posted Jun-19-2007 10:33 AM            

Today when we hit about 3 miles into the run, she says, "Running on a treadmilll is simply not the same..."

I tend to agree. I would honestly try to get outside as much as possible. Yes it will be warm, but part of racing is being acclimated to the heat and outdoors.

Do you do any of your 10+ mile runs outside? Any hill work as well? You can simulate uphills on a TM, but in my experience it simply isn't the same, and of course downhill is another thing entirely.

I did a 3 mile tempo run today @ 7:05 pace, and this included a few decent climbs and descents. I'm not sure how I could have achieved the same workout (much less in 95% humidity ) on a TM. Our 5K's around here are anything but flat, so I like running tempo's with a few decent hills to help simulate what I'll be experiencing in the races.

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posted Jun-19-2007 10:49 AM            

also, trust the tinman, he knows of what he speaks. you don't need to run faster than 5k pace to improve your 5k time. 5x1000 at CV pace with 1:00 minute rest intervals WILL MAKE YOU FASTER and has the added benefit of not killing you so you can get quality into some of your other weekly workouts. the short rest is what gives the workout its edge.

i have done 6x800 CV intervals a bunch of times and the hardest part of them is keeping to the (slightly) slower pace. when you finish the workout you feel like you worked hard, but you won't feel wrecked like faster intervals will do.

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posted Jun-19-2007 10:54 AM            

quote:

---

Originally posted by Docster:
Michigan...I know you do a lot of treadmill running. My wife recently spent about 3 to 4 weeks of exclusive treadmill running, and is now getting back into outdoor running.

Today when we hit about 3 miles into the run, she says, "Running on a treadmilll is simply not the same..."

I tend to agree. I would honestly try to get outside as much as possible. Yes it will be warm, but part of racing is being acclimated to the heat and outdoors.

Do you do any of your 10+ mile runs outside? Any hill work as well? You can simulate uphills on a TM, but in my experience it simply isn't the same, and of course downhill is another thing entirely.

I did a 3 mile tempo run today @ 7:05 pace, and this included a few decent climbs and descents. I'm not sure how I could have achieved the same workout (much less in 95% humidity ) on a TM. Our 5K's around here are anything but flat, so I like running tempo's with a few decent hills to help simulate what I'll be experiencing in the races.

---

You are right it is a different kind of running. But I guess one of my standpoints is that if I run in 85 degree heat after work I will be slogging around dragging my poor body behind. I can always get a decent workout in with the treadmill any time of day.

The other point is with a 2 year old daughter I like to be close to the house so that if my wife needs me to watch her I can let my dauighter play while I run.

I was thinking about upping the mileage this week. I have 15 (all treadmill) miles run in 2 days so far. There was a thunderstorm this morning so I couldn't run my planned morning run outside. I just didnt run. I may run on the track this afternoon. But I am serious about waking up early and getting some morning runs outside as I did last year. Then I will run a few afternoon miles on the treadmill.

I love running outdoors it is a huge treat. Almost like I am a new runner again so even after 800 miles I am not burned out cuz I am looking forward to starting some runs outdoors. I set my treadmill to 1% slope to compensate for wind/etc but when I get outdoors and hit a downhill section it is like heaven as I never see this with the treadmill.

I estimate I run about 5-10% of my miles outdoors.
I have run a 19:14 on the treadmill with 0% slope...so I know the difference is big. But it may be more mental than anything. I need to learn to keep the pace outside with the wind and elements.

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posted Jun-19-2007 12:11 PM            

quote:

---

Originally posted by MichiganFlyer:
The other point is with a 2 year old daughter I like to be close to the house so that if my wife needs me to watch her I can let my dauighter play while I run.

But I am serious about waking up early and getting some morning runs outside as I did last year. Then I will run a few afternoon miles on the treadmill.

