Skuj wrote:
20min jog + strides + 8km in 27:57 + 10min jog.
Great race for you yesterday?
Today: for 42:16, varied pace. AHR 141 MHR 152.
Skuj wrote:
20min jog + strides + 8km in 27:57 + 10min jog.
Great race for you yesterday?
Today: for 42:16, varied pace. AHR 141 MHR 152.
victoria, b.c., canada, runner wrote:
Skuj wrote:20min jog + strides + 8km in 27:57 + 10min jog.
Great race for you yesterday?
Today: for 42:16, varied pace. AHR 141 MHR 152.
Oh hey! How are you vic, and all my other Describe-your-running-today firends? :)
Fastest 8km in 6 years, er, Typing Catt. I did a 24:56 back in the day. I'm 45 ya know. Dreaming of sub 35min 10km in 3 weeks. Can I? Discuss.
not mentioning any names but if the specificity thread is about to get destroyed, please please please reconsider, please be good!
moderate hilly run, ~63'
sigh......
Can I? Discuss.
'm sure it's possible, maybe even faster.
Today's run, for 37:31, included 4x a hill.
1:32, 1:27, 1:24, 1:20.
AHR 131, MHR 158.
Carly Simon wrote:
not mentioning any names but if the specificity thread is about to get destroyed, please please please reconsider, please be good!
Your reply was to Skuj so I assume that is who you are referencing. He's actually been pretty good on the specificity thread. Somewhat obtuse at times, but doing no harm. I think you're off base if you are talking to him. But I can't imagine who else you would be talking about.
15 min warmup
2 x 10 at HM pace with 3 min recovery
10 min cooldown
40 minutes and strides.
am 5 mile (inc 5K at T pace)
pm 7 miles : ran a session with athlete I coach 3 x 800 @ 5K pace + 2 x 800 @ 10K pace + 2 miles at 10K pace - recoveries between efforts 2 mins.
(session known as the Herb Elliott which I found here - I love variety!)
cycle commute warmup 30 mins, then a really weird track, on grass off the outside lane, varied workout, that went something like this:
230m at 3:45/km pace
120m sprint, almost all out
115m recovery jog
Repeats for 8 kilometers total.
What would you call this?
Couldn't keep track of splits, didn't have watch but i did it with a guy who is substially faster than me. An we stayed together the whole time.
Did it without needing to push, relaxed.
Cycle commute cooldown.
Bad timing, but I came down with a head cold. Oh well, I guess I get a little more recovery time for my knees. I'm hopeful I can get back out there this weekend. Wish me luck!
best of luck!
cycle commute only today.
Tomorrow we rock (and very much roll) with some sort of speedwork, haven't decided what yet. Just know it will be as fast as possible.
Sunday fun 5K in the woods with kids, families. Gotta love running on trails with a bunch of nice park runners, friends, enjoy the scenery, totally low key...gotta love those low key days...
Skuj,
Nice time in the 8k. What is your training like lately I remember reading some of your posts when you were thinking baout switching up your program and your ideas seemed like what i was feeling too. Anyway...nice 8k and good luck.
Wed, & Thur., no run.
Friday, (yesterday), for 39:55, easy trot. AHR 131.
10k run. Nice morning. Longest training run in a while and No back pains (!!!!!!), this has been since I stopped doing pushups and situps.
My own experience: as the poster says just run baby.
56' fartlek on the sand flats....nice day!
am 2 x 2 mile at 10K race pace off 5 mins recovery + 6 x 200 at JD's R pace.
pm easy 40 mins on stationary bike
Oh hey! I missed this. Now that the Specificity thread has been destroyed by you-know-who, I'll bide my time here.
Mikeg wrote:
Skuj,
Nice time in the 8k. What is your training like lately I remember reading some of your posts when you were thinking baout switching up your program and your ideas seemed like what i was feeling too. Anyway...nice 8k and good luck.
Thanks a lot. That's very kind. Lately I'm doing some 90k-ish weeks, usually 2 "speed sessions" a week (one = longer runs with lots of rest, other = shorter runs with short rest.)
Yesterday = 20min jog + strides + 4 mile tempo in 23:53 + 10min jog.
Today = 20min jog + strides + 12x400m starting every 2mins + 10min jog. (83-81-79-79-78-79-77-77-77-77-76-74)
I desperately want a sub35min 10k on Oct 14th. First sub35 in 6 years.
Great thread idea, this. :)
Oh well. There goes the neighborhood. :-)
Got back out there today. Still have some lingering effects of the cold, but I was getting really itchy. So I ran a real easy 40' around the neighborhood without any major problems. The biggest downer has been my separation from coach during these breaks. Hopefully the problems are over and we'll get back together soon and resume our 'productive' relationship. I'm getting excited just thinking about it!