PRE DAWN PATROL week of 7 Jan (Read 657 times)

I plan on doing another 10KM tonight. Yesterday, it was nice 40-50ish and I did a bunch of loops all over the place.

Now I really wish that emoticon I found would work.

Hmmm - Now I wonder what you had in mind!! YEAH! I got up and ran this morning. 3.85 miles at 5:15 a.m. at 11 m/m pace - how slow is that??? I think I need to determine my max heart rate. Any suggestions? Should I do intervals - or just go out and run as fast as I can for a certain length?? 300 crunches 40 push ups Feeling good!! ~Mary

Ney, nice running everyone. I just got in from an 18.5 miler. not my best effort but given my last week, I can't complain Mary I have a great run test protcol that I'll type up at lunch, It's from Joe Friel a very well respected Tri coach an author.

Some really good runs already posted this morning rgreen45 That's pretty fast! I can figure out most acronyms, but what is PE? Mary Glad you were able to go run and do all those crunches and push ups. But are you making fun of my normal 11 m/m (often slower, sometimes faster) training pace? Kevin An 18.5 miler!? Wow, that's a long way to go after being sick. Guess you're feeling better BTW, when's the marathon? A post-rain run this morning. Twas humid and 62F degrees. I ran a relatively quick 3.5 miles at a 10:50/mile pace. Take care, everyone John

Mary I just realized that Joe Friel is not a fan of Max HR testing, but rather Lactate Threshold Testing. the protocol I was think of is from a different author and I don't have that book hand. I think Ray's protocol is pretty close if not dead on to what I remember in the book though. Another way to do it is on the track start with a 1-2 mile easy warm up and then perform with 400m repeats with 200 meter recovery between each where each one gets faster until you can't do them anymore. The max you get (usually in the last interval) should be pretty darn close. WARNING: Please do not do these alone becasue if performed properly are a HUGE stressor on your system. BTW I got up at 3:30 this morning and was running just before 4:00, back home a little before 7:00 stretched, walked to dog (so I actually got in 19 total miles ) and then stretched, agiht and got to my 9:00 meeting just in time John Next marathon is 1/27, ING Miami, so this is my shortest training cycle, just a bit over 5 weeks so I really don't plan on racing this at this point but using it a a nice training run for the National marathon that I'm running on 3/29, at least that's today's plan

-Hopefully run 25k on Saturday without getting

You better hope Bonkin's not there.

I was hoping the temperatures would be dropping, but weather.com shows it's going to be in the 60's on Saturday... My goals for Saturday is to do 10:30 min/mile or under, be able to function the rest of the day... including spending over 5 hours driving in my car, and makeup for my Bonkin induced 25km vomitosis at El Scorcho!

Rgreen - I think some days are just like that - not really anything that you did wrong - just not in the groove!! Modal - running 10K is much better than going to bed - good for you!! Do you live in Texas? Troy - I think that ANY run on the treadmill is just plain torture no matter how much you've been running. So, have you and Kevin met up yet? I appreciate the HR advise - think I'll wait until I have my health back 100% before I try any of it. I've been coughing all day - but I'm not sorry I got up for a run this morning!! ~Mary