Regarding engaging all systems throughout training, I recall an article Ed Eyestone wrote for RW some time ago. Eyestone is not only a great runner, but has his degree in exercise physiology and is a good coach. I was impressed by the article, although I never followed the advice. Here is my extract of it, which I copied from the original:
6 x 800 meters, that is, 3 miles worth of repeats at 70-75 percent effort with a slow recovery jog of 400 meters between each repeat.
Easy recovery day with 30-45 minutes of running on grass.
8 x 400 meters (2 miles of repeats) at 75-85 percent of effort with a slow recovery jog of 400 meters between each repeat.
Easy recovery day with 30-45 minutes of running on grass.
8 x 200 meters (1 mile worth of repeats) at 90 to 100 percent of effort with a full recovery between efforts. Since you are running all out on these repeats, full recovery means the longest recovery, at least 4 minutes.
Easy long run of 1 to 1-1/2 hours
Recovery day of complete rest, cross-training or an easy, 30-minute jog.
For all the days you do repeats, begin with a warmup of at least 15 minutes of easy running, and after the workout do at least a 20-minute cooldown jog.
If racing on Saturday, do the 2 workout on Monday, the 1 workout on Wednesday, then easy jogs Thursday and Friday.
Note that as the total speed miles decrease through the week, the level of intensity increases, so that you get training in all areas.
Today I ran 3.6 miles easy on dirt, still a bit tired from Sunday but not bad as yesterday. Flex workout at the Y. Spareribs
Sunday - 18 miles easy, 55F and light rain
Monday - 8 miles easy, 56F and dry, dead legs.
Tuesday - 800 warmup, 10 miles @ "tempo", 800 m warmdown, 63F and humid.
Looks like another quality week for you Fred. Only thing wrong with the article was that your picture wasn't included!!
Ribz - you're running well as well. That schedule you posted from the article looks light on mileage?
5.5 ez miles this morning. Very warm and wet. I normally tie my singlets in the back of my truck to drive home after drying off and changing into a t shirt. This morning I had 3 tied off. Beginning to look like a hippie truck. Track workout tonight. Plan is 4 X 400 with 200 intervals; 800 recovery, and then repeate 4 X 400 with 200 intervals. Would like to be sub 90 secs. We'll see what the track gives up tonight.
Hi Sierra and Simon(sp?)
KS, I agree. I figured it out to be about a 33 mile week, and he has a complete day off in there. My plan has me doing something like this:
Sunday: wave, 13 miles total
Monday: 3.5 recovery
Tuesday: 3.5 easy
Wed: track, total 8 miles
Thursday: recovery 3.5 slow
Friday: easy, 3.5
Saturday: 5 easy, for about a 40 mile week with two quality days, two recovery days and the rest relatively short, no days off. Spareribs
Interesting discussion about training schedules.
Paul posted at the med tent today at this site....he's had a hip injury but is still running (sounds similar to the one you described, Ribs)
At the high school track where I go for my rubber track runs, there's a master's runner who runs there frequently. He participated in the track and field World Championships last year. Some of you here might know him. His name's Ed
-can't think of his last name right now. He mentioned yesterday that he ran a 26.6 200 meters and 56.9 400 meters recently. He's 55, and he said he's ranked 5th in the world (in his age group). Nice man-he has a group of youngsters that he coaches. He's very generous with his knowledge and advice.
3.52 easy miles yesterday, semi-recovery I'd say since I was running a little faster than dead-dog slow. No run today--a three mile walk. Hip still feels fine.
I hope all of you are doing well.
Fred - A friend of mine published a birding book for S. TX. last year. I'd be happy to send you one if you're interested in having it. If you are; just email me an address or p.o. box.. ksrunr at hotmail dot com
Last night the sweet agony. Last couple seasons of limited track work I would run 440 yard repeats with 440 yard interval and try to hit 90 secs. each. Last night the goal was 4 X 440 with 220 intervals; 880 jog; 4 X 440 with 220 intervals. 1.25 mile warm up and 1.5 mile cooldown. Goal was to run 88-89 secs each. First 5 were 84-87 and last 3 were 90,91,90. although I ran out of steam the last 3 I was still pleased with the effort on less recovery and avg'd 88 for all 8. I'm thinking now that I can run 84-85 for 440 repeats on 440 intervals which is an improvement. Temps and humidity last night during workout were above normal for us and just brutal. Slight breeze on the homestretch.
this morning ran my 10 miles of hills this morning at a more reasonable 8:25 pace and was really tired. Temps down to 78 but humidity 94%. Perfect!!
Hope to find a little 5k this Saturday. Gets pretty slim racing down here this time of year due to the heat.
Hope you all have a good day living and working and playing.
Good going, KS, that you beat the goal that you set for yourself on the repeats. Sounds like a good run afer that. Speaking of birds, there are two blue herons that reside in the wetlands by the track that I frequently run on. I walk my dog over there and try not to disturb them. Today, while I was running, a red-shouldered hawk, one of a mated pair, I think, that I've seen riding the wind in lazy circles around the wetland, cried out in that distinctive high pitched call that they have.
