Tuesday March 18th workout reports
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Great job this morning Flounder.<br><br>
Good morning all.<br><br>
I put in 3.7 recovery miles in this morning at a nice leasurely pace. After I complete the run I moved over to the pool and did 1600 meters. With a 9 x 100 meter repeats with 5 - 10 sec rests between. All my times were between 1:44 - 1:55.<br><br>
Hope everyone has a great day training.
Good morning all.<br><br>
I put in 3.7 recovery miles in this morning at a nice leasurely pace. After I complete the run I moved over to the pool and did 1600 meters. With a 9 x 100 meter repeats with 5 - 10 sec rests between. All my times were between 1:44 - 1:55.<br><br>
Hope everyone has a great day training.
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228 Posts
Morning! No beer here, unfortunately, as Monday I'm in class till 10pm.<br>
Just got through all of yesterday's workouts...<br>
Flounder- Good job on your 6. And the green beer <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br>
Phil- WAY TO GO!!! Smashin' that PR. Tonya, ya better watch out, he'll be running with you soon <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
SGH- Nice job on your half this weekend, even after a week of achy legs!<br>
Nirvana- Glad to see your back is improving.<br>
Brian- Awesome job on your interval work.<br><br>
For me it was speed work right @ anaerobic threshold and GOD it was hard.<br>
2 sets of: 4x400m, 2x800m-- 30 seconds rest in between each... 2 minutes between the 2 sets. for a total of 4 miles at anaerobic threshold (7:05 mile pace on the Treadmill). This might seriously have been the hardest workout I can remember, because the 30 seconds rest is killer. In college we'd run 68-70sec 400m repeats in practice but get 3-5 minute to recover and run them as FAST as possible.<br><br>
On another note, any advice on <b>decreasing</b> appetite? I think I need to drop some weight in order to really decrease my times as a distance runner. As a former sprinter I've been plateaued at 145 for 3 years now, and I like to eat <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I really think I need to be under 140 to see a decrease in times. Thanks for any advice!!
Just got through all of yesterday's workouts...<br>
Flounder- Good job on your 6. And the green beer <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br>
Phil- WAY TO GO!!! Smashin' that PR. Tonya, ya better watch out, he'll be running with you soon <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
SGH- Nice job on your half this weekend, even after a week of achy legs!<br>
Nirvana- Glad to see your back is improving.<br>
Brian- Awesome job on your interval work.<br><br>
For me it was speed work right @ anaerobic threshold and GOD it was hard.<br>
2 sets of: 4x400m, 2x800m-- 30 seconds rest in between each... 2 minutes between the 2 sets. for a total of 4 miles at anaerobic threshold (7:05 mile pace on the Treadmill). This might seriously have been the hardest workout I can remember, because the 30 seconds rest is killer. In college we'd run 68-70sec 400m repeats in practice but get 3-5 minute to recover and run them as FAST as possible.<br><br>
On another note, any advice on <b>decreasing</b> appetite? I think I need to drop some weight in order to really decrease my times as a distance runner. As a former sprinter I've been plateaued at 145 for 3 years now, and I like to eat <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I really think I need to be under 140 to see a decrease in times. Thanks for any advice!!
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Good running this morning Dave and Flounder.<br>
Liz great job on the speed work -- as far as decreasing appetite -- maybe get a stomach virus? I still have not gained back the 5 pounds I lost when I was ill a couple weeks ago.<br>
Phil great job on the huge PR!<br><br>
Did 56 minutes on the trails this morning. Had a lot on my mind. I got a call last night that my cousin died in her sleep (apparently an aneurysm, she was only 45). I am still trying to process it and the run helped, but I am still in shock...
Liz great job on the speed work -- as far as decreasing appetite -- maybe get a stomach virus? I still have not gained back the 5 pounds I lost when I was ill a couple weeks ago.<br>
Phil great job on the huge PR!<br><br>
Did 56 minutes on the trails this morning. Had a lot on my mind. I got a call last night that my cousin died in her sleep (apparently an aneurysm, she was only 45). I am still trying to process it and the run helped, but I am still in shock...
