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Mr Lambchops

562 posts since
Dec 13, 2004

90. Oct 3, 2005 4:15 PM

in response to: RalfM

Omni: I found the following on Coolrunning. Next time on the track, you should try it. Does it fit your 5k PR ? Hey.. TurtleB, RD, Acidosis, same question for you here.

(...) the best pace I can hold for 6x1k (with 1:30 intervals) is my 5k pace. Average is about 4:17 (21:15).

Guest

91. Oct 3, 2005 8:23 PM

in response to: RalfM

Hi Gang,
Thanks for the great run on Sunday, it was a please to meet all of you in person.
It was a great turn out, great weather <br/>It will be a couple of weeks before I am able to run with the group again.<br/>I hope to make it to a Thursday run soon.<br/><br/>Glad I had the opportunity to find some new running partners

<br/>It will be a couple of weeks before I am able to run with the group again.<br/>I hope to make it to a Thursday run soon.<br/><br/>Glad I had the opportunity to find some new running partners

Cheers!!!

dragonsrouges

1,068 posts since
Aug 16, 2007

92. Oct 3, 2005 9:05 PM

in response to: RalfM

quote:<HR>Originally posted by Mr Lambchops:
Omni: I found the following on Coolrunning. Next time on the track, you should try it. Does it fit your 5k PR ? Hey.. TurtleB, RD, Acidosis, same question for you here.

(...) the best pace I can hold for 6x1k (with 1:30 intervals) is my 5k pace. Average is about 4:17 (21:15).

<HR>

Lambchops (hmmm yum, I'm getting hungry) and Omni :

Depends on the person of course but for me, I ran my 6 X 1k (1:30 recovery) faster than my 5k pace. About 10-15s/k faster than my 5k pace. But then again maybe that means I have bad endurance. If you can call 5k endurance. I think it's accurate for most people though. Sounds reasonable.

Runningag :

Maybe it's too hot for tights during the day but in the middle of the night, it's quite chilly!!!

omni3

264 posts since
Dec 14, 2007

93. Oct 3, 2005 9:56 PM

in response to: RalfM

Chops: 5k race pace is pretty accurate for a 6x 1k!

dragonsrouges

1,068 posts since
Aug 16, 2007

94. Oct 4, 2005 5:27 AM

in response to: RalfM

I think we are having a heat wave... put away the tights for now guys...

grommit070

882 posts since
Dec 14, 2007

95. Dec 26, 2007 10:20 AM

in response to: RalfM

......so you see how distressed the Weather Gods get when you mention Chops in Tights.....

Ran round the block last night, 1st time after a fulll week's rest... everything felt just fine. I used to do this route 2 or 3 times a week which now seems a like a lot of time on concrete sidewalk dodging cars... ho humm

grommit

http://This message has been edited by grommit (edited Oct-04-2005).

Mr Lambchops

562 posts since
Dec 13, 2004

96. Oct 4, 2005 11:17 AM

in response to: RalfM

DR, Omni: Interesting. I thought 1:30 intervals were pretty short for a full lap recovery. But pretty long for a 200m jog. That's why I'm not convince about DR conclusion on her lack of endurance. Have to try it.

Joeboxter

271 posts since
Dec 14, 2007

97. Oct 4, 2005 1:31 PM

in response to: RalfM

I came across this and thought it was kind of cool. Useless, but cool.

http://svs.gsfc.nasa.gov/vis/a000000/a000000/a000092/index.html[/URL" target="_blank">

runningag

434 posts since
Dec 14, 2007

98. Oct 4, 2005 8:12 PM

in response to: RalfM

Today I did a return trip jogging to the 400m track besides the Big O. Once there I did two 1000m trials, in order to know my strength these days.

First 1000m on a 10k pace in 4:21, I was a bit disappointed
Second 1000m on a 5k pace in 3:59, I was happier, but I know that I can't keep that pace for a 5k race.

So, if I run a 5k race this weekend, I'll be happy if I make it under 21min and happier under 20:30.

Silly Sally087

1,244 posts since
Dec 14, 2007

99. Oct 5, 2005 12:52 AM

in response to: RalfM

quote:<HR>Originally posted by runningag:
So, if I run a 5k race this weekend, I'll be happy if I make it under 21min and happier under 20:30.
<HR>

Me and my kids would be happy with a 5k under 45 min., even under 50 min.

Good luck with your race RG!

Sally

p.s. Alright folks, which night is better for a Hurley's ... Mon Oct 17 or Wed Oct 19? 7:00 or 7:30? Let the people speak ... quickly now ... help the organizer out ...

------------------
"Follow your bliss"

runningag

434 posts since
Dec 14, 2007

100. Oct 5, 2005 7:44 AM

in response to: RalfM

Monday Oct. 17 is better for me, even a day after Toronto Marathon, 'cause Wed. Oct. 19 I'll be in a plane in my way to Delhi.

Silly Sally087

1,244 posts since
Dec 14, 2007

101. Oct 5, 2005 9:00 AM

in response to: RalfM

Actually, Mon Oct 17 is a better day for me too!! Who else agrees? Shout it out folks!

Sally

Df7

926 posts since
Dec 14, 2007

102. Oct 5, 2005 9:50 AM

in response to: RalfM

Good morning Sally - I have something both evenings but can come by on the Monday evening...probably closer to 7:30 - I hope to hear race reports ! Have an excellent day, thanks for organizing this again. Df

rolyone

1,081 posts since
Dec 14, 2007

103. Oct 5, 2005 10:05 AM

in response to: RalfM

October 17 is fine with me.

Worked out on a treadmill for the first time last night. I think I started with the wrong program Hill Climb!! what a killer. starts out at a 0 % incline then slowly progress to 15% ( 2%, 4%, 6% 8% 10%, 12% and 15%) the little graph is a bit deceiving because the graph shows a downcurve after you worked your way up to the 15%. but it only decrease the % of the incline then slowly increases back to 15%. So basically your running uphill the whole time at different intensities at least I got to control the speed. It a tough program that will come in handy during the winter but I should of stuck to a basic 5 k program before Ottawa.

have a great day all.

Roly

omni3

264 posts since
Dec 14, 2007

104. Oct 5, 2005 11:04 AM

in response to: RalfM

Sally: I'm working both nights.

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