So 6 miles on the track today. It wasn't easy and it was slow. But it was under cloudy skies and cool--very nice.
Take care all. Sierralauren
Morning Sierra and others. Fascinating what other people find interesting to invest their lives in. We have a fairly large group of bird watchers here in the Coastal Bend of S TX. I heard on the news a month or so ago that we had a birding convention in town. I had no idea but on one of our early Fri morning runs we found a group of bird watchers arriving at one of our rural areas with binoculars and such just before sunrise.
5.75 miles this morning at 7:38 pace. IRC A little tired feeling still after Tues. I think it's the heat taking it's toll. Already looking towards the fall as our spring has really been like summer here.
Sierra - if you catch Paul in the med tent; tell him to stop by here.
Nice running, everyone!
Sierra, if you have not already seen it you would enjoy the BBC "Blue Planet" DVD (or blueray if you have it!), breathtaking. You remember when the word "awesome" actually meant something, before it was applied to everyday objects like burgers? Well this series is awesome in that original sense; really fills you with wonder.
KSrunr, I didn't really understand your description of the intervals, at first I thought you meant you rann 440 then jogged 440, but then you mentioned jogging 880. did you mean just resting an equivalent time to the 440?
I invited Paul to drop in, his enthusiasm is infectious, helps me stay revved up.
Last hockey game tonight, the "showdown in Motown" Ali might call it.
10 rainy miles with my son last night, he has a weird habit of taking short breaths so it sounds as if he is working hard even 5 minutes into a slow run. I haven't discussed with him yet as I don't want him to take offence, he seems to run ok that way.
SimmonR - My workout was 2 sets of 440 yards with 880 recovery between the sets. In between the 440's I jogged 220's.
My 27 y.o. son's bike racing season is winding down and he wants to do some road races in Ft. Worth. His coach now has a schedule for him to run. This morning he joined our small band of early morning runners for a 5.75 at 7:40 pace. He and another yapped the whole way. fun.
10 miles tomorrow with some on the beach. Should be just under 60 for the week with one day off.
Simon, thank you for that recommendation. It sounds good, and I'm going to save that title to Netflix. Another good one I've heard is "Earth." Sounds like you had a good 10 mile run.
I work with someone who is an avid birder and an expert ornithologist. I love to watch birds, but I don't have a 'life list' like birders do. That's a whole different order of interest. My co-worker drives to Arizona or Texas periodically (and travels to South America) exclusively to bird watch and to see if he can spot certain seldom-seen birds.
Interval training--I think it's a good idea to include speed work with easier running. Periodic speed work makes the easier running more effortless. And, it trains you to feel comfortable running fast.
I didn't run on Thursday because my legs were fatigued, and I was tired overall. I walked three miles instead, a good walk around the neighborhood. Yesterday I ran 6 miles a the track. I've been running there more lately (and at work) to keep my runs on as flat a running surface as possible. Too much running on hills is like doing consistent speed work, and it's too hard on my legs. I think I'll stay away from hills on the long run. The hip bursa pain came back in yesterday's run. Not at the beginning but during the last three miles. Strange. I iced my hip last night, and have scheduled a massage/discussion session with a sports massage specialist here in town next week(she's a long-time runner and came recommended by our running club here). I also bought "the stick" for muscle massage. Anyone else used this? I tried it out--felt pretty good.
Rich, I hope you're no longer having pain from the bursa in your foot.
So, this week will be 29 miles, if I can run 3 today, with two days off. Last week was 28 for the week. I value that long run on Sundays. Since I've run long the past two weekends, and had that long hike on the other, tomorrow I'll not go as far, and I want to rest this hip.
Good week for you Sierra. My week got trashed while I fooled around to see if this hip pain was really anything and it turned out it wasn't. 3 easy this morning just to test it, so tomorrow is a new week and I will run long. I figure I am better off going right after an injury and lose a day or two, than to try to "run through" something and then find it gets worse and I lose a couple of months. I never ran cautiously but I will this year. Spareribs
Hi SpareR, KS, and all--
It's hard to know SpareR what to do when you've got some sort of injury but you don't know how serious. I'm glad your hip is OK.
This morning things changed for me again. I guess the icing helped. I also made sure I ran with as short a stride as possible, which is supposed to help this outer hip bursa thing. So I felt fine after what turned out to be a 3 mile warmup. I didn't look at my watch to check pace--that didn't matter. I ran another 3 miles easily after that, which was made up of 8 or 9 400 meter repeats at a 9:15 to 9:30 pace (it felt very easy), and a 200 m jog in between most of them at 10:00 and 10:30 pace and another slow jog of a half mile or so to end the 6 miles. I was running normally (nothing weird happening with my stride because of the hip), though cautiously too. Later, I took my dog for a beautiful 2 mile walk through the oak grasslands of a Ventura River preserve with fog and low clouds hanging over the mountains. This is the cloudiest and coolest stretch of weather that I've seen here for May and June. It's still snowing in the Sierra!
Correct that: got that distance right now (see above)
So, this week turned out to be 32 miles of running and 11 miles walking.
Have a good long run tomorrow, SpareR, and a good Saturday and runs to everyone. SL.
Message was edited by: SierraLauren
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