March traditionally can be very windy down here, what with the change of seasons going on. And today was a perfect example - probably windier than last Wednesday.
The plan this morning was for 12 miles with aerobic fartleks (over hills) of 20 x 30 seconds at 5K pace, 1 minute jog recoveries. 4 miles warm up, mostly into the headwind. Then I ran my "hill" 8 times while running the 20 fartlek repeats. Finally, finished it off with a 4.3 mile easy cool down. Overall 12 miles in 1:43 (8:37 pace).
Tinman is a running genius. There can be no doubt I'm getting faster, when the 4.3 mile cool down (after running the fartlek repeats) is run at 8:24 pace. Aerobically it is a little scary how easy I'm breathing while running these days. If the legs were just a little stronger (and/or younger!) I'd really be flying.
Deez, I believe we'll be spending the afternoon and night in Denver on Saturday March 13, to catch a flight the next morning. Perhaps we can meet for dinner somewhere or something!
Bill
"Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong
Morning, gang!
Byll - pretty impressive run this morning!
George - good job with the hill repeats - you give me hope!
Denise - at least you won't have to wonder if the course is hilly ;-). Good luck with the mountain!
Derrick - welcome back!!
Stumpy - what kind of elliptical are you using? I didn't realize there could be such a difference in ellipticals. I usually use a Precor, but I yesterday, the group class at my gym was canceled, and the displaced class members were occupying my favorite equipment. I had to use a Lifeform elliptical, and I hated it. There was no incline, and I felt like I was tipping forward. I doubt that my cadence ever reached 140, and I only lasted 20 minutes. I jumped on the first available Precor.
5.35 miles on the treadmill this morning - alternating walking and running. I ran about 3.2 miles total @ 11:00 pace. I tried the new ALINE inserts for a mile (half walking and half jogging). I had to finally replace them with the regular shoe liner - it felt like a huge, hard softball under each arch, and I could feel the stress from altering my gait. I have the option to return them for a full refund and will do so.
Good runs all!
Sue Running is a mental sport...and we're all insane! Anonymous
I like the Precor Crossramp myself. No arm handles. I did that for 30 minutes this morning and then some stretching. I always do the Interval setting with the elevation and resistance set to 10 on the intervals. On the last interval I'll get it up to 12. They also have these funky ellipticals that simulate running. Only tried once and found it awkward.
Sue, inserts can be such a struggle. I've been through 3 different types and am now running without them. I'll see how it goes but the running store guy agreed that they seemed to be over-supporting. I didn't feel bad last night and feel pretty good today so I'm just going to be conservative and see how it goes.
My form came back last night and that felt great, I was really striding up the hill on the last 7 or 8 repeats, "drawing circles with my feet" and getting a nice quick mid-foot landing with some pretty good turnover. Still not as fast as I would like but it was encouraging. Considering I couldn't jog a handful of steps just 10 days ago. I'll take it.
Marathon Iowa 2014
Byll - awesome run this morning. Way to crank the hills.
My morning was lifting (45 minutes), running (4 miles), and spinning (50 minutes). Sort of a mini triathalon without the water.
i'm lovin' it... MM#1949
Byll... great running these days!! There is a point where the cardio is better conditioned than the muscles. That's close to the red-line where it is easy to overdo it because it feels so easy to push but the muscles may not be able to handle it. So just stick with plan even if it feels easy. You are in the sweet spot right now! (my 2 cents )
EGH... nice progress!!
13.1 miles of hills in 2:02:32 (9:21 pace, AHR 151) Following the spot of light on the road from the Tikka headlamp as the terrain went up and down... Snow on the grass, not on the road... thank you Mother Nature! A bit faster and easier than 2 weeks ago. The last 2 miles felt the best.
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
Trails are hard!
Sue--I also use the Precor. I have found that I have a much harder time keeping up the cadence if I use the arm handles. I don't have enough confidence to do it without hanging on at least a little, so I do get to watch my HR the whole time.
35 minutes for me this morning, keeping SPM and HR over 140. Did discover a small drawback to the elliptical when Minority came up in the shuffle. It's one that always puts an extra little hop in my step when running. Found there's a definite problem when you put some "hop" into your elliptical--didn't come off, but momentary panic about how embarrassing it would be to fall off . Added a little excitement when the gym had a fire alarm, fortunately when I was just putting on my shoes and not a couple of minutes earlier while I was in the shower. didn't find out what happened, but the firemen were arriving as I left.
