4 warmup, bit uncomfortable as right ham/adductor area a bit tight; INT format…Just a ‘tweener’ run.
Tuesday I did 12 at Accotink and right leg really need two days to recover, but I’m off work Saturday and want hopefully to do another sidewalk tilt test… want fresh legs for a fair test. So today was just a tweener in between. pool mix tomorrow.
Just 3 miles, all I had time for.
Former Bad Ass
I have 4 and the PT assessment. Tempted to run after the PT. I feel like shit today, nauseous for some reason. Must be the lack of sleep. Glad I'm WFH.
Damaris
Waltons ThreadLord
DR - sorry to hear you're feeling so poorly.
I ran 13 this morning with 10 at MP and it went pretty well.
5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)Upcoming races: Running is Back 10k, 5/12; Greta's Run 5k, 5/19
5K Specialist
3.25 miles yesterday. Very sluggish with increased temperatures again.
Personal Bests:
800M - 2:38 (5/28/13) | 1 Mile -5:54 (5/28/13) | 3K - 11:55 (12/29/12) | 2M - 13:00 (12/1/12) | 5K - 20:00 (4/12/13) | 13.1M - 1:37:24 (2/3/13)
Nice! I know we had a whole discussion on goal race pace; what are you using as MP for workouts?
For me, 7 miles with strides. The first time I've done anything remotely resembling speed since pre-marathon over a month ago, and it actually felt pretty good.
Dave
Nice! I know we had a whole discussion on goal race pace; what are you using as MP for workouts? For me, 7 miles with strides. The first time I've done anything remotely resembling speed since pre-marathon over a month ago, and it actually felt pretty good.
Thanks. I'm using 9:00 as target MP pace. This is from way back in the more optimistic days of June, before I knew the Riegel formula gives rosy estimates for full marathons. My RP and I decided we'd use the aggressive 9:00 pace from the formula, but be happy to run 9:09/4-hours on race day, given NY's hills. Even after I reassessed my race goal, it seemed a shame to back off of paces I was hitting (and indeed there was advice here not to do that). Also, given the NY course is probably harder than the hills we've been doing in MP run, going a bit fast in training seemed OK. At this point, I've accepted I should not start out aiming for 4-hours. If the weather is perfect, though, and I'm feeling good, it will be tempting.
Glad to hear your speed work felt good.
PT thinks it's either a pinched nerve in the lower back/glute/piriformis area or that the glute is not firing when running or walking since the fall that fucked up my back. He did some massaging, gave me some glute work and I'll see him on Tuesday. 4 miles on the TM as it's pouring today and no pain so far!
delicate flower
I took a sick day from work and rest day from exercise. The shingles shot I got yesterday really did a number on me. I'm sill feeling a little tired and sore. I am glad I got that done though (this was dose #2).
<3
I registered for the 2024 Eugene Marathon.
Sweet.
And pretty cheap! This early + a small discount for my running group = $120 (plus $14 processing fee of course). It’s fairly low risk since you can defer to the next year for $30 up to about 3 weeks before race day. If I waited till the last minute to register, it would be $190.