Ball of Fury
CBus: Nice job! I just realized we only have one interval workout left and then it's on to strength...I am excited but nervous!!
PRs: 5K 22:59, 10K 46:54,HM: 1:51:15
Whippet
DOMS is sitting in - about to head to the gym for 5 easy miles to make it to 10 for the day- no speedwork this week. 4 easy on the TM tomorrow and then hopefully I will be okay for 11 on Thursday- work schedule should ease up by then. I have court in the morning early and then a meeting at 7pm, so I think I'll try to squeeze this in at noon eek! That'll be a rareity.
13.1: 1:45 | 26.2: 3:55
Cbus don't forget you peer pressured me into signing up for a 5k saying you would do one too and the next day you backed out, just sayin.... Very easy 8 at 10:13 and only 65% HHR on some very tired legs to start but started feeling better after the 6 mile mark. Fresh snow last night, blah. So far Fitzgerald's new book is a pretty good read.
Cbus don't forget you peer pressured me into signing up for a 5k saying you would do one too and the next day you backed out, just sayin....
Very easy 8 at 10:13 and only 65% HHR on some very tired legs to start but started feeling better after the 6 mile mark. Fresh snow last night, blah. So far Fitzgerald's new book is a pretty good read.
I read a good bit of the book on the plane each way. I'm on chapter 9 now. I agree that it's an easy read with logical premises.
PRs: 1:38:10 (HM) 3:32:46 (FM)
Smashy!!!
Roll, those soccer dudes in your meme look like they're saying, "WTF?5k?"
PRs: 21:35 (5K); 1:46:46 (HM); 4:30:46 (FM)
Thanks guys for the encouragement, but I don't think Obi Wan Kenobi could convince me to race a 5k at this point.
OBK: (Waves his hand across my face) This is the race you are looking for...
Me: no its not.
OBK: yes, it is...
Me: No, it's not.
OBK: (Grows impatient) YES, IT is...
Me: Look old man, I know what you're trying to do, and it just ain't gonna work. Now get your droids and get the f-- off my lawn.
Former Bad Ass
3 miles only. I didn't want to overdo it when my sacrum is still out of place. Ouch. Off to bed.
Damaris
Good morning Donuts!
Todays my SRD.
Hope everyone has a great day of running!
#dowork
AmiK - you could always subsitute a 5k for speedwork that week like Luke describes in book. Still getting your work in and you get to re-set your training paces too.
Jedi: My 5K pr is from last April and I "think" I can beat that but not sure by how much so I am using a 22:30 for my interval paces. Given my ITB and it's the first time I have really done speedwork, I didn't want to get too aggressive, but wanted it to be a challenge. I would really like to run one soon to see where I stand, but it's hard to fit in without messing up my training schedule. CBus: What if I challenge you to a 5K run-off? Would that be enough to goad you into running one?
Jedi: My 5K pr is from last April and I "think" I can beat that but not sure by how much so I am using a 22:30 for my interval paces. Given my ITB and it's the first time I have really done speedwork, I didn't want to get too aggressive, but wanted it to be a challenge. I would really like to run one soon to see where I stand, but it's hard to fit in without messing up my training schedule.
CBus: What if I challenge you to a 5K run-off? Would that be enough to goad you into running one?
PR's - 5K - 20:15 (2013) | 10K - 45:14 (2011) | 13.1 - 1:34:40 (2013) | 26.2 - 3:40:40 (2014)
Up Next:
???
Morning Donuts! 10+m in the books w/3x2m@T w/2min rec on the mill. it was really crappy this morning with the rain and wind so took it inside. Played with incline some ranging from 0.0-3,0% grade. 6:58, 6:53, and 6:53 for 3x. My T pace is 6:55, but can't set mill for that so it averages out this way. Hay is in the barn as they say. Start 10-day taper for HM tomorrow. Looking at my log I've run 72.5m the last 7-days so I really need to taper a bit.
Good running all!
Jedi: Good point! I have the 10K next weekend to try to improve a seeding level for the half, but maybe in April I can do a local 5K. Nice run this morning....you are so fast!!
CBus: Enjoy SRD and get ready for tempo tomorrow!
Docket: Hope your back is feeling better!
MDawg: Hope you had a safe trip home!
Sprinkles: Hope your soreness is better and that you get your lunch time run in!
SRD for me also. Supposed to do Shoulders and Arms when I get home but we will see....going on 25 hours right now and I will at least be here until 1 or 2 so I may just go to bed! Have a great day all!
Good morning! Back to the grind although DH and I are both glad to be back in our routines. Abs and cycling at the gym this morning. I am so looking forward to my Saturday run. It will be my first one outside since I got injured in December. It may only be on the high school track, but it won't be on the TM. If I can handle an hour of easy running on the TM, I surely can do the same on the track without killing myself.
5K related: I'm in the cbus camp in that I don't like them. It's not the hurt they put on you for me, it's the total time they take up for such a short running distance. Get to the event, wait around for the start, run, hang out a little after, go home. It takes up too much time and I'm such a schedule driven person! Guess I should relax and just enjoy the racing fun. Maybe I should do the warm up/cool down thing before and after the race. That might help me reconcile the "time spent" in my mind.
Sprinkles/Docket: Feel better!
Jedi: Nice paces. Don't know if I'll ever see a "6" at the front of any of my mile times...unless I'm being chased by a wild animal.
AmiK: I vote for sleep.
Cbus - run a 5k!!!!!!
Amik - I found strength to be easier than the 5k intervals but I'm doing full plan - I think HMP-10 seconds a mile would be a lot tougher workout.
Sprinkles - whatever ya got to do to get it done!
Damaris - hope you feel better soon.
I ended up deciding to take my rest day yesterday. We got a huge blizzard and dumping of snow and road conditions were horrible. I didn't even want to drive to the indoor track. It's still snowing today so I have to decide if I want to do 8 easy outside tonight or go to the indoor track. If I go to the indoor track, I'm thinking I should do my MP run (14 with 8 at MP) because the forecast for tomorrow is for 22 mpw winds and I don't want to do two indoor track days in a row (my ITBs are delicate)
^This!!!!
onemile - have a great tempo tonite. Smart move switching it up. way to be flexible with your plan.
Onemile: Enjoy the tempo! I am a bit nervous about the pace for strength. I know I can run 6 miles @ 7:5bc because that's my 10K PR pace but that was a race...just hope I can hit it in training!
Don't worry about it Ami. You'll be able to hit your paces. And you might even find you can do more (though I would discourage you from doing that unless you decided to lower your goal pace). I'm not saying it'll be easy, because they are not. But I know you'll be able to do them.