Skip navigation
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community

1163 Views 6 Replies Latest reply: Jul 9, 2007 9:44 PM by flyingdog47
rugby1080 Pro 171 posts since
Jul 27, 2006
Currently Being Moderated

Jul 7, 2007 11:55 AM

Workouts for July 5,6, and 7.

0.0 miles on the 5 th. 5.5 miles friday, and 4.3 today.

Have a good weekend.

Rugby

  • RCL043 Pro 180 posts since
    Dec 14, 2007
    Currently Being Moderated
    1. Jul 7, 2007 5:01 PM (in response to rugby1080)
    Re: Workouts for July 5,6, and 7.

    3.4 on the 5th, 0 on the 6th, 9 on the 7th, plus weights on both the 5th and 7th. Six weeks of marathon training down (1/3 of the way there).

  • pcsronbo006 Legend 1,323 posts since
    Dec 14, 2007
    Currently Being Moderated
    2. Jul 7, 2007 7:16 PM (in response to rugby1080)
    Re: Workouts for July 5,6, and 7.

    5th- 5.x mile run with 2x2mile zone 4 intervals. Rough. Heat already almost 75-80 by the time I started, at 7am!
    6th- 1mile Open water swim, Core strength work, and some short run intervals with the kids. 2mile walk.
    7th- 50mile ride, 4ish mile run in the INSANE heat. Icko.

    I hate the heat, but so that I'm ready for it, I've embraced it and am running and riding in it often. With some luck, since I am preparing for it, I won't need it come aug 4 and I will have suffered all summer long for naught  that's ok though, if race day goes well, wooooot!

  • mike55760 Expert 144 posts since
    Dec 14, 2007
    Currently Being Moderated
    3. Jul 8, 2007 1:01 AM (in response to rugby1080)
    Re: Workouts for July 5,6, and 7.

    short version
    7/5 zero
    7/6 5k in 21:41 (pr)
    7/7 5k in 28:25

    Coming out of post Grandma's recovery. I did a lot of long and slow runs leading up to the marathon. Now I can start doing some short and speedy runs. Last week I did 2 runs at just under 14 minutes. Kinda prep work for a try at a 5k pr.

    The weather has been warm all week. I did some easy 5ks on Monday, Tuesday and Wednesday to get a feel for the distance. Thursday (7/5) I didn't run at all. Friday I had an easy day at work and loafed around until about 8pm. Went out to the track, it was still pretty warm, but most of the track was in shadows.

    After some stretching and warm up I toe the line and off I go. First lap in 1:41, I need 1:44s for a pr, so this is a little fast, but not too surprising since it is the 1st lap. 2nd lap in 1:47. Yikes. I didn't realize I had slowed so much. At least I was still on pace, just had to pick it up a smidgeon.

    I settle down and tick the laps off. First mile in 6:57. Second mile in 7:00, 3rd mile in 7:04. I fell off pace a fair amount during the first 3 laps of the last mile. But I kick the last 400 in 1:36 and bring it home in 21:41. A pr by 6 seconds. With better weather and better pacing I am sure I can lower that. My 10k pr is going to fall, too.

    I felt I was in decent shape for Grandma's since I put in 125 miles more training than last year. The weather just burned me up. In the summer of 1982 I went from 190 to 235 and kept it on until 2002. I was down to 222 two years ago. I am at 229 and if I can stay focused I should be able to get under 215 by whistlestop, and every pr could fall this year.

  • ericd256 Legend 442 posts since
    Nov 30, 2007
    Currently Being Moderated
    4. Jul 9, 2007 2:08 PM (in response to rugby1080)
    Re: Workouts for July 5,6, and 7.

    5th 2 miles then 30 mins of weights

    6th rest

    7th  10 miles on the bike in 40 minutes

  • pmcneb Community Moderator 582 posts since
    Jan 10, 2006
    Currently Being Moderated
    5. Dec 27, 2007 9:59 AM (in response to rugby1080)
    Re: Workouts for July 5,6, and 7.

    July 5 = 0
    July 6= 5 miles followed by 6 hours of sanding the deck in 95 degree temps. Stoopid move
    July 7 = 0. Hubby went out and ran. It was 95 degrees again. I stayed home and babied my still pounding head from too much sun the day before.

    Sometimes we never learn.

    [http://This message has been edited by pmcneb (edited Jul-09-2007).|http://This message has been edited by pmcneb (edited Jul-09-2007).]

  • flyingdog47 Amateur 13 posts since
    Sep 5, 2007
    Currently Being Moderated
    6. Jul 9, 2007 9:44 PM (in response to rugby1080)
    Re: Workouts for July 5,6, and 7.

    Bit late on this one....
    5th - GREAT short 3 miles
    6th - 0
    7th - 0

    I was not so great last week... But that's why there is this week!

More Like This

  • Retrieving data ...