I'm just getting over mine. It kicked my butt pretty well for a couple of days. I missed my long run Sunday and an easy run yesterday. Did a slow 6 today and will try to do the HMP intervals tomorrow that had been scheduled for today.
Yesterday, I went straight home from work, ate something, did a little prep work for today, and went to bed...at 8:00 pm. The sun was still up! I do feel better today. I was hoping I would as I had that strength run to do this morning at 5 am!.
PRs: 1:38:10 (HM) 3:32:46 (FM)
I got in my 10 miles today with 5 @15k-HM pace, which for me is 8:42-8:55. My splits: 8:54, 8:51, 8:55, 8:45, 8:38.
Pfitz says LT workouts are typically 20-40 min, and "slower" runners should aim for closer to 15k pace. So a ~45 min tempo run at 15k pace. Fast runners have it easier!
PRs:
5k: 25:05 (Sep 2011) 10k: 51:57 (Aug 2012) half: 1:56:46 (May 2013) full: 4:09:46 (Jan 2016)
SRD for me. Rainy again today...boo...I'm hoping it will not further aggravate this stupid sinus thing I've got. I think I've turned the corner on it and I don't want a relapse.
Paula: I agree that faster runners do have some advantages when it comes to training paces. I especially think they benefit on the LR as they can truly run it at a slower pace but still be clipping along.
mdawg - I wish I went to bed at 8:00 yesterday. We had a volunteer thing at work yesterday where we went to Detroit and worked on some older woman's house that needed repairs. I was on a ladder all day putting up ceiling drywall and it really tired me out. I guess my legs were all ready a little tired from the 10 miles + intervals of the morning. I was so drenched with sweat after I felt like I had just gone running. Drank about 2 gallons of water and never had to use the bathroom.
So of course I get home take a shower, and then after I sit on the couch, I am too tired to get up and go to bed and my lazy ass just sits and watches baseball instead of walking upstairs to go to bed.
PRs: 10k-44:36 (10/12), HM-1:44:55 (4/13), FM-3:41 (10/13)
Hi, guys. 6 miles tonight.
mdawg, enjoy the rest day.
NIck, LOL.
Damaris
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Rusk Runner
Know what you mean Nick. I stayed up to watch Lonesome Dove last night. Draggin at work today.
7.27 @ 9:21 avg tonight. Need to get to bed so I can cycle in the morning. Planning on about 20 easy bike miles tomorrow in the dark.
Happy running all!
PRs...5K - 20:36, 4mile - 26:15, 13.1 - 1:32, 26.2 - 3:42
Just Run!!!
22 Miles on the bike this morning. Avg speed was 18.7mph. Its getting easier.
Hey folks, it is not July any more!