Describe Your Running Today, Part II

1000, (400 x 200)x2, 1000 at 2:58, 1:08, :31, 1:03, :31, 2:42.

No it doesn't get too cold here. This morning was a chilly 4 deg celsius and it has been probably our coldest day of the year, I'm guessing maybe 14 deg C. Usually get a handful of single digit (celsius) days through the deep winter.

Mostly low teens and occassionally high teens. Mornings are much sharper here than 100kms south in Melbourne. We get quite a few sub zeros and frosts but they usually end up nice sunny 15-18s.

We had a long run of about 140 days above 20 deg C. until a couple of weeks ago. I know Melbourne set a new record of 20s maybe 120 or so in a row, previous record was 78 or something. Global warming, who knows??

We generally get 300 plus days of sunshine.

I've only been out of bed for an hour (3.30pm)after a night shift (21.30-07.30)and will be doing another tonight.

I might get on my bike and head up onto the range for a wake up session.

change of plans as Tuesday became available for a run.....knocked out 43'.....still tight/stiff in the lower/outer calf.....tolerable, but a bit annoying....kinda like the troll(s) here.....something I/we are learning to live with......meet today, so no running for me.....plan to be at it again tomorrow.....

Rabble rabble rabble wrote:

1000, (400 x 200)x2, 1000 at 2:58, 1:08, :31, 1:03, :31, 2:42.

u did 400 200s twice? that's 800 200s, or about 100 miles! i don't think so.

A relaxed hour through the bush on the mountain bike, solo apart from my usual marsupial companions.

55+ for nearly 15k Meth that's just a memory for me these days even in a race situation.

Myself, I avoid entering into the RD/Skuj war as I know nothing of it's basis and have no care to learn.

I do know Skuj is a solid masters runner so I would think sub 5 in his 40s is not unlikely at all. I ran a 5.10 a few weeks before a marathon in my 40s and was only a 4.40 man in my 20s.

Ran 30 miles at 7 minute pace, then did 20 x 400 at 80 second pace, then rested until the evening where i did a speed session of 2x800 2x900 2x1000 2x1100 2x1200 2x1300 2x1400 2x1500 and 2x1600. I'm not going to post those time though because they are pathetic. I will post my last 1600 though, 5:35.

PM

quick 8k in Villa Pamphili, just real easy, loose, felt awesome, loving life situation, freedom to move, just joyfully sweating it out, varying steps, strides, breaths, eye shuttings, and hand clenchings, foot pushings, shoulder rotations, like a marionette breaking loose from the puppeteer, just dangling symmetrically to the sound of my own, independent, steps...

you're quite a poet, tpcb......I wish I was as eloquent.....got in another 43' yesterday......same old same old.....calf still tight but workable.....felt a lot better running on grass vs. pavement.....will have to seek out grassier routes......big track session with the gang today (supervising, not participating) and a meet tomorrow, so next run will have to wait until Sunday......hope to touch 50' again at that time.....

I HATE getting old :-(

I did Yasso 800's yesterday, getting ready for a marathon in a couple of weeks. Averaged 3:13 on the 800's, and am hoping for a sub-3:20 marathon. Not so great for most of you, but on my next birthday I'll be 50 yrs old. %*$#@!

So today was an easy 6-mile recovery run, feeling awful the whole time .....

HAHA... I'm already old then, 50 last birthday.

Today was a hilly,rough trail 4k club handicap. Ran ok for the first time this season, sorish hammy felt much, much better. Time was about 30 secs slower than last year but I really pushed myself out and was heaving by the finish. The leg has hampered me from relly "hurting" myself in recent races.

I did 4k warmup finishing with a race pace km then anoyher 2kms easy jogging with a few strides. Did 4k warmdown.

Yesterday, a relaxed hour on the mtn bike in the forest, finished in the dark. Tired, up at 5 to go to work after doing nightshifts tuesday and wednesday (21.30 -0730).

Thursday, 2hrs sleep post nightshift then 80mins hiking with the ski poles on the McIvor Range. Then did a 75min run in the forest.

