Go figure
I don't run in the rain either, so it's not only you.
Great, now I'm going to be singing "Only You" all night. There's a manly song.
Trying to find some more hay to restock the barn
Me neither, because I am made from sugar.
SIAR, those splits look okay to me!
Scott T, we will call you M*A*S*H!
LRB...Thanks...yours looked good too. It's harder to hit the 800 splits even on after running a faster, shorter interval like you were doing IMO. What'd you do for your recoveries? Sugar, spice, and everything nice...right?
4.65 mile tempo sandwich. 1 mile in the middle @ 7:49. I'm still trying to get some miles in at my goal 5k pace, which is 7:44, but I can't quite nail it. Close enough still does the trick. I'm trying to get the feel for the pace so I can hopefully hold it fairly well in the race. I also want to get a good feel for if I can sustain 7:44 for 3.1 miles. I think it should be fine by race day (May 4th).
I was wishing I didn't have my shirt bout half way through the run, and it was only like 65°. It's going to be a high of 76 by Friday, so it's about to be ON with the naked chest, fat belly running. AWW YEAH!
A 200 recovery after the first 200, then a 400 recovery before and after the 800, all run around an 8:46ish. Previously, my recoveries were high 9:00's to even a 10:00 minute pace sometimes so that was really huge for me.
Luke, you have plenty of time my man, and it's not necessary to run your goal pace for a full 3.1 miles in training. I like what you are doing with your intensity though!
Run to live; live to run
Marjorie
A 200 recovery after the first 200, then a 400 recovery before and after the 800, all run around an 8:46ish. Previously, my recoveries were high 9:00's to even a 10:00 minute pace sometimes so that was really huge for me. Luke, you have plenty of time my man, and it's not necessary to run your goal pace for a full 3.1 miles in training. I like what you are doing with your intensity though!
I plan on taking my 5k pace sections up to 2 miles by race time. I would really like to be closer to 7:30, but I don't know if my lungs will allow it...we'll see. Running my first half at a tough effort really reset in my mind what "hard" is. I realized how much I've really been dogging it.
Speaking of rain, should I tape up my bloody nips before jumping in the shower? I haven't had to deal with this in so long I can't remember the correct treatment. Is it gonna sting like a mofo wen I shower?
Wickedly Average
'Sup, runners of the daily species?
4 miles this evening after work, easy 9:29 pace. Nice, comfortable 55 degrees and clear. I'll take it!
Calves were fine at the start, but they started barking a bit around mile 2.5 or so. But they're fine now. I little ibuprophen and careful application of the stick is helping, I'm sure.
Tom (formerly known as PhotogTom)
5K - 25:16, 10K - 55:31, 15K - 1:20:55, HM - 1:54:54
Hip Redux
Oh, it'll sting.
Maybe some vaseline?
Happy to be here.
First run in about a week; still coming off nasty sinusitis and other crap. I have a half this weekend and today's 6 miler was a litmus test. I was floating along fine until the local cross country team passed me. I tipped my cap and marveled at their speedy sleekness until I didn't. I decided to see if I could keep up with them. Totally not a good idea. I faked it with them for about a half mile and then I ducked down a side street. Those kids are freaking fast .
Half PR: 1:34 (August, 2012)
Marathon PR: 3:45 (October, 2012)
Next race: ???
Next Marathon: 2015???
When the soap comes out, yes. That's called the chafe test!
VO2mx run done with 9.1 miles total. I did 3 easy miles to warm up then 5x600s (2:19, 2:21, 2:21, 2:22, 2:21) and then 3 more miles to cool down. This was a fabulous run at the indoor track and I had actually planned to hit about 6:45 pace on the 600s but running just felt fluid and it was easy to hit the faster pace.
On another note I used to like running in the rain ... now, not so much. I gotta grab some chow but I'll be back in a bit to catch up with personals.
Train smart ... race smarter.
A good way to work on your 5k goal pace is to run it in increments on the track i.e. 200, 400, 800, 1000's etc.
5 X 1000's at 6 seconds slower than 5k goal pace is a popular workout. A 7:44 mile would be around 4:48 per 1000. Six seconds slower would be 4:42.
You could also convert the meters to miles and run them on the road if there is no track.