posted Apr-26-2007 04:09 PM            

quote:

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Originally posted by glidegal:
DH--yes, that song was running through my head...I think there's something to it!!

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glidegal,

Very danceable song, huh? At first, I thought it might be Scissor Sisters.

quote:

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I did the 5K as a suggestion from which to build other projected times which I now have. In doing that I had a blast---I'll probably do more because they are a fun change from long, slow workouts or longer races... It won't be my chosen race, just a way to track some progress.

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Also, you can treat 5K's as your speedwork. That way, you don't have to worry at all about what kind of track workouts to do. Unless you like to do track workouts. In which case, just do whatever kind of track workout is fun for you, and don't spend a lot of time thinking about them.

Sub-four-minute milers may need to tailor their track workouts carefully to their goals, because they are out there working on the edge of human potential. You and I are part-time athletes and don't need to be so fussy: whatever kind of workout we enjoy will probably work best for us, not to mention motivate us to actually get our butts to the track.

quote:

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Yup, you're right on: longer distance, gradually... this advice coming from the guy who ran a marathon with little training under his belt ;-o

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I knew I would get hurt running the marathon, because I wasn't physically prepared for it, and I did get hurt. I ran the race with full consciousness of what I was doing. And I accept the consequences, which I foresaw.

quote:

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Now that I am running again, I have abandoned the gym--bad practice. I need to get back in there a couple of alternate days a week, but the lure of sleep is too strong.

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Try not to exercise at the expense of your rest. It defeats the purpose. You need your rest as part of your recovery from the last workout. Sometimes I'll work out on short rest, but only if I know I can get a good long rest afterward.

quote:

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how are you recuperating?

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No running this week. I will try to run a mile on the treadmill Monday, and see how it goes.

In the meantime, I have been in the gym almost every day, crosstraining by stretching, doing calisthenics, and lifting weights. Even when you can't run, there may be lots of other things you can do to make yourself fitter and therefore a better runner.

Running isn't the only way to get fit, and if running is all you do, you won't achieve your full potential as a runner.

Dark Horse

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I'm a dark horse, running on a dark race course

[This message has been edited by Dark Horse (edited Apr-26-2007).]

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posted Apr-26-2007 04:37 PM            

I worked on a composition (?) track today and the curves seemed banked. I felt faster there even though I am a weaker, slow woman. Watch it, DH.

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posted Apr-26-2007 06:37 PM               

Thursday - Cloudy, 58 Degrees & Windy

6.04 miles - 47:04 (7:47) HR Avg139 Max 155
1 - 7:57 (129/145)
2 - 7:52 (137/142)
3 - 7:45 (139/143)
4 - 7:42 (141/145)
5 - 7:06 (150/155) Striders 20 sec / 20 sec jog
6 - 8:16 (137/153)
- :23 (131/134)

That 6th mile felt like a stroll in the park after those striders! I am actually looking forward to the interval workout tomorrow to see how it feels during and afterwards.

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posted Apr-26-2007 08:38 PM            

I think you are a dark horse who can be led to water but you can't drink. To knowingly run a race that you knew would hurt you shows lack of rational thought. Now you are rationalizing cross training.

{{{{{{Dark Horse...Let the force be with you}}}}}}}

{{{{{{You are going to the dark side}}}}}}

....Insert Darth Vader theme from Star Wars......

I get that you did it but I can't understand the lack of rational thought.

Raider

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posted Apr-26-2007 09:45 PM            

quote:

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Originally posted by Sun Raider:
I think you are a dark horse who can be led to water but you can't drink.

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I'll drink when I want to, not when anyone else wants me to.

quote:

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To knowingly run a race that you knew would hurt you shows lack of rational thought.

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Maybe I make some decisions for nonrunning reasons. Didja ever think of that? Didja?

quote:

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Now you are rationalizing cross training.

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No, I'm not. I'm just trying to do whatever I can, during this time that I can't run.

I'll be back, and I'll be faster. Um, eventually. Whenever my knee gets better. You gotta have faith, as Gandhi said. Or maybe it was George Michael.

