Protocols of Stringer Bell
Footballguy
some of you might like this - sorry if a repeat
runforyourlives.com
runforyourlives.com
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Ran a 10k in June (7 Viewers)
- Thread starter GStrot
- Start date
tri-man 47
Footballguy
Similar idea, I suppose, but I would say no. The lunges are much deeper stride/angle. Maybe it's fair to say stair master represent quantity of movement; lunges are quality of the movement.Wraith - great to hear the running went OK!!!
prosopis
Arizona Chupacabra
Thanks'tri-man 47 said:Similar idea, I suppose, but I would say no. The lunges are much deeper stride/angle. Maybe it's fair to say stair master represent quantity of movement; lunges are quality of the movement.Wraith - great to hear the running went OK!!!'prosopis said:
Sand
Footballguy
Greetings, gents. This weekend was a biking weekend. 57 miler on Saturday - popped a tire, got it changed, hung on to the strongest guy in the group who waited up on me (nice guy), cramped up both quads going up the last big climb. Joyful ride. 20 miles today down in south Alabama, including a gaudy 8 mile set at 245 watts (21.5mph). Legs are extra crispy, but that is a good thing, I guess.
On to swimming and more swimming! 8k done last week, more to go this week.
On to swimming and more swimming! 8k done last week, more to go this week.
pmbrown_22
Footballguy
Hey all. Hope all had a great Easter.
Seems like the efforts in here have been strong, as usual. Just catching up after being away for a couple days, but I was able to get in some good runs.
Last Thursday I was awoken @ 4AM by the little guy and he was ready to party so I took him for an hour and a half to play with him. He went back down just in time for me to get in my 8 mile run. Nothing to big with it as I was just getting in some miles. We also went to the USAF museum in Dayton, OH. It was a great trip and anyone with airplane fans in their family would love it.
For recovery on Friday, I cut the grass. Not your typical recovery, but I had to satisfy two needs. I was also planning for 22 on Saturday.
For Saturday's run I was up at 4:30 in order to get it in before a busy day of birthday parties and such with the kids. It was a wonderful 39 degrees when I started and I felt really good for the entire run. I think I averaged 8:40 per and my legs really felt strong throughout. My heartrate averaged 150 which I thought was a good sign as I never felt like I was giving intense effort, but just kind of cruising along.
The only problem that I have with my recovery has been my knee. I am getting a pain on the top of the knee cap where the quad attaches to the cap. I don't think it is runner's knee, but could be. It really hurts more like a deep bruise than the knee issues I had before. Just curious if anyone has any suggestions. It has gotten better since Saturday, but I may take another day off today to see where that gets me. One other interesting thing is that I am not sure that it is inflamation because Ibuprofen seems to do nothing for it so I am hoping that I just banged my knee on something and did not realize it at the time.
Have a great day all.
Seems like the efforts in here have been strong, as usual. Just catching up after being away for a couple days, but I was able to get in some good runs.
Last Thursday I was awoken @ 4AM by the little guy and he was ready to party so I took him for an hour and a half to play with him. He went back down just in time for me to get in my 8 mile run. Nothing to big with it as I was just getting in some miles. We also went to the USAF museum in Dayton, OH. It was a great trip and anyone with airplane fans in their family would love it.
For recovery on Friday, I cut the grass. Not your typical recovery, but I had to satisfy two needs. I was also planning for 22 on Saturday.
For Saturday's run I was up at 4:30 in order to get it in before a busy day of birthday parties and such with the kids. It was a wonderful 39 degrees when I started and I felt really good for the entire run. I think I averaged 8:40 per and my legs really felt strong throughout. My heartrate averaged 150 which I thought was a good sign as I never felt like I was giving intense effort, but just kind of cruising along.
The only problem that I have with my recovery has been my knee. I am getting a pain on the top of the knee cap where the quad attaches to the cap. I don't think it is runner's knee, but could be. It really hurts more like a deep bruise than the knee issues I had before. Just curious if anyone has any suggestions. It has gotten better since Saturday, but I may take another day off today to see where that gets me. One other interesting thing is that I am not sure that it is inflamation because Ibuprofen seems to do nothing for it so I am hoping that I just banged my knee on something and did not realize it at the time.
Have a great day all.
Sand
Footballguy
This is true - awesome place. (Great runs, too!)
gruecd
Footballguy
Yikes!
