RE: Describe Your Running Today

JZ wrote:

Thanks Skuj. My glut is getting better day by day. I think massage is the key to getting back on track. I had two scheduled massages last week and I've been rolling back and forth on a foam roller and a tennis ball everyday. I'm hoping to start running again sometime this week ...

This is my recovery week so I'm only doing single workouts each day. Had a good one yesterday: 10 minute skip rope + 4 x 50 power skips (in place of strides); 12 x 5 minutes at threshold effort on the elliptical (with 1 minute recovery); 10 minutes cool down on elliptical

Today I'll be doing 40 minutes skip rope + 40 minutes elliptical at a recovery effort.

Enjoy your tempo session dude!

Jerry

Hey Jerry, hoping this glut problem goes away for you! Mine has been with me for yeeeearrs now...though it's now not lettin' me at all run the way I'd like to be e.g. hills, longer, faster runs, I can still get out there...just back from a windy 39:47 4x round block with a good finish. MHR 156 AHR 140

Chris.

Vic, JZ et al....

Great stuff!

I just arose from my night shifting routine, all groggy and wrinkly, but very excited to start six days away from the box. I'm doing my 5k tempo on an accurate course in Qualicum Beach today (Mommas day, and all that), where I raced 16:58 in 2004.

I've often wondered if a good / right tempo = Race Pace For That Distance Plus 10%. ie 17min + 1.7min = 18:42.

Discuss.

Skuj wrote:

I've often wondered if a good / right tempo = Race Pace For That Distance Plus 10%. ie 17min + 1.7min = 18:42.

Discuss.

Is 56 min. for a 15 km a time you could shoot for? A tempo pace is one a runner is capable for say 10 miles - 1/2 marathon. The coaches maintain tempo running should be from 20 min. - 30 min. or longer depending what shape one's in.

I think what Skuj is getting at vic is that there could be a difference between what we mean by the terms anaerobic threshold and tempo. An anaerobic threshold session would be the pace you could last in a race for up to an hour, but a tempo session could be a pace that feels hard, but comfortable for any given distance. So, if I can race a 3k in 8:00 what would a tempo effort 3k be? At anaerobic threshold it might be 9 minutes, but a comfortably hard effort might be 8:48.

Jerry

victoria, b.c., canada, runner wrote:

Is 56 min. for a 15 km a time you could shoot for? A tempo pace is one a runner is capable for say 10 miles - 1/2 marathon. The coaches maintain tempo running should be from 20 min. - 30 min. or longer depending what shape one's in.

Precisely, vic! I figure "classic tempo" is 15 to Half Pace, but then we get into long tempos at Full Marathon Pace, and much shorter tempos....Canove might talk about "tempo" being specific to race distance vice the good old "lactic threshold" thingy....and I think Xkm at Race Pace + 10% might agree more with Canove ideas than classic tempo ideas??? Mmmm...sorry, I'm rambling. Off to Qualicum real soon....

Haha! Yes, that's what I meant, JZ.

8min for 3000m! Fvck!!!

:)

DOH! CanovA, not CanovE.

I accept that I may be completely wrong on this, and that Canova might tell me to get lost! :)

Later.........

today, 42.2km in 3:26.14. beat last marathon time by 27 minutes.

great success!!

Off to Qualicum real soon....

Let us know how that turns out.

JZ wrote:

I think what Skuj is getting at vic is that there could be a difference between what we mean by the terms anaerobic threshold and tempo. An anaerobic threshold session would be the pace you could last in a race for up to an hour, but a tempo session could be a pace that feels hard, but comfortable for any given distance. So, if I can race a 3k in 8:00 what would a tempo effort 3k be? At anaerobic threshold it might be 9 minutes, but a comfortably hard effort might be 8:48.

Jerry

Uh huh, that explains it well, 20 km in one hr.?

Actually, according to the tables in Daniel's running formula, an 8:00 3k would be equivalent to an anaerobic threshold pace closer to 3:02/km (I wrote the 3:00/km off the top of my head).

coming off a 10 day break, ran 10 miles as a long run, legs feel overworked, thats normal tho.

8 hours home in a car. F*** I hate traveling.

I've come home (Fort Worth) for the summer so I was excited to get to run on the Trinity Trails today for a six mile easy run.

20min jog, feeling SHYTE!!! A Zombie!!! Too little sleep lately, blah blah...

4 strides.

"SUCK IT UP. TEMPO ANYWAY. I MAY NOT HAVE BEAUTY REST FOR OTTAWA. JUST DO IT. DON'T OVERTHINK."

Best tempo session in a very long time!!! :) Felt great at 1k in 3:44, sped up to 3k in 11:05, sped up more to 5k in 17:56.

I can race sub 17min in Ottawa. I can get a grip.

10min jog cooldown.

JZ has done 65:20 something Half on a tough course. This "tempo" thing is very intersting, especially if we allow that tempo can be different from the standard physiological definition. John Walker's 9min 2 mile sessions always greatly interested me. I think any 800m / 1500m person can greatly benefit from 3000m "brisk runs", but not "hard workout like". Warmup + 3000m at Race+10% + Cooldown, is, imho, an overlooked session.

txRUNNERgirl wrote:

I've come home (Fort Worth) for the summer so I was excited to get to run on the Trinity Trails today for a six mile easy run.

Was it muddy or anything? :)

I'd love to go to Dallas and check out "That Place". I don't see how Oswald could have done it. And then he gets shot. And then the other guy dies. None of the Big Report makes sense. Something still stinks, 44 years later.

But I digress.

?estion wrote:

today, 42.2km in 3:26.14. beat last marathon time by 27 minutes.

great success!!

Skuj wrote:

I'd love to go to Dallas and check out "That Place". I don't see how Oswald could have done it. And then he gets shot. And then the other guy dies. None of the Big Report makes sense. Something still stinks, 44 years later.

But I digress.

He didn't, he was a patsy like he said to reporters.

Skuj wrote:

txRUNNERgirl wrote:

I've come home (Fort Worth) for the summer so I was excited to get to run on the Trinity Trails today for a six mile easy run.

Was it muddy or anything? :)

I'd love to go to Dallas and check out "That Place". I don't see how Oswald could have done it. And then he gets shot. And then the other guy dies. None of the Big Report makes sense. Something still stinks, 44 years later.

But I digress.

It was muddy and humid because it had rained earlier in the day. Most of the section of trail I was running on was concrete or asphalt so I was trying to run beside it in the grass, but that was all muddy so I kept slipping, but luckily never fell. I did take a turn around this one tree too fast and almost crashed into an elderly couple walking the opposite direction. The mud was finally washed off my shoes by the rushing water from the river when I crossed a flooded bridge.

You want to go to Dallas? Fort Worth and Dallas are a lot different. I avoid Dallas as much as I can. It (traffic, crime, snobby people, getting lost in the dark while running at White Rock Lake, etc.) scares me. By the way, I'm not so sure Oswald did it.