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-26-2007 11:15 PM               

4 at lunch and 4 more after work, both just under 9-min pace on grass loop

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posted Apr-27-2007 07:55 AM            

I checked my resting HR this morning. About 47 or 48. Everytime I pressed the lap button (hidden under the sheets, blankets, and pillow) my DW would look around and eventually asked "What is that noise?" With my Boomer hearing, I can never hear the beeping.

Bill

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posted Apr-27-2007 10:15 AM            

As long as you bring up Ghandi, I will have to retire from the field. I cannot stand up to Ghandi. He is too powerful in the force.

He was a Jedi Knight (of sorts) you know? Yoda was modeled after him.

Raider

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posted Apr-27-2007 10:33 AM            

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posted Apr-27-2007 11:19 AM            

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posted Apr-27-2007 11:27 AM            

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posted Apr-27-2007 11:27 AM               

Ribs good luck in your race tomorrow, I look forward to hearing how it turns out for you.

"Grumblegal" sorry to hear about your shoe problems, I suffered through a similar issue last fall when I went out and purchased 4 sets of Asics Keyano's and ended up returning the 3 unused sets to get myself back into my Asics 2110's. Switching running shoes can be so problematic sometimes can't it. I hope you are able to solve your problem and that you haven't hurt yourself too badly.

It's raining pretty good out there today, I was really hoping to get in my interval workout on the track vs the treadmill...if it isn't raining too hard I will still do that otherwise treadmill here I come...YUK!

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posted Apr-27-2007 11:39 AM            

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posted Apr-27-2007 01:01 PM            

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posted Apr-27-2007 05:18 PM               

2.01 Mile Warm Up from home to the high school track:

17:55 (8:56)

1 - 8:57
2 - 8:57
.01 - :01

6 x .25 mile Intervals Fast - 5K pace - 15 seconds w/1:00 recovery walks

1 - 1:24 (131/159)
2 - 1:30 (141/156)
3 - 1:28 (139/152)
4 - 1:26 (143/155)
5 - 1:27 (143/156)
6 - 1:24 (143/159)

2.02 Mile cool down - 17:52 (8:51)

1 - 8:53
2 - 8:48
.02 - :11

This felt really good except that it was drizzling and I had to wear a windbreaker gloves and running tights. But overall I felt much better than expected and kept the intervals fairly consistent. I did kick it in the last five seconds on the last one when my watch started beeping to let me know it was almost done.

My goal for the .25s was around 1:33 give or take and I felt good right where I settled in for today. And as you can see my heart rate was pretty reasonable as well. Here is a link to today’s Intervals:

http://trail.motionbased.com/trail/activity/2579815

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posted Apr-27-2007 05:39 PM            

quote:

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Originally posted by bobscamman:
My goal for the .25s was around 1:33 give or take and I felt good right where I settled in for today. And as you can see my heart rate was pretty reasonable as well.

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Bob,

We used to do quarter-mile intervals on the track for high school cross-country. Maybe that's not what they recommend today: I don't know or care what they recommend today.

Anyway, my take on how and why to do intervals is--of course--different than what I read here in this group. We didn't run intervals to learn pacing or achieve a certain heart rate or anything like that. We ran intervals to build speed, and improve our anaerobic capacity, but even more, I think, we ran intervals to get used to running hard when our legs were tired and we wanted to stop.

Running intervals, in short, was supposed to hurt. We knew that, we expected to hurt, and we accepted it. Running intervals was supposed to train you to accept the pain, and run through it.

I wouldn't tell you how to train, but if I were running quarter-mile intervals, and was in the kind of shape you're in, I would definitely aim to run them under 1:20. The last time I had access to a track was last spring, and even though I wasn't in shape at that time--nothing like the kind of shape you are in now--I averaged under 1:20 for my sets of 6 X 400m. Over the course of a summer, if I kept at it, I would expect to bring that average down to 1:15 range.

It's just a different way of looking at things. I don't insist that it's better than anyone else's way of looking at things. But I think people get too caught up in their training, nowadays, in statistics like pace and heartrate. Let's get back to basics: in a race, the guy who wins, other things being equal, is the guy who's tougher and can take more pain. You can train yourself to get tougher, by running workouts that hurt. Let's not forget the value of doing that.

