Not just today but I had 16 miles at 7:45 pace on Sat to finish up a 62 mile week.
Today felt a little sluggish for a few minutes. I should run a few miles on Sun to help recovery.
9 miles today around 7:55 pace.
Two more weeks until I get into some strides and a little bit of speed work.
EWH
bump.
Irritated to have missed another chance for a tune-up race on Sunday, after a late night out. My own fault entirely, and stupid to boot, as I shied away from all the fine booze on offer for ultimately no reason (other than respect for DUI laws.) Instead, on Sunday I did 4x1000 at tempo pace with a minute rest and 2x1000 at 5K pace (in my dreams), with 4x200 hard to finish it off. Not particularly enjoyable, given the seeming pointlessness of training without competing. In order to make myself feel better, I loudly and insistently notified everyone in the house of which races over the next few weeks I intend to be in, so don't go booking dinners at friends. That got me some well-earned eye rolls. I then took the drastic step of actually going online and paying entry fees for a few races over the next month. I stopped entering races early a couple of years back after I seemed to be always signing up for events and then having to miss them. And indeed this morning I realized that for a Canada Day race that I entered yesterday, we'll be away from Vancouver. So there goes thirty some dollars into the garbage right away. Maybe its time to bag the running and take up karate. Then when I get pissed off I can punch a brick.
Interesting stuff, JZ. Given that you did 14:06 earlier in the year, I'm guessing that you are taking aim at your PB. Perhaps into the 13:40's? And sub-29 for 10?
two runs today-
during lunch: brutally hot, 7 miles easy at 7:30 pace
pm: still freaking hot- 6 mile group tempo run at 6:25 pace.
had a step back week last week so i'm ready to get at it this week!
Easy 4, followed by 5x3' with 2' active recovery (covered 1040m, 1010m, 930m, 900m, 1010m), and another easy 4.
Still hoping for sub-16 this weekend. Can I do it? Discuss.
Hammy wrote:
Easy 4, followed by 5x3' with 2' active recovery (covered 1040m, 1010m, 930m, 900m, 1010m), and another easy 4.
Still hoping for sub-16 this weekend. Can I do it? Discuss.
How did you feel on the 3min runs? Why 900-930 on a couple?
I'd like to see JZ's 5000m tomorrow eve! :) They call for coolish weather, windy in the afternoon....typical of UVic that the wind will be gone by 8:20pm.
{/quote]
Please stop this incessant bumping. It is not only unneccessary (less than 90 minutes since the last post), but it is rude and selfish. Why knock a more recent thread off the first page in favor of one that is less fresh. If you have something to add, do it. Otherwise leave the thread where it belongs.[/quote]It's a matter of not losing it...IF this is upsetting anyone I will find something to say or refer to links I made, just saving time by keeping it where I can find it.
I find the search tool isn't all that satisfactory.
Have a good day/run/day :)
Peace!
It's raining here today, bah!
Hammy wrote:
Easy 4, followed by 5x3' with 2' active recovery (covered 1040m, 1010m, 930m, 900m, 1010m), and another easy 4.
Still hoping for sub-16 this weekend. Can I do it? Discuss.
Skuj wrote:
How did you feel on the 3min runs? Why 900-930 on a couple?
It was hard, no lie. The wind may have pushed me back on #3 & 4, but I can't lay all of it on that.
Is sub-16 possible, likely, impossible?
Fat Old Man wrote:
Interesting stuff, JZ. Given that you did 14:06 earlier in the year, I'm guessing that you are taking aim at your PB. Perhaps into the 13:40's? And sub-29 for 10?
Fat Old Man,
Yeah, that 14:06 definitely gave me the confidence to believe in my cross training. The 3 track workouts I've been able to fit in since my glut strain have been better than what I managed before this earlier race so I'm thinking, "why the hell not go after my PBs?" I'm trying not to think too much about any time in particular, but I'm going in with the confidence that I'm at least ready to run faster than ever before.
runner93,
I've been thinking about your situation but I don't have time to write anything at this point since I need to go for a short run and then catch the ferry to Victoria.
My last easy workout on Monday went well. 1200 - 600 - 300 in 3:20, 1:33, :43 with 2 minute recoveries. Short and sweet and felt recovered within 2 minutes (as if I was going to keep running another few intervals). It was quite windy (on the 600 my splits were :30, :33, :30) so I feel even better about the times I was running.
