Your coach?http://citiflex.com/I can't help you here
Running Dogg wrote:
Easy 60 ish today. Big lifting session, ice bath, and another MASSAGE! Damn, I can't control coach. Any advice? I'm just about worn out...
Your coach?http://citiflex.com/I can't help you here
Running Dogg wrote:
Easy 60 ish today. Big lifting session, ice bath, and another MASSAGE! Damn, I can't control coach. Any advice? I'm just about worn out...
you do remember running dogg? he was the guy who did 8x800 at near 2:03 then 'raced' 19+ for 5000 and then made fun of skuja a lot. just in case anyone forgot.
Running Dogg wrote:
Pete wrote:No way to know from short reps like that. You could probably run a pretty quick 400 or 800. 5k would be a crapshoot. I'll guess somewhere from 14:00 to 19:00. What could you run 4 x 1200 w/200j in? That would give a better idea.
Ok, I did your workout. Did the 1200s in 3:38, 3:36, 3:40, 3:35. Felt real easy and I'm sure I could have done a few more. I wasn't sure what pace to use, so I guess I took it too easy. My coach wouldn't give me paces as she was pissed I got the workout from you. I think it's good to try new things sometimes. Anyway, now tell me what you think I can run for a 5K. Thanx.
Running Dogg wrote:
Pete wrote:If you run this workout nearly as hard as you can manage (on short jog rest), and finish feeling like you could manage one more rep at the same pace but would prefer not to, it should be a reasonable indicator of 5k race pace. Sounds like you took it a little easier than that, so I suppose it's hard to say for sure, but probably safe to say 72s/lap or maybe a hair quicker. That's what, about 15 flat? I imagine you might have more in you than that if your aerobic fitness is strong (since you've got plenty of speed), but who can say for sure. Good luck in your next race, and my apologies to your coach. :-)
Well, unfortunately for me, you were way off with your prediction. I crawled through a 19:42. Yikes! My coach said you had me do that workout too close to race day. I guess she was right. She keeps telling me she knows better than anonymous people on a message board. Maybe she's right. She sure knew more that Skuj about training. I guess now I'll have to listen to her for a while. Anyway it's back to the drawing board.
Big hill session today on my own. (Coach is away for the weekend with her "significant other." So no massage, etc.) It was 20' easy going right into 8 x 200 m hill followed immediately by another 20'.
I do too remember running dogg!
4 miles, heavy hills. Nice cool day up here, great run. No back pains.
Anyhow MY run...modest as it might appear...
For 27.5 min. AHR 142 MHR 159 generally steady pace for first 17:41, increased pace over last 9:48 sharp burn on finishing (2:41)
Reverse Newport hill route with some additional distance.
Hills for me too, sort of. Did a 78 min run over very hilly terrain. 5:45 ish pm.
Ran for 47:55. criss-crossing route included Newport.
AHR 139 MHR 155.
5 Coors Lights no run..... eer..6.
8 easy miles in a 60 degrees-light mist-no wind. After the 85-95 degree days, it felt like heaven. Ran into a couple Hanson ODP runners and I picked it up until they left me in their dust, which took about 1/4 of a mile. Felt good today - saw my daughter today for the 1st time in 10 months. She's moving to CA to be a Cop.
I arrived in Oslo several hours late - flight got delayed 2.5 hours in Montreal (some idiot got through security with a knife in their carry-on bag, the backup security people caught it, so they shut down airport operations until they found the passenger and the bag). Then my luggage missed my connection so I spent a few hours waiting in the Oslo airport for it to catch up with me.
When I got settled in, I took off for what should have been a five mile run, out and back. Somehow I lost my bearings, got totally, gloriously lost, and wound up running about 9 miles. Best run in a long, long time!
Great story, Pete!
Me? Longish easy run....almost 90 minutes. Nothing else but a little stretching. Track tomorrow?
Hey RD, how bad do you think Pete's memory is? Did you see the 'perspective' above?
hey running dog glad to have you back. have you done any other track workouts like that 2 sets of 4x800m with 45sec recovery, 2:06 to 1:59 pace? (too bad that post got deleted.) thanks running dogg.
RD, you said before that those 800s were not METERS, but that post has disappeared. can you remind me what unit you were running during that infamous workout? thanks.
40 min easy, then a few drills. Nice weather again!
Good for you, Hammy! Keep up the good work.
This thread continues to be an inspiration. We've really got it going in the right direction now.
Today...TRACK! 30' w/u with dynamic drills, 8 x 1320 (rest = work), 25' c/d. No lifting....streched and then ice bath and massage!!
(wondering: I answered your query in the other thread where you posted the same question.)
Ran for 30:32, series of pick ups following near 11 min. warm up. 10 min. steady run to finish. AHR 134 MHR 149.
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