nice tempo type progression, all by feel...best i've felt in a while
1m easy (6:50)
6m continuous speed up (5:40avg)
1m on track (4:48)
3m cooldown (6:30avg)
if this is an easy feeling tempo-ish type run what do you think i could do a 5k/10k on the track in?
Orestes......
Vernon>>>>what the ????? u know Greg Johnson???? Brent Helland???
My run today:
Short, like all of 13:39 min., but a progressive one which turned out to be quite intensive. AHR 140 MHR 159
Brevity of run due to lack of time today...hahahaha...sure a handy excuse :)
4.5 mile tempo run today.
1st 1.5 miles smooth, then pretty strong pace 1.5-3.0, then smooth again thorugh miles 3-4.5
Today I did 10min jog + (1000-500-1500-1500-500-1000) on roads + 10min jog.
I enjoyed increasing intensities (4:07 - 2:00 - 5:49 - 5:20 - 1:35) towards a HARD 1000m. I did the time I really wanted to do (2:59), but, I screwed up the run, in that I was too ambitious on the first half, and I suffered big time over the last 2-300m. I really bonked, and slowed. This is a "warmup" for our local 5th St Road Mile on July 1st. Maybe I can get near 4:40ish???? I dreamed of 4:30 earlier this year, but, perhaps my dreams will not become reality, this time, hahaha.....
Skuj,
good luck in that road mile Sunday. I will also run a road mile that day, but in a different part of Canada, and not downhill like your pansy-assed race. :-)
Today I ran 4 nice and easy at lunch, and then raced 1500 this evening. Managed ~ 2.5 second PR, which I'll take any day of the week.
Hey, I thought I should point out that the fat old dude who's been posting on this thread ran a SOLID half marathon recently in 1:12-high, unless I've misread/misinterpreted race results. Nice work!
Medium-long run (24km) on gravel pipeline track - 1:34.51 (49:51 out, 45:00 back).
Decent pace without pushing particularly hard.
5 mile recovery on hilly terrain for me today.
very wet outside.
20 minutes easy and some rolling 30;s
Today I did 8 miles gentle, therapeutic, untimed.....Ahhhh!!!
No running tomorrow or 3 days from now. Jogging and strides 2 days from now. Race 4 days from now.
Well first of all i ran 10 miles, but before that i drank 2 can's of MT Dew, then ran 10 miles, then Drank anothr 2 Mt DEw's.. Felt really good!
10 miles, thunderstorm of the year started at about mile five and it was amazing...lightning struck pretty close a few times....got some amazing "you are an idiot" looks
monsoon wrote:
10 miles, thunderstorm of the year started at about mile five and it was amazing...lightning struck pretty close a few times....got some amazing "you are an idiot" looks
you are an idiot
Wed the 27th., no run.
Yesterday, 28th., a 24:25 progressive one, over a familiar route, last 5 min. was burning it. AHR 151 MHR 169.
Pushing hip issue a little bit especially up that 400 m hill.
Today as planned, no run.
After two days (Tue. & Wed.) at the beach with lots of sunning but no running, I've been back at it. Thursday was a nice 45' jaunt followed by another today with 6 x (100 m stride, 100 m jog) mixed in when I passed the track. Not bad at all.
Yesterday: 0
Today: 2ml jog + 4x100m strides + 2 ml jog.
Tomorrow: 0
These 3 days = 12hr day shifts. I'm trying deperately to NOT be a Zombie on the day after tomorrow, = 1ml Race. These shifts fvcking suck the life out of me!
Where do you work?
he works for telus! duh!
5 mile recovery on hilly terrain for me today. mile repeats on track tomarrow.
50:00. The weather was very pleasant this AM.
Good luck tomorrow, Skuj, and have a blast! I think I'm going to skip our local mile race - I've been racing too much and need to do some actual training toward my medium term goal of an early August 5000. Yesterday I ran 6 in Toronto in the morning, then went to the track in the evening and ran 9 with 2 x 2.5 @ 5:43-44. This will end up a "heavier" mileage week, possibly approaching 80 miles, for the first time in maybe 3 months.
Assuming I stick to my guns and only WATCH the race tomorrow (not from inside the pack, I mean), then Monday/Tuesday I'll run some fast 300s, aiming for a 1500 the week after next.