Sat. August 15
5:45 AM 9 miles recovery, 66F and 94%
Indoors - basketball 75 minutes, weights 15 minutes
Sun. August 16
5:51 AM 11 miles recovery, 75F and 83%
Thanks Spareribs I think I remember you from the old board when I was more active on line. Formerly known as rnninfool. Got the 16 in today with 3 other 50+ folks. When we got to mile 14 we stopped and played in the fountain in front of a local condo complex...that must have been quite the sight...LOL. 16 at 8:35, tommorow is recovery run 6 at 9-10 pace. Hope it cools of here soon running about 90 out right now.
Monday August 17 - Indoor Track
6:30 AM 10 minute warmup,
8 times 100 meters hard- 10 to 12 second float- 100 meters hard with a 130 m jog recovery
3 minute jog
8 times 100 meters hard- 10 to 12 second float - 100 meters hard with a 130 m. jog recovery
10 minute warmdown
2 hours basketball
Heart rate 162 in the 100 and the float on the second set.
Hi all---I'm sorry I've been so absent. Once I arrived in Vermont, it was a crazy busy schedule, especially with my mom here. I didn't have much time to log on.
I have a lot of reading of your posts to catch up on when I get back.
We're waiting now in a hotel lobby for a ride to the train station. Then its four days back to Calif.
I didn't run as much as I usually do this past two weeks (no long run) but ran almost every day (4 or 5 miles) along a river and on a dirt track.
Muggy, though. Still, I love to run in Vermont. I ran around a hotel numerous times this morning and on the treadmill for 5 miles. I lost weight before the trip and I
seem to have kept it off, though I've taken advantage of the good meals on the train. Stress and constant movement has kept it off, I think. We
had a little bit of a mishap coming out. Our sleeper car had an electrical short and fire. We had to evacuate to another car
but all was well. We arrived ahead of schedule.
Have a good week everyone, and talk with you later.
Wow Fred - 162 bpm for you? You must have been flying for YOUR heart rate to get that high. Mine can get that high just thinking about running sprints.
Sierra - glad to hear you're still with us. You and your posts are missed. Hope you have a safe trip home.
This morning I decided to let the run and my training partners come with the plan for our 5.75 mile run. IF they ran easy; I would too. If they picked it up; I had to cover. Started with 1st mile at 8:15 and then we picked it up to where we finished with 7:06 pace. So last 4.75 miles avg. about 6:35 +-. Didn't wear my garmin but felt like splits were pretty even. Only 77 degrees this morning but about 85% wet factor. And absolutely no breeze. Running this fast this morning allowed me time to get home, shower, and back downtown to answer a jury summons. Picked for a panel and then dismissed. Perfect day so far!
Oregon 40/30 Workout
This workout (or variations of it) was very popular among runners in the 1970s. The original version was supposedly 12 laps of alternating 220y in 30 with 220y in 40 for a 3M time of 14:00 (the fastest runners would continue beyond 3M). I saw an elite roadie do this session and run 13:53 for the 12 laps. A world class miler I often ran with did 8 laps in 8:57 by alternating 27s with 40s.
Twists on these variable speed things pop up in running lore from time to time. John Walker reportedly ran 2M in 8:45 by "floating" the curves and sprinting the straights. Alberto Cova was said to run 12 x 400m (with rest periods) averaging 58 while alternating fast and slow 100m segments. Then there is the DeCastella version, which uses a moderately fast 400m followed by a "float" 200m (12 laps total). Deek used this one year-round, running fairly strongly but within himself when not readying for a race, and focusing more on speed as a goal race neared.
runningchicken - we could have run together this morning. 5:30 a.m. 77° and 90% humidity. 12 miles of hills at 7:43 avg pace.
Took yesterday completely off from running. Felt strong today but didn't push it any.
Morning to the rest of you and have a great day.
One would expect nothing less. The strength it takes to shear steel is what carried Kratochvilova to women's world records in the 400 (47.99) and 800 (1:53.28) meters last summer and to gold medals in both events at the World Championships in Helsinki. However, she wasn't in Los Angeles to set any records. "No," said her interpreter, Jan Popper, a Prague sportswriter. "This race tonight is for-how can I put it?-for refreshment. A test of her training."
Kratochvilova had been in town for two weeks and would stay two more. "We're here to do pre-Olympic studies on her acclimatization," Popper continued. "Everyone knows that after you have come through many time zones there are days, the third, the fourth, when you feel terrible. But Europeans are now believing in a second weak time, around 11 or 12 days. It's true for many. But Jarmila never felt it."
Instead, she put in two hard training sessions a day, doing such things as 15 brisk 300-meter intervals of 47 seconds each, with 100 meter trots in between. Miler's work. "The philosophy of her training," said her gently smiling, roly-poly coach, Miroslav Kvac, "is that building endurance doesn't have a negative effect on her speed."
Indeed, it has been the slow accretion of endurance over the past few years that Popper credits for Kratochvilova's remarkable improvement at a relatively advanced age. She turns 33 this week. She didn't break 53 seconds in the 400 until she was 27. When she was 29, she ran a 49.46 to finish second behind East Germany's Marita Koch in the Moscow Olympics. She didn't take up the 800 in earnest until she was 31. She became the world-record holder at 32."
Wednesday - 8 miles recovery.
Thursday - August 20
6:20 AM Outdoors - 2 mile warmup,
8 times 40 seconds hard/ 20 seconds easy, 2 times 60 seconds hard/ 30 seconds easy
10 minute drive to an indoor track
1 mile warmup, 12 times 70 meters hard/ 15 seconds float
Basketball 60 minutes, weights 15 minutes, warmdown 2 miles slow
Intervals this morning at 5:30am. 80 degrees with 90% RH. 7 miles with 1 mile warm up then 1/2 mile at 6:00min/mile pace then 1/2 mile at 7:30 pace. The first 4 were right on time the last 2 were noticeable slower, I think the heat caught up to me. Long run on Sunday 12 miles on dirt roads through the woods really looking forward to this run.
Been missing this week.
Yes rnninfool, I recall your handle on CR.
Have run every day this week. Wednesday I did a light track workout and just for fun did 4 x 400 all out with full recovery just as a check of leg speed. Pretty pleased with 1:36, 1:32, 1:30, 1:30, then a 38 second 200. This means I am half as fast as Bolt in the 200!
6.5 today in 72 degree temps after a rainstorm, which allowed me to pick up the pace a bit and get just under 9's at 8:52. A 4-miler tomorrow gives me a 40 mile week. Spareribs
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