RE: Describe Your Running Today

11 miles total. 5K@16:33 (a bit too robust), 4:30 rest, 3K@10:09 (first K an arduous 3:25), 3:30 rest, 2K@6:44. Legs felt pretty decent after 2 easy days. Certainly bounced back nicely from the deadness of Monday.

You did 2 miles in 19min today???

Hammy wrote:

Skuj wrote:

Well, anytime that I could do 5x1000m in sub 3min, with 2min recovery, I've felt that I was in well under 16min 5k shape.

Thanks for the support. It will be a huge PR, but I feel ready following my workouts and your optimism. Bring it on!

Today; 2 miles in ~19'. A little sluggish, but I'm sure I'll be over it by Sunday.

AM 4 very easy miles

PM 8 mile tempo

Seemed cooler than it's been recently. Makes running that much more pleasant.

An easy 10 miler today after 14 yesterday split into two runs including a 10km progression run. I'll be around 80-85ish for the week give or take. I'll probably sign up for a low key 5-10k soon just to test my fitness and get in a hard effort. I'll do a very long warmup beforehand (40-50min) and then do the race as a harder "tempo" (wouldn't skuj be proud! :)).

The activation sessions JZ prescribed are awesome! Really fun to do and prep your body for the hard effort the next day. I've usually been doing 6-8x60-80m uphill sprints with full recoveries. I may play around with them and see how I feel if I do them the morining of my harder efforts.

Good luck in your Race(s) JZ!

6 miles easy that felt like trash...

A little sore after yesterday's run, so today did almost 3k in a shade under 20'. Still enthused by the support I've had here (thanks, Skuj!) to go for sub-16 this weekend. I'm planning to take tomorrow off and go for it on Saturday. Wish me luck!

Yesterday I ran 1 mile -- my first run since Achilles/Haglund's surgery in January. Today I rest, tomorrow I try another 1 mile. The plan is to go every other day for a month, building up by 1/2 mile each week.

well it started at 5;30 so you can guess how excited I was to be starting a run, I only ran 6 though, I ran to work, I was gonna have to walk to work(long story, boring) I hata walking, so I just did my run then. 1/2 of it was down the expy, and I had a backpack on (it was a small one though) so that added a little to it as well...

it sucked

Got up at 5:30, hung over from the night before, went out and did 8 of the crappiest miles of my life. Then I had some left over cake from the party with some left over beer for breakfast.

52 years old.

11 minute trot after yard work. (Using the Whitlock Method of starting at 10 minutes then adding on.)

Steady pace, coming off of a back problem, sciatica.

Sigh....Hammy, I CAN'T WAIT to hear about your 5k! :)

JZ ran 14:14 for 11th last night. He is doing 10000m in Abbotsford on Sunday. Maybe, if we are fortunate, he'll keep us posted on his mindset / running / etc... :)

I need an "800m drill" today, in prep for a possible 800m race on Sunday. 4x200m on 1min? 2x400m with 60sec rest?

Maybe I'll do 3x267m with 1min rest. Strange distance, I know. A third of an 800m. Jog 133m during the rest. Go at goal 800m pace.

Discuss.

the430BeerMiler wrote:

Got up at 5:30, hung over from the night before, went out and did 8 of the crappiest miles of my life. Then I had some left over cake from the party with some left over beer for breakfast.

Ouch. You are my new hero. Move over John Wayne. Seriously though, that is hard core and you earned the right to be hung over.

Nice effort by JZ. Hope to hear how that played out.

Hammy is a douche.

6 easy today in the cool drizzle.

Hey Skuj,

I suggest taking a page out of steve scott's log and running 5-6x200m @ goal pace or a little faster with a 200m jog. Try to be as relaxed as possible on the hard parts. Two days after this session (6x200 in 25-26ish w/ 200 jog) Scott ran 1:45. Another sharpening workout he did often was 300-200-400 at 800 pace.

Good luck in your race!

Darren,

if I were racing 800 Sunday, here's a session I might do: 3 x 200 w/400j @ ~ 800 pace + 3 x 100 w/700j @ ~ 400 pace.

This session really sparks the FT fibres, but the long rest makes it pretty much alactic and very easy to recover from. I do this as a light session 2-3 days before most races these days. I find it makes me feel invigorated and primed to race, but it's a relatively light workload.

Have fun on Sunday!

Hey Skuj,

It was a rough one last night. The conditions weren't ideal for a fast run as it was (12C and 26 km/hour wind), but on top of that I ended up running five laps of the race on my own. There were 31 guys in the field and I went out in :63.3 placed about mid-pack. I was boxed in but not concerned since I was more than satisfied with the pace. The problem occured towards the end of the second lap when the front of the main pack (there was also another lead pack of four) broke away. Their breaking away was more a result of the rest of the pack I was in slowing down then of them picking it up. I knew that I was slowing down to about :68 pace at this point so I had to make a decision about whether to go after this break away group that was running sub 14 pace or stay with the pack I was in that was settling in at around 14:10 pace. I was feeling really good at this point so I made the decision to go for it. By the time I was able to break out of the main pack the group up ahead was 30 meters up on me. I was able to close the gap to about 15 meters at one point but that was the closest I got. By the end of the 6th lap I was beginning to struggle and be passed by those who had stayed behind. Over the last kilometer I was able to get a bit of rhythm back and race a group of guys that had formed around me, but the hope of a good time was already long gone. I'm not too disappointed though. I've come a long way in the last couple of weeks and I'm really excited about the 10000 now. If all goes as planned I will feel like a new man on Sunday! My splits were:

:63.3, :67.7, :65.7, :66.9, :67.4, :68.8, :69.3, :70.7,

:72.1, :71.1, :70.9, :69.7, :30.5

Final Time: 14:14.08

Alright, that's all for now. I'm off to meet my good friend Jim Finlayson for lunch at the Blue Fox before heading back to Van.

Jerry

Run for 34:16 over most of route taken Sunday. Another windy day. Shorter route. AHR 146 MHR 162.

Jerry, how was lunch at the Blue Fox?

Chris.

Hey JZ, vic, Hammy, Pete, et al. (I'm assuming Hammy is a good guy. We'll see!)

Ah, you guys rule. Thanks for the great advice. I missed it! Today I did 30min jog + 4x100m warmup (21-19-17-16) + 3x267m in 44-43-42, with 1min/133m rest, + 10min jog. For the first time in 2 weeks, I feel recovered from illness. The 267s were not killer today. The fastest 800m I've done since being a Master is 2:11. Maybe, just maybe, I can get close to that! :)

JZ, thanks for the report. Great attitude, Man. All the best on Sunday.

Skuj, 12 easy, about 50degs this morning. nice. After 5 weeks of base my pace has improved from 8:15 min/mile to about 7:20 with the same HR (135+/-5). My goal marathon pace (October) is 6:50. One more week of base and I can start some of the speed work I read so much about here. Probably some long hills repeats, too.

It's been a while since I've described my run, but today I feel like sharing. I ran about 5 miles easy (some big hills) with my old high school teammate. It was about 85 degrees, 62% humidity, 70 degree dew point. I felt a bit sick. The highlight of the evening was after stopped. Some car drove through the intersection and the hick driving gave a Nazi salute and said "white power."