Just kidding. Yeah, I think I'm ready. Did my last double-digit run on Saturday (12 at 7:39/mile), so just a couple of short ones left to go. I'll include a couple miles at GMP during tomorrow's 7-miler just to keep the legs fresh.In terms of goal pace, I'm not really sure what to expect. Didn't do a ton of quality this cycle, but I did have a couple solid tempo runs, and I PR'd a couple of shorter races, so the speed is there. I'm thinking I'm gonna pace for 3:09 and see what happens. I'm probably in better shape than that, but after last year's colossal crash and burn, I want to play it safe. If I get through the hills and I'm feeling good, I'll drop the hammer.I head down to Milwaukee on Thursday night, since my flight leaves at 6 AM on Friday. Should be fun!
FUBAR
Footballguy
Guys, need some help here.
I'm not running outside right now, as we only have about a 1.5 mile loop to run on. We have more, but only if you want to risk injury running on rocks. This will be for the next 5 months or so.
So, I hit the dreadmill most days. It gets boring unless I'm doing speedwork. Been doing 1/4s, cresendos (start at a moderate speed, work my way up every .1 or 30 seconds for a mile, start over), hills, etc. I listen to music of course but it still gets boring. Do you have any tips for the dreadmill? I don't plan on running more than 90 minutes at any time, but 60 was bad enough.
I'm not running outside right now, as we only have about a 1.5 mile loop to run on. We have more, but only if you want to risk injury running on rocks. This will be for the next 5 months or so.
So, I hit the dreadmill most days. It gets boring unless I'm doing speedwork. Been doing 1/4s, cresendos (start at a moderate speed, work my way up every .1 or 30 seconds for a mile, start over), hills, etc. I listen to music of course but it still gets boring. Do you have any tips for the dreadmill? I don't plan on running more than 90 minutes at any time, but 60 was bad enough.
gruecd
Footballguy
FUBAR, where are you stationed??
The_Man
Footballguy
Early candidate for Post of the Year
Last edited by a moderator:
pigskinliquors
Dr. Parrothead
pm: great run! I don't know what to recommend with your knee, other than rest is your friend.
Grue:
I can't wait to live vicariously through another Boston with you and the group here!
Tri: Can't wait to hear about the new shoes. I like the concept
Sand: Nice riding this weekend! The video =
Extra crisp?
FUBAR: I hate dreadmills. With that said, still work on getting a speed, tempo and long run in every week. I'd also incorporate some hill work if you have incline.
_________________________
My update:
I'm on the recovery week at the end of Phase II of P90x = more cardio and less lifting this week. Friday I did Legs/Back and tried to follow it up with an early morning long ride on Saturday. The ride was brutal. My legs were pretty fried from the lunge-fest, and at mile 7 I had a solid biker more than a half mile ahead of me. I worked my ### off to catch him, and even harder to drop him. He grabbed my wheel as I went by and he held on for almost two miles. My HR hit 192 near the end of it, but it was worth it as he fell off the back, and my ego was happy. I don't have data in front of me, but I averaged over 24 mph over those 4+ miles with a helping cross wind. This unfortunately put a damper on the rest of my ride as I burned too many matches to burn Mr. Pinnarello w/ Zipps. I ended up riding 42 miles, but unfortunately had my first sub 20 MPH ride of the year (AVE = 19.6). It was still certainly worth it.
Yesterday I took the day off, and today was a 60 minute elliptical day, and I'll do Core Synergistics tonight.
Grue:
I can't wait to live vicariously through another Boston with you and the group here!Tri: Can't wait to hear about the new shoes. I like the concept
Sand: Nice riding this weekend! The video =
Extra crisp?FUBAR: I hate dreadmills. With that said, still work on getting a speed, tempo and long run in every week. I'd also incorporate some hill work if you have incline.
_________________________
My update:
I'm on the recovery week at the end of Phase II of P90x = more cardio and less lifting this week. Friday I did Legs/Back and tried to follow it up with an early morning long ride on Saturday. The ride was brutal. My legs were pretty fried from the lunge-fest, and at mile 7 I had a solid biker more than a half mile ahead of me. I worked my ### off to catch him, and even harder to drop him. He grabbed my wheel as I went by and he held on for almost two miles. My HR hit 192 near the end of it, but it was worth it as he fell off the back, and my ego was happy. I don't have data in front of me, but I averaged over 24 mph over those 4+ miles with a helping cross wind. This unfortunately put a damper on the rest of my ride as I burned too many matches to burn Mr. Pinnarello w/ Zipps. I ended up riding 42 miles, but unfortunately had my first sub 20 MPH ride of the year (AVE = 19.6). It was still certainly worth it.
Yesterday I took the day off, and today was a 60 minute elliptical day, and I'll do Core Synergistics tonight.
Ned
Footballguy
Grue:
Can't wait to sweat another Boston. 
prosopis
Arizona Chupacabra
Yikes!
Have fun, man.
prosopis
Arizona Chupacabra
The heat is here.
91 degrees out today when I ran.
5 miles, 10:10 avg pace, HR 163
Tomorrow I am going to do a Higdon tempo run "humpbacked fashion" on the treadmill.
Fubar- I try to get a treadmill in the back with a nice view if possible. There is usually a young lady to chase at the gym. Other then that I think your screwed.
Grue- Good luck. Always enjoy following you at these races. Very cool.
pm- Damn that is a nice long run
pigskin- you are an animal with this stuff. I get sore reading what you do.
91 degrees out today when I ran.
5 miles, 10:10 avg pace, HR 163
Tomorrow I am going to do a Higdon tempo run "humpbacked fashion" on the treadmill.
Fubar- I try to get a treadmill in the back with a nice view if possible. There is usually a young lady to chase at the gym. Other then that I think your screwed.
Grue- Good luck. Always enjoy following you at these races. Very cool.
pm- Damn that is a nice long run
pigskin- you are an animal with this stuff. I get sore reading what you do.
I guess this goes out to Sand and Pigskin.
50 miles yesterday including the 19 mile, 3900 ft climb from Asheville to Craggy. That 19 miles has about 2 miles of flat to downhill in the mix. Here are the stats from the climb...
Selection Stats
Distance 18.77 mi
Riding Time 1:38:24
Cals Burned 1447 kcal
Avg Max
Power 256.4 577 W
Speed 11.4 34 mi/h
Wind 11.8 33 mi/h
Caden 70.9 102 rpm
Climbing 3596 ft
Elev 1861 to 5286 ft
Slope -5.6 to 8.6%
And the entire ride...
Distance 50.82 mi
Riding Time 3:09:47
Cals Burned 2166 kcal
Avg Max
Power 199.0 577 W
Speed 16.1 40 mi/h
Wind 16.2 44 mi/h
Caden 72.3 108 rpm
Climbing 4797 ft
Elev 1838 to 5305 ft
Slope -9.7 to 9.0%
Really felt like I was climbing well.
Last 5 miles of the climb
Distance 5.02 mi
Riding Time 0:27:52
Cals Burned 434 kcal
Avg Max
Power 271.8 506 W
Speed 10.8 23 mi/h
Wind 10.8 23 mi/h
Caden 68.7 88 rpm
Climbing 1116 ft
Elev 4148 to 5286 ft
Slope 0.6 to 8.6%
Last 7/10's of the climb
Distance 0.70 mi
Riding Time 0:03:50
Cals Burned 75 kcal
Avg Max
Power 340.4 506 W
Speed 11.1 16 mi/h
Wind 11.1 16 mi/h
Caden 71.3 82 rpm
Climbing 187 ft
Elev 5089 to 5279 ft
Slope 1.0 to 8.6%
I was trying to reach the top in under 2 hours from the start of the ride, so I burnt my last match...missed it by 30 secs.
50 miles yesterday including the 19 mile, 3900 ft climb from Asheville to Craggy. That 19 miles has about 2 miles of flat to downhill in the mix. Here are the stats from the climb...
Selection Stats
Distance 18.77 mi
Riding Time 1:38:24
Cals Burned 1447 kcal
Avg Max
Power 256.4 577 W
Speed 11.4 34 mi/h
Wind 11.8 33 mi/h
Caden 70.9 102 rpm
Climbing 3596 ft
Elev 1861 to 5286 ft
Slope -5.6 to 8.6%
And the entire ride...
