RE: Describe Your Running Today

What? - 6 mile progression run (5km race pace for the last mile)

When? - As usual I like to run fairly late at night - about 10:30 p.m.

Where? - my neighborhood in Japan

Why? - mainly just for fitness

29 yrs. old / fast or slow? - I usually run my 6 miles in about 40-45 mins. (faster than most, but still slower than a lot)

denton, you old bastard. I imagine you are doing the 10000m on Sunday? Again? All the best, man!

Cheetah1977 wrote:

What? - 6 mile progression run (5km race pace for the last mile)

When? - As usual I like to run fairly late at night - about 10:30 p.m.

Where? - my neighborhood in Japan

Why? - mainly just for fitness

29 yrs. old / fast or slow? - I usually run my 6 miles in about 40-45 mins. (faster than most, but still slower than a lot)

Interesting! Have you lived in Japan long? What part, may I ask? Japan fascinates me. I have a close friend in Osaka.

Skuj wrote:

Cheetah1977 wrote:

What? - 6 mile progression run (5km race pace for the last mile)

When? - As usual I like to run fairly late at night - about 10:30 p.m.

Where? - my neighborhood in Japan

Why? - mainly just for fitness

29 yrs. old / fast or slow? - I usually run my 6 miles in about 40-45 mins. (faster than most, but still slower than a lot)

Interesting! Have you lived in Japan long? What part, may I ask? Japan fascinates me. I have a close friend in Osaka.

Sure, I live in Osaka as well. I live about 3 subway stops away from the main stn. (Umeda) in case you are familiar with the city. I enjoy the city life, but there isn't an abundance of good places to run.

japan is definitely a fascinating place to live on many levels.

Osaka!

Do you live near Alchemy Records? :) I am a HUGE fan of the Japanese "heavy music" scene. As well as Japanese Film. Miike. Kurosawa.

bump.

victoria, b.c., canada, runner wrote:

bump.

Oh no you didn't!!

630am ran 12 before 830am meeting for work, at a mountain road near my house. weather was low 60s, high 50s, little breeze,damn fine weather but i am used to running around an hour later so my body was more tired than usual. hit 625s for the run but rigged most of it, body felt pissy today. about to hit an easy 6 miler in two hours, then relax for a 5k race tomorrow

What-just some easy miles, fairly tired after a long week with high milage (for me) build up (84 miles with 8 hrs cycling). When-Got up 4:30 AM ran 6 mi @ 7:30ish pace, 6 more at lunch again 7:30 pace. Day's total 12 mi Why? Trying to build to consistent 85 ish for next month, then introduce a little more speed in July, then bring the milage up to 100mpw for August and Sept. Marathon in Oct. Overall feel like I'm adjusting. Not much muscle soreness so much as it is the lack of oxygen/tiredness for the speed I am running.

dvcx wrote:

630am ran 12 before 830am meeting for work, at a mountain road near my house. weather was low 60s, high 50s, little breeze,damn fine weather but i am used to running around an hour later so my body was more tired than usual. hit 625s for the run but rigged most of it, body felt pissy today. about to hit an easy 6 miler in two hours, then relax for a 5k race tomorrow

Not tapering much, then?

denton wrote:

Yeah jizzy but we were also putting down 5 x 3 x 400m in 60-63's..... as i seem to remember....

"Before I ran 13:56.12 I was able to run 5 x 1600m with 2:15 recovery in 4:36 average and yet last month after only managing 4 x 1600 in 4:48 average I ran 14:06.12 with a :61 last lap. The difference is that now I'm running 800 minutes or more a week of volume whereas last year I was only running about 500 minutes/week. It just goes to show that looking at workouts without knowing the context that they're placed within really doesn't tell us much."

That we did denton, that we did ... I think you missed my point though. The fact that I ran 13:56 off of miles at 4:36 pace and 400 reps at :62 pace with :30 recoveries should suggest that in order to run 14:06 I would need to be running around 4:40 pace for my miles and :63-:64 pace for my quarters. However, before my 14:06 I could barely manage 4:48 pace (the type of workout I could manage back in the days when I could only run 14:30). I therefore went into that Eugene race thinking that a time in the 14:20s would be a reasonable goal. What I'm suggesting is that doing more mileage like I've been doing for the last year has changed the meaning of my workout times. I feel that if I could now do mile repeats (and the 400 session that you mentioned) in the same times as last year I would be able to run much faster than 13:56.

Age 52.

8x175m fast with varying recovery.

Efficiency? :)

..I would suggest u are looking at one glass as too full and other too empty......u should have been running faster than 13:56 (although i do agree with all that other stuff)...i know when i first popped one at eugene i ran like 30:20 at the sun run the week before....i always put that one down to being rested a little too late (I think i ran around 90-100 miles when i ran in eugene a week later)...i would put down your sun run and eugene a week later along the same lines.....

denton wrote:

..I would suggest u are looking at one glass as too full and other too empty......u should have been running faster than 13:56 (although i do agree with all that other stuff)...i know when i first popped one at eugene i ran like 30:20 at the sun run the week before....i always put that one down to being rested a little too late (I think i ran around 90-100 miles when i ran in eugene a week later)...i would put down your sun run and eugene a week later along the same lines.....

Yeah, I agree with you that the way that I'm writing things is creating too much of a division. However, it's not like I've been TRYING to do less intensity this year. This is just as result of the small injuries I've had keeping me from doing much specificity. Over the next month I'll be attempting to get back to where I was workout-wise last year (and hopefully further). If I can add specificity to the strength and efficiency (exactly Skuj!) that I've gained over the last year I think I'll be in good form come National 5000m Champs. As far as Sun Run is concerned though, I was still blowing out huge snot rockets during that race. I'm sure that the few more days that I had to freshen up before Eugene helped but I think simply getting over my cold and regaining my energy was the main thing.

Anyways, I'm looking forward to another of our battles over 10000 this Sunday! 2 for you 0 for me (ya bastard!).

Jerry

Today, immediately after a loooong and frustrating day shift, I jogged 30min, then did 4x100m inclined strides.

This AM after a wet & soggy morning delivering the T-C (drop off was late again) I ran for 28:38. 3x block; 1st. w-up/steady, 2nd. solid, 3rd. rec. - solid....god luck for those along my neighbourhood having garage sale day, more like a typical PIH day today. :)

>>>god luck<<<<

(should be) good luck...

Ran an easy 9mi. in 64 min on a hilly trail and jumped over a rattlesnake near the end. It was good.