Monday workout;it was the experiment I've been wanting to do...I'm kind of a numbers junky...
20 minutes on elliptical warmup 1/2 mile on treadmill at each inclination, speed adjusted for 79% to 83% HRR.
(inclination(%) @ speed (mph))
= ( 4.5% @ 5.5 mph),(4.0 % @ 5.7 mph),(3,5 @ 5.8),(3.0 @ 5,8),(2.5 @ 6.0)(2.0 @ 6.2 ),(1.5 @ 6.4),(email@example.com),(firstname.lastname@example.org),(email@example.com)
Soooo, 0.30 mph is about equivalent to %1 inclination, at a fixed intensity.
There was probably some drift in HR because of fatigue but I can account for that by running the sequence in reverse later this week and averaging out.
Vigil said that you have to change the stimulus every 6 weeks, so I'm going to try faster recovery workouts for the hard days.
Monday - 8 miles easy, humid
Tuesday - 3 mile warmup @ around 7:30, 2 min. and 12 seconds @ mile? pace, 2 miles @ half marathon? pace, 2 min and 12
seconds @ mile ? pace, 1 mile @ 15 mile? race pace, 64F and 87%
Wednesday - 7 miles untimed, 68F and 94%
Take care of yourself Ms B
Bob - I'm beginning to appreciate your handle!!
Hiya Ribz - got rain? Hi sierra and Fred
12 moh this morning in typical weather. Between the quality workouts I've been doing these past couple weeks and the weather; I'm a bit tired. Ran an avg of 7:56 miles this morning. Not hard/not ez. Just wet.
Tomorrow have 2 ez 5.75 mile runs. Fri. 10 miles ez moh. Sat. will attempt 18 miles at marathon plus 10% or 7:35 avg pace. It's blowing harder than ever this week and my long run course is out and back so may have to be satisfied with effort instead of time. We shall see.
The error made by younger runners training in the heat and humidity, is not being able to judge their progress and pushing
even harder to see results. If you push too hard the body will peak in August and not October for the good racing weather.
Been there, done that.
"Has Alan Webb been running 200's in 24 in practice over the last 3 weeks? Or, running 26.5-27.5? I used to think (1981-1986) that you had to run 24's in practice, or 51's for the 400, to be ready to race. Problem, the system you are working is lactic acid tolerance/speed, and your body then moves to peak. In 1992, I did not run a 200 under 26 until after the Olympic Trials on June 20th, and I think the date was in early July. And was I sore after this workout in London, which carried into the Nice 1500 where I was 5th in 3:33.
When I trained fast, I started my peak, and raced fast early in the season. When I trained for pace in a mile race (57 400 pace), I was able to race well early on, and most important to me, peak at the right time of the season. The concern is that you will not be as sharp to qualify, and like 1988, I did not make the team. 4th in the US champs in 1991, 3rd in 1993 US champs, etc. "
A guy who use to post in the Competitive Wire ( 5000 m. = 13:48 ):
"After our race in Ottawa a handful of us went out for some refreshments. It was this hodge podge of young guys and old guys, but everyone was a running a geek. Part of the conversation got into a the concept of change of pace training and race preparations workouts. During my SFU days we did a weekend workout during the track season where you did 5 x 1000m off 3mins rest but you alternated hard 200s under or around 800m pace with 200m float. Back then it was a tough strength workout. The biggest thing I found was that you got very good speed development and great kicking abilties, without being totally beaten up the next day.
I think that since these sessions cannot be measured very well by science they often get overlooked in many modern day training ideas, but in the real world they can be the have a major impact. I am not saying ignore the shorter harder intervals, but rather that either doing more of these will help one's tactical abilties and also lead to less injuries and breakdown.
As I moved up to the 5-10km I kept on doing the session, but now it was more speed. We also shortened the interval break to 2mins, slowed down the hard 200s to mile or just under mile pace and sped up the floats to the 35-40 sec range."
Track and Field North
Moving up from 3000 steeple and the future greatest distance runner from my city:
2 1:04:09.2 Half Marathon LOISELLE, MATT. I played basketball with his dad.
