Group photo
Author:
NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,744)
Fitness Minutes: (229,741)
Posts: 33,110
11/4/13 10:25 A

My SparkPage
Send Private Message
Reply
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: 966
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 12,709
11/3/13 9:33 P

My SparkPage
Send Private Message
Reply
Great run, on target
Wonderful you are feeling in form and enjoying running !!

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.


 July Minutes: 1,435
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
Fitness Minutes: (162,196)
Posts: 12,233
11/3/13 8:22 P

My SparkPage
Send Private Message
Reply
Sunday
Long Run
Distance: 10 miles
Target Pace: 10:29
Location: Gym Track

Splits: 10:06 / 10:12 / 10:18 / 10:25 / 10:22 / 10:19 / 10:30 / 10:21 / 10:23 / 10:20

Notes: I felt good today, even though I ran shortly after spending 3 hours in the car coming back from Dallas. Of course, I'm sure having a rest day yesterday helped! I really feel like I am back to my old, pre Aug. 1 form, both physically and mentally. Running is fun again.

I started with :30/:20 intervals, but that was too fast. I rather suspected it would be, since :30/:15 produced a 9:30 pace on Thursday. (:30/:20 probably would have been the right choice for outdoors in the hills.) After playing around with different options in the first three miles, I settled on :30/:28 for the remainder of the run. :30/:30 might have been a better choice, since I was actually a little faster than target. But I felt comfortable, so I stayed with the slightly faster pace.

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


471 Maintenance Weeks
0
120
240
360
480
JUNEPA's Photo JUNEPA Posts: 12,709
11/2/13 12:57 A

My SparkPage
Send Private Message
Reply
Nice recovery run cruise

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.


 July Minutes: 1,435
0
750
1500
2250
3000
TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
11/1/13 10:47 P

My SparkPage
Send Private Message
Reply
Always good to have a no negative chatter 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: (456,696)
Fitness Minutes: (162,196)
Posts: 12,233
11/1/13 10:33 P

My SparkPage
Send Private Message
Reply
Friday
Recovery Run
Distance: 7.4 miles
Target Pace: 11:38 - 12:22
Location: Ledge Mtn
Intervals: :20/:40

Splits: 16:56 / 12:35 / 11:53 / 12:10 / 12:15 / 11:33 / 12:49

Notes: At this easy pace, there was certainly no negative chatter to contend with. I ran late in the day, but timed it right this time. It was getting dark as I walked home through the hills. We have had low humidity for the last couple of days, which really helped with the comfort level of the run. It was around 75 when I started out, but as the sun went down, it felt much cooler than that. There was also a nice breeze.

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


471 Maintenance Weeks
0
120
240
360
480
JUNEPA's Photo JUNEPA Posts: 12,709
11/1/13 11:05 A

My SparkPage
Send Private Message
Reply
You are doing great !!
Right on with the tempo run and after a challenging leg ST

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.


 July Minutes: 1,435
0
750
1500
2250
3000
TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
10/31/13 3:47 P

My SparkPage
Send Private Message
Reply
Looks like a good solid 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
NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,744)
Fitness Minutes: (229,741)
Posts: 33,110
10/31/13 3:25 P

My SparkPage
Send Private Message
Reply
Excellent. I hope it didn't end up being to fast.

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: 966
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
Fitness Minutes: (162,196)
Posts: 12,233
10/31/13 3:09 P

My SparkPage
Send Private Message
Reply
Thursday
Marathon Pace Tempo
Distance: 6 miles
Target Pace: 9:37
Location: Gym Track
Intervals: :30/:15

Splits: 9:29 / 9:32 / 9:31 / 9:25 / 9:25 / 9:32

Notes: I didn't get up early this morning, so I ran after my ST session. For legs during ST, I did standing lunge / jumps, which are pretty tiring. To give my legs a break between ST and the run, I walked a mile at a fairly slow pace (3 mph). That seemed to be enough for my legs to recover.

I decided to try Jeff's marathon intervals -- :30/:15. The resulting pace was a little too fast (with regards to the workout target), but that's what felt comfortable with these intervals today, so I didn't fight it. I did briefly consider changing the intervals, but decided that this pace was close enough that it shouldn't cause problems with the rest of the week's workouts. I guess I'll find out if I was right about that.

I felt good for all of the 6 miles and did not feel overly tired at the end. I finished with a half mile walk to cool down. I stopped briefly for water every two miles, ate one gel after mile 2 and a piece of candy while I was walking the first mile (before starting to run) and another after mile 4.

Edited by: LIVE2RUN4LIFE at: 10/31/2013 (15:11)
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


471 Maintenance Weeks
0
120
240
360
480
JUNEPA's Photo JUNEPA Posts: 12,709
10/30/13 5:56 P

My SparkPage
Send Private Message
Reply
The Hanson plan is interesting,
tempo run-easy run-easy run- long run- easy run- speed work- rest
Does the book give you the target paces? As related to your race goal time?
I am like Dee, I have trouble sticking to a complex plan. I love the plans, but when I miss one or fall behind they seem to snowball on me. I love watching you train, you are so consistent.

emoticon


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.


