Hey all, another edition of the weekly thread. My intense training class is over, and I'm catching up on all things internet, as well as the Footlocker results (missed them last week, due to training).
How y'all doing? I'll be back later to bump the thread with my own training.
Hey! nice sometimes breaks are needed!
Here's my week:
Sunday- am- 4 miles
pm- 7 mile fartlek
Monday- am- 3 miles
Pm- 7 miles on hills
Tuesday- 2 mile warm up
1 mile moderate- 5:23
1:15 rest
8x400s in 72-75 w/ 1:20 rest
2 mile cooldown
Wednesday- 6.5 miles
Thursday- Am- 7.5 miles and strides
Pm- 2 mile warm up 8x200Sprint/200jog
1.5 mile cooldown
Friday- 7 miles and strides
Saturday- am-2mile cooldown
5k- 16:48(pr for me) This speed work is paying off :)
2 mile cooldown
pm- 4miles
congratulations on the 5K PR, runner girl -- awesome! was this on the track or roads? as i started to read your post this week, i was wondering what you were gearing up for. looks like you're either reaching your goals now or primed to have a great indoor season. in either case, i hope this 5K has wiped away your disappointment vis a vis cross country. keep it up, stay healthy, and run happy.
darkwave, i hope you're healing well and remaining upbeat in the pool.
this was largely a recovery week for me, with only five days of running and 54 miles, all on icy/chunky trails except for one speed workout, now that my focus for the coming month will be gearing up for the hartshorne masters mile. the workout was 6x alternating 400s and 200s (outdoors, 28 deg F, sunny, minor breeze), with 200 jog rest after the 400s and 400 jog rest (i.e., complete recovery) after the 200s. the initial plan was 1:28 for the 400s (at or barely slower than projected mile pace) and 41-42 for the 200s (at or barely faster than projected mile pace) , but, as usual, i started a bit quick, slowed by the fifth rep, but rallied for the final one. in the end, i averaged 1:26, 41, and was satisfied. starting this week, i plan to do one or two indoor workouts weekly. obviously i prefer being outside, but to function in the bad air of barton on race day, i need to start getting used to running hard in there.
if anyone has favorite mile workouts to offer, i'm all ears.
Hey! Yeah I think I was doing too much mileage before I was ready. I was doing 75 but I went down to about 65 and I am doing more speedwork.
Nice weeks for both of you! And congrats on the PR!
As for me, I "ran" 95 “miles” pool running (per my conversion below) plus 25 minutes on the elliptical. The aircast came off on Wednesday, and I've been starting to phase in some ellipticaling (izzat a word)? I see the podiatrist this coming Wednesday -- wish me luck!
Dailies
Monday: “15.5 miles” total. In the morning, “11 miles” – 1:35 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 20 minutes at aerobic effort. In the evening, 45 minutes easy pool running for 4.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running. Strength training at night (medicine ball tosses – one of my favorites).
Wednesday: “12 miles” in the morning – 2 hours easy pool running. Pilates at night.
Thursday: “13.5 miles” - 2 hours pool running, including a tempo workout of 40 minutes at tempo effort, followed by full recovery, and then eight intervals of 90 seconds hard/60 seconds recovery. Very happy with the effort I sustained for the tempo. Ipod died within the first 30 seconds of the run, so I’m also pretty darn proud that I did the whole 2 hours sans music or company.
Friday: “12 miles” in the morning – 2 hours pool running; in the evening, 5 minutes on the elliptical plus upper body strength training.
Saturday: “18 miles” total in my “long run” – 2:35 hours structured as 10 repeats of 10 minutes easy/5 minutes at tempo effort. This workout is always a solid effort, and leaves me pleasantly tired for the balance of the day. Followed with some leg strengthwork and 5 minutes on the arc-trainer.
Sunday: Upper body strength training in the morning plus 15 minutes on the arc trainer. 2 hours pool running at easy effort for “12 miles” in the afternoon.
Back from a long absence. I stayed away because, for one thing, I can't make pool running sound half as interesting and impressive as Darkwave can. But I've been sick and struggling to get back to running regularly now that at least one of my injuries has healed, so have not had a lot to say of late.
Anyway, hi!
I am back for a partially self-serving (okay, largely self-serving) purpose. I'm working on an article about cross-training in winter. Some of the topics I'm to cover are cross-country skiing and snowshoe running. Specifically, how to approach these if you've never tried them before so that you do so safely and effectively (as an alternative to running on ice/snow or doing all your running inside on the treadmill).
If any of you can offer any knowledge in this area, I would love to send you a few questions by email.
I'm also looking for at least one runner who regularly uses Pilates for strenght and flexbility. I've got the yoga angled covered, I think.
Have a happy holiday and watch out for black ice. :)
hi RLaG. nice to see you posting again and glad that your on the mend. feel free to pop me your questions about snowshoe running. there's not quite enough of the white stuff here yet to have broken out my snowshoes, but i've been on the trails in my screwshoes lately. my address is nk33 at cornell dot edu. i'm heading out now for a run, but can reply to you later in the day or over the weekend.
happy holidays, all, and keep warm and dry (or at least i send that wish out to my socal parents!)
Excellent! Thanks, Nancy. I'll pop you a note.