---

Michigan, I feel your pain. I have two kids, daughter, 6 1/2, and son, 3, so 90% of my running is at 5 a.m. (or earlier depending on how long i'm running) when everyone is sleeping. I have actually come to love running at that time of day, it's quiet, there are no cars and it is usually cool out. The funny part is that i used to think i was crazy getting up that early but every day i see between 5 and 10 other people out running and walking, so at least i'm not the only crazy one out there.

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posted Jun-19-2007 01:09 PM            

quote:

---

Originally posted by MichiganFlyer:
You are right it is a different kind of running. But I guess one of my standpoints is that if I run in 85 degree heat after work I will be slogging around dragging my poor body behind. I can always get a decent workout in with the treadmill any time of day.

The other point is with a 2 year old daughter I like to be close to the house so that if my wife needs me to watch her I can let my dauighter play while I run.

I was thinking about upping the mileage this week. I have 15 (all treadmill) miles run in 2 days so far. There was a thunderstorm this morning so I couldn't run my planned morning run outside. I just didnt run. I may run on the track this afternoon. But I am serious about waking up early and getting some morning runs outside as I did last year. Then I will run a few afternoon miles on the treadmill.

I love running outdoors it is a huge treat. Almost like I am a new runner again so even after 800 miles I am not burned out cuz I am looking forward to starting some runs outdoors. I set my treadmill to 1% slope to compensate for wind/etc but when I get outdoors and hit a downhill section it is like heaven as I never see this with the treadmill.

I estimate I run about 5-10% of my miles outdoors.
I have run a 19:14 on the treadmill with 0% slope...so I know the difference is big. But it may be more mental than anything. I need to learn to keep the pace outside with the wind and elements.

---

Try running with your incline at 2%, I own a landice L-7 treadmill and do all my runs at 2% incline, it matches the outdoors a lot better.

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posted Jun-19-2007 05:49 PM            

Fortunately, my stepkids are older and can fend for themselves -- usually the trick is to get dinner in the oven before I go out.

And, now it looks like we may run in the rain. It's been storming off and on today; we're sitting at 77 degrees and 82 percent humidity after a few hours of rain. Coolest it's been in months.

I know I should do longer intervals, but the organizer of our group speedwork night has declared this evening to be 3x5x300 with 100 recoveries. Will report back later.

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posted Jun-19-2007 06:23 PM               

Anyhow I tried 3 X 2000 meters today on the track. I was aiming for CV pace which I calculated to be 8:30 since my 5k time outside was 20:27 a few days ago. I thought this wouldn't be that difficult. Oh boy was I wrong!

I had a 1.3 mile warmup at the much too fast pace of aroun 8:30 per mile. I started out and my laps were pretty close to the 1:42 splits. It was tough but I could manage them. I did the 1st 2k in 8:28.

I took a 2 minute rest and tried to toughen up for the next 2000 meters.

I ran this next 2k in 8:25. Again pretty close on all splits.
But in the 79 degree heat I was so tired. I decided I would try to run a slow 2k to finish up. But I got a side stitch and finished 1 lap in 1:52....I strided out to approx. 1 mile pace for the next 200 meters (46 seconds) and ended my run for a total of 11.5 laps of CV pace (just shy of 3 miles).

So I failed to complete the 6k total but maybe it was a little too much. I have learned you cannot set a CV pace and then attempt to hit it when the temps are hot. Maybe next week I will try 5 X 1k with 1 minute rests at around 4:12 pace. Afterwards I did 4-5 sprints of about 100 yards on the infield grass and I got a lot of speed going. My stitch was gone and I felt pretty good with the speed.

Total run today 5.5 miles. 20.5 miles for the week/ 3 days.
Tomorrow will try to get outside at 5:40 AM and run 4-5 easy miles.

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posted Jun-19-2007 08:23 PM            

3x5x300s with 100 jogs and 500 between sets. Splits: 1:07, 1:12, 1:10, 1:11, 1:11; 1:13, 1:11, 1:09, 1:10, 1:10; 1:11, 1:10, 1:10, 1:10, 1:03.

