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Ran a 10k in June (2 Viewers)
- Thread starter GStrot
- Start date
gruecd
Footballguy
You do know that you don't just join this club, right? There's an initiation rite...
sho nuff
Footballguy
Depends on the race you are planning.5k, 10k, half...I love intervals...but depending on the race, the reps and distance and pace will change some. Also work in some tempo or goal pace miles during a run during the week. Both very helpful.
sho nuff
Footballguy
On my end...kind of tweaking some of my training as I get my body slowly used to some of the workouts I will be doing in marathon training later in the year.
Increased my MLR this week up to 10 miles. The heat was brutal today though...pounding sun. Everything was good til that last mile. That one was a bit tougher today and Im sure my HR and pace will show that when I look at the data. Really did not pay attention to the garmin much except when it beeped for mileage. Ran mostly off feel of a good easy pace. Though, did notice my average pace was lower than I was really going for.
12 on tap for Saturday and going to do some pace or tempo miles in there. Just not sure how much. May give the 12/7 a go this weekend.
Increased my MLR this week up to 10 miles. The heat was brutal today though...pounding sun. Everything was good til that last mile. That one was a bit tougher today and Im sure my HR and pace will show that when I look at the data. Really did not pay attention to the garmin much except when it beeped for mileage. Ran mostly off feel of a good easy pace. Though, did notice my average pace was lower than I was really going for.
12 on tap for Saturday and going to do some pace or tempo miles in there. Just not sure how much. May give the 12/7 a go this weekend.
tri-man 47
Footballguy
Sean
Footballguy
Been lurking in this thread for months, really enjoy everything you guys post. I've never been a runner - started running a little bit back last fall and was enjoying it but then fell off during the early winter months/holidays and am looking to get back into it. Right now I've just been doing 4-5 miles at a time (3-4 times a week) to get accustomed to running but feel like I need some kind of plan/training/focus to get me going. I guess my goal for now would be to start with something like a 10k (I've never run a race before @ any distance) and work my way up to a half marathon and then see where that takes me (even though I can't imagine it at this point it seems like based on the track record in this thread I'll be signing up for a full before I know it 
)
So I guess I'm looking for recommendations on a good starting point given my goals. I've been running the 5 miles in the 40 minute range or so(this takes a decent effort from me but not killing myself). Not sure if that matters in regards to picking a beginner or intermediate program for example.
Also I'm a little clueless when it comes to sneakers. I've been running in some Nike Lunarelite 2's that I bought a few months back (because they looked cool to me). Anything I should be looking for? Not sure what the consensus is on something like the Nike Free? Just wondered because they are on sale at running warehouse.
Sorry to be so long winded with my first post in here.
)So I guess I'm looking for recommendations on a good starting point given my goals. I've been running the 5 miles in the 40 minute range or so(this takes a decent effort from me but not killing myself). Not sure if that matters in regards to picking a beginner or intermediate program for example.
Also I'm a little clueless when it comes to sneakers. I've been running in some Nike Lunarelite 2's that I bought a few months back (because they looked cool to me). Anything I should be looking for? Not sure what the consensus is on something like the Nike Free? Just wondered because they are on sale at running warehouse.
Sorry to be so long winded with my first post in here.
gruecd
Footballguy
Hey, Sean. Welcome to the thread.If you're already running 4-5 miles 3-4 times/week, I think you could go right to the half marathon as your goal race. Pick one that's about 12 weeks out and use Hal Higdon's Novice 2 program. You'll see that he actually includes a couple of shorter races (5-10K) as components of the training plan. Having a goal really helps. And if you want some extra motivation, tell everyone you know that you're doing it, post it on your Facebook page, etc. That way you can't/won't back out.Been lurking in this thread for months, really enjoy everything you guys post. I've never been a runner - started running a little bit back last fall and was enjoying it but then fell off during the early winter months/holidays and am looking to get back into it. Right now I've just been doing 4-5 miles at a time (3-4 times a week) to get accustomed to running but feel like I need some kind of plan/training/focus to get me going. I guess my goal for now would be to start with something like a 10k (I've never run a race before @ any distance) and work my way up to a half marathon and then see where that takes me (even though I can't imagine it at this point it seems like based on the track record in this thread I'll be signing up for a full before I know it
So I guess I'm looking for recommendations on a good starting point given my goals. I've been running the 5 miles in the 40 minute range or so(this takes a decent effort from me but not killing myself). Not sure if that matters in regards to picking a beginner or intermediate program for example.
