1 mile w/u, strides
5/4/3/2/1 with 200m walk rest
1 mile warmdown
1 mile w/u, strides
5/4/3/2/1 with 200m walk rest
1 mile warmdown
5/4/3/2/1 what? Steps?
5/4/3/2/1 laps
Mine was 5/4/3/2/1 faps.
Is this that ejaculation, donut, beer thread?
10 min warmup run
drills and strideouts
10 min run rolling into...
3 mile tempo done at 17:53 (5:57/mile)
20 min cooldown
7 miles total
core work and lifted legs
Summer of Malmo week 8:
will run 65-70 miles for the week depending on whether I double tomorrow. Last week was kinda the same, previous week was 80-ish with a lot of hilly terrain.
Wednesday was 20 x 200m in 38>37 seconds with jog across infield in 40s. Then a walk across infield in 1:30 and a K in 3:05. Run to and from track was 4K each way.
Tonight was 3k warmup followed by 5k tempo moving from 75% to 90% for the last K: 3:45, 3:40, 3:48 (had to wait for a bike to cross a canal bridge), 3:40, 3:33. 2K run home.
44 y/o heading into another cycle of marathon training starting early fall.
3 mile warm-up
3 x 1.5M road in flats in 7:34, 7:32, 7:35, rec. 3'
30 min road bike as warm up
20 min short tempo at about 10k race effort around a soccer field barefoot
30 min bicycle cool down
At one point some little girls tried to run a lap behind me. Their mom came down from the school lot and look confused. So they sat together and watched me sweat it out.
Nothing. Today is a rest day.
AM- 2 mile warm up, 4 x mile in 4:55 with 5' recovery, 1 mile cool down
PM- 4 miles easy
Miss the makings of a great thread. I like it!
8x300@45/46 with 100m walk
1 mile warmup
109/150/200/250/300 @ 56 sec pace with equal walk back recovery
1 mile warmdown
3 mile warm up
2 mile in 14:02
Jog quarter mile
2 mile in 13:42
1.75 cool down
9 miles total.
Training for a hilly late fall marathon. 3:08 pr. F. Shooting for around 3:15 as course is tough.
4 mile warm up
10 x hill repeats (1:18-1:11) w/ jog down recovery
2 x 30 second hill repeats w/ walk down recovery
2 x 20 second hill repeats w/ walk down recovery
2 x 10 second hill repeats w/ walk down recovery
3 mile cool down
Got in over 13 miles for that workout
Afternoon weight session was about an hour of various running related lifts etc.
Happy to be back after taking a few days off two weeks ago. (Sick)
1 mile warmup
100/150/200/250/300/350/400 @56 sec pace
Equal walk back recovery.
1/2 mile warmdown
I have a race tomorrow, so I had a shake out planned.
3.55 mile shake out run (7:51), I also played some volleyball in PE today.
11 mile run chillin. 7:20 avg. in the morning
3 mile shake out in the pm
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Running for Bowerman Track Club used to be cool now its embarrassing
I think Letesenbet Gidey might be trying to break 14 this Saturday
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!