Average: 1:10 - 6:20 pace, I believe. Ugh, 300s are miserable to calculate.

The 100 recovery makes them tough. Definitely feel the workout. Did the whole thing in 36:08, plus did 1200m w/u and 800 c/d.

Tired now. Bed time!

Hey, MichiganFlyer -- where are you in the state?

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posted Jun-19-2007 11:01 PM               

------------------
Big AND Fast is hard to do but I'm trying

[This message has been edited by danimal97tj (edited Jun-19-2007).]

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posted Jun-19-2007 11:05 PM               

CV reps will make you stronger and faster for a 5K. I haven't been doing them for several weeks (sore glute) and my 5K time is now a bit slow compared to my 10k and 1/2 marathon time. Call it aerobic speedwork without taking away from your much need "aerobic base".

After you CV reps are done, recover a few minutes throw in 3 X 200 progressing to 4 X 300 at a fast pace (800M pace in race season) with 200M recovery. Do all this within a mid week longer run.

------------------
Todd

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posted Jun-19-2007 11:54 PM               

You'll handle the 1k intervals at CV pace much better and end the workout feeling tired but not beat up. That's the whole point of CV running!

If your recent 5k time is 20:27, then your per 400m pace for CV is 1:42. So, if you are running 1ks, use 4:15. That's IF the temperature and humidity are similar to when you ran the 5k in 20:27. Otherwise, you'll have to adjust the pace.

IT does you little good to run long intervals faster than CV pace, unless you haven't raced in awhile and you need to sharpen up. Stick to the right pace and an appropriate distance per rep and you won't wipe yourself out. What's more, you'll feel good all week and race well, too.

Remember, CV, is supposed to be somewhat challenging but NOT HARD!! It it feels hard, you are going too fast.

Regular use of CV is very important if you want to run races well. I told a friend / coach tonight: "When you do CV weekly, you are never too far away from peaking. You only need a handful of faster workouts to peak."

Take care,

Tinman
runfastcoach@gmail.com

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posted Jun-20-2007 08:06 AM            

quote:

---

Regular use of CV is very important if you want to run races well. I told a friend / coach tonight: "When you do CV weekly, you are never too far away from peaking. You only need a handful of faster workouts to peak."

---

Can we discuss workouts for peaking? Here are the workouts I have done over the last ten weeks:

Week, Weekly Miles, Quality Workouts
04/15/2007, 20, 5K Race (20:24) / Cutback
04/22/2007, 35, 10 mile progression run; 2 X 1K @ 4:15 2X200M@:40
04/29/2007, 35, 10 mile progression run; 3 X 1K @ 4:15 3X200M@:40
05/06/2007, 35, 10 mile progression run; 3 X 1K @ 4:15 3X200M@:40
05/13/2007, 35, 10 mile progression run; 5K Race (21:19)
05/20/2007, 25, 15K Race (1:08:50) / Cutback
05/27/2007, 37, 10 mile progression run; 4 X 1K @ 4:15 4X200M@:40
06/03/2007, 36, 10 mile progression run; 5 X 1K @ 4:15 4X200M@:40
06/10/2007, 36, 10 mile progression run; 5 X 1K @ 4:15 4X200M@:40
Current week (06/17/2007), 36 (so far 18), 10 mile progression run (done), 5 Mile road race (Saturday the 23rd)

Progression runs have been first seven miles starting at ~9:00 pace finishing ~8:00 pace, last three miles 7:20 to 7:30. All other miles either EZ (8:30) to recovery (9:00+)

My next 5K is August 4, six weeks away. Any suggestions? My thought would be to continue with the 1K CV intervals and 200M striders along with the 10 mile progression runs.