Distance 50.82 mi
Riding Time 3:09:47
Cals Burned 2166 kcal
Avg Max
Power 199.0 577 W
Speed 16.1 40 mi/h
Wind 16.2 44 mi/h
Caden 72.3 108 rpm
Climbing 4797 ft
Elev 1838 to 5305 ft
Slope -9.7 to 9.0%
Really felt like I was climbing well.
Last 5 miles of the climb
Distance 5.02 mi
Riding Time 0:27:52
Cals Burned 434 kcal
Avg Max
Power 271.8 506 W
Speed 10.8 23 mi/h
Wind 10.8 23 mi/h
Caden 68.7 88 rpm
Climbing 1116 ft
Elev 4148 to 5286 ft
Slope 0.6 to 8.6%
Last 7/10's of the climb
Distance 0.70 mi
Riding Time 0:03:50
Cals Burned 75 kcal
Avg Max
Power 340.4 506 W
Speed 11.1 16 mi/h
Wind 11.1 16 mi/h
Caden 71.3 82 rpm
Climbing 187 ft
Elev 5089 to 5279 ft
Slope 1.0 to 8.6%
I was trying to reach the top in under 2 hours from the start of the ride, so I burnt my last match...missed it by 30 secs.
Good work dude...that is fun chasing a rabbit. I ran down two on my last climb of the day yesterday. Distance 2.45 miRiding Time 0:10:07Cals Burned 172 kcal Avg MaxPower 295.6 396 WSpeed 14.6 23 mi/hWind 15.7 24 mi/hCaden 77.6 96 rpmClimbing 343 ftElev 1906 to 2249 ftSlope -1.4 to 5.4%I thought I had dropped them, but one hooked on during the descent. I'm absolutely terrified of the bridge expansion joints on the parkway right now. Drop a bottle early in the ride hitting one. I'm afriad I'm going to taco a wheel at 30+ mph and end up in the hospital so I heavily on the brakes.pm: great run! I don't know what to recommend with your knee, other than rest is your friend.Grue:
Sand
Footballguy
Yeah, seriously, go buy a ####### powertap, dude. I'd love to see what you put out on rides like this. I had a shot like that last weekend - hit the front of the paceline with a mile and a bit to go to our stop. Dragged them along at 26mph down the flat - felt awesome (we have very few flats that long, so it is a bit of a treat). On the roadie that is about as long as I can hold that kind of speed. And I can sympathize with the match thing. As is normal for me last weekend I burned all of mine in the first 30 miles. That led to my quads doing the cramp dance up the last nasty hill.----Small update: Calf still ####ed. No running for a bit (again). So I hit up the pool tonight. 2500yds. 2x500 in 6:50 and 6:49 in the drag suit. That ####### rules for me - those were not all out efforts. Finished up with some 50yd sprints in the :32-33 sec. range.
wraith5
Footballguy
Great run! My HR can hit 150 just sitting on the couch.
Sand
Footballguy
Now that's awesome! I wish we had climbs like that. We top out at about 500ft. elevation change around here. One thing that pops out (besides the ridiculous power numbers) is that you seriously mash the pedals - I'd be at 90+rpm on an ascent like that.
wraith5
Footballguy
Any of you biking studs have good bike workout suggestions? Generally speaking, I don't even sniff 20mph unless I'm going downhill and I really want to get more semi-competitive on the bike legs of my tri's this summer.
I'm about 21 weeks out from the 1/2 IM, so I suppose I need to start thinking about my training plan...
I'm about 21 weeks out from the 1/2 IM, so I suppose I need to start thinking about my training plan...
bostonfred
Footballguy
what kind of heel pain? If it feels like you steppend on a nail in the center of your heel, it could be a little plantar fasciitis, and you want to be careful with it, especiaally if you're upping your mileage.
ATC1
Footballguy
Freeze a water bottle and roll it over your heels after a run for 10 mins. Before you get up in the morning, stretch with a towel in your bed before stepping down.
FUBAR
Footballguy
Sand
Footballguy
Just ride, man. Ride hard and short, ride easier and long, attack the hills, find a good group ride that will push your capabilities. But most of all, just ride.
Sand
Footballguy
I recommend LSD to keep things fresh.
pmbrown_22
Footballguy
Of course, I did what any good runner would do yesterday and do 6 recovery miles on it. Funny thing is that it does not hurt when I am running at all, but only when resting. So I figure the easy solution is to just run all day long. Not sustainable sure, but what a good story that would be.Actually it is feeling better today and I am pretty sure it is just a deep bruise and nothing serious.
pigskinliquors
Dr. Parrothead
I'd LOVE a powertap. I have some bizarre financial crap going on now which is a long story for another day = it won't likely be soon. Your drag suit times are still sick. Regarding your calves; are you wearing calf sleeves? If not you should be.
LOL. We top out at 100 ft. of elevation change here. Mashing at 70 RPM's would crush my quads. You are a true beast. What is your setup on that bike, triple or compact (if a double you are a God)?
Train as you would for running. A long ride, a tempo ride and a speed ride in rotation is a good start. I typically just ride as hard and fast as I can most of the time and sometimes try to ride harder.
Do it, for no particular reason!
pigskinliquors
Dr. Parrothead
How long are you stationed there FUBAR? Can't thank you enough for your service.
I'd probably try to ride 3 days a week and avoid group rides.Long ride - I'd work my way up to 3.5 hours over the 21 weeks. This will make the 56 mile leg seem like cake. HR zone 1-2. Not trying to kill this ride. I'd look to brick after this ride every other week.45-60 min tempo ride. I'd pick a route in the 15-20 mile range and ride hard in the high zone 3 / low zone 4. Doing the same route each time will give you a way to measure your improvement (assuming no wind impact). Definately want to run after this ride whenever possible. Your going to ride at or just below this pace during your event.2 x 20 min intervals. Warm up and then hammer it for all your worth. You'll want to be near threshold level effort. Start off with 10 min intervals and work up to the 20s. 5-10 min active recovery in between sets. This should be your only workout of the day unless you swim.
pmbrown_22
Footballguy
Funny thing about that is that my wife calls me "Forest" all the time. It drives me crazy when people call me "Forest". I love that scene though as I understand it so well. Usually if someone says "Run, Forest, Run", I usually respond with "Stupid is as Stupid does".
jb1020
Footballguy
Shrooms are more natural, thus better for you.
benson_will_lead_the_way
Footballguy
Hey gentlemen...been busy. Hope your training/races have gone well.
I got some speed work in two saturdays ago. 2 Mile warm up. 400 sprints at 75, 74, 76, 76, 80, 75. 2 mile cool down.
Got an 8-10 miler in last thursday...but it left my shins in bad shape.
Ran 4 miles yesterday in 27:42 with a 15-20 MPH wind.
I got some speed work in two saturdays ago. 2 Mile warm up. 400 sprints at 75, 74, 76, 76, 80, 75. 2 mile cool down.
Got an 8-10 miler in last thursday...but it left my shins in bad shape.
Ran 4 miles yesterday in 27:42 with a 15-20 MPH wind.
IvanKaramazov
Footballguy
pmbrown -- Great run. I don't get out there before sunrise that often, but when I do it's great to look down and see that my long run is 2/3 over with as the sun comes up. No suggestions on the knee -- good luck.
FUBAR -- I've tried audiobooks before, but honestly I find that they make me more bored than I would have been with nothing to listen to at all. I'm assuming tv is not an option?
gruecd -- Another year, another Boston. Go get 'em.
__________________________
I did a pretty easy 15 on Easter after church, 5 recovery miles yesterday, and then 10 with 6 tempo miles today. Today's run ended up being easier than I thought it might have been. I had a hard time getting to a sub-8 pace at first, but after the first mile, it was no big deal and I ended up averaging 7:53/mi for the tempo miles. This is no big deal to most of you guys, but this week should be a personal best 45 miles for me.
FUBAR -- I've tried audiobooks before, but honestly I find that they make me more bored than I would have been with nothing to listen to at all. I'm assuming tv is not an option?
gruecd -- Another year, another Boston. Go get 'em.
__________________________
I did a pretty easy 15 on Easter after church, 5 recovery miles yesterday, and then 10 with 6 tempo miles today. Today's run ended up being easier than I thought it might have been. I had a hard time getting to a sub-8 pace at first, but after the first mile, it was no big deal and I ended up averaging 7:53/mi for the tempo miles. This is no big deal to most of you guys, but this week should be a personal best 45 miles for me.
FUBAR
Footballguy
TVs aren't a good option, they're too high for comfort. Music works for now.
