo the last 3 miles at 7ish pace, first 47 minutes felt like that perfect aerobic pace. August 16 5K is nixed, might run the 5K the following weekend. Going to attempt to bump the mileage this week for the first time by adding a 6th day, an easy 30-40 minutes. Next week if I feel good, I might double one of those days, keeping it at 30-40 easy. Thursday is a 4x1K workout at 3K speed with 2:30 rest and next week, now that the race is done, is 4xmile at target 5K pace, not sure what the rest will be. Best of luck to everyone. |
| eddylee |
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Damn, that is a very nice workout. I don't think I could hit that workout at all. I have been doing 400s at 75s, and they seem like a challenge, after a couple of them. Tonight I am doing 4x(200Rpace+200jog+200Rpace+400jog+800Rpace+400jog) everything is 75sec 400pace. I am not looking forward to the 800s at all. I actually had this planned for yesterday, but I was not feeling very well. My legs seemed a little shot during my morning run, and I decided that if I felt the same during my afternoon run, then I would scratch the track workout and just run an easy 8-9. I am going to have to stretch out my warm up and cool down to get my daily mileage goal of 11. One more thing...I am impressed that you can hit those times with trainers. You are going to fly when you put on those flats for the 5mile race in about a week or so. Any goals? Sub 27? sub 26:40(520pace)? |
| boingo |
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Thought I'd check in with everyone. I'm finally kind-of-sort-of back on track - I can only muster about 20 miles a week at the moment but it's loads better than only being able to run for 4 minutes before my IT band just puts me down. How long did it take you to get up to respectable mileage and pain-free running after you started rehabbing correctly, jonesy? I don't think it should be too much of a stretch for you to hit 2:30 for 800's at the moment, eddy. I could be wrong, but 16 high for a 5k puts you in pretty good shape. It seems like those 200's should feel like a breeze. When's your first cross race? |
| jonesy. |
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appreciate the positive words for the thread. like i say, this is just about working hard to get faster and getting some good advice along the way. sair, sorry about your injury problems. no doubt that you were on your way to some fast times. the sport's unforgiving. i was looking back at my training in june before getting sick and missing a track meet--had a fantastic w/o that week and then was slow for a month and missed all chances for more track pr's. (since Vermont has no adult track meets in the summer that I know about, I actually tried to organize a track meet at Burlington High School for this Saturday, a chance for a pr, but got absolutely nowhere with the people I was told to talk to--they still haven't given me an answer after almost a week). good to hear you're back boingo. It took me over two years of running to get my mileage up to 60 after nearly three years of rehab, preceded by twelve years of injury, but that was a totally different case from yours. my knee was very weak and I was getting over tendonitis, whereas you have ITB and I have no idea what it takes for that. However, I have no doubt that in coming back, 10%/week increases in mileage, with no increases in intensity, will do the trick for you if the injury itself is healed. eddy, that's a good workout and you have the speed, obviously, and the strength from the 5k, to do 2:30 8's on that kind of rest, but it's obviously not that crucial to hit times like that this time of year for you. xc is coming, but you're in good shape and just stay healthy and keep running a variety of paces and distances. My goal is to break 27 for the 5 miles; the weather will be the x-factor--race starts at 8 a.m.. I'm not doing long runs and quality workouts commensurate with what I was doing at altitude in Albuquerque in April and May, but I think that I'm pretty close to road pr shape now, maybe just needing a bit of a taper next week for the race to freshen up the legs. today, 15.6M, 4.2M w/stroller slow early and 11.4M in 1:23:46 this evening, picked up w/u and c/d a bit over the usual, and avg'd just under 7 relaxed for the middle 9M, with three miles at 6:40. easy, as it should be. |
| Radical Ron |
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Glad to see our friends chiming in. Sair and Boingo, we're pulling for you. Here's my latest wild-man report: Up until yesterday, the heat/humidity here in KC has been murder. It can really seem like it makes you run slow! Finally catching a break these last two days. Managed approx 49 miles last week. Had two days off due to fever. I feel like I've purged all this crap that's been going around. In the time-span of about 1 1/2 month, I've had a couple of fevers and sore throat. Kids been getting it too. Anyway, feeling really good lately. The pounding isn't hurting my knees and feet anymore.... which is real good. This tells me I'm getting stronger. Managed 9.5miles yesterday in 70min. No pain at all and ran the whole thing on asphalt. Jonesy, minus the 200's, tonight I did your 400m workout you just posted. 2x(5x400) with 200m jogs in between. I averaged 80 for all the 400's and the 200m jogs averaged 1 min. Man, that's an awesome workout. Keeps the heart rate up and it felt really good. This will continue to improve my aerobic capacity. I was beat when it was over. In addition... hope you break 27 for the 8k. That will be awesome. Eddylee.. Keep it going man. Time is on your side. Getting stronger and faster! Stay tuned. Ron |
| jonesy. |
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ron, excellent job on that interval workout, managing better pace than me on the jog rests, and nice job on the 9.5 in 70. you're coming along. |
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