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posted Jun-20-2007 08:22 AM            

i have a question about improvement gains. anyone here ever improve their PR by a big chunk? like over a minute improvement for a 5K?

i'm hoping (well, more than hoping since i have been working very hard lately) for one of those magical races where things just click and my PR gets smashed. realistically though, i know that gains in the 5K are usually small and hopefully steady...

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posted Jun-20-2007 10:11 AM            

quote:

---

Originally posted by joev9:
i have a question about improvement gains. anyone here ever improve their PR by a big chunk? like over a minute improvement for a 5K?

---

I started running in 2001 when I was 35. I race once a month, and have raced the same course a few times.

Not surprisingly, percentage wise, the most improvement came in my second year of running (2002). A June 5K went from 24:54 in 2001 to 22:45 in 2002 (8.63% improvement). A September 5K went from 22:47 in 2001 to 21:30 in 2002 (5.63% improvement).

Even though percentage wise the improvement did not appear as huge, my third year of running (2003 when I was 37) was when I thought a sub 20 minute 5K was possible. An April 5K went from 21:33 in 2002 to 20:18 in 2003 (5.80% improvement). Other races only improved by 2% to 3%. I lost a lot of weight that year, and also trained and ran my one and only marathon.

I regret running the marathon. I went from running 30 miles a week to 50 miles per week to quickly. In my fourth year of running (2004), I stepped back to 25 miles per week. Not surprisingly, that year my race times were mixed, speeding up in some, and slowing down in others. I gained some weight back too. I think if I had not run the marthon I would not have cut mileage. My best race in 2004 is actually one of my proudest though. A very tough (up hill) June 5K went from 22:14 in 2003 to 21:27 in 2004 (3.52% improvement).

Well.. this is probably more than you were looking for, but I'm having too much fun going down memory lane so I'm going to continue. My fifth year of running (2005) was taken away by three, non-running related medical operations. I was forced to stop running for most of July to December. I did set my 5K PR in an April race that year (an improvement of only two seconds - 20:06 in 2004 to 20:04 in 2005).

My sixth year of running (2006) was a big year for me as I turned 40 years old. It basically was ramping back up to around 30 miles per week. Race times pretty much were mixed - one going up the other down, each less then a 1% change.

So far this year I have been slower than last year. I hope to change that this weekend with a HUGE PR in a 5 mile race.

Here is the raw data:

Month, Distance, 2001, 2002, 2003, 2004, 2005, 2006, 2007
April, 5K, n/a, 21:33, 20:18, 20:06, 20:04, n/a, 20:24
May, 5K, n/a, n/a, n/a, n/a, 21:17, n/a, 21:19
June, 5K, 24:54, 22:45, 22:14, 21:27, n/a, n/a, n/a
June, 5M, n/a, 36:27, 35:17, 35:11, n/a, n/a, n/a
July, 4M, n/a, n/a, 27:45, 28:00, n/a, 28:34 n/a
August, 5K, 21:59, 21:27 n/a, n/a, n/a, 20:58 n/a
August, 5K, 22:35, n/a, 21:02, 21:46, n/a, n/a n/a
August, 10K, n/a, n/a, 44:15, 47:27, n/a, n/a, n/a
September, 5K, 22:47, 21:30, n/a, 21:40, n/a, n/a, n/a

edit to fix August 5K data

[This message has been edited by MaineRunner2001 (edited Jun-20-2007).]

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posted Jun-20-2007 11:48 AM               

quote:

---

Originally posted by joev9:
i have a question about improvement gains. anyone here ever improve their PR by a big chunk? like over a minute improvement for a 5K?

---

I have.

Jan '06 24:59
Apr '06 22:00
(insert 4 months of zero running for thrown back, surgery and recoup)
Jan '07 21:30
Apr '07 20:04

Obviously I don't race as often as some others probably and I really gun for these two races so that probably has a lot to do with the large jumps. The other thing is that I used to be a lot faster than I am now (about 18 years ago). It really feels like I'm just gradually getting my legs and speed back to where they used to be rather than this being my first time running at these speeds. I sort of feel that having been fast(er) previously has helped with the large gains as well. Granted it was a long time ago, but...

