3x2mile workout today with 3:30 jogging recovery. Ran all 3 3200s in 10:42 (5:21pace). Felt pretty decent. Had to work a little bit on the last 2 laps to run 10:42 on the third one, but was pretty happy with this longer workouts results given the mileage and intensity I've had the last couple of days.
hah, i ran the same workout as well but with 2 min recovery. I did 5:25 pace, 5:20 pace, 5:15 pace, so essentially the same overall pace.
Honestly I've run 25:17 so far this year on 50-55 mpw. Just trying to prove those guys that say you need to run high mileage to run fast wrong.
swerve wrote:
Honestly I've run 25:17 so far this year on 50-55 mpw. Just trying to prove those guys that say you need to run high mileage to run fast wrong.
no need to prove that, man dudes could run sub 26 off of 30 mpw. there's this thing called talent...
good workout OP, sounds similar to mine with the extra 90 seconds of rest. was it on a track? i'd recommend doing more intervals off the track, preferably on grass/dirt. like an xc course.
so, i have a 5k road race on saturday. goal is sub 16 i guess, and i might rabbit some friends to around 10:16 for 2 miles, then start racing. it'd be nice for some guys to break 16, so i'm willing to help out.
today will be about 10 easy with some strides, tomorrow will likely be a 4/6 double
It was on a track. I'm training for track anyways so it doesn't really matter where I do it, and it's all good conditioning. I was just doing what my developmental coach told me to do. But I would definitely agree with you if I was training for xc that doing it on grass would be best.
hey, would you be interested in some type of training schedule sharing on a google doc or something? i hate having to find this thread all the time.
we could update it weekly or whatever, and other people interested in sub 16/sub 26/sub 33 could join in.
for example, you have a google doc that only we have access to. you have a column for each runner, where you type in your daily runs, and add comments with "sticky notes"
just a thought
Yesterday I did 9miles in 59:04 with the last 3 miles in 18:50. Feeling very strong and fit lately. Taking today off since I haven't had a day off in 13 days.
Try Hard Go Far wrote:
Yesterday I did 9miles in 59:04 with the last 3 miles in 18:50. Feeling very strong and fit lately. Taking today off since I haven't had a day off in 13 days.
13 days without a day off? Dang bro, that's sick.
letsbro wrote:
13 days without a day off? Dang bro, that's sick.
really? i haven't had a day off since july 5th
before then, 5/27 and 5/28
before then, december 2012
so just 2 days off this year so far
It depends what your "easy day" is, if you do a run at a really slow pace that is short in duration then it's just an active day of rest. I like to have complete days off from running though.
Oh and by the way reed, we could do a google doc if you want and I'll gladly post my training on there, but I am also interested in keeping the post going as well.
As for my workout today:
7 mile tempo in 40:26. The first 3ish miles were at 5:52pace and then the next 3 were at 5:47-5:48ish, followed by a 5:34 last mile where there were some small obstacles I had to run through, people, two sets of 5 steps. This workout was done on a combination of gravel and pavement in the park. I was pretty pleased with the workout since last week I ran a 6 mile tempo in 34:40ish and this means that I essentially added on a 5:46 to last weeks tempo which is solid improvement in my books.
nice tempo
my 5k went pretty bad
went out in 5:13 thinking i'd be smart. turns out that we had a tailwind do i should have gone closer to 5:00.
my teammates were around 4:50s
i wasnt able to pick it up, and in fact i slowed considerably. 5:23 next mile into a headwind and 5:33 3rd mile also in a headwind it seemed, 28 for last bit. 16:40 total, way off target.
it was still a fun day though, because of the post-race stuff. great snacks and a big pile of free apparel. i might be talked into posting a picture of me in a women's medium cotton tank top. looks like a baby blue wife beater on me, and barely gets past my belly button
Wow I have just been killing it lately:
15mile long run in 6:24avg. Every mile was faster than the mile before it. I wasn't even pushing it. I ran the last mile in 6:08.
61 miles this week in 6 days. I have just been at another level lately. Can't wait for track to start in a little over 3 months!
nice jog today:
9 miles in 7:13avg, felt a bit tired from yesterday but nothing surprising. Tomorrow will be 7 miles easy again.
dude you need to race, otherwise you'll may be wasting your current fitness
i hit 80 miles last week with 17 on sunday, with the first 5 miles with anton krupicka, the ultrarunner. nice dude
tomorrow is another tempo run plus speed day. something like 1 mile hard (5:10ish) with a 4-5 mile tempo, then some 200s pretty fast. i'll either do this workout faster than last time, or with less recovery.
I'm going to race a road 5k on October 20th with the hopes of running in the 15:30s or the 15:40s. But I'm still building an endurance base for the track season and am looking to peak in the mile and 800 from January 15th-Febuary 15th.
And btw nice job on the long run and that's really cool! Also good job on the mileage too and good luck on your workout tomorrow.
7 miles @6:59avg. Felt pretty solid, didn't push the pace at all and actually tried to slow myself down throughout the run. Ready for tomorrow's workout!
idk how your easy runs are so fast. how's your weather? is it hilly around you?
maybe if i dropped my mileage i'd speed up
but who gives a poop anyway
here's what i did today compared to the same workout 2 weeks ago (slightly modified to make today tougher)
2 weeks ago:
1600m on track in 5:10 (1:19, 2:37, 3:55, 5:10)
3 minutes jogging
4mi tempo in 22:32ish (split 11:35/10:58)
5 minutes jogging
5x200m on track in 31 avg with 60 seconds jogging
today:
1mi in 5:14ish on grass, not fast surface.
2 minutes jogging
4mi tempo in 22:10 (split 11:30/10:40)
5 minutes jogging
5x30sec on 60sec off on grass, not as fast or as tough as before.
i ran faster in my 3rd and 4th miles today than i did in a 5k race this weekend. funny how that happens, this workout was very controlled, i had 2 teammates beat me by 10 seconds but they were putting in more effort, while i kept it controlled.
It's perfect running weather everyday, 55 degrees with a nice breeze and usually partly cloudy. I'm in Seattle, Washington if that helps haha. And yes if you lowered the mileage you be able to run it a lot faster. Or at least that is the case with me. When I started getting my mileage in this range, I was going a lot slower.
Nice job on the workout today! That's a pretty solid negative split. What did you run your last mile in? Was it a 5:20 or was it faster? And that's a very solid workout if you are in control.