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| What's your favorite interval / speed workout (Read 699 times) |
| view log Runs With Snowplows |
posted: 3/16/2007 at 2:43 PM |
I wish we had more hills (call me crazy, wouldn't be the first time). We have some good hills, but they are usually just a random, steep hill in the middle of lots of flatness. I have one good one I can do repeats on, but it's in the middle of town and I don't really like having shop-owners sit and gawk at the crazy woman running up and down the big hill...
k |
Kirsten
• Ladies Locker Room •
.: 2008 Goals :.
• Run 1500 miles
• October 5 - 1st marathon - Milwaukee Lakefront - in my home state of WI
• PRs: 5k ~ 15k ~ 25k
• 1st trail race |
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Scout7 view logCPT Curmudgeon |
posted: 3/16/2007 at 2:50 PM |
| Quote from zoom-zoom on 3/16/2007 at 2:43 PM: I don't really like having shop-owners sit and gawk at the crazy woman running up and down the big hill...
Versus any other time they gawk at your craziness? |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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| view log Frustrating Project |
posted: 3/16/2007 at 3:10 PM
modified: 3/16/2007 at 3:10 PM |
| Quote from zoom-zoom on 3/16/2007 at 2:43 PM: I wish we had more hills (call me crazy, wouldn't be the first time).
Careful what you wish for -- I have only one road to run from my home (have to cross a very busy highway to go anywhere else), and it's got a quarter mile hill at 8~9% grade. I've gotten so tired of getting hammered by this thing on every short, easy run that I've started running at lunch from work to experience blessed flatness.
Gawking shop owners: another runner's badge of honor
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20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20
25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
"Do not allow children to mix drinks. It is unseemly, and they use too much vermouth."
Steve Allen |
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posted: 3/16/2007 at 3:24 PM |
Quote from zoom-zoom on 3/16/2007 at 2:43 PM: I don't really like having shop-owners sit and gawk at the crazy woman running up and down the big hill... k
Oh, let them. Poor guys probably don't have anything better to do with their lives.
I get a lot of that when I run in this little town I am in right now. One would think that since there are a lot of runners in Warsaw, people in the suburbs would not be surprised to see a running woman. Wrong. Maybe it's my age or something else... I don't know but for sure they seem to find it entertaining.
Ewa |
I would rather wear out than rust out.
- Helen Klein
You create your own universe as you go along.
- Winston Churchill |
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| view log Frustrating Project |
posted: 3/16/2007 at 4:10 PM |
Okay, here's another one. I've only tried it twice, and only completed it once. It's not for the faint of heart or sane of brain.  I call it the "Track Meet" workout
Intervals are run at 88~90% effort
1) 3200m followed by 1600m recovery jog
2) 1600m / 800m recovery
3) 800m / 400m recovery
4) 400m / 200m recovery
5) 200m / 100m recovery
6) 100m / easy cool down
I actually contemplated trying a long jump after the running, but fortunately, sanity returned at that moment and I went home  |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20
25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
"Do not allow children to mix drinks. It is unseemly, and they use too much vermouth."
Steve Allen |
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| view log Runs With Snowplows |
posted: 3/16/2007 at 5:12 PM |
Quote from jEfFgObLuE on 3/16/2007 at 4:10 PM:I actually contemplated trying a long jump after the running, but fortunately, sanity returned at that moment and I went home
That would be part of the Track AND field workout...
k
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Kirsten
• Ladies Locker Room •
.: 2008 Goals :.
• Run 1500 miles
• October 5 - 1st marathon - Milwaukee Lakefront - in my home state of WI
• PRs: 5k ~ 15k ~ 25k
• 1st trail race |
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| view log |
posted: 3/16/2007 at 6:35 PM |
From the old track days...
I was a 1/2 miler, so the workouts were radicaly different than what most would do here.
Workout #1
In the fall we worked on short-recovery endurance:
12 x 400 in lane 8 on a conventional track, interval begins @ the 2-turn stagger line and finishes at the finish. The recovery was about a 25 meter jog before the next interval. These were run at approximately 5k pace.
Workout #2
This was a pure speed workout in final preparation for a peak:
3 x 400, full recovery. The effort increased on each repitition. First rep, 6 seconds off 400 PR, Second rep, 4 seconds off 400 PR, Third rep, 2 seconds off 400 PR. The 3rd rep was a maximum effort at that point in the workout.
Workout #3
Another pure speed workout serving the same purpose as workout #2:
Broken 1000 meter, run as 500, 300, 200. The recovery was full (6-7 min) and the goal was to keep the total accumulated time over the 3 intervals under the 1000 meter world record, which I believe was 2:12 at the time. |
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| view log |
posted: 3/16/2007 at 7:19 PM |
My thing is distance I found out long ago that I wasn't exceptionally speedy, but I could run for a long time at a pretty decent clip. My favorite speed work out is Yasso 800's.
Yasso 800's were 'invented' by Bart Yasso, a (former?) writer for Runner's World. The idea is to start out with 6 800m repeats and build up to 10 or 12. If your goal for the marathon is 4 hours 30 minutes, then the idea is to run each 800m at 4 minutes 30 seconds. The rest inbetween can be walking or a slow jog, approx. 2 minutes.
While this is a great workout and it can be indicative of your fitness level, it is not a guarantee that you can run your marathon in your goal time. If you can run 12 800's at 4:30 pace, and the rest of your training is completed fully and you are injury free, then you will probably be in good enough shape to run your marathon goal. It kind of could be more of an indicator of what you can *not* do rather that what you can. For instance, if you are having trouble running 8 or 10 repeats at 4:30, then maybe you should re-think your goals |
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| view log Frustrating Project |
posted: 3/16/2007 at 7:24 PM |
| Quote from Mishka on 3/16/2007 at 6:35 PM: the goal was to keep the total accumulated time over the 3 intervals under the 1000 meter world record, which I believe was 2:12 at the time.
You know, if I were a world-class runner, I'd specialize in distances that almost no one races (like the 1000m, for example). That way , if I set a record, it would have a better chance of lasting a long time 
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20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20
25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
"Do not allow children to mix drinks. It is unseemly, and they use too much vermouth."
Steve Allen |
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| view log |
posted: 3/16/2007 at 7:37 PM |
| The 1000m is relatively obscure...probably only run 2-3 times per year at the world-class level. Even more obscure...the 1000 yards. I think the world record is held by American, Rick Wolhuter, who was very fast in his day, but you'd need both hands to count the number of athletes that could better that today. |
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| view log Runs With Snowplows |
posted: 3/16/2007 at 8:14 PM |
Quote from jEfFgObLuE on 3/16/2007 at 7:24 PM:You know, if I were a world-class runner, I'd specialize in distances that almost no one races (like the 1000m, for example). That way , if I set a record, it would have a better chance of lasting a long time
I always wished that there was a 300m. 200 was a little short, but 400 scared me. The 300 hurdles would have been great...without the damned hurdles (short legs and hurdles aren't compatible).
k |
Kirsten
• Ladies Locker Room •
.: 2008 Goals :.
• Run 1500 miles
• October 5 - 1st marathon - Milwaukee Lakefront - in my home state of WI
• PRs: 5k ~ 15k ~ 25k
• 1st trail race |
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George Stanton view log |
posted: 3/19/2007 at 8:09 PM |
I did this interval run today:
10 minutes warm-up
6 x (1 minute hard + 3 minutes easy)
10 minutes warm-down.
~George |
| When will I run another marathon? When I forget how much the first one hurt. |
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