Jerry
Well, anytime that I could do 5x1000m in sub 3min, with 2min recovery, I've felt that I was in well under 16min 5k shape.
Hammy wrote:
Hammy wrote:Easy 4, followed by 5x3' with 2' active recovery (covered 1040m, 1010m, 930m, 900m, 1010m), and another easy 4.
Still hoping for sub-16 this weekend. Can I do it? Discuss.
Skuj wrote:
How did you feel on the 3min runs? Why 900-930 on a couple?
It was hard, no lie. The wind may have pushed me back on #3 & 4, but I can't lay all of it on that.
Is sub-16 possible, likely, impossible?
JZ wrote:
My last easy workout on Monday went well. 1200 - 600 - 300 in 3:20, 1:33, :43 with 2 minute recoveries. Short and sweet and felt recovered within 2 minutes (as if I was going to keep running another few intervals). It was quite windy (on the 600 my splits were :30, :33, :30) so I feel even better about the times I was running.
Jerry
Correction: this last workout was on Sunday not Monday.
Skuj,
Are you actually thinking about driving down to watch? It'd be great to see you dude!
Jerry
Yeah, Dude. Maybe Cam and I will do an out and back. He might want to do that 800m, but, I dunno after such a big Fri-Sat.
Okay, my run terday;
A solid one.
29:43 4x round block, quite a wind blowing, irritants in the air too. (damn, just heard how this unsettled weather will persist).
Included;
Warm up jog/run for over 2 min.
4:54 AHR 148 MHR 154/1:54 HR 134 recovery.
4:49 AHR 152 MHR 159/2:01 HR 134 recovery.
4:43 AHR 156 MHR 163/2:07 HR 133 recovery.
4:46 AHR 157 MHR 166 easier start, pushed the last 150 m.
Over 2 min. jog back
Note, have done this work out back in Nov. 2001 while averaging 4:30's
Really feeling the accumulated fatigue and stress of seven weeks in a row of 70 plus miles (big for me) and 3 quality sessions. Bit of a risk to push it for so long, and yesterday the back was stiff and cranky. Did an easy 6 and a ton of stretching including my daft approximations of various yoga poses. Made sure the curtains were drawn for that monstrous display. Today, an easy 8. The back is somewhat less critical and I felt a lot more energized. I'll cut back on the volume and intensity significantly in advance of June 15th 5K.
20min jog + strides + (2000m-1000m-2000m-1000m) on roads with plenty of recovery + 10min jog. I'm still recovering from illness, so each successive road run got harder, starting with gentle tempo: 7:53-3:43-7:02-3:10 The 3:10 was a bitch! :)
Dammit, I cannot watch JZ tomorrow. I'm so sorry that I'll have to miss this.
7 miles at 11:00 p.m. 6:45 - 7:15 pace. Felt like ass. I guess that's what I get for eating dinner about two hours beforehand and napping all evening.
I've been in Vail, CO since Sunday afternoon for a conference. I think the elevation here is ~ 7200 ft above sea level. Sunday I ran ~ 9 miles with 24 minutes at a strong aerobic effort (an effort that would produce ~ 6:15-20 at sea level - here I was probably running maybe 7 min pace? Mind you it waa uphill too).
Monday I ran 6 EZ + 5 EZ, then Tuesday I ran 6 EZ + ~ 9 with 4 x 4 minutes at a strong effort w/2 min jog. I was trying to approximate 4 x 1200 @ ~ 5k to 10k effort. Damned if I know what pace I was running (it was all uphill again for the work part), but it felt like the effort was about right.
I have to say being at this altitude makes me feel a little off - my heart pounds too loudly in my chest, and even climbing a flight of stairs makes me winded. But I actually feel better when I'm running.
Next race will be a low key 1500 next week, to be followed by short track races every week or two through the summer. Maybe this "altitude training" will make me that much faster, eh?
Skuj wrote:
Well, anytime that I could do 5x1000m in sub 3min, with 2min recovery, I've felt that I was in well under 16min 5k shape.
Thanks for the support. It will be a huge PR, but I feel ready following my workouts and your optimism. Bring it on!
Today; 2 miles in ~19'. A little sluggish, but I'm sure I'll be over it by Sunday.
no run today.