Also I'm a little clueless when it comes to sneakers. I've been running in some Nike Lunarelite 2's that I bought a few months back (because they looked cool to me). Anything I should be looking for? Not sure what the consensus is on something like the Nike Free? Just wondered because they are on sale at running warehouse.
Sorry to be so long winded with my first post in here.
One other piece of advice. Visit your local specialty running store and get properly fitted for shoes. Easily your single most important piece of equipment as a runner. Well, except for maybe your Garmin, but you'll discover that later.
If you tell us where you live, there's a good chance I know someone in the general area who can recommend a store. I'm kind of a big deal. 
Good luck, and let us know if there's anything we can do to help!
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Go to a running specific store and get a proper fit. No since starting off on the wrong shoe so to speak. Most hate Nikes, but Vomero's are my go to shoe. The Free led to foot/knew issues for me.Best advice I can give training wise is to run most of your miles slower than what you have been and run you fast miles much harder than you have been.Been lurking in this thread for months, really enjoy everything you guys post. I've never been a runner - started running a little bit back last fall and was enjoying it but then fell off during the early winter months/holidays and am looking to get back into it. Right now I've just been doing 4-5 miles at a time (3-4 times a week) to get accustomed to running but feel like I need some kind of plan/training/focus to get me going. I guess my goal for now would be to start with something like a 10k (I've never run a race before @ any distance) and work my way up to a half marathon and then see where that takes me (even though I can't imagine it at this point it seems like based on the track record in this thread I'll be signing up for a full before I know it
benson_will_lead_the_way
Footballguy
Fully healthy now?
benson_will_lead_the_way
Footballguy
Dang it...I knew I should've read the fine print'tri-man 47 said:'gruecd said:
benson_will_lead_the_way
Footballguy
Welcome and some pretty good advice for you already in here. Just wanted to add that injuries are the worst part about running. They will come from improper shoes, technique, and over training. Make sure you're not pushing it too hard and slowly increase your mileage, as well as icing.'Sean said:Been lurking in this thread for months, really enjoy everything you guys post. I've never been a runner - started running a little bit back last fall and was enjoying it but then fell off during the early winter months/holidays and am looking to get back into it. Right now I've just been doing 4-5 miles at a time (3-4 times a week) to get accustomed to running but feel like I need some kind of plan/training/focus to get me going. I guess my goal for now would be to start with something like a 10k (I've never run a race before @ any distance) and work my way up to a half marathon and then see where that takes me (even though I can't imagine it at this point it seems like based on the track record in this thread I'll be signing up for a full before I know it
17seconds
root of all aliai
How many days can you miss and/or how slow can a recovery week be before you lose fitness?
I'm in week 9 of Pfitz 18/55 and I've followed it 100% till now. I did my first 20mi run last saturday. But I'm on work travel this week, have a 5K this sunday where I'd really like to PR, my legs are still sore from the 20 and my neck hurts quite a bit 5miles in every time I run. I think this is a good week for me to ease down since I'm mid-way and I have 5 hard weeks left, then the taper.
Schedule has me doing 45miles this week by the end of the Sunday. Definitely going to be short of that, but what's the best course of action to recover? I ran 6 monday morning, took yesterday off, and plan to do something around 10-14mi today after work as my longest run of the week. Should I go really easy and do like 20mi total this week or try to stay above 35?
thanks
I'm in week 9 of Pfitz 18/55 and I've followed it 100% till now. I did my first 20mi run last saturday. But I'm on work travel this week, have a 5K this sunday where I'd really like to PR, my legs are still sore from the 20 and my neck hurts quite a bit 5miles in every time I run. I think this is a good week for me to ease down since I'm mid-way and I have 5 hard weeks left, then the taper.