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posted Jun-20-2007 12:28 PM            

quote:

---

Originally posted by joev9:

i have a question about improvement gains. anyone here ever improve their PR by a big chunk? like over a minute improvement for a 5K?

i'm hoping (well, more than hoping since i have been working very hard lately) for one of those magical races where things just click and my PR gets smashed. realistically though, i know that gains in the 5K are usually small and hopefully steady...

---

I ran a 21:02 in Aprl and 2 weeks later ran a 20:22 which is my PR.

But course 2 the temp was much cooler and I did not lineup too far back to get slowed by slower runners. Everything did click on the 20:22 as well. I was feeling good. It was just one of those days. It was a PR by a HUGE 8 seconds. It felt like I couldn't have gone any faster. I had taken it to the next level. And I have found it is hard to bring it back to this level again.

I think you can only race as fast as your fitness level however. Knowing the course will help you run some seconds faster. I think your body also has a natural biorythum in which you peak at certain times of the month.

I ran a 20:27 solo the past week. While my 2nd fastest time ever I was still angry I wasn't close to 20:00 at first. But I realize shaving 30 seconds off a PR is very difficult and if everyone could keep shaving 30 seconds off their PR well then everyone would be running. Its not easy. You have to work hard and run smart.

My long term goal is 19:59 and I might beat that very soon if I have that magical race where everything goes right. But I must realize that 20:22 is my main goal to beat in every race. That is still a tough time to beat but much more possible than 19:59.

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posted Jun-20-2007 04:39 PM               

In your attempt to peak in August, considering the training you've done since winter, I recommend that you do a CV workouts for every week. Instead of the Long Progression run, I recommend that you do a tempo-combo workout.

Per week, do the following:

2 miles EZ, 5 miles at Long Tempo (called Tinman Tempo) pace (7:26 per mile, now). Then, run 4 x 30 seconds hill charges at about 2-mile race-pace. Cool down with a 2 mile run, including some 100s at about 1-mile pace. Start with 2 and add 1 per week. Jog 200m between each 100m strider.

So, each 2-weeks might look like this:

2 key workouts

1) CV reps: 5 x 1k at CV pace (currently 4:14 per km), jog 1 minute recovery. Then, run 4 x 200m at 1-mile race pace or 4 x 100m at 800m pace, jogging the same distance for recovery as the faster rep. 2 mile warm up and cool down.

2) Long Tempo. 2 miles EZ, 4-5 miles at Tinman Tempo pace (currently 7:26 per mile). Then, run 4 x 30 seconds hill charges at 2-mile pace (go by feel), jog down slowly between. 2 mile cool down, including 2-6 x 100m at 1-mile pace, jogging 200m between pickups.

The other days, run about 4-5 miles, Slow and relaxed.

1 other time during the week do 8 x 100m at 1-mile pace, jogging 200m between each.
------------------------------------------------
When you are 3 weeks from peaking, run the last rep of the CV workout fast (about 95% effort).

During the week of your peak race, skip the Tempo-Combo workout. Do only 3 x 1k at CV pace, jog 2 minutes (an extra minute) and 3 x 200m at 1-mile pace, jog 400m (instead of jogging 200m for recvovery). Do this 5 days before your race. Two days before your race, run 3 x 200m at 1-mile pace, jog 400m, duirng a 4-5 mile workout.

Don't make the mistake of resting the day before your peak race. It is a common mistake to avoid! If you must take a day off, do it 3 days before your race. I truly think the only real time to rest in the week before a race if it the race is a half-marathon or longer.

