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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,303
7/29/13 2:44 P

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Hope it was a fun evening!

Dee
Houston, TX

"May there always be sushi at the finish line!"





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7/28/13 9:35 A

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Yay!! Hope you enjoyed your evening out :-)

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/28/13 8:08 A

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Great run, smart idea shortening the run, don't want to have your runs be burdensome during this non training time.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
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7/27/13 11:46 P

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SATURDAY
Easy Run
Distance: 4 miles (5 miles total)
Intervals:
:30/:40 (1-2)
:30/:30 (3)
:30/:20 (4)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:50 / 10:28 / 10:07 / 9:38

Notes: Today was a busy day, plus we had a concert in the evening. I had a longer run in my plan, but decided to just make it short and sweet so as not to have to rush to be ready for dinner and our evening out. It was still fun, even if shorter than planned.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/27/13 5:45 P

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I think you need time just to enjoy running. Well actually that could be your goal all the time. So I guess what I'm saying is that if you chose to train hard with the object of improving your race times and don't want to burn out you also need some time to enjoy your fitness and running.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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18.75
25
NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,816)
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Posts: 33,111
7/27/13 10:19 A

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I agree with Dee, who cares what other people say. Run and enjoy it :-)

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,303
7/27/13 8:22 A

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If you are enjoying the runs AND achieving such awesome results, it doesn't matter what some people might say! emoticon

Dee
Houston, TX

"May there always be sushi at the finish line!"





LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
Fitness Minutes: (162,196)
Posts: 12,233
7/26/13 11:43 P

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FRIDAY
Easy Run
Distance: 6 miles (7 miles total)
Intervals:
:30/1:00 (1-2)
:30/:50 (3-4)
:30/:40 (5)
Freeform (6)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 11:04 / 10:54 / 10:16 / 10:26 / 10:07 / 9:26

Notes: One of my goals during this period of "off season" running is to become more aware of what makes a run enjoyable for me. It isn't just one thing, of course, but I have discovered that as long as I keep the pace during the run segment easy (either through a heart rate alarm or by focusing on slow breathing), I enjoy the run. Even when the average mile pace gets fairly fast due to short walk breaks. That's what happened in yesterday's tempo run. Of course, that probably means that I wasn't running the tempo run "fast enough," according to some people, since my heart rate stayed reasonably low throughout. But right now, I'm really into enjoying my running.

Since I ran fairly fast yesterday, I wanted to keep today's run on the very easy side of easy. I was going to start with :20/:40, but decided to give :30/1:00 a try instead. It has been a long, long time since I used a 1 minute walk break, and I have to confess that on more than one cycle, I started wondering if the Gymboss was broken.
emoticon
I ended up do a progressive easy run. I felt pretty good and my Achilles and calf problems from last week are totally gone.
emoticon

Edited by: LIVE2RUN4LIFE at: 7/26/2013 (23:45)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,303
7/26/13 10:45 A

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Well done!

Dee
Houston, TX

"May there always be sushi at the finish line!"





NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,816)
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7/26/13 9:03 A

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emoticon

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/25/13 9:01 P

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Great job! Good to see a 3 for enjoyment for a tempo run

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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12.5
18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
Fitness Minutes: (162,196)
Posts: 12,233
7/25/13 7:42 P

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THURSDAY
Tempo Run
Distance: 7 miles (8 miles total)
Intervals:
:20/:20 (1 - warmup)
:40/:20 (2-3)
:45/:15 (4-7)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Miles Splits: 10:20 / 9:18 / 9:30 / 9:10 / 9:05 / 9:08 / 9:09

Notes: I controlled the pace of each run segment with easy breathing (4/3, 3/3, some 3/2) and the average mile pace with the intervals. This allowed me to keep the run feeling relatively easy even as the average pace increased as I cut back on the walk breaks. I tried to keep the same run pace throughout. To do that, I did have to increase my breathing a little in the last mile (3/2).

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,816)
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7/24/13 11:19 A

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Yay!

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,303
7/24/13 9:49 A

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Wow! emoticon

Dee
Houston, TX

"May there always be sushi at the finish line!"





TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/23/13 3:39 P

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Great job.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
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12.5
18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
Fitness Minutes: (162,196)
Posts: 12,233
7/23/13 3:35 P

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TUESDAY
Easy Run
Distance: 4 miles (5 miles total)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:51 / 9:45 / 9:25 / 9:21

Notes: Since today's run was relatively short, I decided to "free form" the walk breaks. I did have the Gymboss turned on and set to :20/:20, but I skipped or took walk breaks by feel. When I did take a walk break, however, I walked the full 20 seconds. Once again, I used my breathing to moderate my pace, 4/3 mostly in the early miles and then 3/3 for the second half of the run. My legs are a little tired from all the recent running, but there was none of the discomfort I was dealing with last week. Thank goodness.

WEDNESDAY
Rest Day

Edited by: LIVE2RUN4LIFE at: 7/23/2013 (15:36)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,303
7/23/13 2:19 P

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Not running more than 3 hours has a definite appeal at this time of year! Especially outside.

Dee
Houston, TX

"May there always be sushi at the finish line!"





NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,816)
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7/23/13 9:51 A

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Sounds like an interesting approach.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/22/13 9:18 P

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I agree with it being appealing to not have that really long timewise run. My brother was using at least some of the Hudson brothers concepts. I'll need to find out what exactly he decide.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
Fitness Minutes: (162,196)
Posts: 12,233
7/22/13 8:51 P

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MONDAY
Progressive Long Run
Distance: 10 miles (11 miles total)
Intervals:
:20/:40 (1-2)
:20/:35 (3-6)
:20/:30 (7-8)
:20/:20 (9-10)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 11:36 / 11:06 / 11:02 / 10:55 / 10:55 / 10:56 / 10:43 / 10:40 / 10:02 / 9:56

Notes: I've decided to take a small page out of the Hanson's "book" to build my miles back up this summer. By that I mean that instead of keeping most of the weekly runs short and building up a very long run, I'm going to build up several medium runs leading up to a shorter max long run. Total volume will be similar, just distributed differently.

The maximum long run in a Hanson plan is 16 miles, but it is preceded by 3 consecutive days of running about 25 miles going into the long run. The long run is supposed to mimic the last 16 miles of a marathon. So in the last 3 days leading up to this run, I ran 7 miles (a tempo run), 9 miles, 8 miles and now 10 miles today.

If you are following their pacing advice, the Thursday run is a tempo run (which for them means marathon pace), Friday and Saturday are easy runs (1.5 to 2 minutes slower than marathon pace) and the long run is 1 minute slower than race pace. There is also a 6 mile easy run on the Monday following. The long run is every other week. The Sunday run on the in between weeks is a 10 mile easy run, but you still have the same running volume.

I kind of like the idea of not running more than 3 hours at a time during this off season, so it will be interesting to see how this approach works. I'm not in training at the moment, but I will be running a marathon in October.

Edited by: LIVE2RUN4LIFE at: 7/22/2013 (20:54)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,816)
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7/22/13 9:52 A

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emoticon

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


 July Minutes: 1,122
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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,303
7/22/13 9:41 A

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Glad you are doing so well! emoticon

Dee
Houston, TX

"May there always be sushi at the finish line!"





TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/22/13 7:50 A

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Your running seems to be going great. Good recovery from your easy run.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (457,647)
Fitness Minutes: (162,196)
Posts: 12,233
7/21/13 9:39 P

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SUNDAY
Easy Run
Distance: 8 miles (8.5 miles total)
Intervals:
:30/:30 (1-4),
:30/:40 (5-8)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:59 / 10:50 / 10:31 / 10:22 / 10:56 / 11:32 / 11:01 / 10:59

Notes: I wanted this to be a very easy run with a pace target of 10:52 - 11:38. I planned on using 4/3 breathing again to control the pace during the run segment. Since :30/:20 yesterday yielded a 10:30 - 10:45 pace (using mostly 4/3 breathing, but also some 3/3), I figured that reducing the ratio a bit to :30/:30 should slow it down the desired 15 seconds or so.

It didn't work out that way. Once I warmed up, I was running much faster than yesterday, even with the lower ratio and very consistent 4/3 breathing. I was trying to figure out what was going on and then it hit me: yesterday's run followed a fairly fast tempo run on Thursday; today's run followed a much easier run yesterday. Even though I had not taken a rest day, obviously I still was able to recover during the easy run (active recovery) and so was running faster today at a lower ratio. To get down to my target, I increased the walk breaks in the second half of the run.

Edited by: LIVE2RUN4LIFE at: 7/21/2013 (21:41)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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