The 14x200 would probably take a lot more out of your legs than the 1600. The 200 workout is 2800 at 6min pace, while the 1600 is 1600 @ 7min pace (or hopefully sub 7min pace).
I would just save the 200's for next week.
Good Luck.
The 14x200 would probably take a lot more out of your legs than the 1600. The 200 workout is 2800 at 6min pace, while the 1600 is 1600 @ 7min pace (or hopefully sub 7min pace).
I would just save the 200's for next week.
Good Luck.
M: Off
T: Tempo
WU: 2M + stretch 9:11, 9:34
WO: 1600m 6:35 Hard effort. Heavy coughing after. Lasted most of the evening.
CD:1M 10:28
W: 4M 9:33, 9:16, 8:56, 10:41
Tired.
Th: 5K
WU: 2M + Striders + Stretch 9:09, 11:00
WO 5K 24:41 7:52, 8:03, 8:01, 0:44
CD: 2M 10:009:33
This was a company event so I was out later than usual which is why I was so tired Friday.
F: 4M 9:27, 9:30, 10:04, 10:45
Tired.
S: 2M 10:14, 9:40
Su: LR
AM: 6M 9:35, 9:00, 9:15, 8:47, 8:57, 9:25
PM: ~1M No idea. Lost signal on trail. Trying out some new shoes.
4M 10:03, 9:37, 9:38, 11:08
My schedule was messed up so I couldn't put in one long run today.
After Monday and Thursday I think I was pretty tired for Sunday. I also had to run at 3:30 Sunday so that was pretty brutal. Other than tired I feel good overall. I've had a few little thing bothering me but they've worked their way out.
For the last couple weeks I'd been getting a bad side stitch on my right side, but its gone.
I had also been having a mild lower back pain that's finally gone after self-massage/ART and adjusting how I sit at work. It never hurt while running so I was never really worried. Actually, running was the only time it didn't hurt.
Nice mile. 6:35 is very good start...about 20 seconds faster than I expected.
Have you had this cough before? like during or after 5k's and other 1K-10K type workout efforts? Be safe with this type of reaction. Have you ever had any allergies or asthma...or possibly exercise induced asthma?
How is your diet / hydration? Cutting back on things like gluten, corn syrup, dairy-products, artificial sweetners, and things with preservatives is always good (improves weight, immune system, sleep, energy levels, etc., and decreases allergic reactions across the board). Its not all that hard to do these days with stores like Trader Joes and Whole Foods Market going up all over the place (plus, tons of free Paleo diet type websites for meal ideas). Definitely knock out any sodas (especially diet). I also prefer spring water to tap/"filtered" water...because of treatment chemicals like chlorine and fluoride.
Core work exercises seem to help with side stitches. Push-ups are decent for strengthening back muscles, but pull ups are ideal.
What kind of shoes did you get?
Well, all those things are in my diet in some amount. I've been cleaning it up over the last month, but there's always room for improvement.
I stay well hydrated all the time. Probably close to a gallon of water throughout the day. I've been weighing in before and after running so I can make sure to replace most of that with fluids.
I get a slight cough when I run, but it's usually comes and goes after a couple hacks. It comes on bad if I do something like that mile all out for a long time. I have always wondered if I had something like exercise induced asthma. Sometimes I feel like I can't breathe deep enough, but it doesn't feel constricted unless I go hard.
I got the newest New Balance MT20RB2 for trails. Most trails here I can run in my regular road shoes, but with all the rain that should be coming this summer I want something I can wash off easily.
M: Off
T: Tempo
WU - 3M + stretch 9:30, 9:19, 9:28
WO - 1600m Tempo 6:46.55 - 1:35.6, 1:42.13, 1:47.1, 140.92
CD - 1M 9:31
I messed up timing my split on my first 400m so I started the run over to get good times. It was very windy at the track on the back 100 straight and into the curve.
W: 5M recovery 10:22, 9:50, 9:48, 9:58, 9:02
Pretty tired. Achilles/calves sore.