 July Minutes: 1,435
0
750
1500
2250
3000
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,298
10/30/13 8:50 A

My SparkPage
Send Private Message
Reply
I've always been impressed by your ability to 'get' a pace. You really nailed it.

Dee
Houston, TX

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





NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,744)
Fitness Minutes: (229,741)
Posts: 33,110
10/30/13 8:48 A

My SparkPage
Send Private Message
Reply
Excellent splits!

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: 966
0
625
1250
1875
2500
TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
10/29/13 9:49 P

My SparkPage
Send Private Message
Reply
Those were consistent splits! Great job! I actually find the Garmin hard to use on speed work. Since the lab before is a walk lap and slow it seems to average that info for about the first 0.1 miles . So if I look at the pace too soon I don't trust my perceived effort. The Garmin's info is just wrong.

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: (456,696)
Fitness Minutes: (162,196)
Posts: 12,233
10/29/13 9:33 P

My SparkPage
Send Private Message
Reply
Tuesday
Speed Work
8 x 600m (400m walking recovery)
Target Pace: 3:06 - 3:14 (5K - 10K pace)
Location: Gym Track

Splits: 3:13 / 3:02 / 2:57 / 3:02 / 3:01 / 3:01 / 3:01 / 3:01

Notes: It took me a few laps to get a feel for the pace today. Part of that was because I was coming off of my ST session. I walked 7 laps before I started running, but it took that first lap to get my legs into running mode. After that, it was just a matter of getting a feel for the pace during the run segments and for how much to walk. I didn't use the Gymboss, just walked a few steps at the start of each lap (maybe 5 seconds?), i.e. brief walks at 160m, 320m, and 480m.

My legs did feel a little tired at first, but after just a few laps, I fell into a good rhythm and didn't have particular problems with the workout.

It is interesting to run with a stop watch rather than with a Garmin. When I first started doing a lot of my runs in the gym where I can't use the Garmin because it loses the satellite, I really missed the constant feedback about my pace, especially the specific feedback the Garmin gives you, which is your average mile pace at any point in the run. With a stop watch, you are looking at elapsed time. And while (if you run the same route frequently), you can use the time at various landmarks to tell you whether you are in the right ball park, that's only very general guidance (i.e. need to speed up a little, need to slow down a little) and for most of the time you really don't know exactly how fast (or slow) you are going. To do workouts with specific targets, you have to develop pacing sense independent of the watch.

I think today's splits shows that I have been able to do that fairly well. Yet it was always with some curiosity that I pressed the button at the end of each repeat to see just what the number would be. (I was always confident that I was in the right range.)

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


471 Maintenance Weeks
0
120
240
360
480
NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,744)
Fitness Minutes: (229,741)
Posts: 33,110
10/28/13 9:34 P

My SparkPage
Send Private Message
Reply
Nice 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


 July Minutes: 966
0
625
1250
1875
2500
TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
10/28/13 8:56 P

My SparkPage
Send Private Message
Reply
Chris Russell of run run live tried the hanson plan and felt he missed the long run. Unfortunately I can't point to the podcasts when he discussed it, it was before his PF. Good job on your 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
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,298
10/28/13 8:53 P

My SparkPage
Send Private Message
Reply
I'm so impressed by the way you approach this. I can't even follow a simple training plan properly.

Dee
Houston, TX

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





LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
Fitness Minutes: (162,196)
Posts: 12,233
10/28/13 8:28 P

My SparkPage
Send Private Message
Reply
Monday
Recovery Run
Distance: 6.25 miles
Location: Ledge Mtn
Intervals: :20/:40

Splits: 18:08 / 12:29 / 11:42 / 12:07 / 11:38 / 12:40

Notes: It was very heavily overcast first thing this morning, so the temperature had not changed much since last evening -- still around 70. But very, very humid. You could see (and feel) the moisture in the air (just slightly short of actual fog). The clouds started to thin about half way through the run, but the sun didn't come out until about an hour after I finished, so I came in just under the wire. Once the sun was out, the temp rose to 82.

With a relatively hard long run yesterday and with speed work tomorrow, I decided today would be a good time for a recovery run. I stuck with :20/:40 for most of the run, but did take advantage of the one down hill that this route affords me. Unfortunately, there is also a matching up hill. (This is the section I use for hill repeats when the plan calls for them.)

In discussing the way that this plan parcels out training intensities in lieu of really long runs, I forgot to mention the timing of the speed work day. It is the final day of six days running straight that starts with a race pace tempo run (day 1 of 6), has a hard long run in the middle (day 4 of 6) and then speed work (day 6 of 6). Easy runs are on days 2,3, and 5; no rest day except between the speed work on Tuesday and the tempo run on Thursday. This sequence of runs makes it problematic to start adding miles to the long run in the middle. If I decide that I need more than a 16 mile long run in my plan, I will change the entire plan.

Edited by: LIVE2RUN4LIFE at: 10/28/2013 (20:31)
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


471 Maintenance Weeks
0
120
240
360
480
Page: 1 of (1)  

Report Innappropriate Post

Other Jeff Galloway Training for any Length Race Training Questions and Logs Posts

Topics:
Last Post:
2/13/2018 9:06:18 AM
6/29/2017 7:26:56 PM
6/3/2017 7:27:56 AM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=11804x33873x55429581

Review our Community Guidelines