Byll--I am seriously envious of your fitness.
George--that was a lot of hill repeats!
Need a fast half for late fall. Then I need to actually train for it.
My traditional fly-by Wednesday post here. 12 miles at predawn with 8x4 blocks at 7:57 pace. The body is a mighty machine. I did the same speed run last with, but only 6 times and I thought I was going to puke. Today I did 8 sets and at the last one I thought I could do one more
Off to fulfill my privilege as a US Citizen, to be juror. Only in America can a man be asked to be juror for his fellow citizen. Got to love this country of freedom. It is what make this country so great. I just hope I can stay awake after being up early and running 12 miles. No high heels today, that is for sure.
"Champions are everywhere; all you need is to train them properly..." ~Arthur Lydiard
I Can Go The Distance
Great runs today for Bill and Mari. You two are really getting speedy!
Tempo run for me today. 2 mi wu @10:03 pace; 5 mile tempo run in 41:53 an 8:23 pace (goal pace was 8:30); 1 mi cd @9:48 pace. Tempo miles were-8:31, 8:24, 8:24, 8:23, 8:11. This was the first week of doing 5 miles of tempo and I was not sure if I could do the last mile. When mile 4 was still under 8:30, I knew I could at least finish the last one. It turned out to be the fastest, of which I was quite pleased.
Have a great day and great runs everyone,
Bruce
"Don't give up, don't ever give up." Jim Valvano
Bruce, nice tempo run! Pushups?
Nice runs Byll, Perch, Nancy....
Nice tri PBJ.
Sue, that's great! Too bad about your inserts. As far as ellipticals go, (which isn't very far), I've found a big difference. I joined my gym because of a hamstring injury and then couldn't use any of what they had... at that time, just LIfeforms & Precors without any incline adjustment. Finally they have a variety (I helped by whining). The one I like the best is the Octane... maybe that's the one you're talking about George. I don't use the arm things either,
Kevin, that's funny. What's SPM? Re your comment the other day..
I did about 30 min. or so of core work. I decided I was all done messing with this hernia thing & so did 'dead bug' which is a good ab exercise, but it was a little too soon for that.
thanks for all the good lucks!! There really wasn't much to the doctor appt., and as usual I ended up with questions I'll have to call them about. We scheduled surgery for the 22nd. It's outpatient so no big deal, but done under general anesthetic. I don't think I like that part. The really good part is that the restrictions won't be too bad at all. I think, anyway.... he said one thing, the nurse practitioner another!
Sorry about my blah post, I'm pretty tired today.
Good to hear the report from dg. I have interpreted many hernia surgeries in my career. You will be in and out before you know it.
ohh, I forgot to report this morning that a nuttie doggie bit me during my run today, yeap, not as bad as Enkie's, but it left three tooth marks on my left leg and now I am going to have to go to the doctor to have them check on it. Right now I am dealing with the animal control to see if the dog is up to date with his vaccination, which I doubt it would be since the home where he is living right now does not indicate that he is well loved and taken care off. Now I feel like I will not be safe on my favorite predawn route anymore. uggggggggg.
Renee the dog
4 mi on the treadmill at lunchtime...Bayside took care of the kids and their lunch! My older is slightly under the weather -- just a cough for the last week, but no one else has caught it. She's strong as ever, not crabby, sleeping normally. So, she's going to swim team in a bit after a full-week's layoff. We figure this will either kill her or cure her. OK, gotta go to the pool!
Good runs to all !!!!
ETA: Mariposai -- DRAT on that ill-kept dog and it ruining your favorite route.
GOALS 2012: UNDECIDED
GOALS 2011: LIVE!!!
Carolyn
Bill, speedy 12 miler today! I sent you a message about meeting for dinner in Denver.
Must be MLR day as I see Perch ran 13.1 and Mari ran 12!
Bruce, get with the program - you seem to have done a tempo run on MLR day. But nice tempo run, anyway.
Deb, good luck with your upcoming surgery. The 22nd is DD's 17th birthday so hopefully a lucky day all around.
I ran yesterday so today should have been a rest day but it's sooooo nice out - 55° and sunny. And we had a power failure at work at about 11:45 so no point staying at work. So I did an easy 3 miles walk/run, about 11:45 avg pace. I ran on the parts that were dirt or mud or grass, and walked on the paved parts. My sore leg really doesn't tolerate running on pavement. And I was workin' on my tan again.
I hammered down the trail, passing rocks and trees like they were standing still.
Tammy