Take care,

Tinman
runfastcoach@gmail.com

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posted Jun-21-2007 06:04 AM            

Am still having trouble motivating myself -- know what I want to be doing but can't always get out the door. I'm taking two summer classes right now, and I'm also self-employed (freelance writer and marketing consultant), so I'm pretty busy right now. Hoping when classes are over at the beginning of July, things will come easier. No plans to race again until September, but I might if one comes up that looks fun.

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posted Jun-21-2007 12:18 PM               

There are 2 local 5k's that I'm going to run this year. I know Michigan Flyer races in the area so I'll mention that the first is in Portland (6/23) and the second is in Ionia (7/21).

In May (07) I ran a 25k. I did some tempo and a few interval runs before the race. It's the only time I've ever done speed work. I've done LSD work since this year's 25k (40-45mpw).
QUESTION: Will I gain anything in this years 5k time vs last years because of the speed work I did in March-April?

I guess I'll soon find out. The downside to these races is that I have to work nightshift the night before, then go directly to the start line.

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posted Jun-21-2007 01:15 PM            

I run four weeks “normal” mileage, and then one “cutback” week. For me a normal week is 35-37 miles, and a cutback week is 25 or so miles. Based on some of your earlier posts, I wonder if you think cutback weeks are a good idea?

If I include cutback weeks and implement your suggestions, I believe my schedule up to my next goal 5K road race (08/04/2007) will look like this (please let me know if I misunderstood something):

Week, Estimated Weekly Miles, Quality Workouts
06/24/2007, 25, Cutback/recover from 06/23/2007 5 mile road race
07/01/2007, 36, tempo-combo, cv workout, 8 x 100m
07/08/2007, 36, tempo-combo, cv workout, 8 x 100m
07/15/2007, 36, tempo-combo, cv workout with last 1K @ 95% effort, 8 x 100m
07/22/2007, 36, tempo-combo, cv workout with last 1K @ 95% effort, 8 x 100m
07/29/2007, 25, Cutback/taper, with following
- 07/30/2007 (5 days before race) 3 x 1k @ 4:14 with 2 minute recovery (not 1 minute) then 3 x 200m @ 44 seconds with 400m recovery (not 200m)
- 08/01/2007 optional off day
- 08/02/2007 (2 days before race) 3 x 200m @ 44 seconds with 400m recovery during 4-5 mile run
- 08/03/2007 do not take off (4-5 EZ miles)
- 08/04/2007 goal 5K road race
__________________

Just because I get a kick posting this, here is my year-to-date training:

Week, Weekly Miles, Quality Workouts
12/31/2006, 0, Off
01/07/2007, 30, 6 mile long run
01/14/2007, 30, 6 mile long run
01/21/2007, 30, 8 mile long run
01/28/2007, 32, 10 mile long run
02/04/2007, 24, Cutback
02/11/2007, 31, 8 mile long run
02/18/2007, 35, 10 mile long run; 4 mile tempo
02/25/2007, 35, 10 mile long run; 4 mile tempo
03/04/2007, 31, 10 mile long run; 4 mile tempo
03/11/2007, 25, Cutback
03/18/2007, 35, 10 mile long run; 4 mile tempo
03/25/2007, 35, 10 mile long run; 4 mile tempo
04/01/2007, 40, 10 mile long run; 4 mile tempo
04/08/2007, 35, 10 mile long run; 4 mile tempo
04/15/2007, 20, 5K Race (20:24) / Cutback
04/22/2007, 35, 10 mile progression run; 2 X 1K @ 4:15 2X200M@:40
04/29/2007, 35, 10 mile progression run; 3 X 1K @ 4:15 3X200M@:40
05/06/2007, 35, 10 mile progression run; 3 X 1K @ 4:15 3X200M@:40
05/13/2007, 35, 10 mile progression run; 5K Race (21:19)
05/20/2007, 25, 15K Race (1:08:50) / Cutback
05/27/2007, 37, 10 mile progression run; 4 X 1K @ 4:15 4X200M@:40
06/03/2007, 36, 10 mile progression run; 5 X 1K @ 4:15 4X200M@:40
06/10/2007, 36, 10 mile progression run; 5 X 1K @ 4:15 4X200M@:40
06/17/2007, 37, 10 mile progression run; 5 mile road race
(So far this week have run 10 mile progression run and 16 EZ miles. Tomorrow will run 4 EZ miles, and Saturday run 5 mile road race with 1 mile warm up and 1 mile cool down)
__________

Your posts are much appreciated.

