[BigBuckSnort]

<p>Rise and shine</p>
<p> </p>
<p>I decided to give the Smart Coach App a go again for this training cycle (with some slight modifications).  Going off of my last raced 5K time of 20:43, its predicting 20:18 after 7 weeks of training.  (shrug). I just wanna go under 20:29 for a PR. I basically followed it to a T for my Navy race and had good results then (minus the sudden heat and humidity on race day).</p>
<p> </p>
<p>Anywho, today calls for 3x800 w/ 400 jogs (one thing I don't like about the SC is it seems to always have long recoveries, but I think I'll go w/ the 400s today, ramp it up slow).  Should be around 5 miles all told.</p>
<p> </p>
<p> </p>

 

[RunAsics]

<p><strong>BBS</strong> - The recovery interval should be about the same time as the 800, hence 400m. As an alternate, you could do 2 sets of 800 with 400m recovery between sets and 200m recovery in the set.  Jog the 400, walk the 200.  Anyway, enjoy the workout.</p>
<p> </p>
<p> </p>
<p> </p>
<p>Today it seems a lot hotter.  82F with a 77F dew point = a very tough run.  Starting with dead legs didn't help.  I went shirtless and my shorts were soaked.  Slogged it to 7 miles with a couple of water stops and a lot of car dodging on the sections where the bike path is officially "shared" with the road, i.e. no bike path.</p>

 

[zrun]

<p><strong>BBS</strong> - good luck with the 800s.</p>
<p><strong>RA</strong> - nice job on the dodgy 7</p>
<p> </p>
<p>I made it to the track last night with the boys who did parts of the warmup with me.  Then one group was doing 7 x 800 which was close enough to the 1000s I had planned so I just started with them.   Intervals were 3:30, 3;28, 3:28, 3:23 (accelerated going wide around a cluster of people and didn't back off enough after), 3:26, 3:28, 3:25.   With the recovery jogs, warmup and cooldown, it was 8 miles altogether.</p>
<p> </p>
<p>Then 7.2 this morning on the path with tired legs.   Low to mid 70s and humid, cooler than the track last night but this heat/humidity is really starting to wear on me.    Medium long run on tap for tomorrow which I will definitely try to get out early for.</p>

 

[CMJHawk86]

<p>Mornin' fellas,</p>
<p> </p>
<p>Seems it's been a boys-only club around here lately.</p>
<p> </p>
<p>I got out for a nice little ride last night, about 49 minutes through the neighborhood. Today is interval day and it looks like a ladder workout is in store. 1200-1000-800-600-400 at a rather speedy clip once again, with a short recovery between them (200 meters). It could be a wet one -- raining steadily right now.</p>
<p> </p>
<p>BBS - good luck on the 800s. I think you could go shorter on the rests if you're 5k training. But giving the plan a chance to work makes sense too.</p>
<p> </p>
<p>RA - now that's humid. Ugh.</p>
<p> </p>
<p>zrun - nice job on the repeats then getting up early to run this AM.</p>

 

[4boysmom]

<p>Sorry I've been AWOL.  Not doing well since my uncle's funeral.  Since I didn't have anything nice to say, I chose to say nothing at all.  Haven't missed any workouts, but they've all been flat.  Decent little splish splash this morning.  Managed to actually get something going.  Had a bunny this morning that I really didn't wanna deal with, so I started when he was at the other end of the fishbowl.  Somehow in my first 1000m I managed to catch him, then lap him.  Not a clue how that happened.  But, I'm feeling good about it!  2500m total.</p>
<p> </p>
<p>Son1 is still on his bicycle tour.  We didn't have him come back for the funeral.  They're heading to Rhode Island today.  Haven't heard from him, I'm certain he's having a good time.  This photo says it all--check out his max speed for the day.</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/90145/width/1000/height/800/flags/" target="_blank"><img alt="4.jpg" class="lightbox-enabled" data-id="17202" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17202/width/750/height/500" style="; width: 750px; height: 500px"></a></p>
<p> </p>
<p>Yah, it's kinda hard to see.  51.9mph.  I really didn't need to know that!</p>

 

[BigBuckSnort]

<p>quick fly-by run report.  Goal for the 800s was 3:15, splits were - 3:21, 3:15, 3:15.  I'm happy with that considering the heat index was well into the mid 90s and the last 800 was all uphill.  5 miles total in 40:05.  Tired.</p>

 

[kfuller]

<p>Nothing for me today.  I am taking a nice rest today.  Then some nice easy stuff Thursday and Friday.  Nice job on all the great workouts today.</p>