Schedule has me doing 45miles this week by the end of the Sunday. Definitely going to be short of that, but what's the best course of action to recover? I ran 6 monday morning, took yesterday off, and plan to do something around 10-14mi today after work as my longest run of the week. Should I go really easy and do like 20mi total this week or try to stay above 35?
thanks
2Young2BBald
Footbaldguy
Decided last week that I'd do three workouts in succession at maximum effort to see where I stand in all three disciplines to determine if I need to alter any focus. While I've got races coming up soon, I am really not going to work a "plan" until late June or July when I need to get focused on September's HIM. I am pleased with my aerobic fitness, but DAMN and I sore. Here is how it went:
Friday: One hour on the bike as hard as I could ride. 22.83 miles on very flat terrain and no wind. HRM never worked, but it felt like the veins in my noggin were like the movie scanners.
Sunday: Running speedwork. Did a mile warm up, three mile of track work doing 200M sprints, 200M walk. Then, another mile cool down. Got the heart rate in to the 170s on only 2 of the sprints, the rest stayed below.
Monday: 1 mile swim at max effort, followed up with another 28 lengths to get the swim to 2,500 yards. With my legs cooked, it was all arms and I felt the whole swim. I lost track of time from when I started, but the full 2,500, with rest had me in the pool just over 45 minutes.
Took yesterday off so I could overeat and will be back in the pool tonight. I need to pull out the HIM training plan to see where a string of workouts like this would put me in terms of which week. I am trail racing Sunday (Bald Mountain run, SWEET name) so I'll back off a bit the rest of the week to get my legs back.
I am also testing my next workout VooDoo. I made the mistake of getting new tires on the car at Costco, which meant I had about 2 hours to spend shopping. I saw a MONSTER bag of Chia and thought I'd give it a whirl based on some of the stuff, I think, that was in Born to Run. After 4 days of putting the stuff on cereal, Greek yogurt and in smoothies, I sense there is a bit of an energy boost associated with the stuff. Not so sure I could run all night like the Aztecs, but there is something there.
Finally, Operation X-Country for my son is in full effect. His middle school math teacher is one of the asst X-Country coaches at the high school so I've had him working on my son. He starts middle school track tonight and seem excited about it. And, he wants to target a dirt 5K in June. It was cool, on Sunday when I did speedwork at the track, my wife joined me, so he tagged along and had a friend join in too so they could run together.
Friday: One hour on the bike as hard as I could ride. 22.83 miles on very flat terrain and no wind. HRM never worked, but it felt like the veins in my noggin were like the movie scanners.
Sunday: Running speedwork. Did a mile warm up, three mile of track work doing 200M sprints, 200M walk. Then, another mile cool down. Got the heart rate in to the 170s on only 2 of the sprints, the rest stayed below.
Monday: 1 mile swim at max effort, followed up with another 28 lengths to get the swim to 2,500 yards. With my legs cooked, it was all arms and I felt the whole swim. I lost track of time from when I started, but the full 2,500, with rest had me in the pool just over 45 minutes.
Took yesterday off so I could overeat and will be back in the pool tonight. I need to pull out the HIM training plan to see where a string of workouts like this would put me in terms of which week. I am trail racing Sunday (Bald Mountain run, SWEET name) so I'll back off a bit the rest of the week to get my legs back.
I am also testing my next workout VooDoo. I made the mistake of getting new tires on the car at Costco, which meant I had about 2 hours to spend shopping. I saw a MONSTER bag of Chia and thought I'd give it a whirl based on some of the stuff, I think, that was in Born to Run. After 4 days of putting the stuff on cereal, Greek yogurt and in smoothies, I sense there is a bit of an energy boost associated with the stuff. Not so sure I could run all night like the Aztecs, but there is something there.
Finally, Operation X-Country for my son is in full effect. His middle school math teacher is one of the asst X-Country coaches at the high school so I've had him working on my son. He starts middle school track tonight and seem excited about it. And, he wants to target a dirt 5K in June. It was cool, on Sunday when I did speedwork at the track, my wife joined me, so he tagged along and had a friend join in too so they could run together.
