Wed, 9/28-
Did an easy 3.27M in 25:00. Legs are a little tired.
Wednesday, September 27, 2017
Tuesday, September 26, 2017
This series was better than last week's.
Like last Tuesday, on tap today was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts.
I was wondering if I should do 600s or stick with 2:00. I chose to stick with 2:00 so that I could do the workout as designed, but also make my way to being about to do 2-min 600s with a 2:00 jog recovery comfortably. 2:00 600s is much faster than my goal pace. My goal is 17:30, which is 5:38/mile. At this pace, I should have covered 571 meters per repeat.
#1: 590 meters in 2:00
#2: 595 meters in 2:00
#3: 590 meters in 2:00
#4: 590 meters in 2:00
#5: 585 meters in 2:00
#6: 580 meters in 2:00
#7: 600 meters in 2:00
#8: 600 meters in 1:55 (I could have kept going to cover another 20 meters of so to get to 2:00)
This series was better than last week's. I averaged 10 meters or so longer per repeat.
Monday, 9/25--4M
Sunday, September 24, 2017
the suggested long run pace
Sun, 9/24/17-
On tap today was supposed to be a 60-min long run. Instead, I chose a 70-min long run! 9M. I made my way to South Bound Brook and hit the canal. I exited several miles later, eventually making my way to Schoolhouse. I reached the 9M mark (which was 150m or so into the apartment complex property) at 70:00. Pace: 7:47, which seems to be within the suggested long run pace for me.
On tap today was supposed to be a 60-min long run. Instead, I chose a 70-min long run! 9M. I made my way to South Bound Brook and hit the canal. I exited several miles later, eventually making my way to Schoolhouse. I reached the 9M mark (which was 150m or so into the apartment complex property) at 70:00. Pace: 7:47, which seems to be within the suggested long run pace for me.
Saturday, September 23, 2017
Comfortably hard
Sat, 9/23-Went to Duke Island Park with V, knowing I have a race there next weekend.
On tap today was a 6-6.5M run, 20 min of it tempo.
Did an easy preview of the course, the middle portion of it with V. I covered more than 3.1M on the preview loop, on account of two things: 1) I made two wrong turns, and 2) the course measured a little long. Then did a second loop, at tempo. The tempo pace was designed to be 30 seconds per mile slower than recent 5K race pace or 40 seconds per mile slower than 5K goal pace. Comfortably hard, tempo pace is supposed to be a pace I could hold for an hour. So some say.
Mile 1: 6:20
Finished up 3.13M in 19:34... 6:15/mile pace.
I am not sure I could hold 6:15 pace for an hour. Maybe I ran too fast.
Per Jason Fitzgerald, "If you run any faster, you won’t be able to clear that lactate and you’ll be running beyond your threshold. You’ll then experience the familiar burning sensation of acidic muscles and fatigue that is felt at the end of a short, hard race. The goal then is to straddle the lactate threshold and not run any faster." http://strengthrunning.com/2016/04/a-step-by-step-guide-to-tempo-runs/
A tool I have used is the train pace calculator: http://www.chicagoendurancesports.com/runcalc.htm.
On tap today was a 6-6.5M run, 20 min of it tempo.
Did an easy preview of the course, the middle portion of it with V. I covered more than 3.1M on the preview loop, on account of two things: 1) I made two wrong turns, and 2) the course measured a little long. Then did a second loop, at tempo. The tempo pace was designed to be 30 seconds per mile slower than recent 5K race pace or 40 seconds per mile slower than 5K goal pace. Comfortably hard, tempo pace is supposed to be a pace I could hold for an hour. So some say.
Mile 1: 6:20
Finished up 3.13M in 19:34... 6:15/mile pace.
I am not sure I could hold 6:15 pace for an hour. Maybe I ran too fast.
