angryjohnny wrote:
(6) I skipped the 3x3T due to work. Bummer because I always look forward to that once.
AJ - Thanks for the workout progression. What pace do you run the 3x3T at?
Asking, as I had this workout planned for this week, but had to bail after 2 repeats as I went too fast (think 10K pace) for both of the repeats. Didn't have the legs, heart, or balls to go for the 3rd repeat.
Allen - What’s on the agenda for tonight? How was your day? Got my pino again...
cocoon wrote:
angryjohnny wrote:
(6) I skipped the 3x3T due to work. Bummer because I always look forward to that once.
AJ - Thanks for the workout progression. What pace do you run the 3x3T at?
Asking, as I had this workout planned for this week, but had to bail after 2 repeats as I went too fast (think 10K pace) for both of the repeats. Didn't have the legs, heart, or balls to go for the 3rd repeat.
cocoon: I'm building up to that 3x3T (though I use kms, so for me it's 3 x 5km). I'll be doing these workouts at HM pace in preparation for my goal HM. So this week I did 5x2k at HM pace (10 kilometers at pace). The plan for the following week is 4x3km (12km at pace). Then, I'll do the 3x5 (15km) about 10 days out from the goal race.
On race day, the plan is 1x21k at HM pace. :)
Coach Jeff ROC wrote:
cocoon: I'm building up to that 3x3T (though I use kms, so for me it's 3 x 5km). I'll be doing these workouts at HM pace in preparation for my goal HM. So this week I did 5x2k at HM pace (10 kilometers at pace). The plan for the following week is 4x3km (12km at pace). Then, I'll do the 3x5 (15km) about 10 days out from the goal race.
On race day, the plan is 1x21k at HM pace. :)
Coach: Thanks for the input. HM pace would have been much more prudent instead of trying to run the workout by feel. The faster pace on the first two repeats just made the workout TOO HARD.
RunnerSam wrote:
cocoon - welcome to the thread, looks like you are on track for about 2100-2200 miles this year, which is pretty good given your description. Dont worry about the half, its hard to race after travel. I used to feel the same way after a bad workout but you just have to convince yourself that this isnt a sport where everything will feel good everyday, many days will feel terrible, but you will push through. Its about long term consistency
RunnerSam: Thanks for the welcome. The mileage that I have for the year is done in spurts; with complete lack of consistency. Agree that some races don't go as one expects. OTOH, I was happy to get within 30 secs/mile of my PR Half pace with basically 3 weeks of training.
cocoon wrote:
angryjohnny wrote:
(6) I skipped the 3x3T due to work. Bummer because I always look forward to that once.
AJ - Thanks for the workout progression. What pace do you run the 3x3T at?
Asking, as I had this workout planned for this week, but had to bail after 2 repeats as I went too fast (think 10K pace) for both of the repeats. Didn't have the legs, heart, or balls to go for the 3rd repeat.
It’s tempo pace so it’s supposed to be comfortably hard, but I tend to get a bit uncomfortable at the end of reps 2 and 3. In cold weather with a good group before Boston I averaged 5:40 per 1600. That’s the best I’ve ever done that workout. If i had attempted it before Chicago in 75F weather I would have expected 5:50-5:55 per 1600 (and there’s a good chance I would have gotten pissed and quit after 2 reps).
OR -- That was an incredible run you had today! How is the achilles after those hills?!
My lovely bride is searing the pork chops (local from the Amish). Will be served with steamed lemon-sesame green beans over quinoa, and baked egg-plant chips as the appetizer.
The beverage tonight is a pilot batch IPA from -- don't laugh -- Genesee Brewing Company. Actually, not bad!
I had a nice run this morning. Worked in the afternoon. Drywall. But I also do plaster on lath. Brown coat, scratch coat, finish coat. Almost offered a few tips for plaster repair earlier this week, but I'd been WAY too verbose already!
Have a great weekend!
angryjohnny wrote:
It’s tempo pace so it’s supposed to be comfortably hard, but I tend to get a bit uncomfortable at the end of reps 2 and 3. In cold weather with a good group before Boston I averaged 5:40 per 1600. That’s the best I’ve ever done that workout. If i had attempted it before Chicago in 75F weather I would have expected 5:50-5:55 per 1600 (and there’s a good chance I would have gotten pissed and quit after 2 reps).
angryjohnny - Thanks for the additional input. Maybe going out at 7:05 pace (7:13 pace HM last weekend) rather than the 6:50 pace that I landed on, would have made it doable. Also, have to think about getting this done in a group setting.
I’m having a Buckler. Good taste. More cals and carbs than the Busch NA so figure wont hurt for tomorrow.
Weather looking pretty good. 52-54 w overcast. Light Rain early am might carry over I’m not opposed to it unless the vapors get slickly. Carry a cap in case.
Allen - Thanks. Yes, that run was a heck of a flyer. The pace came very naturally.
Regarding the achilles...I think the 20-mile race actually healed it! No kidding, Go figure. Since the race, it has been feeling much better. After today’s hilly 20-miler it is a little tight, but much better than it had been. My left groin has gotten sore over the past few days, but I think it is manageable.
Have yourself a great weekend—you and your family!
Mice tips? Cat caught two tonight.
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
2024 College Track & Field Open Coaching Positions Discussion
RENATO can you talk about the preparation of Emile Cairess 2:06
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday