Nice base work. I like that double progression run you did on Monday. That was very creative, and I think those types of workouts are going to really benefit you. That 7:45 to 8:15 pace will get you stronger without hammering your legs.
Nice base work. I like that double progression run you did on Monday. That was very creative, and I think those types of workouts are going to really benefit you. That 7:45 to 8:15 pace will get you stronger without hammering your legs.
I think you should start trying to get in 6 miles at 7:30 each week. It can be done by 5 x 1K cruise intervals twice a week, the last mile of a progression each day, a 2mile repeat 3 times a week, tempo runs, a series of fartlek runs, or a mix of whatever.
You think I should be doing that during this base phase?
Also, I have been thinking about moving this to a blog or something. If I do that I'll post the url. I guess you could post a comment to whatever I post. I need to look into that a bit more.
I think so, but as always you're going to have to kind of go by how you feel. You may want to wait until after your cutback week to start this.
I think 7:30 pace will be hard for you, but I don't think it will be too hard on your legs. The way you excel at shorter distances, I think you will be ok doing that pace if you break it up into shorter cruise type intervals. Eventually, I think you will be able to sustain that pace for longer periods.
Over the past few blocks, you have done a lot of slower running, and a lot of very fast running, but not much in between. Now that you have gotten used to running fast and developed your form, I think it would be good to hit some intermediate paces during the 2nd half of your 1600 base training.
You could always start off at 8:00 pace if it feels like too much, or 2 @ 7:30, 2 @ 7:45, and 2 @ 8:00.
I'm going to post this stuff to a blog. A bunch of posts on this got deleted so I don't trust the mods anymore.
zachariahnewton.blogspot.com
I'll check back to see of you want to use that.
The Blog looks good.
I'm not sure what got deleted, but I probably have most of your workouts/race/time trial results in an excel file.
Thanks for keeping that information! I have all my info in a written log too. The only thing I didn't keep was the details of the workouts you assigned.
Did you want to continue posting here? I can post either place.
With regards to training (6m total @ 7:30):
I know you live in a very hot area, so some of your paces might be 15-30 seconds slower per mile with the same amount of effort. When going at this pace, try to run as economically as possible. Even if you are only running .5 miles at a time, visualize yourself using a solid form that you might be able to hold for 5-10+ miles. You are definitely going faster than easy pace, but not grinding like a tempo run. Think of it as a show off pace. If you are anything like me, when you pass an attractive lady on one of your easy runs, you usually try to tighten up the form, control the breathing, and put a little extra pace on while you are in view. If you make a conscious effort to make faster paces look easy, they will actually become a little easier.
I think I'd like to move over to the blog. More control and all. And yes. I do know exactly what you mean. At the end of my run yesterday it was a good uphill with lots of roots and there were two cute latinas taking pictures...I became a really good runner right then.
Cool. I made a google account earlier today. I'll try to post something later.