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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,378
10/28/13 11:26 A

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I actually envy you those hills! You are looking strong to me, but as you said, you'll see when you get to the speed work.

Dee
Houston, TX

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





JUNEPA's Photo JUNEPA Posts: 12,808
10/28/13 10:58 A

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Natural hill work
Must be nice it is cooler and you can run outside again.



June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/28/13 10:25 A

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Solid.

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
10/27/13 8:43 P

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Good job. I really ponder how you are suppose to adjust those target paces for hills and trail conditions. I guess that's an advantage in using hr

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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10/27/13 8:08 P

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Sunday
Long Run
Distance: 8 miles
Target Pace: 10:52 - 11:38
Location: West Rim, Valburn Drive, Mesa

Splits: 14:48 / 10:45 / 10:48 / 10:54 / 11:00 / 11:09 / 10:55 / 10:36

Notes: It has been a long time since I ran my hilly long run route, and my legs were feeling it by mile 8. I hope I didn't make a mistake running the faster "easy" pace today. I guess I'll find out on Tuesday when I do my speed work (600's). There is no rest tomorrow, with another 6 mile run in between today's long run and the speed day.

My Gymboss was set to :20/:20, and my walk was always twenty seconds, but the run segment varied with the terrain and with how my legs were feeling. After the first mile, I was mostly doing :40/:20 on the flatter sections, with longer runs thrown in when I had a good down hill stretch. Up hill, I stuck with :20/:20.

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
10/27/13 11:09 A

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I would definitely cut it short if I felt it was too dark to see where I was running. I've been holding off on my AM runs until there is some light. I'm on the road for maybe a mile out of 6. I've got a blinky clip on light, but I don't know where it is since the move.

Good job on the 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


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10/27/13 10:16 A

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Much better to be safe and cut it short.

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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JUNEPA's Photo JUNEPA Posts: 12,808
10/26/13 11:47 P

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Sometimes the daily events get in the way and the run is shorter than you want.
Nice easy runs this week
The speed work day Tuesday was pretty demanding workout, all those 400s

Edited by: JUNEPA at: 10/27/2013 (11:52)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (488,723)
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10/26/13 10:34 P

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Saturday
Easy Run
Distance: 4.5 miles
Target Pace: 10:52 - 11:38
Location: Ledge Mtn

Splits: 11:41 / 11:30 / 11:18 / 11:10 / 11:12

Notes: I ran late in the day again, but didn't get out quite as soon as I did yesterday (the cats insisted that they had to be fed before I could leave). By mile 4, it was pretty dark. There are streetlights on this neighborhood street, but in between the streetlights, I could no longer see the road surface and started getting nervous about my footing. So I cut the run short after 4.5 miles rather than do the full 6 that were scheduled.

Edited by: LIVE2RUN4LIFE at: 10/26/2013 (22:35)
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
10/26/13 7:23 P

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Good job. Glad you managed an outside run in comfortable temps. Hope you worked out those thoughts

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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JUNEPA's Photo JUNEPA Posts: 12,808
10/26/13 3:47 P

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Yay your legs are wanting, seeking, more challenge !!

And it is great to have a plan that asks a little less than what you are capable of, it will cruise you into top shape again.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 November Minutes: 1,125
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NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,919)
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10/26/13 9:02 A

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I hope it helped you work through all of your thoughts.

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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10/26/13 12:12 A

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Friday
Easy Run
Distance: 6 miles
Target Pace: 10:52 - 11:38
Location: Ledge Mtn

Splits: 17:26 / 11:29 / 10:48 / 11:33 / 10:21 / 12:45

Notes: I had business downtown until about 1:00 pm. It was warm this afternoon, and I didn't feel like going to the gym, so I waited until fairly late in the day to go out for this run. It was getting dark as I finished. It was still in the 70's and humid, but with the sun so low in the sky it was fairly pleasant. I had some things on my mind -- the faster miles are the ones where I got lost in my thoughts and stopped paying attention to my running. Then I'd "wake up" and slow down.

Edited by: LIVE2RUN4LIFE at: 10/26/2013 (14:39)
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: 11,378
10/25/13 7:26 P

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Nailed it! Impressive. emoticon

Dee
Houston, TX

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





NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,919)
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10/24/13 6:18 P

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You hit your target :-) Good idea to walk off the step ups before trying to run.

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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (488,723)
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10/24/13 5:07 P

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Thursday
Easy Run
Distance: 6 miles (~8 miles total)
Target Pace: 10:52 - 11:38
Location: Gym Track
Intervals: :20/:20 (1-2); :20/:24 (3-6)

Splits: 10:53 / 10:47 / 10:59 / 11:02 / 11:04 / 11:03

Notes: I trusted my memory for the target pace for this run -- should have checked it since this is a new plan. I had it in my mind that I wasn't supposed to be faster that 11:00 miles, so I extended the walk to slow down a little after the first two miles. But that did make for a very comfortable run.

This plan actually has two targets for easy runs, what they call Easy A and Easy B. In my case, the first is 10:52 /mi and the second is 11:38 /mi. You have the option, depending on how you are feeling on a given day and whether or not the easy run immediately follows a harder run or another easy one. You learn to make judgments, day by day, on what truly constitutes easy running on a given day and also learn to pay attention to the relative impacts of a day's run on the one that follows it. Since you have only one rest day a week, you have to learn how to manage (allow) recovery while running.

Starting next week, the Thursday run will be a race pace tempo run. Since Thursday is also a strength training day, I will probably need to get up early to run before ST. Today I ran afterwards, which wasn't a big problem since it was an easy run. I did spend about 45 minutes walking in between the two workouts to allow my legs to recover from the step ups I did during ST.


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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MBTEPP's Photo MBTEPP SparkPoints: (105,535)
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10/23/13 1:49 P

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emoticon

I love it when repeats feel good and not drudgery. Nice pick on the Austin Marathon.

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
10/23/13 10:06 A

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Nicely done! Good to feel back on track.



"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
10/23/13 9:32 A

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Looks good. What kind of rest did you take between repeats. Was it based on time, distance or HR?

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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10/23/13 6:41 A

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Nice job!

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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10/22/13 10:58 P

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Tuesday
Speed Work
12 x 400 (400 rec)
Target Pace: 2:04 - 2:10 (5K - 10 pace)
Location: Gym Track

Splits: 1:56 / 1:56 / 1:52 / 2:02 / 2:02 / 1:59 / 2:01 / 2:04 / 2:03 / 2:04 / 2:04 / 2:03

Notes: I've decided to switch to the Hanson Marathon plan (from their book). This plan devotes the Tuesday workout to a faster paced workout. The first half of the plan, this is traditional speed work (aka shorter intervals); the second half of the plan, this is stamina work (aka mile repeats of various sorts).

I have never done this sort of speed work (400m intervals), so I was interested to see just how it would feel. I started out too fast -- my brain always thinks "push, push" when it sees "speed work." But it turned out that my usual run segment pace worked very well for this workout. I just cut way back on the walks. Instead of using the Gymboss, I just took three brief walk breaks in each 400 segment (lasting only a few steps each). That was enough. It did not feel overly hard, and my pacing was pretty consistent. Since I was in the gym, I couldn't use my Garmin, just a stop watch. So that meant I mostly ran by feel.

Monday
Easy Run
Distance: 6 miles
Location: Ledge Mtn

Splits: 17:56 / 11:45 / 11:17 / 10:36 / 10:22 / 14:22

Notes: This workout was the one that made me realize that I was "back," i.e. ready to resume training. My legs woke half way through the run and it felt great.

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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