Just Joined ? Place your name, age, body type, and schedule here and i will help you customize a running plan and will get you off on the right foot! (or left )
Wow. This is brilliant!
Name: Purdey
Age: 38
Body type: A3
Schedule: not sure what you mean - I run about 10-11 times per week, double Mon - Fri and once at the weekend.
Really looking forward to my "running plan"!!! This is the best group ever!
What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials
NaderAflie
33
some junk in the trunk
http://mlb.mlb.com/schedule/index.jsp?c_id=nym&m=04&y=2010
"Purdey," is that avatar supposed to be what your finish face is look like?
Nader - get outta here. Really. I was hoping for some one-to-one coaching!
Colin - thanks.
I'm looking forward to getting some tips from you.
hey, everyone is welcome here. no fighting or ill kick you off. understood?
Hold it. Just so we're clear, can you define "fighting?" So, basically, he can say whatever he wants to me, and as long as I respond, we're lumped together as "fighting?"
Sounds like a ruthless trick to get rid of everyone so HE CAN BE THE ONLY ONE TO HAVE 1:1 COACHING. I don't think Colin is that gullible. Niccccccccccce try.
Colin
When could I expect you to give me those tips?
im injured so i wont b on as much
and "fighting" is when two people are going at it like you two are. ill ban both of you if you dont just STOP! this is a helpful group, not a fighting. jezz. you guys are acting like two little girls. stop. now.
ok purd, this is what recommend
Universal warm up- easy 15-25 minutes, stretch after
Universal cool down- easy 10-20 minutes, stretch, roll anything that's tight and ice anything that is a problem
Monday- long run. about 2-3 hours of non stop running, semi-easy pace with a pick up at the last 20 minutes, try to get under and stay under a 6:30 minute mile pace for the whole pick up. after that, get water, rest, then do 8-10 strides (basically a 100 sprint to get the lactic acid flowing out of your legs) get full recovery in between each one
Tuesday- intervals. go out easy for about 25 minutes then head towards a field or a place where you care run easily. i would measure it, try to get it to about 600 meters. do about 10-12 of them (laps) and try to be under 1:15 for each one. then run back easy, this would be your cool down
Wednesday- recovery day. go out for about 45 minutes then turn back, this day is intended to help your legs recover (duh) and give you a "rest". then do about 10-12 strides
Thursday- Fartleks. go easy for about half an hour, then do a pick up for about 10 minutes, under 6:25 mile pace, after that 10 minutes, go back to an easy pace for about 8 minutes, then do another pick up. repeat about 10-12 times, if you need more rest, go ahead and add on some time
Friday- same as Wednesday
Saturday- another long run, about the same as Monday but another half an hour added on, so about 2.5- 3.5 hours with a pick up at the last half an hour, be below 7 minute mile pace. no strides
Sunday- you have off, i would recommend an easy EASY 30 minute run with about 6 strides, if you want
i hope this helps
and make sure to turn back around at the half way point of your run
guys, listen, if someone says something that's "mean" guess what you should do..
ignore it
your big boys
BAM!! life lesson right there
on an unrelated note... we need more people. go out and get more. ill try too, but if you guys want to be administrators.. (basically my second in command) you have to earn it
I'm on it!!
What about my plan?
I have to ask, why do you like Purdey more? I mean, Colin, you're Irish, I presume...Do you realize where Purdey is from? If I get more people, I'm automatically second-in-command, right? I hope you don't change the rules midway...'cause even though he started, I have been pretty calm and patient. He tried to kick me out of the group, just so he could have all the advice. From the first minute...he admitted that he didn't think you were capable of giving 1:1 advice to more than one person.
Have you heard of House of Pain? I love them, and U2, by the way. What kind of music do you like?
i would measure it, try to get it to about 600 meters. do about 10-12 of them (laps) and try to be under 1:15 for each one. then run back easy, this would be your cool down
Colin - thank you very much. I like the plan. Some of it may be a bit beyond me at the moment. For example.... the above.
Can you run 600 metres in 1:15? I certainly can not. Haile Gebrselassie would be unable to complete the session.
600m in 75 seconds is like 3:20 per mile pace. And you want me to do 10 - 12 of them?
Liking the rest of it though - thank you.
Happy to report that Purdey and Nader have done their jobs recruiting. I'm in (and can use the help).
MTA:
Name: L Train
Age: 41
Body type: Jeep
Gender: M
Schedule: not a ton of free time. I run quite a bit and have 3 young kids.
Please consider that I am fatter and slower than Purdey and will not be able to accomplish the workouts you gave him (though I look forward to watching his progress). I am considerably smarter and faster than Nader, however.
mr train you are a pain, your words - they make me go insane
they strike my ever-thinking brain like little drops of acid rain
oh, to my life you are a bane; crazy, mixed up, mr train - r2e
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