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pmbrown_22
Footballguy
Sean - Welcome. I also second the Higdon plans as they are great starter training cycles. Also before you get into the plan, learn that you should not go at full effort for every run. Maybe once a week get in a speed workout which you would do at max effort or very close to it. Also, ask as many questions as you have. I started here like 3 years ago and have learned a great deal from these guys. And, don't worry, becoming addicted to this stuff is all part of the process.
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Got back from a grueling 11 miles at lunch today. My legs were just not having any of it today and I felt awful for pretty much the entire run. I guess my take away is that I got the miles done and it is good to run on tired legs, but man I was trying to come up with any excuse to quit. Did not happen though, but tomorrow, I am not sure what I am going to do on my recovery day.
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Got back from a grueling 11 miles at lunch today. My legs were just not having any of it today and I felt awful for pretty much the entire run. I guess my take away is that I got the miles done and it is good to run on tired legs, but man I was trying to come up with any excuse to quit. Did not happen though, but tomorrow, I am not sure what I am going to do on my recovery day.
Ned
Footballguy
I'm a big believer in listening to your body. If it's screaming for a break, by all means give it one. I'd ditch any/all speed/tempo work and focus on recovery runs and 1 MLR for the week. Reassess when you get back home.This is a cumulative game and marathon training certainly tests the limits. Especially when its your first cycle. Add in the fact that you're doing Pfitz for your first and I'm not shocked your body is asking for help. The Pfitz plans are no joke.Congrats on getting your first 20 in! How'd it feel?
17seconds
root of all aliai
The 20 was good. Normally every medium and long run I do is hilly, usually up and down at least 500ft. For the 20 I drove down to the beach where it's relatively flat. Ran a 10mi lap twice right along the pacific. Perfect running day too - mostly cloudy, low 60s.At mile 18 I felt like this, but pushed through it.
Ned
Footballguy
Sand
Footballguy
'tri-man 47 said:'gruecd said:
That sounds a lot better than I was thinking! 
2500yds in 45 minutes is ####### cruising. Nice workout.
Sean
Footballguy
Thanks for all the advice guys, appreciate it. I'll take a look at the Higdon plan as a starting point.
gruecd- I'm in the Buffalo, NY area. If your contacts reach out here i'd be interested in any recommendations (and also impressed you actually have contacts in Buffalo
I picked up a refurb Garmin 305 awhile back so I have that. I'll have to read up on all the HR stuff you guys post about
gruecd- I'm in the Buffalo, NY area. If your contacts reach out here i'd be interested in any recommendations (and also impressed you actually have contacts in Buffalo
I picked up a refurb Garmin 305 awhile back so I have that. I'll have to read up on all the HR stuff you guys post about
Sand
Footballguy
Go to a good running store and let them do their thing. There should be a number of them in Oklahoma City.
2Young2BBald
Footbaldguy
Thanks, your advice on working on speed has helped. I had extra motivation. There is a guy who is already a damn good triathlete that I have seen go top 3 overall in a few events I've been at that is training at my pool with a coach. He got in my lane and was hammering it, I was doing everything I could to tuck in and draft when he would pass me (which probably explains some of the extra speed I had). I am wondering how this will translate to open water. I ended last season with a sub 28 minute Oly swim, my best of the four I've done. However, I sense that I'll still hold back a bit wanting to be sure I have gas in the tank to make the distance. This is why I try and swim a long set every few weeks, to remind me mentally that I can do it.
I found a place: http://www.redcoyoterunning.com/index.htmlI'll admit that I am scared to start running. I haven't ran at all since I herniated my back (three lower discs) during an insanity video last summer.
I walk two miles regularly and also do eliptical three times a week, but my weight loss has plateaued for a while so I'm looking for something to mix it up.
gruecd
Footballguy
I'm on it...gruecd- I'm in the Buffalo, NY area. If your contacts reach out here i'd be interested in any recommendations (and also impressed you actually have contacts in Buffalo
gruecd
Footballguy
Looks perfect. They should be much more knowledgeable than ****'s or Sports Authority or something similar.
sho nuff
Footballguy
As healthy as I can be.Will see how the foot responds to this 10 miler.It did well after the intervals Monday night.Noted earlier I think it was an idiot issue...me being the idiot lacing up a bit too tight. But everything else feels great and the foot is only moderately sore the morning after a very long run (the half and then 13 miler this past weekend).'benson_will_lead_the_way said:
sho nuff
Footballguy
Want to see what Im getting myself into with the Pfitz 18/55 this fall.
