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| another shmoe |
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Good workouts eddy - those 1200s were pretty fast! Two semi-decent, building-up weeks for me. Boring reading I'd say. Foot slowly but surely seeming to come around. Not in the shape I'd like to be though! All in good time, just happy to be running. Mon: 22wup, 14min tempo, 4-5min break, 18min tempo, 13min run+10min bike cd. Foot sore, stomach not great. Otherwise, felt nice and easy. PM 49min easy Tue: 63min easy run 11min bike 6min easy run. Wed: 65min easy run 10min bike, 6min easy run. Foot sore, damnit. PM: 30min run 10min bike. Thur: 20min wu, 27min tempo, 15bike 18min run. Had to stop tempo, foot sore. Fri: 63min easy. Foot sore to start, got better. **Went to physio - painful stuff with needles in calf!** PM: 47min hard bike Sat: 50min (run-bike-run). Leg too sore after physio for more. Sun: 25min run, 17min bike 33min run PM:45min run, nice+brisk (~72ish) Mon: 68min run inc 17 tempo - sluggish, foot not good, 12min bike. PM: 32min run 8min bike. Tue: 50min run. PM: 55min run inc 4.5mi in 25min treadmill, 15min bike. Foot not great. Wed: Off took the skin off the back of my heel on the treadmill. Thur: 65min run (inc 22min barefoot - trying this again - felt pretty good!), 15min bike. PM: 28min run, 12min bike, foot not great. Fri: 70min run inc. 35:30 tempo (22, 3-4min break, 13:30), 10min bike. PM: 10min bike, weights, 34min run. Foot a little better. Sat: AM 73min easy PM: 8min bike, 35min run v easy. Sun:79min run inc 3x9:30 hard barefoot, 2:30-3:00 break. Not as fit as I'd like. PM: 39min easy. Foot def improving. ~80, maybe a little above. Good week! |
| no cool names left |
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Those workouts don't indicate sub 16:00, and 6:30-50 is, IMHO, too fast for your easy days based on your current fitness. I'll guess you'll run around 16:30, assuming a good course and a good day. Prove me wrong, though. :-) |
| thyujt6resa |
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post |
| eddylee |
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About a month ago I hit a pr in the 5k:1615. My workouts preceeding my pr included 4x1200 w/330 rest in 400-402, tempo runs around 555pace(5miles) and easy mileage around 645-7. I'll gladly prove you wrong, my friend. :) |
| Radical Ron |
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Hey Eddy, I'm surprised by your 16:15 pr with those workout times. The reason is because I've done 6:00 min miles in an 8K tempo on track plus other workouts of 1200m intervals active recovery in 4:07s. I have yet to get that low in time during a 5k. I'm looking forward to when I'll break 17. Anyway, very impressive. |
| no cool names left |
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Ditto. Eddy, you might want to measure that 5k course. :-) Good luck anyway, and keep up the positive attitude. |
| jonesy. |
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he's running those workouts easy, following daniels. we know from the spring that he is capable of much faster in workouts. not realizing that he was doing workouts relaxed, I predicted much slower for him a few months back than he actually ran. sub-16's next, mark my words. |
| eddylee |
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I'm confident that it was a legit course. The previous week I ran and tied my pr w/ a 1622. So, to drop 7 seconds is not too much out of the question. Also, my mile split during the 1615 was about 10 seconds faster than the week before. I'm looking forward to my 5k in a few weeks because it is an out and back course on a bike trail...no hills :) |
| Radical Ron |
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Jonesy, when's your next run? I'll be doing the Cliffhanger 8K in KC on 11/2. My plan is this: 5:39, 11:18, 16:57, 22:36, and finish at 28:10 or better. I think my level of fitness is there for these times and hopefully this will straighten my head out. Planning on substituting hill repeats/intervals for tempos until race day. |
| jonesy. |
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nyc marathon in 12 days. started the taper this week. only 10.2 yesterday (1:02 for 9.5) and took today off because my left foot was sore yesterday BEFORE the run, just from walking around the house. no soreness at all today. M 14.2 t/f Red Rocks w/fast guy (est. 11.5M-1:23:21). added some slow jog/stroller after. pretty quick at times, tough .9M hill near end. T 15.8 a.m. 5.3M w/stroller; p.m. -hour later, tired, hams tight. 10.5M-3x200 (100j)-45,40,41 (200j); 3x1600@4M pace (400j)-5:17 (2:44/2:33),5:16 (2:42/2:34),5:13 (2:40/2:33); 3x300 (100j)-55,53,52. Hamstrings slowed me down a lot at first. W 14.8 a.m. 3.4M w/stroller; p.m. 11.4M-1:19:40-12:48 (1.3),7:16,6:37,6:29,6:01,6:14,6:01,5:59,5:50,5:37. (56:04 9M,48:48 last 8M,42:11 7M,35:42 6M,29:41 5M,23:27 4M,17:26 3M) <2hrs after lunch. sluggish. Th 14.4 13.9M-1:40:09-15:10-1.5, 7:23,6:55,6:36,6:14,6:33,6:22,6:19,6:17,6:06. middle 9@6:31/M. legs felt better today. eve..5M w/stroller. F 15 p.m. 5.6M w/stroller; eve. 9.4M-(9.2 in ~1:08). 9:26-1.1,7:52,7:07,7:01,? (sub-7),6:50,6:55,7:04,9:14-1.1. very easy. legs felt great until 8th mile. Sa 13.5 1:39:47 Shelburne Farm loops for 6 (44-no pavement at all, great place to run) and 7.5 back to Burlington. too much concrete/traffic. Su 14.1 p.m. 5.7M w/stroller-59, drills/strides/pushups/situps; eve.-8.4M-1:01. 10:16?-1.1, 7:31?,6:38,7:07,5:55,6:17,6:33,11-1.1. middle 6 in 40. easy. felt great. avg.'d 100mpw for six weeks. Totals 101.8 no great tempo or track work this week but a lot of good quasi-marathon pace stuff on my easy runs. get the easy run pace down close to 6 frequently and the times will drop. incidentally, the fast guy I've done some easy runs with recently dropped a solo, untapered first marathon in 2:26 over the weekend, not even drinking anything until near the end. |
