Dog-Love
another good rep session today - same as the last one but with shorter (90 sec) rests times for 1656m were 7.41 7.41 7.41 7.39 7.33. equivalents for the mile would be 7.28 7.28 7.28 7.26 7.20. firmly in the range i was after think i might try to add a 6th one next time.
Books I Have Read
Last Race: Portland Maine Half Marathon October 5 2014
PBs since age 60: 5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.
10 miles (unofficial) 1:16:44.
Marquess of Utopia
Jim (or any one else is welcome to add their opinions), I wondered what you thought of a workout I threw together on Friday: I wanted to run ten miles and get in some speed for a 5k in two weeks (My last 5K in October was 18:01). Miles 1 & 2 ~ 7:00 pace Miles 3, 4 & 5 ~ 6:06 - 6:21 pace Miles 6 & 7 ~ 7:07 pace Mile 8 several pickups ~ 6:21 pace Miles 9 & 10 ~ 7:11 pace. During the last two miles I came up with a name for the workout: " Leg Destruction Run". I don't plan on doing a run like that again for a while. Do you think it has a place in a good training schedule.
I raced Cal 10-mile yesterday in 1:06:58, and although I've lost some speed from a few months ago I was happy with how I ran. When I passed 5 miles in 33:45 I thought I might not break 68, but ended up running the last 5 in 33:15 with final mile in 6:31. Even though I've put on a few lbs since fall, endurance is still decent. The course was a straight out and back with a big overpass at miles 3 and 7. Conditions were near perfect with temps in low-mid 40's and almost no wind.
Actually, I feel a bit like a novice posting with you all, but my goal is to get faster in my 5K and 10k distances. We don't have many races here in Juneau and those we have are oftentimes up and down mountains so my race times are not always a good indicator of speed so I am looking to sign up for race elsewhere. Today I tried intervals on a treadmill and as much as I hate the treadmill I can see the potential for maintaining those types of workouts. We have a lot of snow outside, no indoor track and, and ice cleats don't make for fast times. Because I had not tried the treadmill for speed this is how it went 400 m @ 7:17 800 m @7:47 800 m @ 7:47 400 m@ 7:47 400 m @ 7:30 400 m @ 7:30 recovery jog for 400 m (.25 mile) in between each. I found that I am not quite ready for 4 sets of 800s unless I really slow them down. So I know this was an eratic workout, but I now think I can do 4 or more sets of 400s at 7:30 and work my way up to 1200s. HELP!