Same except no boys and 45 more degrees.

Same here except 4 miles.  Unscheduled recovery run.  No way was I going to miss a chance to run in this heat.

For the week:

Swim - 6

Bike - 74

Run - 47

13:45 training hours.  I'm going to be in Ironman shape before I start Ironman training.

 

I dunno, that's why I was surprised at the chart.

And if your interpretation is correct, it would make for a weird run, as you'd keep slowing the pace down every 5 minutes. I understand what you explained, and it makes sense, but it goes against the "finish strong" philosophy, doesn't it?

 

Maybe that's why he removed the chart. Too complicated for mere humans like us.

Well, I thought I understood it clearly.  The idea was to get the benefits of running at threshold without the damaging effects of lactic acid flooding the muscles that occurs when you run at threshold for longer than 20 minutes. Put another way, if threshold pace is a pace that most runners could run for an hour, what would be the point of running 26 seconds slower per mile for an hour. You would just run at your true threshold pace for that hour. But doing that would be akin to running a 15k at 10k pace, so you'd adjust the pace after 20 minutes, and every 5 minutes thereafter.  But apparently that is not correct, so forget everything I just typed. lol 

 

Well, I thought I understood it clearly.  The idea was to get the benefits of running at threshold without the damaging effects of lactic acid flooding the muscles that occurs when you run at threshold for longer than 20 minutes. Put another way, if threshold pace is a pace that most runners could run for an hour, what would be the point of running 26 seconds slower per mile for an hour. You would just run at your true threshold pace for that hour. But doing that would be akin to running a 15k at 10k pace, so you'd adjust the pace after 20 minutes, and every 5 minutes thereafter.  But apparently that is not correct, so forget everything I just typed. lol 

LOL, the first part was going well 

I do get what you're saying, it's just that I've never seen a workout written down in which you keep dropping the pace. Not saying it is wrong, just that I would feel weird doing that. Like I'm finishing the workout sheepishly, and tired AF.

 

Proud of you and the boys 

 It was the coldest weather each of us had ever run in.

 

It would make more sense to do it in reverse and start a little slower and then speed up

What I would do to work the T right off the bat would be something like 15T, 15MP, 10T, 10MP, 5T, 5MP. That would be an hour total, and my guess is that it would be very hard. Maybe too hard.

MTA: MP+10 or MP+15 would probably be more doable

 

Nice!  Fact:  I have never clocked a sub-6:00 mile in any race, ever.  Got close a few times in the 6:00-6:02 range, but never broke that 6:00 barrier.

COME RUN THE MASTERS MEET IN PROVIDENCE NEXT YEAR!! Super low pressure, small meet, but also plenty of people to chase!

 

COME RUN THE MASTERS MEET IN PROVIDENCE NEXT YEAR!! Super low pressure, small meet, but also plenty of people to chase!

He's not gonna do that. He's gonna go sub-6:00 during a 5k.