8 Miles - 55:46 (6:59)
2 mile warm up, 6 x 1/2 mile intervals with 1/4 mile recovery folllowed by 1.5 mile cool down:
7:45
7:19
3:13 - 1:57
3:13 - 1:56
3:10 - 1:58
3:08 - 1:57
3:06 - 1:58
2:58 - 1:58
3:12
6:58
Marathon Maniac #3309
21 miles today - longest mid week run ever - with lots of hills. Felt good and speedy till mile16 - 18 (clipping off miles at 7:55 to 8:20 pace) then gradually the wheels fell off - big time. Last 2 miles I starting seeing things that were not really there (pretty cool actually ) But I got super dehydrated and hot, because sometimes I forget to drink water even in the winter....but don't need much really.
T
Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way - Run often and run long, but never outrun your Joy of running!
...nice HALLUCINATING there tim..........
.....WHAT clown??......
..nothing takes the place of persistence.....
...nice HALLUCINATING there tim.......... .....WHAT clown??......
Holly really REALLY hates this clown
But your's is freaky looking though.....
i'm lovin' it... MM#1949
A couple of questions, since I'm trying to learn and understand my own numbers. 1. What is the %HRR for those HR numbers? On similar intervals a couple of weeks ago, mine go from 79%(max) on the first to 87% on the last--nowhere near the 92-98% that Macmillan suggests for intervals. What's up with that? Am I running these too easy? (But my pace is in the Macmillan range.) 2. I've been doing 1/4 mi intervals that last about 2 minutes. Should I be trimming these to 90 seconds, as you do? How do you know?
A couple of questions, since I'm trying to learn and understand my own numbers.
1. What is the %HRR for those HR numbers? On similar intervals a couple of weeks ago, mine go from 79%(max) on the first to 87% on the last--nowhere near the 92-98% that Macmillan suggests for intervals. What's up with that? Am I running these too easy? (But my pace is in the Macmillan range.)
2. I've been doing 1/4 mi intervals that last about 2 minutes. Should I be trimming these to 90 seconds, as you do? How do you know?
Tramps... I can't determine HRR because I can't determine HRmax. It used to be 195 with my RHR 45-50 this would be 80% but I haven't seen any HR above 178 lately. If that's it then I run these at 90%. I think the HRmax doesn't change so I'd say I'm running these in the 80's% HRR
My answers to 1 and 2 are really easy..I use Pfitzinger plan concepts and it calls for the repeats to be run at 5K RP with 90 sec recoveries.
If you run 800m repeats on a track, a 200m recovery gets you to the other side to start the next. That is common. Once you can run your repeats at your target time with 2 min intervals then shorten the recovery intervals to 90 secs before adding more repeats.
As far as Yasso 800's the key to these is the jog interval time is equal to the repeat time. If you run the 800m in 3:20 then the jog interval needs to be 3:20. This makes sense because if you do 10x800 (about 5 miles) at 5K race pace, you better have some good recoveries!
Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova
Stoopid broken building PBJ.
Poor Brinkley
Let's throw Breger a graduation party!!!
I was gonna ask you JLynne...our 1st delivery this week from Wisconsin was 24 hours late. Any idea why???
Keep at it Holly...You are worth it!!!!
Your DD rocks Lamerunner!!!
Happy....um... Thursday Orange Mat.
....
...I need to quit getting cheap calendars.
Summer internships for Birthday girls are kewl Dave59!!!!
Good for you TomS
OK....what the hell day is this???...OH...thank goodness your hubby went to the Dr Leslie.
DD#2 has a date tomorrow!!! Or was it yesterday...Regardless...She has/had a date Wednesday 2/9/2011. After she went snowshoeing for the first time, she bought a pair and borrowed a pair for her date. But first, we went out after work tonight...or was the night before last????Anyway, DW, Tag and I took her to some trails she hasn't been on before. Tag saw 6 deer way down the trail. He was kind enough to escort them down the trail, threw the woods and then he paused long enough to hear us calling for him. Ding dong doggie.
Here's a few pictures from the sledding party Sunday:
I made the sled we're sitting on. Noah's jogger bolts to it and we can push him while we're on snow shoes.
SteveP
Looks fun Steve!
For anybody interested here is an old RW article on those Yasso 800's:
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
Renee the dog
1 hour of swim team tonight. I think I left my brain there...I just tried to read the daily and realized I'm not comprehending....must have waterlogged brain.
Good news is I managed to throw a strong 25 butterfly at the end of practice without having to be scraped off the bottom of the pool...
This is a recovery week before the Hilton Head Half I'm going to run on Saturday.
GOALS 2012: UNDECIDED
GOALS 2011: LIVE!!!
Posting at 10:30pm EST pretty much guarantees nobody will read this. Sigh. But then I have little to report. Long day working. Just got done. I did manage to go out for my every-other-day 10 mile run today. It started out cool and windy and finished as a freezing, dark and windy run! Better than no running! Night all.
Live like you are dying not like you are afraid to die.
Drunken Irish Soda Bread and Irish Brown Bread this way --> http://allrecipes.com/cook/4379041/
Well...wake up sleepy head
Young man.., we will prove you wrong...some of us do live on the RIght side of this blessed country and we are still up.
So...come back and tell us more about your fantastic 10 miles. It is thrilling to see how well your run is going.
2 miles run, 35 of weight and then Mexican food for dinner...for my wings.
Avengerdog, your human pal sure knows how to have fun. What a lovely family!
Nono, way to go with the butterflies
"Champions are everywhere; all you need is to train them properly..." ~Arthur Lydiard
Well...wake up sleepy head Young man.., we will prove you wrong...some of us do live on the RIght side of this blessed country and we are still up. So...come back and tell us more about your fantastic 10 miles. It is thrilling to see how well your run is going.
Exactly!
Great pics, Steve. Looks like loads of fun. Years ago when we first moved here, I went tubing for the first time. The Hub went down a hill, sort of disappeared, stood up and said, "Come down! It's great!" What he didn't tell me was there was about a 5 foot drop off at the bottom. I went flying one way, my inner tube the other, and I totally face planted in the snow. I guess I let out quite a holler. Everyone there got a kick out of it, except me. I took a different tubing route after that.
Tim, Tim, Tim . . . .
Great clown, TW. heh heh heh
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
MM#209 / JapanJoyful#803
dear TightyTim - right off, I figured your 21 mile mid-week run was a hallucination anyway..
besides, if you're still wearing those tights, it wouldn't've counted anyway unless a real goddess saw you.
ps - maybe you can hallucinate about running a BIG ONE hundred miles with francesca or dove sometime (NOT).
pps - at least maybe tamalina took you on one of the midnight madness swims in Lake Washington
"Enjoy yourself. Your younger days never come again." 100yo T. Igarashi to me in geta at top of Mt. Fuji (8/2/87)
Marathon Maniac #957
Twocat - that is just not so! We just read it the next morning...
Timbo, Timbo, Timbo - what are we going to do with you?
Perch, Tramps, Mainerunnah - I love it when you fast guys get talking about running. I always learn something....
SteveP - I love the sledding party pics! And the thermos of hot cocoa - good idea!
Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, "Bring it on, darlin', and don't be stingy with the jalapenos."
(clipping off miles at 7:55 to 8:20 pace) then gradually the wheels fell off - big time. Last 2 miles I starting seeing things that were not really there
Get use to those wheels falling off Timbo 'cause thats exactly what'll happen in Green Bay...And don't worry, you won't be hallucinating...that will REALLY be me in front of you!
I just had to comment on those great sledding pics!! One of my best and most favorite memories of my childhood is sledding in MN. Absolutely loved it!
Tammy