17seconds
root of all aliai
As a Pfitz 18/55 first timer I can say you better be up to 30mi weeks before you start the program. Hardest part so far was recovering from that first 16mile run with 10 miles of marathon pace. Needed rest 2 of the next 3 days.
Sand
Footballguy
Talked to a doctor about running with that injury history? Anyway, build slowly. In general running will strengthen muscles and joints, but not if you go out and spike yourself right away. Building slowly will also allow you to assess your back health.
sho nuff
Footballguy
Oh, no problem there.This week will hit 30 miles pretty easily after the 12 on Saturday.
Peaked around 35 maybe on my last half cycle and have slowly been upping the mileage of some of these weekly runs to get used to that.
My base will be about 34-36 miles when I start the 18/55.
IvanKaramazov
Footballguy
I did that workout last fall while preparing for a half, and it was way harder than I thought it would be. I'd done 10-mile pace runs before, but not after a 6 mile warmup. Big difference.
pigskinliquors
Dr. Parrothead
I'd start with 1/4 mile repeats for now. Run 1 mile warm-up, go hard for 1/4 mile, rest 1/8 mile, go hard for 1/4, rest 1/8, rinse and repeat, cool down with a slow mile. Shoot for 5 repeats the first time, then try to add one more every two weeks. IF you decide to train for a HM or more, change the 1/4-1/8 to 1/2-1/4 repeats.
'tri-man 47 said:'gruecd said:
Initiation looks like what we call Tuesday night in my neighborhood
Post your workouts in here, and ask any specific questions you have. We'll keep you honest and informed as a group. Get good shoes, properly fit at a good shoe store, choose a race to shoot for, choose a well-known training plan, then stick to it. After you've completed your quest to finish said race; thank everyone in here for all their help, and post pictures of co-eds you saw while running. It's a time proven recipe for success.'Sean said:Been lurking in this thread for months, really enjoy everything you guys post. I've never been a runner - started running a little bit back last fall and was enjoying it but then fell off during the early winter months/holidays and am looking to get back into it. Right now I've just been doing 4-5 miles at a time (3-4 times a week) to get accustomed to running but feel like I need some kind of plan/training/focus to get me going. I guess my goal for now would be to start with something like a 10k (I've never run a race before @ any distance) and work my way up to a half marathon and then see where that takes me (even though I can't imagine it at this point it seems like based on the track record in this thread I'll be signing up for a full before I know it
So I guess I'm looking for recommendations on a good starting point given my goals. I've been running the 5 miles in the 40 minute range or so(this takes a decent effort from me but not killing myself). Not sure if that matters in regards to picking a beginner or intermediate program for example.
Also I'm a little clueless when it comes to sneakers. I've been running in some Nike Lunarelite 2's that I bought a few months back (because they looked cool to me). Anything I should be looking for? Not sure what the consensus is on something like the Nike Free? Just wondered because they are on sale at running warehouse.
Sorry to be so long winded with my first post in here.
When I was 25 = 2 weeks at 35 = 1 week
Now = one hour.
_____________________
My update:
Did a 20 mile ride last night followed immediately with ab ripper X last night; ran to and from the gym today to do an hour on the elliptical, and will be doing plyometrics tonight.
bostonfred
Footballguy
Roughly the opposite of the time between boners.
Ned
Footballguy
Ned
Footballguy
March just keeps getting better and better. I don't even know what to say any more...
Yesterday was a 5mi recovery run. My quads were barking at me the whole way. Thanks to Sunday's hilly 20, I'm sure. 9:53/133
Today was a Pfitz special - 9mi with 5x1000 @ 5K. These are a lot of fun, but hurt like a SOB at the same time. I felt sorta wobbly on the first repeat, and didn't feel exactly right until finally settling in on the fourth one. I've always heard the old 'got stronger as things went on' when talking about running backs, BnB, etc. But I've never quite understood it. Until today. I was flyin' on that 5th repeat and have no idea how I did it. I had that tired but strong feeling going on. I wish I could put it into words what I was feeling...
