Chu - That is exactly what they said.  As soon as I read what you posted I remembered the quote.

IT is 4:48 in the morning and I am still hemming and hawing about tonights workout.  I have 8 miles w/ 5x800 @ 5K pace on schedule.  My knee feels fine, I have some minor soreness in the interior of my shins (I attribute this to trail shoes on more asphalt than snow), and other than that I feel pretty well.  Of course, I will have all day to ponder if I should just take it easy and see if my legs feel 100% by next week.  Or I will hit my first interval and say yay or nay from the resulting feeling I get from it ( and I will have less than 3 minutes to think about it then.

Hansons question. Okay, so you can do the Speed at 5k or 10k pace. Does anyone know when you're supposed to use the 10k pace? Is it just preference? Or are you supposed to use the 10k pace on the longer intervals? I looked in the book, and they don't say anything about it.

 

Nachos, am I getting faster? I dunno. This is the first real structured plan, with speed work, that I've done. I've never raced anything shorter than a half, so I'm not sure. I hope I'm getting faster! I'm shooting for 1:43 at my spring half, which would be a 3 min pr, but I'm kinda wondering if I'm capable of more. But, boy, you're on a shoe binge lately!

In the purchased plan that I'm using the only place 10k pace is ever used is on the progression runs that end up with 1 mile each at MP, 1/2MP, and 10k paces.

My 5k pace from my PR (22:46) last Sept is 7:19 pace.  I did look in their book and for a 5k goal of 22:30, it lists a 7:20 pace for the intervals so I figured that seemed to match.  So I've been aiming for 7:19.  But I do try to do them a few seconds faster if I can.

Since we are talking Hanson and interval paces, are you guys using your current 5K pace, your goal 5K pace, or your 5K pace from the big chart in the book that corresponds with your FM or HM goal time?  My 5K pr is 7:23/mile, but that is from last April.  I plugged in 7:15 for my 5K pace and have used that, but have only done one speed workout.  Just wondering what you guys are doing?

I'll check the book again but I thought they said something like since we know people tend to run faster than prescribed, we ask you to do these between 5k to 10k pace.  So I assume they want you to do it closer to 5k pace.  I'm doing all of mine at 5k pace anyway and I only have TWO LEFT!!!!

 

And you are definitely running the speedwork faster than me! I couldn't hit the paces you do.

cbus - ^This! I would do all of it at 5k or maybe last few weeks at 10k before strength starts. Another option is to do 5k or 10k depending how you feel that day. I think if this is first time you're really training for a race then you'll do lot better than 1;43. First time i did any kind of quality work few yrs back I took my HM PR from 1:53 to 1:41. A friend sent me advanced Hanson HM plan, but have not really looked at it yet. Set-up like marathon plan, but tempos at goal HMP.

ap - nice splits! Congratz again!

Morning Donuts! I was tired this morning and really did not feel like getting up, but knocked out 5.7 miles anyway. i was shooting for 7, but at least got bulk of the miles in. Miles were flowing too in my Pre13s so glad I got my run in afterall. Tempo day tomorrow.

Love all the Hanson talk in this group. It will have me well prepared when I start my plan in July.

Interesting stuff on the Hansons intervals. I'm doing all my speed work at McMillan's paces based on my 5k PR. Most of the shorter intervals (800m or less) are faster than my actual 5k pace. So far it hasn't been an issue and I'm actually getting a little antsy to run a 5k again and see if I can't PR anew.

1:45 easy run today. Woke up feeling exhausted. I had weird dreams and such but still not sure why I feel so tired when I got 9-10 hours of sleep. Going to chalk it up to peak training unless I start to feel like I'm coming down with something.

Banshee, I think you are likely faster since your last 5k and as long as you can complete all the intervals at the faster pace, I say go for it

Rollcast - No, I am most certainly NOT growing to love them.  I can't wait til I'm done with them. Only 2 weeks to go!  Sorry the tight pants theory proved wrong.  Do you have ideas for other possible causes?

cbus - I agree with Jedi. I'm expecting a big improvement from you!

Jedi - Nice job getting the run in this morning and good luck on the tempo tomorrow.

Another thought regarding the Hansons plan.  It seems to be a very smart program. They give you just enough recovery to hit the paces on the next workout. I am always wondering if I'll be ready for the next workout but when the time comes, I can do it.  It's starting to grow on me a little (and I hated it at first).

Much needed SRD for me today.

Good morning!  6ish TM miles yesterday and abs, cycling, and stretching this morning at the gym.  Busy day in the ATL yesterday.  Had no time to post.

Weird thing happened to me at the end of my run yesterday.  I had the normal tightness, then toward the end, it started to hurt.  Not badly, but following my doc's direction, I stopped.  I stretched and it was tender so I knew I would be sore.  Mind you, this is a different area than where the tear was.  It's lower down in the soleus.  Anyway, I'm finishing my stretching and I feel this weird tug and "pop" like feeling in that area and up towards the injury.  It wasn't comfortable, but it didn't hurt, if that makes sense.  I was quite upset as I was afraid I'd pulled or torn it again, but it didn't feel like that at all.

Fast forward to my evening session with my trainer.  She works on it and tells me it's more pliable than it's been since the injury.  What she's doing is uncomfortable, but not painful.  She tells me that last week, I would've been off the table if she tried the same thing.  Also, the knotty hard tissue is significantly reduced.  Her opinion is that the "tug and pop" thing was some or all of the adhesions releasing.  I'm cautiously optimistic that's the case.  It's stiff today, but not really painful. I'm going to wait a few days until the stiffness is gone before I try to run again.

Also going to look for neutral shoes on Saturday and I want to be able to jog/run to test them out.

No time for shout outs since I wrote a novel.  Sorry!