AM - 60 minutes on the treadmill (1st mile at 8:00 pace, 2-7 at 7:30 pace, 8th at 6:58 pace); 20 minutes elliptical
PM - 40 minutes easy (7:00 pace) outside! My glut felt so good this morning I decided it was time to venture away from the safety of the treadmill and hit the trails. Beautiful day here in Vancouver. After a couple of days of rain it was warm and sunny. The forest smelt amazing. Followed run with core and upper body strength and 40 minutes of skip rope.
Glad to hear your glut thing appears to be better. Sounds like yours was nipped in the bud.
victioria, b.c., canada, runne wrote:
Glad to hear your glut thing appears to be better. Sounds like yours was nipped in the bud.
That's not funny.
That's not funny.
Apologies for wrong choice of phrasing.
Thanks Vic. Thankfully my bud had nothing to do with it!
JZ wrote:
Thanks Vic. Thankfully my bud had nothing to do with it!
Thank God :)
My run? for 35:25, made it a fairly solid one, series of 5 1/2 min. - 6 1/2 min. runs with short jog rec., & finished with a sustained 10 plus min. burn.
1 mile w/u + 5 mile fartlek (using Garmin virtual partner @ 90 secs slower than race pace) + 2 mile w/d
bump
AM - 45 minutes easy (6:45-7:00 pace); 10 x 50 power skips (with skip rope) with :60 recoveries
PM - 10 minutes on treadmill (2 at 8:00 pace, 2 at 7:30, 2 at 6:58, 2 at 6:31, 2 at 6:00); 8 x :30 strides with :60 recoveries (2 at 5:45 pace, 2 at 5:30, 2 at 5:15, 2 at 5:00);
Elliptical workout: :60 - :90 - :60 - :90 - :60 - :90 with 2 minute recoveries (done at "800-1500 effort"; the last :90 I increased the effort every :22-:23 until I was going at 100% effort); 10 minutes cool down on treadmill at 8:00 pace
Really happy with today's running. Slowly taking my body through the paces and seeing how my glut reacts. So far so good!
Robertoo wrote:
1 mile w/u + 5 mile fartlek (using Garmin virtual partner @ 90 secs slower than race pace) + 2 mile w/d
What is that? I'm technologically stunted.
Today I did 16min jog + several strides + 4x1200m road with 4min recoveries + 5min jog.
1200m #1 = 4:42, light tempo, perceived Marathon pace.
1200m #2 = 4:20, moderate tempo, perceived Half Marathon pace.
1200m #3 = 4:13, brisk tempo, perceived 10km pace.
1200m #4 = 3:54, hard, but not killer, perceived 5km pace.
4 days until Ottawa 5km. I'll do an easy 6-10km + strides tomorrow, then 2 days of no running. There will be plenty of walking about during those 2 days.
I meant to do a long tempo run at marathon pace as marathon prep today, but I realized I was screwed after about a mile. So I decided to make it 7x(2 miles) with about 4 mins rest. I got through two sets, and called it quits. Today was not my day.
ghjds wrote:
Today was not my day.
There's always another one.
8x1000 in 3:07-3:10 range on Monday. Today, 12 at a pretty leisurely pace. 4x1000 in 3:20, followed by 2x1000 in 3:07, followed, theoretically by 4x200 in :33 for tomorrow. Racing on the weekend; the first of 2 tune ups and then a 5K in June where I hope to go as fast as last year. That, as all the other superannuated geezers on the board will attest to, would be progress.
Skuj wrote:
Robertoo wrote:1 mile w/u + 5 mile fartlek (using Garmin virtual partner @ 90 secs slower than race pace) + 2 mile w/d
What is that? I'm technologically stunted.
My current 5 mile race time is 26:50, so I set the virtual partner at 28:20. I run the first few efforts (approx 3mins or so) at threshold with shortish (30 secs) recoveries. Then start to pick pace up to VO2 speed (I pace) as I shorten efforts (1-2 mins). For final mile or so I work at Daniels R pace (20-45 seconds). It's a good fartlek workout going through all the gears and a good transition to track work that I am now doing. All the time the Garmin virtual partner ensures that you stay on pace and take minimal recovery as you try and keep ahead of average pace.
I am also techologically-speaking pretty inept - still have to work out how to programme the video recorder, but as I train mostly alone I find the Garmin helps to push me harder in sessions. The Garmin virtual partner tells you exactly where you are (ahead or behind schedule) during your run and is great for sessions like these and threshold runs.
Today was 45min easy + 4 short strides. Last run before Ottawa 5k.
Why why why the fvck is my throat getting sore and my voice getting hoarse?
Skuj wrote:
Today was 45min easy + 4 short strides. Last run before Ottawa 5k.
Why why why the fvck is my throat getting sore and my voice getting hoarse?
Vitamin C!!! Gargle with salt water.
Listen to Vic Skuj! 1000mg 3x/day of vitamin C. I'd also suggest B-Complex 50 2x/day and 50mg of Zinc once a day. I've only had one cold in the past year with this formula. Good luck in Ottawa my friend!
Training today just consisted of lots of easy running: 80 minutes this morning and 82 minutes this afternoon (22 miles+ total). I was going to do some of this afternoon's session on the elliptical, but everything was feeling so good I decided to stay out in the sunshine.
Hey JZ, thanks again for your post to my question. Looks like you've still been getting in some solid aerobic work (skipping,elliptical,running) even with that minor injury you've had. 160min a day of aerobic work is ALOT!!!
Skuj, good luck in your 5k. With two days off before the race I'm sure you'll perform great!
I did AM 4mi PM 8mi steady, 4x100m strides. Just building up the mileage and doing some long aerobic running, some uptempo running done by feel, varying the running surfaces and trying to get some running on hilly courses and some short strides. Nothing structured right now. In about a week or so I plan to gradually begin the summer program JZ suggested for me:
1. 7mi // 4mi + 6x80m hill sprints
2. wu + 5-6mi tempo + cd // 4mi
3. 10mi
4. 7mi // 4mi + 6x80m hill sprints
5. wu + "minutes" + cd // 4mi
6. 5mi jog // 5mi jog
7. 12mi
Hello Citius99,
My approach to training during injury is to basically do the exact same volume and effort as I would if I was healthy and to perform cross training activities that mimic running as closely as possible. Even though I won't increase my running specific fitness during this time I do believe that I can maintain and even increase my general fitness. It also keeps my energy systems prepared for the transition back into running when the time comes.
160 minutes of aerobic activity a day is a lot of aerobic volume but, as far as recovery is concerned, I definitely feel better now than I did when I was doing two 60 minutes runs/day at 6:00 pace. The effort that I used to do on my easy days was just too hard for the kind of volume I was doing (remember what I was saying about optimum general training load). Now if I can eventually do two 80 minute runs/day at the same effort that I'm doing now and average 6:00 pace than that's great, but I won't be TRYING to do this pace.
One other thing that I would suggest for your schedule this summer and beyond is to include recovery weeks in your schedule every 4th week minimum. If you are tapering for a race than this would act as a recovery week, but if you don't have a race scheduled then plan a recovery week instead. I keep the intensity the same during these weeks but cut my volume down to between half and two thirds of normal. I cut out all doubles and, if I'm really feeling the need to recover from the previous 3 weeks, cut my workout volume to two thirds as well.
Best of luck in your training!
Jerry
Well that's just fvcking beautiful. I'm fitter than I have been in months. I'm going to my first "big" event in years. And now I have my first cold in eons.