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-27-2007 09:42 PM               

Same as yesterday - 4 at lunch and 4 more after work ~8:40 pace on grass loop

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posted Apr-27-2007 10:11 PM               

quote:

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Originally posted by euphoric:
6 x 880

4:24, 4:04, 4:01, 4:13, 4:14, 4:10

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okok I'm slow, but I recover quickly.

Ave = 4:11. Now next time that is the target.
Oh heck, make it 4:10.
-crig

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posted Apr-28-2007 09:01 AM               

3.09 fast walking in 44:58 for a 14:33 m/m. This is the first exercise since the dreaded shin splint and subsequent painful run on Monday, and had no shin pain. Thanks Mr. Ribs for the ankle dances. They worked!!!

Now, the question is...do I go out and run now, or continue to walk for a couple more times? Does the absence of pain mean it is healed?

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posted Apr-28-2007 09:58 AM               

I'd try to run (which doesn't necessarily make it right) and if the pain is still there, stop.

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posted Apr-28-2007 10:15 AM            

quote:

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Originally posted by Dark Horse:
Bob,

We used to do quarter-mile intervals on the track for high school cross-country. Maybe that's not what they recommend today: I don't know or care what they recommend today.

Anyway, my take on how and why to do intervals is--of course--different than what I read here in this group. We didn't run intervals to learn pacing or achieve a certain heart rate or anything like that. We ran intervals to build speed, and improve our anaerobic capacity, but even more, I think, we ran intervals to get used to running hard when our legs were tired and we wanted to stop.

Running intervals, in short, was supposed to hurt. We knew that, we expected to hurt, and we accepted it. Running intervals was supposed to train you to accept the pain, and run through it.

I wouldn't tell you how to train, but if I were running quarter-mile intervals, and was in the kind of shape you're in, I would definitely aim to run them under 1:20. The last time I had access to a track was last spring, and even though I wasn't in shape at that time--nothing like the kind of shape you are in now--I averaged under 1:20 for my sets of 6 X 400m. Over the course of a summer, if I kept at it, I would expect to bring that average down to 1:15 range.

It's just a different way of looking at things. I don't insist that it's better than anyone else's way of looking at things. But I think people get too caught up in their training, nowadays, in statistics like pace and heartrate. Let's get back to basics: in a race, the guy who wins, other things being equal, is the guy who's tougher and can take more pain. You can train yourself to get tougher, by running workouts that hurt. Let's not forget the value of doing that.

Dark Horse

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Yes, at 31 to 34 I would run 16 or 20 times 400 meters hard.

Now I have to settle for 24 times 200 meters with a 45 second recovery.
The pain is just as intense in the last 100 meters.

Dark Horse, if you were 59 you would understand that some of us
cannot tolerate that type of intensity without breaking down.

I do agree that it's what you can do when you are really hurting that
counts in racing when you are trying to break the guy beside you ( or
covering someone's surge ).

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posted Apr-28-2007 10:21 AM            

Saturday April 27

AM 4 @ sub 7, 1 @ sub 5:40, 46F

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posted Apr-28-2007 10:55 AM               

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posted Apr-28-2007 11:30 AM               

Fred, that really was quite the workout and yeah one fast mile for "an old guy", I just hope I can keep it going like you, Jim, Ribs and some of the others here.

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posted Apr-28-2007 11:39 AM               

9.15 miles - 1:14:26 (8:08)

9:22, 8:30, 8:20, 8:02, 7:53, 7:45, 7:45, 8:09, 7:44, 0:53

Avg HR 136 / Max HR 159

This started out as a nice slow long run with a very easy warm up mile when somewhere around mile two a younger female runner named "Lisa" that we see frequently along our route and some of my running buddies know joined us. Well she picked up the pace and I ended up running with her and chatting and the next thing I knew we had thrown up a couple of 7:45's. This really felt nice and almost effortless as we just cruised. I was a bit disappointed when we parted ways around mile 8 and I was left running alone. I ended up slowing down to let one of my buddies catch up and we finished the run together feeling great. That last :53 seconds consisted of a nice little burst that I put in to cover the last .15 miles and figures to be a 5:53 pace. I have to say I am very pleased with how I feel after the Interval workout yesterday and today’s mostly easy run. I am feeling more optimistic about the possibility that I may be in that sub 20 range for my 5K next Sunday. I can tell you right now that unless something drastic happens that will be the plan.

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