Per Jason Fitzgerald, "If you run any faster, you won’t be able to clear that lactate and you’ll be running beyond your threshold. You’ll then experience the familiar burning sensation of acidic muscles and fatigue that is felt at the end of a short, hard race. The goal then is to straddle the lactate threshold and not run any faster." http://strengthrunning.com/2016/04/a-step-by-step-guide-to-tempo-runs/
A tool I have used is the train pace calculator: http://www.chicagoendurancesports.com/runcalc.htm.
Thursday, September 21, 2017
As Intended
Thurs, 9/21-
Went for a 7M run today (Colonial Park), but I sort of succumbed to the humidity. I covered the first two miles in 15:20, and I hit the turnaround point at 25:55. I stopped at 32:00 and walked for a bit. I then ran the last 2.2M. Mile 6 was in 7:00, mile 7 in 6:00 as intended.
Went for a 7M run today (Colonial Park), but I sort of succumbed to the humidity. I covered the first two miles in 15:20, and I hit the turnaround point at 25:55. I stopped at 32:00 and walked for a bit. I then ran the last 2.2M. Mile 6 was in 7:00, mile 7 in 6:00 as intended.
Wednesday, September 20, 2017
I was wondering
Wed, 9/20/17-
Did another easy run today. 5.4M in 42:20.
Tues, 9/19/17-
On tap today was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts.
#1: Ran an entire 600m in 2:04. I was wondering whether I should do 600s or stick with 2:00. I chose to stick with 2:00 so that I could do the workout as designed, but also make my way to being about to do 2-min 600s with a 2:00 jog recovery comfortably. 2:00 600s is much faster than my goal pace. My goal is 17:30, which is 5:38/mile. At this pace, I should have covered 571 meters per repeat.
#2: 585 meters in 2:00
#3: 580 meters in 2:00
#4: 580 meters in 2:00
#5: 575 meters in 2:00
#6: 575 meters in 2:00
#7: 580 meters in 2:00
#8: 600 meters in 1:57 (I could have kept going to cover another 10 meters of so to get to 2:00)
Mon, 9/18/17-
Did an easy run today. 5.4M in 42:30.
Did another easy run today. 5.4M in 42:20.
Tues, 9/19/17-
On tap today was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts.
#1: Ran an entire 600m in 2:04. I was wondering whether I should do 600s or stick with 2:00. I chose to stick with 2:00 so that I could do the workout as designed, but also make my way to being about to do 2-min 600s with a 2:00 jog recovery comfortably. 2:00 600s is much faster than my goal pace. My goal is 17:30, which is 5:38/mile. At this pace, I should have covered 571 meters per repeat.
#2: 585 meters in 2:00
#3: 580 meters in 2:00
#4: 580 meters in 2:00
#5: 575 meters in 2:00
#6: 575 meters in 2:00
#7: 580 meters in 2:00
#8: 600 meters in 1:57 (I could have kept going to cover another 10 meters of so to get to 2:00)
Mon, 9/18/17-
Did an easy run today. 5.4M in 42:30.
Sunday, September 17, 2017
Steady state/long run
Sun, 9/17-Did a 8M+ steady state/long run today. I intended to run for an hour, or an average overall pace of 7:30, which I did! I started out at 7:55 min for the first mile, 7:50 for the second mile. The next four miles, most of it along the canal, averaged about 7:30. I covered the last two miles in 14:05, with the last mile in 6:45. My legs are a little, but I'm pretty good otherwise!
Plans for the week:
-Mon: 45 min run
-Tues: 8 x 2 min @ 5K pace, with 2 min jog recovery between efforts
-Wed: 45 min run
-Thurs: 30 min run, with last 10 min at 10K pace
-Fri: rest
Plans for the week:
-Mon: 45 min run
-Tues: 8 x 2 min @ 5K pace, with 2 min jog recovery between efforts
-Wed: 45 min run
-Thurs: 30 min run, with last 10 min at 10K pace
-Fri: rest
http://www.chicagoendurancesports.com/runcalc.htm
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