RE: Describe Your Running Today

How can you get lost at White Rock Lake, even in the dark? There's a running path around the lake. Not that I would advise running there in the dark. It has always been a dangerous place to be at night, even back in 1969 when I was in junior high school.

Back then, there was no running path. You had to run on the street. It's a great place to train, and it's about the only reason to be in Dallas. I got out as soon as I could and moved to Austin. I only live a mile from the Town Lake Hike and Bike Trail, which is the main running path in Austin.

Like you, I think Dallas is pretty "snobby." But after living in a bohemian part of Austin for decades, I think I have turned into a reverse snob.

Easy 10 miles this morning...

slow 9 on the W&OD

I did the gentlest, most therapeutic kind of jogabout imagineable, for 50min, mostly on trails, with some hills here and there, by the river, in the afternoon sunshine, not long after Smittys Great Big Greasy English Breakfast and a Starbucks Venti Dark Roast. Plus 4x100m inclined strides to end the session. I'm in-between hard days. Tommorrow I look forward to 3x1000m + 3000m on the roads.

My glut continues to feel better, but it's still not ready for running. Today's session was 50 minutes skip rope (5 x 10 minutes with 2 minutes rest to recover from numbness of the feet) + 30 minutes elliptical. Feeling really energetic now that I'm a few days into my recovery week. On top of my usual massage with the tennis ball and foam roller I also had a 30 minute session with a massage therapist. I'm hoping to start running by the end of the week.

May 15; 53:45. Steady for 45 plus, solid for 4 3/4 min. to finish, 3 1/2 min.jog warmdown.

10 miles at a park. overcast good weather, wanted 14 but legs are too exhausted. 6m more in the afternoon to unwind

were legs exhausted in afternoon?

jawg wrote:

10 miles at a park. overcast good weather, wanted 14 but legs are too exhausted. 6m more in the afternoon to unwind

10 minutes skip rope to warm up; 4 x 50 power skips (in place of strides); 6 x 4:30 on elliptical with 2 minutes recovery (in place of 6 x 1600m at 10k effort that was planned for today; did the 6th interval as an acceleration - increasing the effort every :68 for the first 3/4 and then every :16 over the last 1/4 until I was "running" at 800m effort); 10 minutes cool down

Felt strong. When I'm doing a hard workout like this cross training doesn't bother me too much. It's the days when I have to do 2 workouts of 80 minutes easy that I find it challenging to keep my mental focus.

Damn, JZ! :) Good run, vic.

Hey everyone, what can I race a 5k in if I did:

17min jog + strides + (3x1000m + 3000m) all with 3-4min recoveries, in 3:18-3:17-3:12-10:19, + 10min jog.

I pushed hard - I confess that I was suffering on the last part of the 3000m, and I slowed a little at that point. (3000m = 3:25/3:24/3:30) There was an ugly feeling in the legs. I'm not used to this kind of running of late. That's gonna change.

11 days out from the Ottawa 5km, I felt I needed a session like this. I'm happy with it.

Get this: I "raced" 3000m in 10:12 a few weeks ago. WTF???

I think this is my first contribution on this thread. Didn't run yesterday - had to sell some stuff to try to fit all our crap into another - much smaller - house. Today was a good day though. Ran 11 this morning with 15 x 400 @ ~ 5k pace w/200j (60s). First work at 5k pace since last fall. It's always a shock to the system the first time you run 400s, even if they're not particularly "fast." Then this afternoon I ran an easy 5, including a nice 2 mile jaunt with my son through a park.

AM: 5 miles easy

PM: 10.5 miles (continuous) with 3 x 1200m hill (felt good)

Skuj wrote:

This "tempo" thing is very intersting, especially if we allow that tempo can be different from the standard physiological definition.

How can anything be different than its definition?

I'll run a very hilly loop at lunch today. It's delightfully cool and I took yesterday off. Here is why: On Monday I was about 8 miles into a 10 mile mostly trail run in 90F when I went to duck under a tree that was leaning over the trail. I did not duck enough, and cracked my head square on that mother&(%*_@. Put me right on my ass. When I got up, I felt a big wet area on my hair, and sure enough, blood. I ruined my t-shirt holding it to my head and jogging to a water fountain about a mile away. I tried to clean up there as best I could because I had to run back to the gym and I was thinking they would not let me in covered in blood. Anyway, a few minutes later I came across someone I know and she says: "What the %&@* happened to you, you have blood running down your face." So I cleaned that up with my wet shirt as best I could and managed to get into the gym, after ditching the bloody shirt in a trash can. That night I had ringing in my ears and a pain in my head and slept maybe three hours. So I took yesterday off.

I hope today's run goes better.

last post was sunday-

monday- rest day, allergies suck.

tuesday- plan was for 6X800 on xc course near apt. got to four and ended w/ another 15-20 min easy due to high pollen in the area- allergies still suck

today- plan is for mid week 8+ miles on straight out and back. it is pretty boring, but the out and back splits are interesting to check and compare to previous fitness level.

thunderstorms predicted for philly area, so it could be a little rough...

Did a nice 67' run on Friday with some of the team. Took Saturday and Sunday (Mother's Day) off. Then came down with a slight cold, so have shut things down for a few days. Hopefully will be back on the trails by Friday. Wish me luck!

Like Skuj wrote in one of his earlier posts, there are many coaches (eg. Ranato Canova) who do suggest that there is more than one definition of tempo. Many people use the terms anaerobic threshold (a physiological term) and tempo (what I would say is a subjective term) interchangeably. Like I wrote earlier, tempo to me has always meant comfortably hard. This may be a pace equal to anaerobic threshold, but it may also be at any other pace that is run over a distance (and/or in a session with recoveries) that allows it to feel comfortably hard rather than simply HARD. This type of session never results in excessively high levels of lactate and therefore allows the body to effectively clear the lactate that is build. Because of this I personally use the terms "tempo" and "lactate management session" interchangeably.

bump

ran 8+ in 65 minutes in light rain. had to push run time back to 7 PM, usually run at 6:30 after teaching all day and coaching track.

cup of coffee and a couple of slices bread w/ pb to boost the energy level. puddles everywhere and lots of interesting looks from the cars driving by me.

tomorrow - hills on a road course i will be running in three weeks.