| darkness |
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Yeah, did you notice that he ran 3:46, 3:47, 3:46 for three of those? 4:07 is a far cry from 3:47. You do realize that this would indicate slower ppm by about 25-30 seconds? These workouts are impressive though ... for a 10:00 2-miler ... seriously, you guys need to get a clue. When I was a 10:00 3200m runner we did a 3-2-1 drill: 1200 at 3:36, 800 at 2:18, 400 at 66 and it was not supposed to be all-out. I hope you DO GO sub-16:00 FWIW .... because you are a college sophomore! But stop congratulating each other on 50 mile weeks and 72 second 400s. |
| jonesy. |
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I just went back to page one and two: 12/15/07--eddylee--10:03 two mile. (27 second pr) around that time 3x800 in 2:13, 2:13, 2:14. also: 12/17 AM: mile w/u 8x(400+1min rest) 68,69,69,68,68,67,67,59 The coach told me to spank the last one.I tried to stay relax on all of these while maintaining good form. mile c/d total: 4miles 12/18 AM: 2mile w/u 2x(1200 with full recovery) 3:26,3:30 1mile c/d I was very pleased with the result. A few weeks ago, I was running this same workout around the 340s." |
| jonesy. |
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did 10.5 today: 3x200 (100 jog rest)-38,37,35; 12x400 @5k pace (100 jog rest=1:00)-74,71,74,75,76,74,74,74,74,74,73,72. solo, windy on the backstretch and 41 degrees, ran in sweats and heavy trainers. felt a bit flat but hit the pace (actually 77 is my 5k pace). |
| eddylee |
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damn...nice workout You're going to roll at the NYC Marathon. I did 9 on Monday...middle 5 @ 632pace Yesterday I did 3x1mile+5minrest(jog400+ and then relax) 511,506,457 These were TOTALLY under control...should have done another one. On the last one I came through the 800 in 230, and I just opened up my stride...never felt too much strain. I'm going for an easy 8-9 today. |
| jonesy. |
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that's what I'm talking about! The easy runs turn into pretty fast runs, 6:30 pace, without hurting you, as you get in shape, and the mile repeats start at low 16 5k pace and go down to 15:30 pace, without too much trouble. you're going to have some nice races in the next month. ron, looking forward to seeing how you do 11/2. let us know your workouts too see what works and doesn't. sair, keep up the grass running if it's helping. this is not the time of year to run through an injury that needs rest to heal, so keep that in mind. will try to get in a 5M tempo hard tomorrow or Friday, last hard workout before the marathon in ten days. |
| jonesy. |
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10.4M today: 4.1M w/u (32:50), 1.1M c/d. 5M solo tempo-26:43 (21 sec pr) -5:26,5:25 (10:51),5:26 (16:17),5:20 (21:37 4M pr), 5:06. last three in 15:52. last four miles in 21:08, a pr also. 48 deg. took me 21 years to break 27 (counting from when I started racing 8k/5M in college). started out close to pr pace so decided to take a shot at it. at my age, you take the pr's when you can get them, because you don't know if you'll ever be ready to get them again. (yeah, I know that workout pr's and enroute pr's don't count, but nurmi and zatopek got a bunch of them). probably a good rule for any age. after the marathon, there's no way that I'll have a good shot at a pr for probably 6 weeks. felt pretty good the whole way through except struggling for the last .3-.4 after screaming obscenities at dog owners who had their dog unleashed by the bike path, forcing me to slow a little and run through a huge puddle right next to the dog, which didn't bite me probably because I sounded like a madman. that was a little exhausting. otherwise, a good run in heavy trainers and maybe the great goal of a sub-26 in a race will be possible next year. |
| you should have noticed |
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Would you consider changing your screen name to something less gay than "jonesy"? Steve Jones is the only guy that can pull that one off. Also, would you consider using capital letters and the ENTER KEY like the rest of the reading world? It will pay off for you if I ever meet you in the real world ... I won't hit you. |
| jonesy. |
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go f*** yourself. |
| jonesy. |
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incidentally, my long-used name was registered by someone else, so i switched to the very short, generic name jones. jones was registered, so i added the letter 'y'. and so on. as for no caps, that's a message board staple but for nowhere else. as for paragraphs, i use those in the standard way. in other words, new paragraphs only for new topics, not for every sentence, which many do here. thanks for asking. |
| eddylee |
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[quote]jonesy. wrote: 10.4M today: 4.1M w/u (32:50), 1.1M c/d. 5M solo tempo-26:43 (21 sec pr) -5:26,5:25 (10:51),5:26 (16:17),5:20 (21:37 4M pr), 5:06. last three in 15:52. last four miles in 21:08, a pr also. quote] Wow...unbelievable. I need to take some racing 101 classes from you. I ran an 8k at CSU Fullerton yesterday in 27:05. I did not have too many expectations except to go out and test myself...well sub 27 would have been nice. splits:505,1035(530),1610(535),2155(545),2705(510 for last whatever) The race plan was to go out comfortably and pick it up each mile...like what you did in your workout. Well, I went out comfortably, but I soon realized that 505 is not me,YET :). Whatever...good time, pr(well first time running it...), good racing experience, lessons learned...most importantly...Im hungry for more. |
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