Good morning everyone. I hope everyone is having a chance to enjoy the Presidents day holiday. My son got up at 5:30 and so I am up. I hope to get in 5 miles later today. With the air quality in the unhealthy category I might have to run on the treadmill at the rec center. Have a great Morning everyone.
Monday 2-18-2008
kfuller
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ahhh...slept in! Working just a half day today, and will run this afternoon...my first try at what my plan calls <b>"Cruise Intervals"</b> Warmup 1 mile, then run 4x1200 aiming for a 6:06 time with 600 recoveries followed by a mile cooldown. Should be fun!<br><br>
Brian
Brian
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1,466 Posts
Yep, it <i>sounds</i> fun! I'm really having a tough time deciding where I should pick up on my training schedule, seeing as how the last two weeks have kind of been toss around weeks. I had an entire 6 days of crosstraining for crying out loud! So I don't know. Do I continue with the 20 week training program I started, picking up on where I should be at this point in the schedule, or do I start with a fresh, new 9-week training schedule, knowing that I am able to do pretty much the most advanced training at this point, long run-wise anyway.<br><br>
These decisions plague me day and night. I don't know what my life would be like without running.
These decisions plague me day and night. I don't know what my life would be like without running.
I went into work this morning, couldn't concentrate...came home did some work..couldn't concentrate...went for a 3 mile run into 25-35mph winds and 16 degrees...had to concentrate...stopped running and everything hurts again.<br><br>
I hate it when my heart aches & I hate February in general *sigh*. At least I had 28 minutes where I wasn't so focused on it.<br><br>
Sorry gang...just not myself today.
I hate it when my heart aches & I hate February in general *sigh*. At least I had 28 minutes where I wasn't so focused on it.<br><br>
Sorry gang...just not myself today.
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3,862 Posts
Day off from work here, so went for a medium long run. About 30F with snow flurries at 11am. 13 miles easy on rolling hills. Cooled down with 4x strides.<br><br>
Brian- enjoy the cruise intervals. If they are of the Jack Daniels variety, they are at Threshold pace. Pay attention to the rest durations; they are just as important as the duration of the workbouts. You should be able to hit your T-pace fairly easily for a 1200m distance.<br><br>
Tonya- What does your coach say? 4 months until goal race offers much flexibility. I wouldn't get bent out of shape over losing and week or two.<br><br>
Have good runs, all. I'm looking forward to tomorrow's interval workout with the group.
Brian- enjoy the cruise intervals. If they are of the Jack Daniels variety, they are at Threshold pace. Pay attention to the rest durations; they are just as important as the duration of the workbouts. You should be able to hit your T-pace fairly easily for a 1200m distance.<br><br>
Tonya- What does your coach say? 4 months until goal race offers much flexibility. I wouldn't get bent out of shape over losing and week or two.<br><br>
Have good runs, all. I'm looking forward to tomorrow's interval workout with the group.
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1,045 Posts
I seem to have lost a lot of fitness.<br>
Saturday's five-miler was OK, but I've had two junk-ass three-milers in each of the past two days, complete with walking an assorted rest breaks.<br>
Feelin' kind of amateur...<br><br>
Good runs, all
Saturday's five-miler was OK, but I've had two junk-ass three-milers in each of the past two days, complete with walking an assorted rest breaks.<br>
Feelin' kind of amateur...<br><br>
Good runs, all
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497 Posts
Good Afternoon!<br><br>
Tonya, Do what's on your training schedule. If today is a rest day, take it. The body needs rest just like it needs the hard days. Many runners do better when they enforce the rest time.<br><br>
And as I say that, Monday's are normally a cross training day but because it is also a holiday, many running buddies were also off. So I took a nice easy run with some friends, 7.5 miles at a 10 minute pace. Something that won't come back to bite me as the marathon comes up this weekend. I'll do my cross training tomorrow and do a short hard run on Wednesday (3-5 miles).<br><br>
4 Boys - It's good for you to take a rest day. Sounds like you have some healing to do and it happens a little faster when the affected body part is not stressed with training!<br><br>
I hope everyone enjoys their workouts!
Tonya, Do what's on your training schedule. If today is a rest day, take it. The body needs rest just like it needs the hard days. Many runners do better when they enforce the rest time.<br><br>
And as I say that, Monday's are normally a cross training day but because it is also a holiday, many running buddies were also off. So I took a nice easy run with some friends, 7.5 miles at a 10 minute pace. Something that won't come back to bite me as the marathon comes up this weekend. I'll do my cross training tomorrow and do a short hard run on Wednesday (3-5 miles).<br><br>
4 Boys - It's good for you to take a rest day. Sounds like you have some healing to do and it happens a little faster when the affected body part is not stressed with training!<br><br>
I hope everyone enjoys their workouts!
