RE: Describe Your Running Today

Dr. Smith wrote:

Doesn't "much faster than 15K pace" start getting out of the "tempo" realm and close to VO2Max? I believe the good doctor Daniels prescribes 5K-6K AT 15K being plenty for a tempo run. 4K much faster than 15K pace sounds pretty intense.

You did say 'discuss.'

I have a feeling that this 4k will be done at 8-10km race pace.

I know what the good Dr and other experts say about tempos. However, I feel that 4k at 8-10k race pace is a good session. I think "15min kinda hard" is a good idea. Even if it goes above that famous elbow, which classic tempo explores.

Continue to discuss. :)

I think I can RACE 4km in 13min. 10% slower = 14:18, which I might do tomorrow. 14:18 = about 17:50 5km pace. I "tempoed" a 17:56 5km last weekend.

I really do respect the "physiological zones". I love the Coe / Martin book. But, I also feel that hardish, but not very hard, one timers of, shyt, any distance, hahaha, at race pace + 10%, is beneficial. I'm not a scientist, so I cannot scientifically say why.

What were John Walker's 9min 2 mile runs called? :)

Well, I'm all for 'whatever works for you' rather than getting caught up in numbers.

And my easy 7 today was lovely (to keep with the title of the thread). I've recovered from Monday's head wound and done 9 hilly and hard, 7, and 7, with 13 tomorrow. And I am old and slow.

Cool! :)

Old? Slow? It's all relative. Even my best times ever were still 15% slower than the WR. Now my times are 15% slower than my best times ever, hahahaha. Numbers numbers numbers....:) We are all RUNNERS, right? That's what's important, in the grand scheme.

This tempo discussion....I do believe there are many grey areas in training. The books often paint black and white.

I fanally had sucess at the thon after 4 tries and qualified for Boston. I have hardly run for three weeks and don't know what will get me motivated. It was along haul but those summer 5 and 10 k's are really gonna really hurt unless I can get back on the bus.

Maybe if i just try some great grandy untill I feel like hurting

Yesterday: 12 minutes skip rope; Elliptical Workout: 4 x :30 "strides"; 6 x 10 minutes at anaerobic threshold with 2 minute recoveries (on the 6th I increased the pace every 2 1/2 minutes until I was at VO2 max effort, and then did the last :30 at lactic capacity); 10 minutes cool down

Today is a day off with just some flexibility and massage for recovery. Tomorrow is the beginning of a hard week and half before (if I'm healthy enough) tapering for a 5000m on June 6th and a 10000m on the 10th.

Skuj. Happy to hear that your workouts are coming along well. I'm sure that your sub 17 minute 5k will happen in Ottawa!

JZ wrote:

Yesterday: 12 minutes skip rope; Elliptical Workout: 4 x :30 "strides"; 6 x 10 minutes at anaerobic threshold with 2 minute recoveries (on the 6th I increased the pace every 2 1/2 minutes until I was at VO2 max effort, and then did the last :30 at lactic capacity); 10 minutes cool down

Today is a day off with just some flexibility and massage for recovery. Tomorrow is the beginning of a hard week and half before (if I'm healthy enough) tapering for a 5000m on June 6th and a 10000m on the 10th.

Skuj. Happy to hear that your workouts are coming along well. I'm sure that your sub 17 minute 5k will happen in Ottawa!

Hey JZ, x-training to the max, well done! Will tomorrow be 'real' running? Good luck with those two races.

Me, just back from a windy 34 min. run round the block. Relieved my shin splint issue from yesterday from walking down those steep pathways wasn't a problem today, though it was there this AM.

Ran 10 miles in 70 minutes this morning on a trail, getting over almost every injury known to man, and trying to salvage a season. I live at altitude (Colorado), and it's nice to have the choices (trails) that we do.

Tis a privilege to live in Colorado.