[This message has been edited by MaineRunner2001 (edited Jun-21-2007).]

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posted Jun-21-2007 11:56 PM               

The schedule you typed out correctly reflects the suggestions I made. Have fun with it and please share your results, here and, if you don't mind, at therunzone.com/

Take care,

Tinman
runfastcoach@gmail.com

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posted Jun-25-2007 09:08 AM            

Many thanks to tinman!

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posted Jun-25-2007 11:09 AM            

Tinman, of course I do not mind sharing the results, and will keep you (and everyone else) informed.

Good running all.

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posted Jun-25-2007 12:07 PM            

My training the past 3 months has been fairly consistent. I’ve been getting out for about 1 hour 5-6 days per week. Most days I run EZ, 1 day I will run either a four mile tempo or a 40 minute fartlek 60 seconds on 60 seconds off. On Saturdays 1 run 2 miles to the local track and do 5x 1000m CV intervals (Tinman, thank you,these are awesome) with about 1 ½ min rest. Then I run home. If I am feeling good I will throw in another fartlek or tempo on one of the easy days (this hasn’t happened very much until recently). I live in very hilly area so every run that I do, EZ or otherwise, incorporates several good hills. I mostly run by time and by “feel”, so I don’t know exactly what pace, or distance, I am running most of the time, just a relative level of exertion on my part. I do have a 4-mile loop marked out and that is where I will do tempo runs. The EZ runs are a combination of off-road trail, and road running. The week leading up to this race I cut down significantly, mostly due to family things (apparently my wife and kid like spending time with me). I didn’t run Sunday 6/17 or Monday 6/18, Tuesday 6/19 was a 30 min fartlek, Wednesday 6/20 was 40 min EZ, Thursday 6/21 was 35 min fartlek, Friday 6/22 was 30 min EZ, and a big ol’ zero on Saturday 6/23 (I really wanted to run, but it was 11 pm before I was able to get out and at that point I thought a good night’s sleep would be more beneficial).

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posted Jun-25-2007 02:18 PM            

My training the past 3 months has been fairly consistent. I’ve been getting out for about 1 hour 5-6 days per week. Most days I run EZ, 1 day I will run either a four mile tempo or a 40 minute fartlek 60 seconds on 60 seconds off. On Saturdays 1 run 2 miles to the local track and do 5x 1000m CV intervals (Tinman these are awesome, they get you to run fast without killing yourself) with about 1 ½ min rest. Then I run home. If I am feeling good I will throw in another fartlek or tempo on one of the easy days (this hasn’t happened very much until recently). I live in very hilly area so every run that I do, EZ or otherwise, incorporates several good hills. I mostly run by time and by “feel”, so I don’t know exactly what pace I am running most of the time, just a relative level of exertion on my part. I do have a 4-mile loop marked out and that is where I will do tempo runs. The EZ runs are a combination of off-road trail, and road running. The week leading up to this race I cut down significantly, mostly due to family things (apparently my wife and kid like spending time with me). I didn’t run Sunday 6/17 or Monday 6/18, Tuesday 6/19 was a 30 min fartlek, Wednesday 6/20 was 40 min EZ, Thursday 6/21 was 35 min fartlek, Friday 6/22 was 30 min EZ, and a big ol’ zero on Saturday 6/23 (I really wanted to run, but it was 11 pm before I was able to get out and at that point I thought a good night’s sleep would be more beneficial).

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