Today I did 25min jog + 4 gentle grass strides + 13sec gentle grass surge + 5min jog.
My hams are very tight. I've done one or two too many hard sessions lately. I have written 100x in my diary: "I shall go easy until Sunday".
Today I did 25min jog + 4 gentle grass strides + 13sec gentle grass surge + 5min jog.
My hams are very tight. I've done one or two too many hard sessions lately. I have written 100x in my diary: "I shall go easy until Sunday".
Last night after work. 85 minutes of easy running. Along the creek trail then onto the golf course. I ran up and down the fairways, also did a couple of laps of the sand trotting track, then back along the creek trail (in the dark). The golf course as always was crowded with roos. It's okay until it gets dark and then sometimes they don't move out of your way. So I just weave around them.
Tuesday night. Easy run of 90 minutes. I ran down to the Nagambie Rd then up into the McIvor Range. Steep, rough hills. It was dark by the time I got to the top of Pannells Hill. Quite slow going from there for the next 20 minutes as I came off the Ranges in the dark over very rough ground. Finished with 15 minutes along the creek trail at a quicker tempo.
Monday night. 80 minutes of feeling good easy running around Crusoe/No.7 Park in Kangaroo Flat (a suburb of Bendigo). This is one of our regular race courses. It also recently featured in a magazine article by Ironman Crowie Alexander on top places to run.
I stuck to the main tracks which are quite smooth and mostly flat. Pushed it a bit over the last few kms as the sun was setting. Plenty of roos and an occassional wallaby for copany. Hey it is Kangaroo Flat, you have to expect to see some roos.
Did 30 mins spinning on the windtrainer later that night.
50+' in a very light rain.....no problems during the run.....had a bit of a brief hammy cramp overnight when I got up to visit the loo.....will have a banana with today's lunch......day off today.....will hopefully go for 60' on tomorrow or the weekend....
Today I did 25min jog + 4 gentle strides + 3km gentle tempo + 10min jog.
The 3km was down Lake Trail Rd in a cruisy 11:22 (Mile 6:06). Wow, a 10km session, hahaha....
Due to family stuff, I believe my hard 800m (2:23/2:24??) previously scheduled for Sunday will now have to be on Saturday afternoon instead. Just in case any of you "trackies" want to join me for all or parts of the effort. (Translation: HELP ME OUT, BITCHES!!!)
Old School Workout:
AM: 10 miles@6 minute pace
PM: 20x400@.60 w/.60sec rest interval
JohnnyO wrote:
Old School Workout:
AM: 10 miles@6 minute pace
PM: 20x400@.60 w/.60sec rest interval
BULLSHIT!!!!!!!!!!!!!!!!!
uNLESS YOU ARE jIM rYUN AND THIS IS 1967.
JohnnyO wrote:
Old School Workout:
AM: 10 miles@6 minute pace
PM: 20x400@.60 w/.60sec rest interval
BULLSHIT!!!!!!!!!!!!!!!!!
UNLESS YOU ARE JIM RYUN AND THIS IS 1967.
Why do people lie so much in this thread.
JohnnyO wrote:
Old School Workout:
AM: 10 miles@6 minute pace
PM: 20x400@.60 w/.60sec rest interval
BULLSHIT!!!!!!!!!!!!!!!!!
UNLESS YOU ARE JIM RYUN AND THIS IS 1967.
Why do people lie so much in this thread.
Sorry about the triple post ;)
But come on that guy can beat running dogg with those workouts. (Remember running dogg and his 800s near 2 mins -- which he'll deny now cus those posts (thankfully for him) got deleted.)
Nobody but a guy in 3:50 mile shape can have a day like that.
Everyone is skuj. wrote:
Sorry about the triple post ;)
But come on that guy can beat running dogg with those workouts. (Remember running dogg and his 800s near 2 mins -- which he'll deny now cus those posts (thankfully for him) got deleted.)
Nobody but a guy in 3:50 mile shape can have a day like that.
Pretty sure Ronny was in near sub-4:00 shape about 2 yrs ago. Hurt now I hear.
Ha ha!, running dogg i thought you actually gave up on that ronny dagget or whatever the f*** bullshit.
Everyone is skuj. wrote:
Ha ha!, running dogg i thought you actually gave up on that ronny dagget or whatever the f*** bullshit.
Unless you are Skuj, I'm sure your bright enough to do a Google search and find out for yourself.
hey Mopak, all, been busy not posting, but have been running. You have been busy too i read. And how about that clean 1.43 by Rudisha in Doha. It looks like it was pretty packed at the finish. I wish i could have seen it live. i love running.
So last day describing was 5/11.
Let me try and work back:
today: bunch of exercises, 10 mins wu, then 5 mins fast on a treadmill (about 1.5k), then 6.4 k on another treadmill in 30 mins. I am checking out fitness fair.
yesterday:
16k with Bruno the baker around the neighborhood
wednesday
was the 12th and i ran some intervals
tuesday
was the 11th and i posted.
I havent done the accounting but i am running quite a bit and i feel in pretty good shape. No injuries, no pains, and what's best no hints of either. I have been posting on this thread for over two and a half years. It sorta feels relaxing. Thank you LR.
-293 days to The MOARG The Mother Of All Running Gatherings in Gimmelwald, Switzerland, in 2011
Skuj, you really are an idiot; the ONLY person at this forum who actually cares about Running Dogg and all of his bs, and keeps feeding him, is you. The guy goes fishing and he ALWAYS gets you. Amazing really when you step back and think about it.
Today;
am-10miles in 60:40
pm-4x1mile with 2min rests in 4:18average.
Skuj, you really are an idiot; the ONLY person at this forum who actually cares about Running Dogg and all of his bs, and keeps feeding him, is you. The guy goes fishing and he ALWAYS gets you. Amazing really when you step back and think about it.
Today;
am-10miles in 60:40
pm-4x1mile with 2min rests in 4:18average.
Today I did 25min jog + 4 strides + 45sec surge + 10min jog.
The warmup was mostly grass (Lake Trail/Puntledge). The surge was up Lake Trail Rd, at slightly faster than 800m pace - a good warmup for tomorrow. The cooldown was around Lake Trail, Willemar, and Cumberland Rds.
I wore my new Brooks Ghost 2's.
I'm worried about tomorrow, Jerry....hahahaha. I might get to 600m in 1:47ish, then carry a piano. That's just the way it's been lately. I dunno....
In Green Bay for the Cellcom Marathon. Hit the FRT for 45 minutes after dark. Night moves and MOARG drawing closer.
Setting my goal for 2:07 on Sunday. For the Half. Damn PF.
80 minute run on thursday on bush trails.
55 minute mountain bike ride yesterday.
Today, 4k warmup, 3.2km relay leg on flat bitumen, 4k warmdown.
Racing 6.5kms tomorrow.
AM: 33 minutes on the Fox River Trail. Light calesthenics and stretching to wrap it up.
Pelicans; white, and flying in formation were on manuevers.
in Rimini
More treadmill running
AM: 6.5k, with some speed variations, cranking the speed between 18k and 12
PM: 6.4k in the same way
Going back to Rome tomorrow
Bushman: you also got your own MOARG, or you talking about The MOARG in 2011 in Switzerland?
It used to look like it was me, mopak and driske (who hasnt posted in a while). You interested?