Last Sunday night after church DW and I did the ab/core workout from p90x. Monday no sign of soreness. Tues soreness came and got worse. Wednesday every breath I knew I had done the workout. Still today I'm a bit sore. And I didn't even do the whole workout nor the intensity that they did. Last night did the leg/back workout. Legs were tired when I finished and again I couldn't do it all or the intensity they did. The only thing I kept up with was the calf raises. hmmm So we will see what this cross training brings.
With tired legs this morning I was expecting a ez run. But the miles just seemed to float by. Avg 7:22 pace running relatively ez. Will run again tonight and then do my long run a day early/tomorrow.
I thought the rule of thumb for LT running was what you could run in an hour at a hard (but not race) pace. In Hudson's new book he doesn't give a specific definition for LT; or if he did I missed it. I am liking his mantra of changing speeds and not getting in a rut. I always liked to run at what pace came to me but I see now I have force myself to run harder at times. This heat is forcing me to modify even his workouts until it cools off. p90x is similar in that they advocate changing positions for workouts and even alternating workouts etc so that the body is always adapting. I think that's what Hudson would advocate.
Have a good one. Ribz - you home?
Tempo and threshold mean different things to different people.
What I was hoping for yesterday was 85% of maximum heart rate sustained through a short recovery by floating betwen the
hard bits. However the 60 second intervals lead to a higher heart rate. So I learned something about my body.
Basic Speed/Power: From 60 to 100 up to 400M speed endurance. Below 200M, all out at 300-400M race pace early. Then pick up pace with each repetition. This workout aids in the development of running form, running mechanics and event-specific running economy.
Lactate Threshold: Training runs of 20-60 minutes at 85-87% of HR or 85-87% of vVO2 aids in developing a high level of aerobic threshold.
High-End Aerobic Endurance: Endurance training at 70-80% of maximum HR or 75-80% of vVO2. The duration of runs should be 30 minutes to three hours. The runs should be on soft surfaces and hills. Negative split effort is most desirable.
MVO2: Development of maximum volume of oxygen at 90-95% HR or 90% of vVO2. Three minutes to eight-ten minute duration or repetitions of 800, 1K, 2K and 3K. We use two minute intervals between repetitions at sea level and three minutes at altitude. These runs develop peripheral training adaptations, increase fat metabolism, increase concentration of aerobic enzymes, mitochondria and capillarization.
Recovery: Low intensity runs 25-30 BPM below lactate threshold HR. The runs are from 45 minutes 1 hour 20 minutes and can be run both in the AM and PM. It promotes recovery following high intensity workouts"
Published: Friday, August 07, 2009
Mornings that start at 4:30 a.m., hands the size of a six-foot-two man, $800 a month in groceries and the willingness to sacrifice almost everything.
That's how swimmer Amanda Reason of LaSalle set a world record in the women's 50-metre breaststroke at age 15.
Her mother, Sandy, had signed her up for swimming lessons because she figured it's a life skill. At the pool, Amanda demanded that they quit blowing bubbles and just swim. She was seven.
This kid is built for speed, says former coach Cord Kitson of the Windsor Essex Swim Team. She's five-foot-seven, 120 pounds of muscle, with hands the size of his and size 11 feet. She's off the block in less than seven-tenths of a second -- incredibly quick -- and she seems to just know how to slice through water fast.
There's also what you can't see -- her drive. "Even at (age) 12, 11, she would try to win no matter what," said Kitson.
The key word is drive. I call it relentless intensity.
Friday August 7
5:41 AM 3 miles @ sub 6:50, 2 miles @ sub 6 ( HR 151 ) , 1 mile jog,
4 times Malden Hill in 1:37 ( HR 162 ) with 1 mile recovery on each,
1 mile @ sub 6, 800 jog, 2 times 400 meters hard with 1 min. jog, 3 miles slow jog
Around 16 total. Two very hard workouts this week.
That's a nice workout Fred.
Thanks for that piece on Amanda. I LOVE that kind of desire. That really can't be taught to that desire.
20 miles this morning on my 10 mile hilly loop. first 10 cautious at 8:30 miles and finished at sun up. second 10 alone at 7:51 avg pace. Very happy with the results considering heat, humidity, hills, and last week's bonk.
Have been wanting to do some cross training for a while. Bought P90X off ebay at half price and it sat around a week or so. So Sunday last week I did the ab/core workout. Mon no big deal. Tues a bit sore, Wed really sore, Thurs could feel it almost every breath. So thurs night we do the leg/back workout. Lots of lunges, squats, wall sitting. I substituted push ups for pull ups as no pull up bar. Yesterday and today my rear end and hamstrings hurt like nobodies business. Can't sit on anything hard or sit or get up from anything lower than knee level. What a wimp I am!!
I wonder if Euphoric just got on her bike and never stopped?
Great educational posts Fred; thank you.
Yes, I am back. This week just killed me with the travel and then coming home again to the heat. As KS notes, it is brutal in TX and he has it worse than I do. You just have to be patient with it. I ran half the miles (25) this week, as I did last (50). I head out again tomorrow (Indianapolis and Cincinnati) for the entire week, so I will run when I can.
I don't know if I mentioned I am running Hood to Coast end of August. I run 3 legs totalling just 17+ miles, so I should be okay. Spareribs
Ditto about the posts Fred. Keep 'em coming.
Ribz - H2C sounds like a fun time. Enjoy
Ran 11.26 ez miles this morning save for running over the harbor bridge and back.
Have a good weekend all.
Entered a 15K race this morning with no high hopes but just to get some good work in. Plan was 9 min/miles and actual was 8:58's so I am okay. What was disappointing is how stupidly I ran it however. I need to forget old paces and relearn where I am right now. I should have run the first mile in 9:05, not 8:10 for example. Because of the heat, the race started at 6:30 a.m., a great idea but I still needed a ton of water. I stopped at every aid station, drank two cups and poured another over my head, so I spent anywhere from 15 to 45 seconds at every one and there were six of them. I need to get my head out of my butt and think a bit better.
Flying out in a couple of hours. Will check in from Indianapolis. Spareribs
Tony Young on letsrun.com:
"Two ways to come at the 800. 100, 200, 300, 400's on low mileage and hope for the best. Usually not very good for a long(er) peak season or to get through rounds where each race is faster & faster. Or from the strength/overdistance angle (my training) which is 60+ miles during the Fall/Winter/Spring with longer intervals (kilo+), 5k and 10k races, and plyometrics and wt training mixed in.
I am a big believer in if you are using your speed for the first 600m of an 800, and I am using my strength to get that point, I might have an advantage when the real racing (finishing pretty) takes place.
Staying injury free is the real trick though!
Mile - 2009 - age 45 to 49
6:45 AM Indoor track
4 mile warmup, 12 times 100 meters rolling through 60 @ 4:50 to 5:20 mile pace with a 120 meter jog recovery,
800 warmdown, 1 hour of basketball.
Faster than last January and the breathing recovered quicker.
15 minutes triceps, walk 3 miles
Hi all! I always feel I am a day behind because I run at night, so I am reading about your Tuesday runs, and mine has not yet happened..oh well..
I liked the remark about the "real racing" from Tony; true enough, the first 3/4 of the race you are just putting yourself in a position to finish in a given time. In other words, you cannot win the race in the first 3/4 of the distance, but you can definitely lose it!
Last couple of weeks have been slightly low mileage for me, around 40 miles each. My 16 mile long run on Sunday was shortened to 10.6 by a lightning display that had me running for home and keeping an eye on the ditch as I went. Fear is a great motivator, ran "lightning fast"!
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