One lovely bit of terrain that gets minimal sunlight. No tracks just ironbark and grey box trees, leaf litter and reefs of rock. No birds and it is eerily silent except the occassional thump, thump of a spooked wallaby or roo. Finished with a 4min tempo effort on a dirt road.

did second harder workout on a fractured baby toe

w-up 3miles, easy 2mile tempo at 11:02, put on the flats, run a 1:27 600m, toe didnt like that so I skipped the 2mile tempo to close, warm down only 1 mile

did 3 x beer mile after good warm-up and strides, was going to repeat workout in afternoon but got a DUI on the way to the hospital.

No connectivity over May 1st weekend, but had two particularly good sessions in Cortona.

Will describe soonest with some peace of mind.

It's great to be out of it and jumpstart connect to such bold Solinsky news! Nice to be back and see some new handles...

For The Week From Hell ending May 2nd 2010:

M=25min jog (mostly on a 900m chiptrail loop in a downtown Vancouver park)+ 4 steep uphill sidewalk strides + 18sec steep uphill sidewalk + 10min jog. Still recovering from a bad cold, which Ryan has.....which is why he is at BC Children's.

T=25min jog + 4 strides + 3:21 surge on the 900m chiptrail loop + 12min jog. My lungs are still full of crap and I'm pooped at a slow pace.

W=25min jog + 4 strides + 60sec surge on the grass infield at chiptrail loop + 10min jog. Feeling better, lungs clearing.

T=no running. Come home without Ryan.

F=25min jog + 4 strides + 7:58 surge (2300m) + 10min jog. The surge was a shcoker today - Marsden Rd from Cumberland Rd to Lake Trail Rd - 9mins was a struggle a couple of months ago. I've only done sub 8min a couple of times before, quite a while ago, when I knew I was pushing. Today, I didn't think I was anywhere near that pace.

S=25min jog + 4 strides + 40sec surge + 10min jog. Tired from yesterday, should have slowed down the surge.

S=25min trail jog + 4x100m strides + 800m in 2:29 + 10min grass jog. Everything after the 25min jog was in spikes. The 2:29 felt uglay, because I started too fast on the first 200m, and I still feel tired from Thursday (and other things). I purposely slowed it after 200m (goal today sub 2:30), but by 700m I was paying the price for the early mistake. This is is the first of at least four 800m Sundays in a row (the fourth being Nanaimo). Hopefully I'll be 2-3sec faster on each one, and get my pacing right. On a happy note, 72 at 400m felt like a breeze today. But the last 100m was like being in 6 inches of mud. It will come.

Friday.

After arriving in Cortona went to the Santi Tiezzi stadium and just improvised some barefoot speedwork around the soccer field while the local team was actually training. Turned out to be motivating. Started gradually (at lap 2) timing each approx 370m round. By lap 5 i was thus proceeding: Fast along the length, slow on the width, fast lenght, slow width, then fast 1 complete round (fastest was 1m17s) plus the first lenght (meaning about 400m fast total but only timed laps): then recovery on the width, fast again on length, rec on width. Repeat until dinner time. Used the garmin to get some idea. Messed up the buttons a whole bunch at the very end. Felt good.