Th: Intervals 14 x (200m/200m)
WU - 1M + 0.5M striders + stretch 9:37
WO:
0:42.4 - 1:14
0:40.3 - 1:20
0:42.7 - 1:41
0:43.2 - 1:44
0:42.2 - 2:14 - Hot and humid so I walked the rest of the recovery portions. 77F and 74% humidity.
0:38.1 - 2:11
0:37.7 - 2:16
0:39.8 - 2:19
0:39.1 - 2:20
0:36.0 - 2:23
0:40.1 - 2:26
0:40.5 - 2:22
0:40.1 - 2:21
0:38.3 - 2:29
CD - 1M 9:59
I should have jogged the last 50m of these recoveries to help me stay closer to my goal time, but was really concerned about the weather and overheating. I lost 7 pounds during this workout which includes hydrating before and during the workout (around 320z). I started getting a mild headache towards the end.
F: Off because of bad weather (rain and lightening). Very tired bordering on exhausted. Not really any more sore than usual. Just tired.
S: Recovery
3M 8:49, 9:04, 9:03
Still pretty tired. Had to travel for my girlfriend's parent's anniversary weekend.
Su: Long run
A.M. 7M 9:19, 9:04, 9:37, 9:09, 9:16, 9:13, 8:56
P.M. 3M 9:10, 9:23, 9:29 - I ran this at 2:30 in full sun with zero shade. Pretty stupid but it was the only time I had.
Feeling back to normal now despite too much food and drink yesterday at the party. Had to split the run because of weather (rain and lightening) and scheduling.
Best Week yet.
I believe the plan was to run these workouts this week:
-------------
M-Off or recovery pace running
T-2 mile warm up & stretch, 1 mile time trial (shoot for 6:59 pace or better), 1 mile cool down
W-4-5 easy
TH-3 mile warm up/run, hill sprints (15secs x 10 reps all out) jog 1 mile cool down
F-4-5 easy
SA-off or recovery pace
SU-10-12 LR
----------------
* Feel free to sub a 14:20 2mile trial/tempo tomorrow if you're getting bored with the miles trials.
**Drop your Sunday long run down to 6 miles this week.
--------------
Next Week:
M-- 4 easy
Tu- 1m wu, 1/2m striders, stretch, 8x400 (90-95s ea.)with 2min standing (or walking around) rest. 1m cd.
W- 4 easy
Th- Off
Fr- 3 easy + 4x100m striders
Sat- (hour before race) 1 mile wu, 2x50 striders, 400m in 90sec. (30min before race) stretch & stay loose. Mile Race, 1m cd.
Sun- 6miles recovery pace
Week After:
M--4easy
T--6easy
W--8easy
Th--10easy
Fri--6easy
Sat--4easy
Sun--2easy
Week After After:
M-2m warm up, hills (as much recovery as you want)
5x20second run backward up hill
5x10sec bound up hill (plyometric type strides)
5x10sec sprints
1m cool down
T-3m recovery pace
W-3m recovery pace
Th-4m easy
Fr-4x800m (3:20 pace) jog 400m in between.
Sat-off/or recovery pace
Sun-6 miles easy
Best Week yet.
I believe the plan was to run these workouts this week:
-------------
M-Off or recovery pace running
T-2 mile warm up & stretch, 1 mile time trial (shoot for 6:59 pace or better), 1 mile cool down
W-4-5 easy
TH-3 mile warm up/run, hill sprints (15secs x 10 reps all out) jog 1 mile cool down
F-4-5 easy
SA-off or recovery pace
SU-10-12 LR
----------------
* Feel free to sub a 14:20 2mile trial/tempo tomorrow if you're getting bored with the miles trials.
**Drop your Sunday long run down to 6 miles this week.
--------------
Next Week:
M-- 4 easy
Tu- 1m wu, 1/2m striders, stretch, 8x400 (90-95s ea.)with 2min standing (or walking around) rest. 1m cd.
W- 4 easy
Th- Off
Fr- 3 easy + 4x100m striders
Sat- (hour before race) 1 mile wu, 2x50 striders, 400m in 90sec. (30min before race) stretch & stay loose. Mile Race, 1m cd.
