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Run 45 minutes with 2 times 60 and 2 times 200 meters
Basketball 2 hours
Run 25 min. slow - HR 89
Run 100 minutes
8 mile warmup outdoors, 10 minute drive, 2 mile warmup, outside lanr
15 minutes hard straights with 10 second float recovery, HR 0ver 90% Max.
Basketball 2 hours
Run 20 minutes - HR 93
basketball 10 minutes
Thursday, Oct 1
Run 3 hours, 38F and frost
Basketball 2 hours and 45 minutes
Walk 20 minutes
Friday Oct 2
Run 80 minutes
Basketball 80 minutes
Just over 80 miles for 6 days. Maybe 20 Sat. for 100.
Wow, Thursday was a busy day for you, Fred!
September was much better for me this year than last, still not a LOT of miles but some pretty good quality runs. I ended a 10 miler (in cooler weather) last week with 2 miles at 7:27, for example. Tonight I will do 800s for the first time in quite a while, a good test of my fitness for the half marathon on Oct.18th.
I saw a nice profile of Zola Budd in RW, having grown up in Rhodesia I have always admired her as a runner (she is from neighbouring South Africa), and always felt she had potential that was not reflected in the results she obtained in her career. She ran 5k in 15:01 at age 17, for example, but after the famous incident with Decker, for which she was wrongly blamed, he lost momentum. Rather sad story.
Good luck in your races, guys, and I liked the photo of your admirer in the t shirt, Ribs!
Wishing you the best of times KS.
Its a beautiful day in the neighborhood here. Had a pleasant 7 mile jog, 30 for the week; feeling good, almost over that dislocated shoulder and hardly a twinge of any runner pains...life is good....all that practice on the hills is starting to pay off. I'm hoping that soon I'll have built up enough injury free base to indulge in the occasional speed work or tempo run.
Today I ran a 15K race and I had no idea what pace I should run. This is a big race for the Dallas Running Club and I wanted to do my best. I looked up my 24:12 fiveK from a couple of weeks ago in McMillan as I have no benchmarks for recent performances at this distance and the calculator said I could do the race at 8:21's. That seemed awfully optimistic to me but I thought I would try it. Nailed mile one at 8:21 and then just kept clicking them off. Finished in 1:17:47 for a 8:21 avg. pace and a 3rd AG award, so I am very happy right now. Every one of these races and workouts is a new adventure for me. Spareribs
That's wonderful Ribs! Well done.
Great week Fred, especially with all the basketball in addition to the running!
I did some 400m intervals today on a road near the house, after a 5k warmup, ran 7 of them in an average of 95 seconds each, or about 6:20 per mile pace. Legs felt pretty wobbly on the last couple.
I swear these nitwits at Active have hired everyone off the street who proclaims to write code or understand net applications, to have work on the site, which has been down or acting weird over the last two weeks.
Once the site was back up, they went back to sending me an email each time one of you posts. So of course, I found the selection to turn that off. Then they "forgot" about that and are doing it again. The site takes forever to load and to be honest with you, it offers me no value. I just don't have this kind of time.
Out of respect for Fred, I will ask you, let's get the hell out of here and either go to Kickrunners, which I would prefer, or runningahead, but this Active thing is bullsh*t. I really enjoy conversing with you guys but every time I post here I feel like I am feeding the mouth of some dumb *ss hole who provides this stupid application. Why can't we send a message to them and say, "Active, you are losers and we aren't going to post here any more." I'll check in from time to time to see what the rest of you want to do, but I am out of patience. Spareribs
Sunday - 20 miles slow, walk 3 miles
6:15 AM 4 mile warmup, 48F, 10 minute drive, 7 miles @ steady state,
basketball 1 hour and 40 minutes, run 2 miles slow.
Tuesday October 6
18 miles slow, 46 to 55F
The last 7 days = 110 miles running and 8 hours of basketball.
7:02 AM 2 mile warmup,
20 times 200 meters hard with a 25 second jog recovery, 3 min. jog,
4 times 200 meters hard with a 1 minute jog recovery
HR over 90%
Basketball 4 hours.
After a few days of futzing around I have had to create a new account to get back on, as I did about 2 years ago!
Like Spareribs I am not very impressed, and nor is my wife who gets all the email notifications! I am not opposed to moving to RA, or wherever you guys prefer.
Fred, 110 miles in 7 days is amazing, or would be for anyone else. I am starting to taper now for my half on the 18th, generally trying to keep the distances lower, but do some fast runs 3-4 times out of my 5 runs per week. Any specific advice?