Splits:
1 - 4:10/175
2 - 4:08/178
3 - 4:11/180
4 - 4:09/180
5 - 4:07/180
average = 4:09 (6:38 pace)
Yesterday was a 5mi recovery run. My quads were barking at me the whole way. Thanks to Sunday's hilly 20, I'm sure. 9:53/133
Today was a Pfitz special - 9mi with 5x1000 @ 5K. These are a lot of fun, but hurt like a SOB at the same time. I felt sorta wobbly on the first repeat, and didn't feel exactly right until finally settling in on the fourth one. I've always heard the old 'got stronger as things went on' when talking about running backs, BnB, etc. But I've never quite understood it. Until today. I was flyin' on that 5th repeat and have no idea how I did it. I had that tired but strong feeling going on. I wish I could put it into words what I was feeling...
Splits:
1 - 4:10/175
2 - 4:08/178
3 - 4:11/180
4 - 4:09/180
5 - 4:07/180
average = 4:09 (6:38 pace)
gruecd
Footballguy
Hey-ooooooo!
tri-man 47
Footballguy
Sean - welcome! I see they have a Fleet Foot store in Buffalo (2290 Delaware). I found that from the Asics site ...only a few top stores here in the Chicago area carry a brand of racing shoe I want to check out, so I looked to see which stores in Buffalo also carry that shoe, implying they're a serious running store (which Fleet Foot stores are). There's also a Laux Sporting Goods (441 Broadway), but I don't know if that's also a specialty store or a local discount store. A good shoe should 'fit like a glove' right away, I would say. They should leave some room in the front ...don't expect the shoe to be real tight on the toes.'Sean said:
jb1020
Footballguy
Been on the road most of this week, but managed to get my runs in.
I actually found a public track where I was to get my interval work in. We don't have one in my area, only the schools have them and they keep them on lock down.
I set out for 8 x 400's, but after eating a big lunch and the late afternoon heat (87 already) I crashed and burned on my 6th. I'm already seeing pretty vast improvement from when I first did them 2 weeks ago.
1 - 1:34 HR 176 max
2 - 1:36 HR 178 max
3 - 1:37 HR 180 max
4 - 1:38 HR 180 max
5 - 1:41 HR 180 max
6 - 1:50 HR 178 max
I was hurting on that last one. I'm really loving the interval workout. I need to step it up with some 800's. Finally got my Pfitz book in last night. Ready to crack that baby open.
5K tonight! I called my buddy, who is just trying to get into running himself, last night to find out more about this race. Turns out this local guy who runs these "boot camp" workout groups is the one putting it on. This 5K is the goal of the group that started at the beginning of January. The goal was for the boot camp participants to get their friends to sign up and run with them.
I'm not really sure this is something I'm suppose to be in, but wish me luck. A guy I've run with a few times told me his best 5k time is 23:23...so 23:22 is my goal. I know I can beat him.
I actually found a public track where I was to get my interval work in. We don't have one in my area, only the schools have them and they keep them on lock down.
I set out for 8 x 400's, but after eating a big lunch and the late afternoon heat (87 already) I crashed and burned on my 6th. I'm already seeing pretty vast improvement from when I first did them 2 weeks ago.
1 - 1:34 HR 176 max
2 - 1:36 HR 178 max
3 - 1:37 HR 180 max
4 - 1:38 HR 180 max
5 - 1:41 HR 180 max
6 - 1:50 HR 178 max
I was hurting on that last one. I'm really loving the interval workout. I need to step it up with some 800's. Finally got my Pfitz book in last night. Ready to crack that baby open.
5K tonight! I called my buddy, who is just trying to get into running himself, last night to find out more about this race. Turns out this local guy who runs these "boot camp" workout groups is the one putting it on. This 5K is the goal of the group that started at the beginning of January. The goal was for the boot camp participants to get their friends to sign up and run with them.
I'm not really sure this is something I'm suppose to be in, but wish me luck. A guy I've run with a few times told me his best 5k time is 23:23...so 23:22 is my goal. I know I can beat him.