Sun- 6miles recovery pace
Week After:
M--4easy
T--6easy
W--8easy
Th--10easy
Fri--6easy
Sat--4easy
Sun--2easy
Week After After:
M-2m warm up, hills (as much recovery as you want)
5x20second run backward up hill
5x10sec bound up hill (plyometric type strides)
5x10sec sprints
1m cool down
T-3m recovery pace
W-3m recovery pace
Th-4m easy
Fr-4x800m (3:20 pace) jog 400m in between.
Sat-off/or recovery pace
Sun-6 miles easy
M: 5M
9:28, 9:37, 9:26, 9:26, 9:16
T: Off
W: 1M Tempo
WU: 2M + stretch 10:27, 9:13
WO: 1M full road mile 6:42.43
CD: 1M 10:21
Th: 6M
10:15, 9:21, 9:10, 8:58, 8:52, 9:33
Feeling good. Much better than I did after this same workout last week.
F: Hills
WU: 3M 9:33
WO: 10 x ~15sec.
0:26.4 - 0.08KM No idea why this time is so off.
0:16.3 - 0.12
0:16.3 - 0.09
0:16.4 - 0.09
0:16.9 - 0.09
0:16.8 - 0.09
0:17.1 - 0.09
0:16.9 - 0.09
0:17.4 - 0.09
0:17.0 - 0.09
I hand timed these and and just ran what I measured to be 100m. I think there was about 6' elevation.
CD: No
S: 5M
Road 9:39, 8:51
Trail 10:41 I changed shoes to run this little park loop with a nice trail and a bunch of little sets of stairs.
Road 9:47, 8:51
Sore and tired.
Su: Off
Sore and tired. I feel like more happened than this during the week. Very happy with the mile time.
Nice work. How was your breathing during/after the mile? Are you still planning on running the mile race?
Its obviously important to be careful not to injure yourself, but its especially true when running hills and speed sessions. Here is something to think about: I was listening to a professional mountain climber on youtube, and the interviewer asked him if he did any climbing specific workouts...he said that he did the opposite...whenever he was climbing he was always using pulling muscles the whole time, so he needed to do pushing exercises in order to balance out his muscles and prevent overuse injuries. I think that is pretty good advice for runners also.
My breathing calmed down pretty fast when I was done. I wasn't paying close attention, but I think it took about a minute to get back to normal.
I haven't signed up yet, but I'm mailing in my registration today.
I understand how that applies to the climber, but how would a runner do the same? You have to push and lift your legs when running so I'm not seeing how you can balance that. Are you talking about upper-body exercises or just adding back plyos?
That is good news. I think you might be on the verge of a pretty big breakthrough.
Let me know how the 8x400 workout went.
In regards to the opposing muscle groups, I think it reinforces some things you were already doing like: leg extensions, eccentric calf drops, lateral & backward resistant band work, core work, backward hill running, etc.
Good Luck on the race.
8 x 400 in 0:90-0:95
The excuses - I only did 6 because I was not recovered from the hills on Friday. Quads were sore and it was really windy. My pacing was off because I pushed through the wind. Wah wah wah.
The results - 1:27.19, 1:24.33, 1:28.08, 1:30.97, 1:29.37, 1:26.81
For the first 4 I did 2 minutes rest. My chest was a bit tight after the 4th so I took longer rests after that. I stopped at 6 because I faltered a little on the last one and didnt want to pound my quads anymore and possibly make them sore for the race.
I'm happy with the times I got but not happy with missing the times I was going for.
The rest of my week.
M: 4M 10:01, 9:17, 9:18, 9:24
T: 8 x 400
1:27.19, 1:24.33, 1:28.08, 1:30.97, 1:29.37, 1:26.81
W: 4M 9:59, 9"01, 8:53, 9:27
Th: 6M 10"07, 9:17, 9:21, 9:26, 9:13, 9:41
F: Off. Tired. Not getting enough sleep all week.
S: Off. Skateboarding.
Su: Off. Skateboarding. Very sore. Sore throat and head cold. No fever.
