RE: Describe Your Running Today

There is a typo in your Handle. You mean: Fast Old Man

:)

Today was my last hard session before next Wednesday's 5000m. As planned I ran 2 x 1600 + 2 x 1200 + 2 x 800 all with 2 minutes recovery. Times were 4:37, 4:37, 3:25, 3:25, 2:14, 2:10. It was a tough workout to do on my own but I'm really happy with my progress over the last week. There is no way I could have done this session last Friday. This morning I did a little activation session to wake up my sluggish system: 25 minutes easy with a few easy strides towards the end; 8 x :15 at 4:00/mile pace on the treadmill with :45 recoveries; 4 x 50 power skips with skip rope (trying to keep this skipping going now that I'm healthy; find that it really helps me keep light on my toes). Sunday's session will be nice a short: 1200 - 600 - 300 with 2 minutes recovery.

Runner93, as long as I'm only doing two long races close together (and not a whole string of them) I find that it actually helps my performance. I will often run faster in the second race than the first. The first acts like a shock to the system I guess. Before my first track race this year (the 14:06 that I mentioned earlier in this thread) I ran a road 10k five days before. I was coming off a cold and ran poorly in that race but I really think it helped wake up my body for that 5k. I ran easy the day after the 10k, ran the sharpener session that I mentioned in the first paragraph of this post the next day, took two more easy days and then raced the 5k.

Jerry

woah just saw this thread again. it wound up alrite by my standards, 9:15 pretty even splits and felt quite easy.

Hot, slow, and sludgy. Haven't acclimated to summer yet.

30 min warmup and I wanted to die

6x100 stride outs and I felt okay

15 min cooldown and said eff it

45 min sitting in cold kiddie pool, drinking beer

Thanks to everyone out there keeping this thread substantive. Lots of speed work going on here. I will counter that with my exciting week of base building...which will continue for the next few weeks until I get into some fartlek/accels.

Today was 8 miles E.

The miles are more than I have ever done (65mpw) but I will top out at 75 before I get into the next phase of Marathon prep. This phase is taking a lot of discipline to stay aerobic and not speed things up, but I know it will be worth it in the end.

I will live vicariously through everyone here running 400s and 800s (or a 19 min 6K)

EWH

13:15ish, give or take?

What Marathon? Goal? If I may ask...

EWH wrote:

Thanks to everyone out there keeping this thread substantive. Lots of speed work going on here. I will counter that with my exciting week of base building...which will continue for the next few weeks until I get into some fartlek/accels.

Today was 8 miles E.

The miles are more than I have ever done (65mpw) but I will top out at 75 before I get into the next phase of Marathon prep. This phase is taking a lot of discipline to stay aerobic and not speed things up, but I know it will be worth it in the end.

I will live vicariously through everyone here running 400s and 800s (or a 19 min 6K)

EWH

Marine Marathon in the end October.

The goal is to break 3 hours.

I am doing 7:40-8:00 min miles. I don't have any real distance experience other than this, so I am using Jack Daniel's book for guidance, as well as what I see here. I use heartrate (125-140) for most of the aerobic running so I can see my speed improving after only a month. I started at 8:15-8:30 min miles at the same HRs in early May.

Good thread.

EWH

Mowed my lawn on TUE, did 10 miles on the recumbent bike on WED and ran 2.7 miles with a still-achey back yesterday.

Getting older bites the big one.

Lawnmowing can be bad for my back too, if I'm not careful. "Posture posture posture" I must constantly remind myself.

JZ,

It obviously works for you, just seems difficult but argue with your success. In reading your posts, you seem to do 2 or 3 quality workouts per week, I know you are preparing for your main race season so the quality makes sense now but what does your base phase look like in regards to quality per week. I think I remember you mentioning in a previous post you goal race is sometime in July, what will your quality days look like for the next month, i.e. shorter faster, 5k pace or tempo. Is the sharpening session you refer to the 15 secs strides or the 1200-600-300 and what pace will you do that workout in. Good luck with your races.

2 x 1200 @ 90% vVO2max, 5' in between. 45' easy w/u and c/d.

Hoping for a sub-16' 5k next weekend. Discuss.

10mile loop of rolling roads. 10min warm up then 20x1min pick ups at about 90%, 1min jog in between then cooled down the last 8min or so. Good workout, those get me in shape! If I would have gone to the track, mentally I would have only been able to do 8-10 quarters but instead did a loop I like and did more volume.

Gettin Fit~

Hammy wrote:

2 x 1200 @ 90% vVO2max, 5' in between. 45' easy w/u and c/d.

Hoping for a sub-16' 5k next weekend. Discuss.

90% VO2 max = about 10k pace? So this was a "cruisy little session"???

Today I did 30min jog + 4x200m-ish runs, at perceived 5000m-3000m-1500m-800m pace, + 10min jog.

I still feel crappy, post-illness. But I'll get there.

10+ miles out and back on roads. brutally hot in the philly suburbs today with high humidity. allergies still suck after about 7 miles trouble breathing.

avg 40+ last three-four weeks and feeling good. have final race in series next friday night. tied for second overall, tops in age group. huge prize differential - overall - $300 and a 6-month membership to a health club, age group $50 and one month.

one more good workout and a few distance days should have ready to go in a week.

No run today.

Warmup

5x3-minutes fast with 1-minute recovery

Warmdown

Very humid today. Lots of 'skeeters about, as well.

Hot day here!

Late start, PM.

For 22:05

Included 8x stride pick ups fairly hard;

1:07/1:16

1:00/1:06

1:04/1:35

1:05/1:31

101/1:28

:58/1:17

1:02/1:42

1:23 to finish. AHR for run 139 MHR 158

Slow walk to cool down.

Hot day here!

Late start, PM.

For 22:05

Included 8x stride pick ups fairly hard;

1:07/1:16

1:00/1:06

1:04/1:35

1:05/1:31

101/1:28

:58/1:17

1:02/1:42

1:23 to finish. AHR for run 139 MHR 158

Slow walk to cool down.