[Alex]

Nice easy 5 after school today from my house for once since there is no practice tonight. Hopefully I won't have to battle the wind so much today.<br><br>
Great workout yesterday SGH!<br><br>
Have a great day everyone, and get better roots and JohnnyB!

 

[Lofcaudio]

I was able to get in six miles of recovery on the nearby golf course. The wind had picked up and made for some chilly conditions. May your runs be fun and your rest relaxing.

 

[Grizzly]

And the usual suspects are here...<br><br>
8.75 miles in to work. Easy run.

 

[roots]

No run for me again today. Tomorrow too. The calf soreness is still there, but I imagine I will try a run this weekend. Below is continuation of yesterday's thread for Lof.<br><br>
We are really close in ability, so I share the training intensities, and how I arrived there, with you.<br><br>
As to measuring VDOT, the plans I've put together include a couple time trials: One at the end of Phase 1 (3-4th week) and one about 4-5 weeks later. I find that the VDOT increases at least one point by mid-season, but its good to know for sure.<br><br>
In years past when we posted at CR daily thread, I was early season 50-51 and later trained at a VDOT 51/52-ish with a goal T-pace of 6:40. Following a Daniels's plan that year I finished 3:09 in the marathon.<br><br>
Fast forward to this past summer season. In the early season, a 2mi trial placed me at VDOT 52 and that's where I started training. In late August I ran a breakout 10 mile race (1:03:55) that placed me at VDOT 53-54. That result gave me the confidence to run my cruise intervals at a faster T-pace. I averaged 6:20-6:25 for T-pace runs. I worked at the higher intensity for the last 6 weeks of my season before Steamtown. Even though Steamtown did not go as planned, I returned 3 weeks later and ran 3:04.<br><br>
All food for thought for those following Daniels Running Formula. I'd encourage you to try a mid-season TT or race and better fine-tune your training intensity for the second half of your season.<br><br>
I'm going to enjoy following our progress this winter/spring on the way to Boston.

 

[sistergoldenhair]

Hi all, nice runs so far!<br><br>
Alex, thanks!<br><br>
Grizz, I would love to have a way I could run in to work.<br><br>
Today calls for a medium long run. Yesterday I drove by my favorite path which is finally showing some pretty fall color and planned to do it there, but today with fighting a cold and rainy, very windy, cool conditions I will quarantine myself to the treadmill.<br><br>
Hmm, I have loosely followed a Pfitz-type plan so far with my coach. I may be a Daniels convert my next go-round and see how I like it.

 

[rhody92]

7.5 miles this morning. This is the first time in a while I've run 6 straight days, so I'll probably take a rest day tomorrow.

 

[Lofcaudio]

I would love to show similar improvement as you have done. That's outstanding! I love VDOT training and Daniels' quality workouts. A PR is an exciting accomplishment, but getting a bump in VDOT is just as much fun. Keep up the great running roots! (after your calf heals, of course)

 

[Alex]

Very nice run but pretty chilly again, but tonight I actually dressed for it, should wore some compression shorts and a thicker hat though. 31* with a wind chill of 24*. Heading into the 8mph winds the way out made it cool, but on the way back in it was just perfect. 5.4 miles.

 

[Jensparks]

Alex, sounds like a nice, brisk run!<br><br>
30 minutes on the bike trainer and a bunch of crunches for me tonight. I missed cross-training. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">