LAP

1 00:04:48 00:04:46 0.26 7 16 18:28 18:19 10:13

2 00:01:57 00:01:57 0.37 0 7 05:16 05:14 04:36

3 00:01:46 00:01:46 0.36 1 2 04:55 04:55 04:31

4 00:01:39 00:01:39 0.37 4 0 04:30 04:28 04:08

5 00:01:38 00:01:39 0.37 0 2 04:23 04:25 04:13

6 00:01:34 00:01:34 0.35 7 1 04:29 04:29 04:10

7 00:01:32 00:01:33 0.37 12 0 04:10 04:11 03:16

8 00:01:19 00:01:20 0.37 2 0 03:36 03:36 03:08

9 00:01:33 00:01:34 0.37 0 1 04:10 04:11 03:12

10 00:01:19 00:01:18 0.37 3 1 03:34 03:30 03:17

11 00:01:33 00:01:34 0.37 --2 04:14 04:14 03:21

12 00:01:18 00:01:18 0.37 1 1 03:30 03:29 03:09

13 00:01:39 00:01:39 0.38 2 1 04:23 04:22 03:06

14 00:01:18 00:01:19 0.37 1 2 03:31 03:33 03:13

15 00:01:40 00:01:40 0.37 4 1 04:29 04:28 03:17

16 00:01:16 00:01:16 0.37 2 1 03:27 03:25 03:05

17 00:01:38 00:01:38 0.37 1 2 04:25 04:25 03:11

18 00:02:59 00:03:00 0.74 3 7 04:01 04:01 03:11

19 00:01:17 00:01:17 0.37 0 2 03:28 03:27 03:12

20 00:01:41 00:01:41 0.38 3 2 04:29 04:29 03:22

21 00:01:19 00:01:20 0.37 0 2 03:35 03:36 03:20

22 00:01:40 00:01:41 0.38 1 1 04:26 04:28 03:05

23 00:04:24 00:04:25 0.36 0 6 12:12 12:11 06:12

24 00:13:32 00:10:05 0.74 57 18:20 13:39 03:59

25 00:00:02 00:00:02 0.00 -- 6 12:03 09:10 11:44

26 00:00:01 00:00:02 0.00 -- 1 15:09 19:43 11:33

27 00:00:03 00:00:03 0.00 -- -20:00 20:00 11:57

28 00:00:00 -- 0.00 -- -- --:-- -- --:-- 0 0

Re Friday, actually just noticed there was a 1m16s lap in there also.

Saturday

My traditional course to the Franciscan monastery known as the Celle. The first 5.5k are all uphill (about 300m) then a bit more uphill and then mostly downhill exccept for a beatiful 2% gravel stretch in the park known as the parterre which i believe is where i went the fastest. 13.51k total. I am a total gps neophyte so the fun part was turning the thing on, forgetting about it and have it record everything.Especially on a route that i know so well and have run so many times.

SplitSplit Hours:Minutes:SecondsTime Hours:Minutes:SecondsMoving Time KilometersDistance MetersElevation Gain MetersElevation Loss Minutes per KilometerAvg Pace Minutes per KilometerAvg Moving Pace Minutes per KilometerBest Pace StepsSteps CaloriesCalories

Summary

01:12:34 01:10:57 13.51 324 307 05:22 05:15 03:32 0 1,090

1 00:06:43 00:06:35 1.00 69 8 06:43 06:34 05:05

2 00:05:26 00:05:26 1.00 43 2 05:26 05:26 04:51

3 00:05:56 00:05:57 1.00 61 0 05:56 05:56 04:41

4 00:05:35 00:05:35 1.00 57 -- 05:35 05:35 04:34

5 00:04:59 00:05:00 1.00 4 20 04:59 05:00 04:15

6 00:06:12 00:04:44 1.00 6 28 06:12 04:44 03:39

7 00:06:38 00:06:38 1.00 42 13 06:38 06:38 04:05

8 00:05:09 00:05:09 1.00 23 8 05:09 05:09 03:55

9 00:04:47 00:04:48 1.00 10 38 04:47 04:48 04:04

10 00:04:50 00:04:51 1.00 -- 51 04:50 04:51 04:11

11 00:04:10 00:04:10 1.00 7 6 04:10 04:09 03:32

12 00:04:36 00:04:36 1.00 -- 45 04:36 04:36 04:00

13 00:04:42 00:04:42 1.00 -- 52 04:42 04:41 03:57

14 00:02:45 00:02:46 0.51 -- 37 05:26 05:27 04:34

another positive sign on the road to recovery.....55' yesterday with very little stiffness......actually was feeling so good I almost went for more, but I decided not to push it and made the turn-around at 28'.....having two days off before was probably a big help.....now will likely have two more days off before the next outing.....looking forward to getting back to 2 on, 1 off.....things are looking up....

no running today

Today I did 5km jog (from 17k to 12k on the Half Marathon course) in 25:15, plus 4 x100m strides (back and forth between the 12k and 9k marks), plus 5km tempo (from 12k to 17k), plus 10min jog.

The tempo was 17:55, LOL. (I "raced" 17:47 at Bazan.) Admittedly, this was a net downhill run, but the way I felt, with a last slightly uphill km in 3:30, indicates to me that I am definitely in sub 17:30 shape right now.

km splits were 3:37, 3:39, 3:33, 3:36, 3:30.

I'm very happy with my progress over the last 2 months, and I'm now getting excited about racing.