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<span style="font-size:xx-large;"><b>Phill -</b></span> <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><span style="font-size:xx-large;">I can't be more proud of you. You are awesome! Great job. We all knew you could do it. That was a huge improvement.</span>
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Morning, all.<br><br>
SGH & Phil -- Well done!<br><br>
Flounder -- Excellent job of carb loading last evening. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Dave -- You're a machine, my man.<br><br>
Liz -- You've a 7:05 AT? That's impressive. Nice job on the speedwork. As for eating LESS as a distance runner, I've never even thought about that. In my experience -- which, admittedly is less than scientific -- my usual weight is about 195-200 when I'm NOT running. At peak marathon condition, I'm about 175. And I eat like a Clydesdale throughout my training. I don't TRY to lose weight, it just happens. Shrug.<br><br>
Nirvana -- Keep improving, buddy.<br><br>
Me -- 4 easy miles after work. Smarting a bit in my abdomen after yesterday's intervals. Anyone else ever get that?
SGH & Phil -- Well done!<br><br>
Flounder -- Excellent job of carb loading last evening. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Dave -- You're a machine, my man.<br><br>
Liz -- You've a 7:05 AT? That's impressive. Nice job on the speedwork. As for eating LESS as a distance runner, I've never even thought about that. In my experience -- which, admittedly is less than scientific -- my usual weight is about 195-200 when I'm NOT running. At peak marathon condition, I'm about 175. And I eat like a Clydesdale throughout my training. I don't TRY to lose weight, it just happens. Shrug.<br><br>
Nirvana -- Keep improving, buddy.<br><br>
Me -- 4 easy miles after work. Smarting a bit in my abdomen after yesterday's intervals. Anyone else ever get that?
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Loopy -- I am so sorry.
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Great job last night Phil. That's a huge jump in time for you!<br><br>
Glad to hear you have restraint in both your running and you drinking Flounder.<br><br>
Nice work this morning Dave.<br><br>
Liz- if I had any good advice on decreasing appetite, I wouldn't be a fat runner...<br><br>
My gosh Loopy, I don't have any words. Running can be great therapy.<br><br>
Never heard of that Chances, be careful out there if it persists.<br><br><br>
7 easy last night for me. Think I'm losing focus a bit for some reason. I'll get 10 or more in tonight, then I think I'm going to hook up with a local running club that I found the other day to do a speed workout Wednesday. Maybe that will get me going a bit.
Glad to hear you have restraint in both your running and you drinking Flounder.<br><br>
Nice work this morning Dave.<br><br>
Liz- if I had any good advice on decreasing appetite, I wouldn't be a fat runner...<br><br>
My gosh Loopy, I don't have any words. Running can be great therapy.<br><br>
Never heard of that Chances, be careful out there if it persists.<br><br><br>
7 easy last night for me. Think I'm losing focus a bit for some reason. I'll get 10 or more in tonight, then I think I'm going to hook up with a local running club that I found the other day to do a speed workout Wednesday. Maybe that will get me going a bit.
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Phill--WAY TO GO!!!<br><br>
Loopy--I'm so sorry.<br><br>
Fishbowl for me this morning. Saw a friend at the gym. SHe's all psyched about Athens. Had to tell her that I've scratched. Anyway, I never did get into the swim. Ended up bagging it.<br><br>
I know all y'all are sick of hearing about me being sidelined. I've battled depression all my life. I've been able to manage it with diet and running. Spring has always been a tough season. Add to that Grandpa dying in December, now Grandma not doing well. And now, being sidelined and having to scratch an A race... I go to the doctor tomorrow and we'll discuss treatment options. Sorry, but that's just where I am.
Loopy--I'm so sorry.<br><br>
Fishbowl for me this morning. Saw a friend at the gym. SHe's all psyched about Athens. Had to tell her that I've scratched. Anyway, I never did get into the swim. Ended up bagging it.<br><br>
I know all y'all are sick of hearing about me being sidelined. I've battled depression all my life. I've been able to manage it with diet and running. Spring has always been a tough season. Add to that Grandpa dying in December, now Grandma not doing well. And now, being sidelined and having to scratch an A race... I go to the doctor tomorrow and we'll discuss treatment options. Sorry, but that's just where I am.
