Barking Mad To Run
I can't wait to get back to sweating so much during a run that it's as bad pulling the socks off as it is getting the damn bra off
Well, if you need help in either area, hey what are friends for?
"Do what you can, with what you have, where you are." Theodore Roosevelt
From the Internet.
Hi dailies!
Legs felt like lead yesterday so swapped my workout and easy days. 5 easy yesterday, 6.5 with 5x1000m ~10k pace today. I was feeling uninspired so I just took last week's workout and tacked on 200m per rep. What kind of interval-type workouts do you all like to do as part of HM training?
I wanted a magnet after my first half. I didn't like the plain 13.1 version, so I have one on my office file cabinet that reads "13.1 miles cause I'm only half crazy"
I couldn't wait to get my grubby little paws on my first magnet. The second one either!
I'm hungry.
That's how Chinese food works.
Well, at least you're keeping your sense of humor... Back problems suck! I feel for you and hope your problem can be resolved quickly! Reminds me, I gotta schedule my appointment for my spinal arthritis injections....some fun!
Well, at least you're keeping your sense of humor...
Back problems suck! I feel for you and hope your problem can be resolved quickly! Reminds me, I gotta schedule my appointment for my spinal arthritis injections....some fun!
Oh yeah .. no. Nope. Uh-uh. Thanks, no. Nada. Needles make me oooogie.
Chinese what?
Chinese arithmetic of course.
It was even worse as a yute.
Runs4Sanity
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)
What kind of interval-type workouts do you all like to do as part of HM training?
Steady state runs at tempo pace (about 10 to 12 seconds per mile faster than goal race pace), usually run 3 or 4 miles at a time or 6 miles straight in a 10k race.
3 easy + 3 at marathon pace + 3 at tempo pace + 3 easy is my race prep workout, run 2 to 3 weeks out.
A marathon pace run of 8 miles or so (with 2 miles easy on both sides of it 12 total) is good for mental focus if you can fit it it.
And of course a shit load of VO2 max intervals never hurt anyone, like 5 x 1000 at about 5k pace.
Steady state runs at tempo pace (about 10 to 12 seconds per mile faster than goal race pace), usually run 3 or 4 miles at a time or 6 miles straight in a 10k race. 3 easy + 3 at marathon pace + 3 at tempo pace + 3 easy is my race prep workout, run 2 to 3 weeks out. A marathon pace run of 8 miles or so (with 2 miles easy on both sides of it 12 total) is good for mental focus if you can fit it it. And of course a shit load of VO2 max intervals never hurt anyone, like 5 x 1000 at about 5k pace.
Thanks for the ideas LRB! Is it weird that the second one sounds like fun to me? Haha I will definitely be doing that a couple weeks before my race!
Haha I will definitely be doing that a couple weeks before my race!
Yes, It's a great predictor. Even at only 6 miles of quality if you can hit your target paces it's a good indication that you are trending in the right direction.
5K Specialist
It never warmed up to 70 degrees like it was supposed to do today. Cloudy, misty, and 49. It is supposed to be icy and 24 Thursday morning. At least they are saying 60's for next week.
Enjoy it, Dan! We got another flippin' cold front moving in for Thursday and Friday. I sure wish Mother Nature would warm us up and then get the hell out of our state!
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)
Looks familiar!
From the Hudson plan I used last year, I really liked this build up:
4 at MP, 5 minutes easy, 4 at HMP (plus warm up / cool down, totaling around 12 miles)
4 at MP, 4 at HMP (same but without the 5 minutes recovery)
2x4 at HMP (with 5 minutes recovery).
Also, stuff like this I like:
5 x 1 mile at 10k pace, with 1-2 minutes recoveries
3x2 miles at HMP + wu/cd
2x3 miles at HMP + wu/cd
From the Hudson plan I used last year, I really liked this build up: 4 at MP, 5 minutes easy, 4 at HMP (plus warm up / cool down, totaling around 12 miles) 4 at MP, 4 at HMP (same but without the 5 minutes recovery) 2x4 at HMP (with 5 minutes recovery). Also, stuff like this I like: 5 x 1 mile at 10k pace, with 1-2 minutes recoveries 3x2 miles at HMP + wu/cd 2x3 miles at HMP + wu/cd
That's all goodness right there!
You will notice Lauren these workouts are much longer than the typical intervals we run for 5 and 10k training, and rightly so.