Not happy with the low miles. Physically I feel good/great, but the dog is killing me with how early she wakes up.
The skating is great XT, but uses so many different muscles. I had fun, but missed running.
Today I am still feeling bad (sore and sick), but I'm going to run anyway since it's all above my shoulders.
Also, the race was canceled because of low turnout. Disappointing.
Too bad they cancelled the race. I think you were about to have a huge PR.
Hopefully you recover soon, and have a good week.
M: GPS didn't pickup so I guessed at the distance which turned out to be ~3.70M when I mapped it (oh well) and I didn't really pay attention to my time. I think it was about 33:00-33:15 - Sick
T: 6M - 9:53, 9:05, 9:08, 8:57, 9:39, 10:19 - Sick and tired
W: 8M - 10:11, 9:48, 9:43, 9:32, 9:41, 9:41 (I screwed up here and stopped my watch for ~0.25 before I realized and restarted it.), 10:07, 9:59 - Sick and tired
Th: 6M - 11a.m. 9:51, 9:56, 10:11, 10:37, 15 minute water break, 10:07, 9:59 - Stupid to run at this time of day (+90 in the sun) especially when I felt terrible, but it was the only time I had available. Sick, tired, and sore
F: 10M - 10:14, 10:30, 10:18 (these first three felt terrible), 10:18, 10:24, 10:21, 10:12, 10:41 (These felt better, and I zoned out at eight because it had just gotten dark), 8:41 (my form felt very good and controlled for this), 10:17 - Tired and sore
S: 4M - 10:31, 10:19, 10:25, 10:32 - Tired and insanely stiff and sore
Su: 2M - 9:51, 9:10 - Sore
I'm pretty much over whatever I had last week, but it sure did a number on me. I haven't felt like that in years.
At least I'm not tired and sore.
I didn't hear from you last week. I hope everything is ok with you. I also hope you're still interested in working with me.
M:
WU: 2M 10:05, 9:13
WO: Hills
5x20second run backward up hill
5x10sec bound up hill (plyometric type strides)
5x10sec sprints
All of these ended up being ~50m with ~1:00 walk to start
CD: 1M 9:29
T: 3M 9:40, 9:32, 8:52
W: 4.50M 10:06, 9:09, 9:11, 8:43, 5:13
Th: 4M 9:41, 9:12, 9:01, 9:11
Vastus Medialis felt a little twingy after this.
F and S: Off to rest VM. Watched OXY Friday night. Some pretty cool races.
Su: 8.39M 9:46, 8:51, 8:32, 9:00, 8:41, 3:21, pit stop, 8:59, 8:47, 9:30
Other than my VM issue I am feeling really good.
Sorry about that. I was on vacation last week.
I would think using the resistance bands around the ankles every other day for a few weeks might help bring the quad strength back up.
The plan was to hit some intervals this week, but I don't want to make the injury worse. Maybe a week or 2 of easy running would be best. 45 minutes each day running as relaxed and quietly as possible. Try to run on flat sidewalks and trails. Running too much on the left side of the road (facing traffic) will get your knee tracking poorly every time, at the very least run 50% with traffic (slightly more dangerous, but you can pick low speed limit or wide median routes). Its the crown of the roads that mess up the muscle balance.
Let me know when it starts feeling better.
I usually run on the right side because I figured out the left side contributed to a bout with ITBS.
The VM felt good again Sunday.
This week: Throw the 4x800m workout back in (3:20 pace) if the VM is still feeling good. Take 3 minute standing/walking rest.
If things are still feeling good, here is what the next full training week should be:
M- 2m wu, 1 mile time trial, 1 mile cd
T- 5 mile progression run 10:00, 9:30, 9:00, 8:30, 8:00
W- off or 30min easy
Th- 5 easy
F- 1m wu, 4x100m striders, stretch, 4x(200, 400, 200) (:44, 1:35, :44), 1m cd.
S- 30min easy
Su- 1hr easy
Next Monday -- 2m wu, stretch, 10x 1:30 @ 7:40 pace, 1:30 @ 10:20 pace --- (basically 30min fartlek run, 1m cd