Feeling the growl again
Felt good pushed the pace and ran 7:35s for 5.2. WTF.
Apparently your horses aren't the only ones feeling their oats. Nice effort!
"If you want to be a bad a$s, then do what a bad a$s does. There's your pep talk for today. Go Run." -- Slo_Hand
I am spaniel - Crusher of Treadmills
Oh well, I had a good time, and that's what it's about.
That it is. You'll get there; you must now have immunity to every bug in the greater midwest, the way it has been going for you. You're due for a good streak now.
I fell down on executing on my doubles this week but I'm happy with the efforts this week....my biggest/best hill workout in years Monday, a good, solid fartlek Friday, and an 18-miler with solid effort today. And I have been meeting my pledge to myself of getting a minimum of 70mpw pretty well lately.
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Very happy with my workout yesterday. I'm 12 weeks out from my marathon, I think, and I picked a workout off the Daniels beginner marathon plan scheduled for target-12, that looked interesting.
2mi w/u, 4x(5-6min T w 1min rest), 1hr E, 15-20min T, 2mi w/d
I figured I'd do that as: 2mi w/u, 4x(1mi @ 6:15, 1min rest), 1hr E, 3mi @ 6:15, 2mi w/d
(i don't know what the T runs are for, but figure maybe they're to help me process lactate better.)
After the initial mile intervals, I was tired, and decided I'd never get the longer interval in. I knew I could push myself through the hour run tho, and figured maybe I'd recover. I didn't feel recovered, but decided to try for one more mile at T - and that turned into 2mi @ T. Then I stopped and jogged back, and managed to push myself to extend that into a 2mi w/d.
So to my surprise, i only missed one mile of the workout, but of course it was the hardest one (the last mile of the long tempo).
I did the whole thing by myself, and since I'm very weak on doing long runs by myself, and on doing hard workouts by myself, the whole thing made me feel happy.
Now I just want to get more goal MP running in during the rest of my training.
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
AP, I glossed over the first part of your post but as soon as I saw "2mi w/u, 4x(5-6min T w 1min rest), 1hr E, 15-20min T, 2mi w/d", I KNEW you were on a Daniels plan. Nice work there, too.
I believe the idea is to (a) fatigue yourself early with the first T segment; (b) get the E miles in to make it a long run, (c) work things w/the second T segment to approximate a marathon finish while keeping the overall distance more reasonable (less unreasonable?), and (d) strengthen your mind.
I did one Daniels TLT workout back on 22AUG2010: 3.4WU + 3.1T + 75minE + 3.1T + 2CD. Ball-buster, but completing it it gave a lot of confidence.
"I want you to pray as if everything depends on it, but I want you to prepare yourself as if everything depends on you."
-- Dick LeBeau
Geez, that's harder and longer. Do you know where... actually, I can probably figure it out by looking how far it is before your next marathon after you did it.
I'm not actually on a plan, just making stuff up and looking around a bit.
Sounds like the old Bob Kempainen workout I've done a few times, a nice rough set of intervals, a mile or two easy, then a 4-6 mile tempo.
I was mostly following Pfitzinger's 18/55 plan at the time, and that workout was a substitute for a 20-mile long run. It came six weeks before TCM, and it also burned me for the HM tune-up/fitness gauge race six days later (duh!).
Very happy with my workout yesterday. I'm 12 weeks out from my marathon, I think, and I picked a workout off the Daniels beginner marathon plan scheduled for target-12, that looked interesting. 2mi w/u, 4x(5-6min T w 1min rest), 1hr E, 15-20min T, 2mi w/d I figured I'd do that as: 2mi w/u, 4x(1mi @ 6:15, 1min rest), 1hr E, 3mi @ 6:15, 2mi w/d (i don't know what the T runs are for, but figure maybe they're to help me process lactate better.) After the initial mile intervals, I was tired, and decided I'd never get the longer interval in. I knew I could push myself through the hour run tho, and figured maybe I'd recover. I didn't feel recovered, but decided to try for one more mile at T - and that turned into 2mi @ T. Then I stopped and jogged back, and managed to push myself to extend that into a 2mi w/d. So to my surprise, i only missed one mile of the workout, but of course it was the hardest one (the last mile of the long tempo). I did the whole thing by myself, and since I'm very weak on doing long runs by myself, and on doing hard workouts by myself, the whole thing made me feel happy. Now I just want to get more goal MP running in during the rest of my training.