Same workout as Monday, twenty minutes warmup on elliptical followed by treadmill running, but in the opposite order this time, every half mile increasing inclination and decreasing speed, all the while maintaining about 80% HRR. At the end of the workout today and Monday, I try to run fast for a quarter mile at the highest inclination to get a measure of max HR.
Combined data sets give me a more accurate figure: 1% inclination is equivalent to about 0.38 MPH in terms of exertion.
This is kind of a fun for a treadmill workout. You end up with over 5 miles without hammering yourself too much or getting too bored at one pace.
I've spent a couple of days trying to log back on to Active. I bought a new computer and then I couldn't log in to Active. Finally, I succeeded
Ribs, to open the garage door at 6 am and feel a 85 degree heat, is....hot. Seriously hot. To get in 8 mile is an accomplishment.
Sunday for me was 10 miles. The tentative plan was for 8 but found that to run back to the car would bring me to 9.5 and decided to go the extra half mile. 10:50 pace, just slow and easy. I kept thinking how, a month ago, I wasn't sure I'd run that distance again anytime soon due to the hip. So glad to get that in. Monday, a 2 1/2 mile walk. Tuesday, 4 mile run with my friends from work--I love running with them. We always pick up the pace a bit. 4.6 today at work with 4 hours sleep. I've gotten some much needed naps in, KS. Today as well. I REALLY needed them today. Glad I was awake enough to run, if only I could remember where I went
I hope everyone is well. --SierraLauren
5:46 AM 90 minutes total - 60F and low humidity
5 miles @ sub 7 with one 40 second surge,
8 times 40 seconds hard with a 20 second float = HR 162
800 m. walk ( heartrate dropping to 88 after 5 minutes ),
47 minutes jog, most of it with Bill,
90 minutes later HR 51
Fred, I am assuming you are speaking of picking up the pace during the recovery portions of a speed workout, as opposed to running faster on recovery days. The latter is kind of dangerous I would think.
I'm running well, if not fast. Yesterday was 7 easy and today 8.3 brisk. With tomorrow and Saturday to go this week I have over 37 miles. Today was a cakewalk: 72 degrees and a light drizzle. Spareribs
Today is my one year anniversary!of open heart surgery. I am working now with a new aortic valve and three new coronary arteries, an entire washing machine motor, to quote Tigger! I've been looking back over the year to consider what I've accomplished so far, and the highlights are:
--I'm running about 30-35 miles per week, not great, but about all I can do right now.
--I've run 5-6 races, including a half, and have gotten my fiveK time down to a 7:57 mile. Still working on it and expect it to come down a lot in the fall.
--Ran a 52.6 mile week, and will probably have 50+ this week too.
--Ran a 20 miler, not because I was training for anything, but just to see if I could, and that worked out okay.
--Other than an occasional muscle pain here and there, I have had no significant injuries since coming back. I do flexibility and core work faithfully.
--Am signed up to run Hood to Coast end of August. Should be fun, and I was flattered to be invited.
So this year has been kind of a recovery, and I am hoping that next year I can build on it for better race performance. It's all new to me of course, so time will tell. Spareribs
Ribs - that list is a good reminder for you and us. We often take for granted every day, month, and year.
Last night was to be ez but training partner wanted to mix it up. W.U. mile 7:22 and it was the slowest. 2nd mile 5:51 with balance making the o.a. avg 6:40 for 5.75 miles.
Legs a bit rebellious this morning but covered 9.75 miles of hills at avg pace of 7:48. Tomorrow is the big workout for the week. Starting at 5:30 as it's the coolest and darkest part of the day. Hope to be mostly done shortly afer sun up.
Have good day all.
Ribs, I'm happy for your accomplishment, and yes, recovery can be as slow as possible. When people go by, I let them go.
Nice workout, KS.
Friday - 8 miles very slow, 64F and 73%.
Temps were mild today so I had no weather complaints, but legs were tired. 6.7 slow followed by a flex workout. I need a 6 miler tomorrow for a 50 mile week.
Fred, don't forget to start a new thread tomorrow, and all you new folks look for a new thread for August. Spareribs
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