Yesterday: a real easy 55' along the water. The lower back was a little stiff and it took a bit to loosen up.
Getting ready to head out for today's run. We'll see what awaits.
Yesterday: a real easy 55' along the water. The lower back was a little stiff and it took a bit to loosen up.
Getting ready to head out for today's run. We'll see what awaits.
I'm back. A nice 41' run at a good pace today. No back problems today. Should be ready for something a bit more exotic next time. Stay tuned.
Coast Wet wrote:
2:15 hills, many hills, followed by beer, Newcastle Brown Ale.
DOn't mess with the beer.
It's good that you've ventured onto a real chatline, Coast Wet! :) Damn...I wanted to do Chemainus this year, but thought it was next Thursday. Oh well....all I really care about for the rest of the summer is 800m - Mile racing. I'm wondering, however, if the "new course" is really the old course???
Today I did 16min jog + 4 short strides + 44sec moderate surge + 40min easy.
No run today.
AM - 4 EZ
PM - 8 incl 800 and 3000 race on a breezy evening, both 1.6/1.7 s slower than my PRs from last summer.
That makes 4 (short) races in 8 days. Time for a bit of a rest I think. :-)
3 miles fast today.
What exactly is the point of just doing 3 miles fast? If you didn't race it, and if it wasn't a tempo run, then please explain why you did it.
the430miler wrote:
3 miles fast today.
aerobic endurance. its all part of coming out of the bse phase smoothly. but it is done at a very fast pace.
What about wu/cd, 430? How much of that 3 miles was wu/cd, or did you wu/cd seperately?
I just did 25min jog + 4x60m strides + 400m in 65sec + 23min jog.
So much for longer runs after speed work, hahaha....
My run today:
Same workout as Thur. last week. 25:01. 4:24 w-up, 5:17 pick up, 0:47 jog, 3:50 up Newport, 0:49 jog rec., 9:52 solid running to finish. AHR 149 MHR 165. Walk cooldown.
Day off yesterday. Today, 40' fartlek. Felt it was time to get some up tempo stuff worked back in. Felt good, too!
I had a nice run today. I started off with Squats, hamstring curls, calf and shin exercises, Dead lift, and form drills. Followed by a nice 30minute run at 150avgHR. It was a nice day.
Jeremy
Today I did 18min easy + 4 short strides + 5min hardish + 18min easy.
With Dr Matt Coley. Do any of you know him?
My run today:
Same route as Thur., steady pace following slow w-up for 24:48 AHR 149 MHR 164.
Walk cooldown, a muggy, humid day here...guess I wouldn't last long training in the bayou? :)
(sigh) Sore & stiff back again. Age 52, ~20:00 warmup at which point I realized I had neglected to start my watch.
A mile on the road: awful time, and I had to push to get it, not worth mentioning here...maybe it's time to just hang 'em up, or do 'thons and ultras, or toss the watch.
Got so disgusted I just walked back to the house. Maybe Ed Whitlock has the right idea.
Depressing.
4 miles easy but the huge hills made parts of it tough. long run tomorrow on the same road. it's gonna hurt.
Yank wrote:
(sigh) Sore & stiff back again. Age 52, ~20:00 warmup at which point I realized I had neglected to start my watch.
A mile on the road: awful time, and I had to push to get it, not worth mentioning here...maybe it's time to just hang 'em up, or do 'thons and ultras, or toss the watch.
Got so disgusted I just walked back to the house. Maybe Ed Whitlock has the right idea.
Depressing.
Sorry to hear about this. Great runs are in the future. Stay positive.
How do you mean Ed has the right idea? In what relation? His training methods?
Funny, because I also thought about Ed today: 90% of my running is sloooow, but enjoyable and therapeutic. The older I get, the more I believe in this 90% method...gentle, happy supporting running. Of course, 10% is "speed", but not in the classic method. I just hate hard interval sessions now.
Today I did 30min jog + 4 short strides + a 45sec surge + 28min jog. Mostly dirt roads.
Did 13 miles on rolling dirt roads at 8500 ft.
Probably ran 7:20 pace.
This is my 5th week "back" to decent training after 4 months of only 15 - 20 mpw. I just did a 65 mile week, but the legs are flat, flat, flat. Not much joy in Mudville now, but here's to transformation through miles. Gotta keep pluggin'.
90min long run ~ 13 miles + 5x100m. I've been doubling every single day this week and it felt nice to only run once today. I've been up at 80-85mi/week for a couple of weeks now and thinking of just keeping my mileage there and not increasing it for the rest of the summer; just bringing down the paces on my hard workouts (fartleks and tempo's). Tommorow will be a 60-65min easy AM run and a 30-35min PM easy run + an activation session: light drills + 6x60m hill sprints. Day after that will be warmup + strides/drills + 8km progressive tempo run on the track + cooldown in the AM and a 30-35min easy PM run. My easy runs are very easy usually around 7:30-8:00's and maybe even slower in the PM following the hard AM sessions. I wouln't be able to do the volume I'm doing now if I wen't much faster on my easy runs.