Ran 48 min easy recovering from saturday workout.10x200@35,1x1200@3:43,1X1000m in 2:32.8 and 1x200@ 23.6
Ran 48 min easy recovering from saturday workout.10x200@35,1x1200@3:43,1X1000m in 2:32.8 and 1x200@ 23.6
Ran a 5k road race today with temp in low 80's and some nice humidity. All was going well until the start of the race. The first time the horn didn't sound and the starter had everyone start anyway then called us back after 100m. The restart was fine and everything was rolling along as normal until a walker decides she will walk on the wrong side of the road into oncoming runners. This is as I am rounding a turn so naturally I run right into her and think to myself how stupid can people be. The story only gets better as I finish, but the workers are oblivious(was the theme of the day) and they don't record my finish correctly. This added an unexpected 10 seconds to my time and capped off a poorly run event.
Forgot to add the course was around 3.25 miles. Longest 5k I've ever run.
Got in a good 15 miler this morning, coming off a great 12 on Saturday. Getting in a good summer base so far.
what are you training for batman? That 1000 seems pretty intense for july. Got in twelve and a half on trails. Slowly getting back into shape. Finally getting rid of all the little nagging aches and pains that I've had the past two years because of inconsistent training.
Much the same kind of run, route as last week, Sunday.
For 40:30. HR 136, Generally an easy burn.
20 minutes easy followed by 30 minutes tempo followed by 10 minutes easy. Drills and lifting after. Stretching then massage. All per coach's orders. (I'm learning.)
batman wrote:
Ran 48 min easy recovering from saturday workout.10x200@35,1x1200@3:43,1X1000m in 2:32.8 and 1x200@ 23.6
Holy shit, batman! In that workout, seems you "cruised" everything until the last 2 runs, no? Why?
Today I did 21min jog + 3 strides + 12min "tempo" (felt great) + 9min jog.
My next "race" will be a solo time trial over 800m on July 21st at my hometown track. Until then, I have this crazy idea to do WU + 400m to 3km at medium to high intensity + CD everyday. WU + CD will usually see a total of 30-45min of jogging.
I don't know who voted, but I'd vote for it - it's one tasty lager! And it's Canadian.
georun wrote:
And it's Canadian.
That's why I was so surprised. Canada is not know for exceptional brews, imho.
My goal is 3:00 min for the 1200 at the end of the workout. The 800 2:00.2 and the last 200 32.3.It was intense what do you run midwesta.
4 mile recovery run today.
trying to keep my aerobics up before i start track intervals.
Just a short one for me today, after a long hike in the Mt Arrowsmith trails:
20min jog + 5 short strides + 2:25 moderate surge around a field + 10min jog.
Today I celebrated my 42nd birthday with a 4.5 mile EZ jog with my son. Nice day for a run. Trying to get crap put away after our move, which is hard to do, since we've downsized in favour of a (much) better location.
I may race 1500 tomorrow if I'm over this flu/cold/bug that's been dragging me down the past few days. We'll see how the morning jog feels before deciding.
yesterday was 30:00 with middle 1.75 at ~530pace. Felt fantastic. have been running later in the day (yesterday was 845pm) to beat the midwest heat. after a couple runs at this time starting to get used to it and liking it
TJ
Skuj wrote:
What, When, Where, How and Why?
Young or Old.
Fast or Slow.
On another running list I'm on, this is called an ORN (Obligatory Running Note)...
What: 4.8 miles,
When: this morning
Where: Gilbert, AZ
How: Uh, by foot?
Why: Because I lead a summer running program at the school
where I teach & coach, but I'd run anyway because I
love it
Old: 46
Slow: 8:15 mile pace
Arizona is known for it's dry heat, but this a.m. felt like the Midwest, and we were all completely drenched in about 90-95 degrees. It happens this time of year.
any strides or drills, 430? Did you just finish your jog and go straigth into that 200m?
Anyway, blazingly fast, I wish i had that speed! About 3 sec slower now......
i love the middle distance races. im bout to start doing some creative track workouts every 3rd day, with the other 2 days being 4 mile recovery runs.
coach bravo led me through the base phase, now its time to use my own physiological knowledge for track work. i love track workouts and races, even though its road racing season, id like for all of my real work to be done on the track.
i wont typically do these short time trials. ill be doing ladder-down workouts such as 12-8-6-4-2-1- x 2 or 6-6-4-4-2-2-1-1 @ a faster pace. the only other days ill have that arent ladder days are pace days such as 12 x 400 @ mile pace, i feel they really let me guage my physiological capabilities and i do them as smooth as possible.
Just thinking aloud:
Too bad JZ is not posting anymore, he had some great training/racing/results to share. Skuj, have any idea what he's up to?
citius99 wrote:
Just thinking aloud:
Too bad JZ is not posting anymore, he had some great training/racing/results to share. Skuj, have any idea what he's up to?
Nah, I haven't heard from JZ in a while. I suspect he is quietly preparing for this weekend's Nationals 5000m. And then, as he hinted, Marathon prep!!!