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Hey everyone,<br><br>
I'll run 3 recovery later today...very tired from my late tempo workout last night.<br><br>
Loopy...very sorry for you - hope running helps a bit.<br><br>
Dan: I"m right there with you T-I-R-E-D<br><br>
4bm: thanks for being open with us. I have a very good friend, who is a very great person, and he has great faith in God, yet he dealt with depression on a high level. Sometimes it simply takes a doctor to get those things figured out. It certainly doesn't change the fact that you're a great mom and person!<br><br>
Mailbox: go for the club! I start mine in a couple weeks - looking forward to it!<br><br>
Chances: Hmmm....can't say that I have - be careful<br><br>
Kevin: Glad you joined the NCAA bracket thing! It should be fun!<br><br>
Liz: I've lost over 110 pounds - while running, but I never had any good advice given to me...and I was never running the big miles like I am now. That said - Runnersworld just came out with a great issue on weight loss...if you want to lose weight AND still have the fuel to run do this: 1)Take your goal weight and times it by 10. 2)Add 20% of that number. 3)Add the amount of calories you will burn on today's workout. 4)Decrease the total by 15%. That should give you the amount of calories to eat for that day to be fueled AND lose weight!<br><br>
Dave: What's your next target now that the tri is over?<br><br>
Flounder: Good job on restraining yourself - you'll thank yourself when the workout calls for some intensity!<br><br>
Ok, back in a couple hours!<br>
Brian
I'll run 3 recovery later today...very tired from my late tempo workout last night.<br><br>
Loopy...very sorry for you - hope running helps a bit.<br><br>
Dan: I"m right there with you T-I-R-E-D<br><br>
4bm: thanks for being open with us. I have a very good friend, who is a very great person, and he has great faith in God, yet he dealt with depression on a high level. Sometimes it simply takes a doctor to get those things figured out. It certainly doesn't change the fact that you're a great mom and person!<br><br>
Mailbox: go for the club! I start mine in a couple weeks - looking forward to it!<br><br>
Chances: Hmmm....can't say that I have - be careful<br><br>
Kevin: Glad you joined the NCAA bracket thing! It should be fun!<br><br>
Liz: I've lost over 110 pounds - while running, but I never had any good advice given to me...and I was never running the big miles like I am now. That said - Runnersworld just came out with a great issue on weight loss...if you want to lose weight AND still have the fuel to run do this: 1)Take your goal weight and times it by 10. 2)Add 20% of that number. 3)Add the amount of calories you will burn on today's workout. 4)Decrease the total by 15%. That should give you the amount of calories to eat for that day to be fueled AND lose weight!<br><br>
Dave: What's your next target now that the tri is over?<br><br>
Flounder: Good job on restraining yourself - you'll thank yourself when the workout calls for some intensity!<br><br>
Ok, back in a couple hours!<br>
Brian
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I hit the indoor track last night feeling a bit sleep deprived. Not sure what it is about the track but I always get the run faster feeling after a lap or two. Anyway, fartleked my way to 5.5 miles in 38mins. Probably not a good idea after racing on Sunday but that's the way the cookie crumbles. 6 easy miles on deck after work.<br><br>
Phil - Friggin' awesome job on the 5k! That's well deserved PR if ever I saw one!<br><br>
Flobear - we've skipped the post race party the last couple years. Probably worth hanging around to say hi over a bagel and/or a beer... some coordination may required closer to the race.<br><br>
Loopy - sorry to hear about your saddening news...<br><br>
Liz - can't help you since I have the opposite problem. I'm down 5 lbs to 145 (my fighting weight) and don't think I'm eating enough...<br><br>
Chances - In the past I sometimes felt a little sore in my obliques after over doing it during a hard run or race. Core work solved that.<br><br>
Flounder/Dave - nice recovery efforts.<br><br>
Mailbox - hook up with the running club... I'm planning on doing the same to get a coached track session.<br><br>
4boysmom - Not to make light of things but I do hope you cheer up! Tomorrow is another day...best foot forward... and other such cliches.