Nice!
FWIW I'm a huge fan of Daniels cruise intervals, Tinman also seems to like them quite a bit. I've never done a cruise interval session as fast as you did here so there's that. My last cycle I ran them (800 sessions up to 3200 sessions) at 6:15-6:28 pace with average pace being 6:25. Encouraging sign dude.
I had a great run today on the dreadmill. This workout was a long run in the Hanson Marathon Method mold where the first two miles are a warmup, the next 6 miles I ran at goal marathon pace plus 45 seconds and finished with a two mile cooldown. I was completely suprised at my pace and HR. I do use HR as an effort indicator but have started relying on it less and less. I needed the HR monitor when I started running a couple years ago to help me understand what easy was supposed to feel like. I found that MAFfing was the easiest to follow so thats what I have been doning. My MAF HR is 140 and I will let it creep up a couple before I slow down when I run a MAF workout so basically this was a MAF run by HR.
1:02:31.33
The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff
2014 Goals:
Stay healthy
Enjoy life
I've been thinking about that workut and would love to tell myself that I just had a fitness jump but I'm having a difficult time convincing myself that is actually what happened. I've been looking over my run data in the SportTracks software that I use to analyze training for a clue as to why yesterdays med-long run was so easy and my HR was so low.
My normal training has been interrupted a little the last two weeks because of work duties. I am an engineering specialist for a local unit of government and also fill in during snow events as a snowplow operator. The last two weekends I've been called in to plow snow and sand the roads and haven't been able to workout much on the weekends if at all. It looks like that time off is working as a mini taper of sorts.
Any thoughts from the masters in the Hurtlocker?
I qualify as a master only by age.
BT, in all my years if there is one thing that remains a constant when it comes to training goals...Don't pass up the opportunity to train.
To Clarify...if you set your alarm for 4:00 am and your all warm and toasty in bed get over it...drag your ass out and get it done. If you put it off until later, later will bite you in the ass.
And, never under estimate what even a little 10min cardio session can do. Have a jump rope handy, a punching bag...etc...put them to use.
There is no cramming in endurance sports, You can't fill the jar with big stones, it takes lots of little ones to fill in all those voids.
A mini taper maybe...I've always been able to feel the fitness jump...consectutive results will be your answer.
And finally, When I was training for an Ironman I kept running clothes in my back pack...just in case. You never know.
Oh, and finally #2...don't be afraid to drop all the gadgets and just train.
I qualify as a master only by age. BT, in all my years if there is one thing that remains a constant when it comes to training goals...Don't pass up the opportunity to train. To Clarify...if you set your alarm for 4:00 am and your all warm and toasty in bed get over it...drag your ass out and get it done. If you put it off until later, later will bite you in the ass. And, never under estimate what even a little 10min cardio session can do. Have a jump rope handy, a punching bag...etc...put them to use. There is no cramming in endurance sports, You can't fill the jar with big stones, it takes lots of little ones to fill in all those voids. A mini taper maybe...I've always been able to feel the fitness jump...consectutive results will be your answer. And finally, When I was training for an Ironman I kept running clothes in my back pack...just in case. You never know. Oh, and finally #2...don't be afraid to drop all the gadgets and just train.
(hangs head in shame)
One of the better posts on here.
Prince of Fatness
I agree with the spirit of this, if you have time to train, train. I do think that as we get older we need to change the focus of our training to include sufficient recovery and core work. Not that I am over the hill, but I find that these days I can do most of the stuff that I used to be able to do, it just takes me a little longer to recover. I need to pick and choose when I drop the hammer. I am finding that core work is important, too.
I also don't think that I will ever be the mileage whore that I used to be. Partly because I am not sure that my body can withstand it and partly because I only have so much time available and that much running would come at the expense of core work.
To that end I have not missed a scheduled core session in 5 weeks.
Carry on.
Not at it at all.
POD/POW/POM
This is too fucking long to be a signature line but sure should be.
And I did get my ass out of bed this morning for run #1 and felt awesome afterwards. It wasn't long but it was a great start to the day.
"He conquers who endures" - Persius "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
http://ncstake.blogspot.com/
You can't fill the jar with big stones, it takes lots of little ones to fill in all those voids.
Nailed it right there.
Come all you no-hopers, you jokers and roguesWe're on the road to nowhere, let's find out where it goes