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Tues Aug 25 - 59F and fog
Run 1.5 hours easy
Walk 1.5 hours
Wednesday Aug. 26 - 70F and 78%
6:06 AM 800 untimed, 3 @ sub 6:40, 4 times 80 seconds hard/ 40 second
float, 200 jog - 70 seconds hard, 800 m. untimed
10 minute drive, basketball 2 hours, jog 15 min. weights 10 minutes.
Nice cool day today, I am looking forward to running after work did 10 miles at a relaxed pace last night, and though I have shortened many runs this month because of heat the monthly total should be not too bad; better than last year anyway.
Ribs, I saw on RA that you had a birthday a couple of days back, Happy Birthday!
Fred, I am always amazed at what elite can do, in training as well as racing, they are so far above the norm it is incredible. I think this is true of all sports, sometimes, as in tennis, you can see it on television, but often you need to see the sport live.
Incidentally, I spoke to a women recently who used to be a decent rower, not elite but club level. her lightweight four could row 5k in 22 minutes, as fast as I can run the distance.
Intervals this morning at a comfortable 54F. 1m warm up, 1/2 mile in 3:00 1/2, mile in 4:00. Repeated 6 times over a relativly flat course 1 mile cooldown. Average pace 7:15. Did some stretching and core work. Tommorow bar-b-que for 400 people and run long on Sunday.
Good runs to all
Nice runs R.C. and SimonnR.
Thurs 5.75 miles a.m. at 7:01 avg pace. 5.75 miles p.m. at 7:35 pace
Fri. 10 miles of hills at 7:40.
Hopefully tomorrow 22 getting progressively faster the longer I go.
Temps are a few degrees cooler in the morning and humidity is down to about 70% but the afternoons are still breaking records. Well over 100 index this afternoon.
Read about the 2008 masters runner of the year. Can't find the article or his name right now. 47 or 48 years old and he ran 14:3X for a 5k. I have a long way to go!!
I think Ribz starts his HTC race today. Go Ribz
I'll second all the good runs everyone (Fred, Simon, RunningChicken) has had lately. It sounds like you've gotten some good runs in, KS, in training for your next marathon. AND, in that 100 degree index heat. I found in Vermont how draining the humid heat can be. I'm glad to be back in the dry heat, though I don't run in it....it's going to be 105 today.
I feel like I've been on the slow boat but that's just the way it is right now. I feel I should be doing my intervals in the 8:00 range. Last weekend, before my cold/flu set in, I did an 8:30 pace for a couple of 400s on the treadmill, and they felt OK. I think I generally run slower than I'm capable of but I'm accostomed to that and it seems to work for me. Still, when I read about the pace that you all run, I think I should pick it up more often than I do. As a measure, I use my fastest times in my late 20s, 30s for half-marathons, which averaged 6:15-7 mpm.
I ran 5 miles on Wed and 4 miles yesterday on the track. It didn't worsen the cold/flu any but today I may take off. I sliced my finger yesterday too while opening a can of dog good. It probably required stitches but I just bandaged it and ran. Got a tetanus shot just in case. The Santa Clarita half marathon is in November so I'll have to pick things back up again soon.
Good runs to all, and look forward to the race report, Ribs(z)
Thursday - 60 minutes recovery
Friday - Outdoors - 4 easy
15 min. drive
Indoors - 2 mile warmup
10 times 200 meters hard/semihard with a 25 second to 30 second jog recovery
5 times 200 meters hard with a 90 second jog recovery
Basketball 80 minutes
Saturday - 90 minutes recovery
Ritz - 12:56 for 5,000 meters.
"No doubt about it, Brad Hudson deserves a lot
of the credit for this, the majority of credit," said Salazar. "He'd
gotten him in great shape from all the marathon training, very
Salazar, whose training group also includes current NCAA and U.S. 10K champ Galen Rupp, immediately gave Ritzenhein a dose of speed training.
"We were very careful because if you give
someone too much stuff too fast, you can hurt them," Salazar said. "We
were very careful in bringing him into the workouts Galen was doing.
They wouldn't always run together.
"He ran workouts like he'd never done before,
showed speed he never showed before. Looking back he literally has not
had a bad workout. He's hit every single workout the last three months."
Salazar, Rupp and some other runners were
whooping it up outside Portland as they watched Ritzenhein surge to the
record. "Galen's going to be running these kinds of times," Salazar
said. "(Matt) Tegenkamp ran 13:04 a couple years ago. We need to be
breaking records from 15 years ago. How can we be getting better if we
can't break a record Bob Kennedy set (13) years ago? This shows we're
Props to AlSal for giving credit to Brad Hudson.
It was a beautiful morning here in north Austin, even now only 71 degrees. I have been wanting to get off of the treadmill and do some neighborhood running instead. Ramping up a weekend "long" run seems like a good way to get there. Did one mile walk/run with Nerdlet and a hilly five mile slow run.
It's all good.
It's a hot Sunday afternoon here in the Ojai Valley (96 degrees now, down from a peak of 100). It was cool this morning, though. Yesterday the virus seemed to ebb and I ran 5 miles on the rubber track. This morning was 2 miles on the track, and 6 more on the roads. Both were steady state slow with some spurts here and there of 8:30 or so. It felt good to go for a longish run again.
Sunday, August 30 - 53F
AM 10 mile warmup, 1 mile hammer, 800 jog, 1 mile hammer, 3.5 mile warmdown = 16
Monday, August 31 - *49F* = gloves
AM run 70 minutes
basketball 2 hours
run 20 minutes
Sierra, that is just too hot to run, time for a swim!
Al Salazar should know all about training too hard! I have been reading "Lore of running" by Tim Noakes, which has most of a chapter on this subject, quite interesting.
Runninchicken, I liked your speed workout with alternating 800s, though I would have to "adjust" the pace!
Very cool yesterday, did my long run at 61 degrees/16C. First 17kms(10.6 miles) at 5:30/8:50 pace then the last 10k in 51:09. Best run in quite a while!