Phil - Friggin' awesome job on the 5k! That's well deserved PR if ever I saw one!<br><br>
Flobear - we've skipped the post race party the last couple years. Probably worth hanging around to say hi over a bagel and/or a beer... some coordination may required closer to the race.<br><br>
Loopy - sorry to hear about your saddening news...<br><br>
Liz - can't help you since I have the opposite problem. I'm down 5 lbs to 145 (my fighting weight) and don't think I'm eating enough...<br><br>
Chances - In the past I sometimes felt a little sore in my obliques after over doing it during a hard run or race. Core work solved that.<br><br>
Flounder/Dave - nice recovery efforts.<br><br>
Mailbox - hook up with the running club... I'm planning on doing the same to get a coached track session.<br><br>
4boysmom - Not to make light of things but I do hope you cheer up! Tomorrow is another day...best foot forward... and other such cliches.
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Runasics -- Thanks for the advice, good man. I don't do nearly enough core work, to be sure.
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Loopy - Sorry for the loss - Running is a great time to reflect<br><br>
Phil - Great PR - More to come<br><br>
Liz - When you figure out the 5# - help me figure out 50#<br><br>
Interesting - I saw a program on sleep. Lots of bad side effects to not enough sleep. Weight gain, aging, memory loss, and poor physical performance. Bad sleep is the same as not enough.<br><br>
The body repairs itself at night as we sleep -<br><br>
Also - Lack of sex drive
Phil - Great PR - More to come<br><br>
Liz - When you figure out the 5# - help me figure out 50#<br><br>
Interesting - I saw a program on sleep. Lots of bad side effects to not enough sleep. Weight gain, aging, memory loss, and poor physical performance. Bad sleep is the same as not enough.<br><br>
The body repairs itself at night as we sleep -<br><br>
Also - Lack of sex drive
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3,601 Posts
Hi everyone, just checking back in after my long weekend ski trip. I'm busy and behind schedule, thus no time right now to get caught up on all the posts from the weekend.<br><br>
Skiing in West Virginia was great. Snow coverage was good, far better than what you might expect for spring conditions and it wasn't too cold, which meant you could stay out there and take lots of runs without a break. I was happy to see after being away from the slopes for a couple of years, my skills haven't slipped any. But then why would they...I grew up skiing the Poconos and Vermont every winter. The muscle memory never really leaves you.<br><br>
The only downer to the trip was blowing a tire on the way home last night. After making a stop for dinner we were getting back onto the highway and hit a massive crater of a pothole. This necessitated getting up early today to get my car into the shop this morning, which in turn hosed my planned early AM 10-miler. I've got a full day at work and plans for the evening so I may be screwed for a run today. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I was OK with two days of downhill skiing as cross-training, but unplanned off-days are never OK.<br><br>
And oh yeah, St. Joe's is in the big dance! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">
Skiing in West Virginia was great. Snow coverage was good, far better than what you might expect for spring conditions and it wasn't too cold, which meant you could stay out there and take lots of runs without a break. I was happy to see after being away from the slopes for a couple of years, my skills haven't slipped any. But then why would they...I grew up skiing the Poconos and Vermont every winter. The muscle memory never really leaves you.<br><br>
The only downer to the trip was blowing a tire on the way home last night. After making a stop for dinner we were getting back onto the highway and hit a massive crater of a pothole. This necessitated getting up early today to get my car into the shop this morning, which in turn hosed my planned early AM 10-miler. I've got a full day at work and plans for the evening so I may be screwed for a run today. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I was OK with two days of downhill skiing as cross-training, but unplanned off-days are never OK.<br><br>
And oh yeah, St. Joe's is in the big dance! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">
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I need to figure out the sleep thing.... the weight is coming off but sleep is not happening!<br><br>
Changed my diet a bit here as of yesterday will see if that helps.<br><br>
did a 1/2 hour intense on trainer this Am plus 2000 yards swim, core. and will get a 6-8 mile run in tonight and more core.<br><br>
Enjoy your day everyone.
Changed my diet a bit here as of yesterday will see if that helps.<br><br>
did a 1/2 hour intense on trainer this Am plus 2000 yards swim, core. and will get a 6-8 mile run in tonight and more core.<br><br>
Enjoy your day everyone.
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511 Posts
Hey everyone. Thanks!!!!<br><br>
I am kinda sick...Tonya is WAYYYY sick...<br><br>
Thanks for all the congrats...I will try to write a RR later.
I am kinda sick...Tonya is WAYYYY sick...<br><br>
Thanks for all the congrats...I will try to write a RR later.
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