Steve

Thanks a lot Vic. There's been noticeably improvement in my glut injury every day this week as a result of all the massage and icing I've been doing and, yeah, I think I'll be able to start running at an easy pace tomorrow. I'll start out on the treadmill so that I can jump off (and finish on the elliptical) if I feel the slightest twinge.

1. Too much of a mess of nerves to go to the race. Couldn't put the singlet on, let alone the bib number.

2. Wondered, what is this delusion that I am under, that I can get faster? I am a loser. Give it up, fool.

3. Sliced my forearms again (underside, bien sur) with dull knife and Fiskars blade. Just enough to raise welts. Put on Neosporin and gauze, Micropore tape. Must be careful.

4. Drank 2 oz. Grey Goose (sun over yardarm, or would be if it weren't raining and overcast)

5. Took vitamins and that.

6. Looked at the rain.

7. Went out to run 8-9 miles in evening.

That is it so far.

Was your day like this too?

Dr. X-Acto wrote:

1. Too much of a mess of nerves to go to the race. Couldn't put the singlet on, let alone the bib number.

2. Wondered, what is this delusion that I am under, that I can get faster? I am a loser. Give it up, fool.

3. Sliced my forearms again (underside, bien sur) with dull knife and Fiskars blade. Just enough to raise welts. Put on Neosporin and gauze, Micropore tape. Must be careful.

4. Drank 2 oz. Grey Goose (sun over yardarm, or would be if it weren't raining and overcast)

5. Took vitamins and that.

6. Looked at the rain.

7. Went out to run 8-9 miles in evening.

That is it so far.

Was your day like this too?

Not quite, but.....

During my 12hr day shift I was able to sneak out for a short run. I planned to do a 4k tempo, but, I just didn't feel like it! Cool, breezy weather. 20min jog, 4x100m strides, 4x400m sloooow, all on an Old Kingdom dirt track, 2min recovery, 10min jog. Maybe I can tempo tomorrow.

6.26 miles in a cold rain west of Boston. Brrrrrrrr.

Today, again, I was able to sneak out from a 12hr quiet shift:

35min: 0-20min = jog, 20-35min = tempo. Then 4x100m strides. Then 6min jog.

Get this, local sports fans!

http://www.raceday.ca/oakbayhalf2007.php

Jimmy was bummed out all week over a bad leg. !!!

Skuj wrote:

Today, again, I was able to sneak out from a 12hr quiet shift:

35min: 0-20min = jog, 20-35min = tempo. Then 4x100m strides. Then 6min jog.

Get this, local sports fans!

http://www.raceday.ca/oakbayhalf2007.php

Jimmy was bummed out all week over a bad leg. !!!

Saw the race, Jimmy looked really strong coming in. At the 15 km point Ozzy had a short lead.

So, my run; for over 39 min., wet, soggy four laps around block route. Was wondering if I would stop after two laps, legs feeling soreish, but decided to go for a decent w-out.

Woohoo, well done Finn! Good to see you rounding into form right on time (I know you're lurking out there dude. Send me that email you promised me!).

Just got back from my first run in almost 2 weeks. Ran on the treadmill nice and easy like for 40 minutes (8:00/mile; I thought I should proceed cautiously) and then did 40 minutes on the elliptical.

Glut felt good. I think I'll need to really careful about how I introduce quality over the couple of weeks, but I'm happy to just be running again. Still have 80 minutes of aerobic work left for today. I'll split it up between a few more miles of running, some elliptical, and some skipping.

Damn, Jerry! Good for you, Man.

Yeah, good for Finn. This follows a bad week for him, legwise! I was surprised to see Oz racing it. I "heard" he just wants to train for a while. I heard wrong. Obviously.

No run today.

None today (Monday), longish run on pavement and trail for about 11 miles yesterday, preceded and followed by a mile or so on a 400 track, some weight machines and stretches. Beautiful day, felt much better. Dr. X-Acto puts the blades away for the nonce.

5 days until the Ottawa 5k.

60min easy + 4x100m inclined strides.