Joined
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300 Posts
This isn't a Jack Daniel's plan, so I'm not sure about the theory behind it, but the plan says that if I'm aiming for a 4 hour marathon that the "CI" pace should be 8:07 pace for a mile, or 6:06 pace for 1200, with recoveries always being half the distance of the Interval. Does that sound right?
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646 Posts
I'm going to post first and then try to catch up with you people. We got back from Jackson, NH this afternoon after a weekend up in the mountains for cross-country skiing. I did my long run on Friday before leaving, and didn't run at all Saturday or Sunday. Trust me, that's ok. I got to ski the Ellis River trail by myself (bliss) and then spent the afternoon with Ben (5.5) for his ski lesson. The next day we did a little skiing in the morning and I rented a pulk to pull Sarah.<br><br>
So picture this: Me, skiing up hill, pulling a sled with a baby in it, and a 5.5 year old 46 pound boy hanging onto the handlebars because he can't get up the hill.<br><br>
Yeah, I'm pretty sure it's ok I didn't run this weekend.<br><br>
And yes, I have pictures!<br><br>
Got out for a quick 3.1 miles this afternoon, pushing Sarah in the jogger, 9:08 pace.
So picture this: Me, skiing up hill, pulling a sled with a baby in it, and a 5.5 year old 46 pound boy hanging onto the handlebars because he can't get up the hill.<br><br>
Yeah, I'm pretty sure it's ok I didn't run this weekend.<br><br>
And yes, I have pictures!<br><br>
Got out for a quick 3.1 miles this afternoon, pushing Sarah in the jogger, 9:08 pace.
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1,113 Posts
Hello all -<br><br>
Ok.. mix of workouts today but enjoyed everyones update. Tonya I am sure no matter what you do it will be the right choice. Listen to your body.<br><br>
I haven't posted since Sat. morning, so I did get my run in on Saturday, however it was a tough workout. went to the middle school (cedar track) to do some speed work & it was like running in sand. Too mushy and ended up running up and down hills which weren't much more solid. Put 5m in. Surprised my legs weren't more tired than they were on Sunday<br><br>
Today I had off and knew the weather was going to be better so ran long run today instead of Sunday. Put in 8m with the Pup. The temps were 60 degrees, so ran in tank top and light pants. About 1/2 m into run it started to rain and ended up doing most of run in heavy rain.<br>
Actually I enjoy rain runs when the weather is warm and the pup & I had the trail all to ourselves since it was Monday (rest day for most runners and raining). Trail was a mud pit, however. My shoe kept getting stuck in mud and I almost lost it a couple times in the mess. Positive note was it was a great workout for my legs. Bad part is my car is a mess after dog and me got in it.<br><br>
Enjoy all.
Ok.. mix of workouts today but enjoyed everyones update. Tonya I am sure no matter what you do it will be the right choice. Listen to your body.<br><br>
I haven't posted since Sat. morning, so I did get my run in on Saturday, however it was a tough workout. went to the middle school (cedar track) to do some speed work & it was like running in sand. Too mushy and ended up running up and down hills which weren't much more solid. Put 5m in. Surprised my legs weren't more tired than they were on Sunday<br><br>
Today I had off and knew the weather was going to be better so ran long run today instead of Sunday. Put in 8m with the Pup. The temps were 60 degrees, so ran in tank top and light pants. About 1/2 m into run it started to rain and ended up doing most of run in heavy rain.<br>
Actually I enjoy rain runs when the weather is warm and the pup & I had the trail all to ourselves since it was Monday (rest day for most runners and raining). Trail was a mud pit, however. My shoe kept getting stuck in mud and I almost lost it a couple times in the mess. Positive note was it was a great workout for my legs. Bad part is my car is a mess after dog and me got in it.<br><br>
Enjoy all.
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21,932 Posts
40 minute weight training (2 sets, 12 exercises, 10-12 reps each)<br>
followed by<br>
36 minute run w/ Maccabeth. We cut it a bit short because the trail was completely flooded and blocked. There were some rains last night.<br><br>
Speeds in here are intimidating. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Y'all impress me!
followed by<br>
36 minute run w/ Maccabeth. We cut it a bit short because the trail was completely flooded and blocked. There were some rains last night.<br><br>
Speeds in here are intimidating. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Y'all impress me!
Joined
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646 Posts
<br>
I can't wait to show you the photos. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
I can't wait to show you the photos. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
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