'Sup.
I am headed out for a short run in a few then off to work.
What's on your agenda today?
I have an easy run with strides, but I'll see how I feel about the strides. I'm thinking I might be doing them too fast and that's why they're so hard on me. What's your opinion on strides?
The way I do them is kind of an acceleration, and after about a third of the 15 secs until the end, I'm really going hard. Not sprint hard, but not so much less.
MTA: I just watched a video about how to run strides. I start them correctly, but hold max speed for too long, and decelerate much too abruptly. I'll them this new way.
From the Internet.
Morning! Ideally mile repeats at 10K pace will be on the schedule today, probably on the treadmill since outside is icy again Some sort of core/strength situation after. I have a shit ton of work to do this morning though, so I may swap my easy run and workout days and do the workout tomorrow.
From yesterday - congrats to D2 and Jay on their races
Runs4Sanity
Taking the day off from running, gonna get back to making Monday my rest day as far as running is concerned. I did do some squats and abdominal/core strengthening last night before bed, hopefully I won't regret the squats and can soon get back to doing them a little more often.
I did go to the gym though, for 1 hour and 12 minutes.
I'm already feeling the "burn" Focus this morning was on Biceps, Triceps and Chest
Standing Dumbbell Curls: 20lbsX20reps, 17.5lbsX24reps, 20lbsX20reps, 22.5lbsX12reps, 20lbsX20reps, 22.5lbsX12repsStanding Triceps Cable Pull Down: 40lbsX15reps, 50lbsX12reps, 50lbsX12reps, 56.2lbsX10reps, 50lbsX12reps, 60lbsX8repsFly Delt: 50lbsX12reps, 55lbsX12reps, 60lbsX10reps, 55lbsX12reps, 60lbsX12reps, 65lbsX10repsLoaded Plate Incline Chest Press: 4 sets/ 12 reps/ 50lbs, 2 sets/ 8 reps/ 70 lbsStanding Dumbbell Raises: 5 sets/ 8 reps/ 15 lbs, 1 set / 8 reps/ 17.5 lbsRear Delt: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 50lbsX8repsTriceps Extensions: 3 sets/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbsStanding Barbell Curls: 30lbsX12reps, 40lbsX12reps, 30lbsX12reps, 40lbsX12reps, 30lbsX12reps, 40lbsX12repsSeated Chest Press: 50lbsX12reps, 55lbsX10lbs, 50lbsX10reps, 60lbsX8reps, 50lbsX10reps, 60lbsX8reps
My arms are already starting to feel sore, it was getting tough during the Standing Barbell Curls, I didn't think I'd be able to finish my Seated Chest Press sets lol.
*Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*
PRs
5k - 24:15 (7:49 min/mile pace)
10k - 51:47 (8:16 min/mile pace)
15k -1:18:09 (8:24 min/mile pace)
13.1 - 1:53:12 (8:39 min/mile pace)
26:2 - 4:14:55 (9:44 min/mile)
Good morning!
My back is really killing me this morning. It may be because I ran half of my weekly mileage (68 miles) over the weekend. The other half was done over 3 days, with rest days in between. I really have to stop doing this, I don't think that my body can take it any longer... Anyway, debating whether I should run a short recovery run tonight or just take a rest day. I'm afraid that a rest day will equate to more miles again next weekend.
Have a nice day, everyone!
PRs: Boston Marathon, 3:27, April 15th 2013
Cornwall Half-Marathon, 1:35, April 27th 2013
18 marathons, 18 BQs since 2010
Upper body weights & core after work. It's a sunny day, no excuse for why people using the tunnels forgot how to drive this morning.
delicate flower
GOOD MORNING I TELL YA!
Just went back to catch up on yesterday's late dailies entries:
D2, congrats on the HM PR!
Jay, Zelanie is right in that what'd you expect two days after a speed workout? You know that won't lead to your best race. Nice job though! I'd be ok with second place.
Today I've got an easy 40 minutes to do (4-6 miles, depending on how the legs feel). Maybe an upper body workout too. I'm still riding that high from my race, two days later. I'm still not over how well I ran.
<3
My back is really killing me this morning. It may be because I ran half of my weekly mileage (68 miles) over the weekend.
That would be my guess as I had the same problem whenever I did that. The important thing though is you realized it so you can adjust accordingly.
I'm still not over how well I ran.
Nor should you be, that was awesome son!
Former Bad Ass
Morning! I took today off to have my one year post-surgery appointment. Pilates and 7-8 miles tonight. SI Joint was hurting badly last night but I think it's back into place because I am not yelling and crying, LOL.
Baboon, great job on the race!
Damaris
Mmmmm...beer
Thanks everyone! I went out a lil fast, story of my life. LOL I have another half I'm going to do next month down in SC, not sure if that one will be PRable with the hills, but we'll see how quickly I can get acclimated once I get down there.
They had a PR bell outside the beer tent, everyone was giving it a gentle lil ring, I rang the shit out of that bell!
Mmmmmmm, beer.
Beer with friends, even better!! Awesome FE!
-Dave
My running blog
Goals | sub-18 5k | sub-3 marathon 2:56:46!!
Oh, some easy recovery miles later today.
Phil, great job on your race!
Jay, nice work!
OH YES IT IS.
Pretty awesome FE pic right there.
4.5 recovery miles this morning. Now to spend the next 10 hours "recovering" at my desk all the while keeping the US war machine up and running.
PRs:
5k - 20:51 - 9/5/15
10k - 47:00 - 5/25/15
15k - 1:10:19 - 11/21/15
13.1 - 1:42:25- 4/25/15
26.2 - TBD (someday)
Run #1 is done (9:12, 9:11, 9:06, 8:59) and I am glad I decided to split it up because there is no way I would have wanted to continue for 4 more miles with as tight as I was.
I will thus complete today's requisite mileage after work.