2Young2BBald
Footbaldguy
BNB (or anyone else in the Carolinas). We are heading down to Myrtle Beach for the kids Spring Break and I am trying to find a race I can run on Saturday 7th as we drive down. I'd like to be close to Myrtle Beach and be able to stay in a Holiday Inn property as I have a few Priority Club points to use and want an event with multiple distances so the family can race. This event appears to fit all the criteria. Any thoughts on this event. I don't see course maps, but doubt it gets out to the beach. Are the decent sites for listing on NC events? Running in the USA was the best I could find. TIA for any info!
____________________________
Update. I saw decent pool success last night. My plan was to do 100 yard intervals on the 2s, 15 sets and wrap with a 500. I did my first hundred in 1:22, kept the next 2 under 1:30 and all but one under 1:40 for the first 1,000 yards (but sure needed the rest up to the 2-minute mark versus going on 1:45). At 1,000 I took an extra minute rest and then did another 500. First one was in 1:31, but the next 4 were around the 1:40 mark with 2 bleeding over. Fully cooked, I still swam a 500 at the end in 9:32. I "liked" the 100 yard intervals over the 50, but intervals still suck.
____________________________
Update. I saw decent pool success last night. My plan was to do 100 yard intervals on the 2s, 15 sets and wrap with a 500. I did my first hundred in 1:22, kept the next 2 under 1:30 and all but one under 1:40 for the first 1,000 yards (but sure needed the rest up to the 2-minute mark versus going on 1:45). At 1,000 I took an extra minute rest and then did another 500. First one was in 1:31, but the next 4 were around the 1:40 mark with 2 bleeding over. Fully cooked, I still swam a 500 at the end in 9:32. I "liked" the 100 yard intervals over the 50, but intervals still suck.
tri-man 47
Footballguy
Sweet! So do you ever do any one-arm drills? I found those were helpful, particularly for acclimating to left-side breathing. It's a nice drill to focus on the hand entry and pull. Plus, if a shark ever bites an arm off, I can still swim to shore.
--I had to do it: I popped a hard mile this a.m. as part of an otherwise easy run. 6:25 pace, though I still don't feel comfortable yet. But I had to know that I can, to some degree, SandTM the start of my 5K race on Sunday ...then see if I can hang on. I'm hoping the race environment will pull me faster. I'd love to reach the two mile mark at 13:00.
pigskinliquors
Dr. Parrothead
'Ned said:
Race day is a lot like beer goggles (RD-GogglesRM). Real-life girls sweating while running looks much more awesome than the same said person in a 2-dimensional photo.'bentley said:
Perfect motivation
Also, nice workout 
The Cool Running 10k program might fit you well. 2Young: Awesome swim!!! You are turning Sand'ish
_______________________
My update:
Did Plyo last night, and P90x Back and Biceps this morning followed by Ab Ripper. Plyo and Back/Biceps are by far my two favorite workouts on this program.
I won't be much help on the other side of the state. Check out www.setupevents.com.
IvanKaramazov
Footballguy
I can't even imagine doing speedwork after eating a big meal. Add a 80+ temps to that, and I'd be barfing all over the place. ________________________________Finished off a good week of running a little early today. My calendar is pretty full on Friday and I like having Saturday as a day off, so I ended up with:Sun: 15 Mon: 5 recoveryTues: 10 GAWed: 5 recoverThurs: 8 w/ 5 tempoTotal for the week: 43. Total for the month: 173.Now I get to enjoy a highly unusual pair of back-to-back SDOs, with another 15 miler scheduled for Sunday.
Sean
Footballguy
Cool thanks. Fleet Feet is actually pretty close to where I work so I'll have to stop in on lunch.Got 4 miles in last night @ 8:39. Think I might try the Higdon novice 2 half training that gruecd recommended. Have some more reading to do.
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pmbrown_22
Footballguy
5 recovery miles for me today. Supposed to be a double recovery day, but I am skipping the second run. I have to switch my schedule up this weekend and will end up cancelling out on a longish run tomorrow.
Have a great day all.
Have a great day all.
Sand
Footballguy
Intervals make the world go around. And make you faster.
I predict 19:45.
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