FUBAR
Footballguy
less than 9 months, so we got a pretty good deal overall.
pmbrown_22
Footballguy
I will second the audiobooks as a good way to pass the time, but I have also heard that a lot of people like to do different podcasts and I believe there are a few running podcasts out there that are really good. For me, when I listen to music, sometimes it makes me go too fast, but the audiobooks do a good job of keeping me even and calmer.Everyone is different, but I am not sure how much you can spice up the treadmill. You are getting your runs in so at least you have that going for you. And, I thank you for your service as well.
One thing about the 1.5 mile loop is that it may be a good place to do your intervals. Just a thought.
gruecd
Footballguy
Ned
Footballguy
You're crankin' out some good speed work. Are these at or just below 5K effort or are you hammering all out?2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown
IvanKaramazov
Footballguy
Damn. Those are some speedy times. I'm pretty sure I can't do an 800 in 3:00 flat even if I was going all-out.2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown
Sand
Footballguy
While I stand by my LSD comment (after all, running away from the throbbing walls and mutant bees makes the treadmill much more exciting), I'll throw in a plug for Best Radio You Have Never Heard Podcast.
Cold Dead Hands
Footballguy
I watch HBOGo on my Touchpad when on the treadmill. I have the treadmill in my basement so I can watch TV if everyone is awake as I have to turn it up fairly loud to hear everything. I tend to run at 5AM. I am pretty new to running. Just finished 5 miles this morning at a 9:40 pace. I keep the treadmill set at 4% incline to try to counteract the fact that I'm on a treadmill. I don't do anything fancy, I try to run a 5k once a week and best my last time. I ran a 27:00 last week and was pretty happy. I've been running since late January.'FUBAR said:
Hang 10
Footballguy
I'd say it's just below 5k pace. The whole speed work training is relatively new to me, so I haven't really dialed in my goal pace for each distance. Kinda of a work in progress. Also, I have no idea how fast or slow I should doing my rest intervals. I'm just winging it, I guess.You're crankin' out some good speed work. Are these at or just below 5K effort or are you hammering all out?2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown
tri-man 47
Footballguy
Great stuff! I tried a new workout yesterday that I'd read about in Runner's World (piece on Galen Rupp) - 200m hard, 200m moderate ..continual loops. The trick is the brisk recovery! It's really not a rest interval. I only did four cycles (so 1 mile), but used :45 (6:00/mi) on the hard 200m, 1:00 (8:00/mi) on the recovery. This was in the new shoes so I could see how speed work felt in them ..and it felt good, though it got my calves barking a bit. They were OK today in old shoes for an easy 8 mile run.I'd say it's just below 5k pace. The whole speed work training is relatively new to me, so I haven't really dialed in my goal pace for each distance. Kinda of a work in progress. Also, I have no idea how fast or slow I should doing my rest intervals. I'm just winging it, I guess.You're crankin' out some good speed work. Are these at or just below 5K effort or are you hammering all out?2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown
Hang 10
Footballguy
I obviously don't know you but you'd be surprised how fast you can run when you push it. You gotta be willing to suffer though. Running a fast 5k is hell.Damn. Those are some speedy times. I'm pretty sure I can't do an 800 in 3:00 flat even if I was going all-out.2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown
Hang 10
Footballguy
Nice. How many cycles is the recommendation?I've been doing those furman first workouts. I loved their marathon training program, so now I'm working on the 10k training. This one seems way more intense. There's no easy runs but you only run 3 days a week...which helps with the recovery. Curious to see if anyone else has tried them,Great stuff! I tried a new workout yesterday that I'd read about in Runner's World (piece on Galen Rupp) - 200m hard, 200m moderate ..continual loops. The trick is the brisk recovery! It's really not a rest interval. I only did four cycles (so 1 mile), but used :45 (6:00/mi) on the hard 200m, 1:00 (8:00/mi) on the recovery. This was in the new shoes so I could see how speed work felt in them ..and it felt good, though it got my calves barking a bit. They were OK today in old shoes for an easy 8 mile run.I'd say it's just below 5k pace. The whole speed work training is relatively new to me, so I haven't really dialed in my goal pace for each distance. Kinda of a work in progress. Also, I have no idea how fast or slow I should doing my rest intervals. I'm just winging it, I guess.You're crankin' out some good speed work. Are these at or just below 5K effort or are you hammering all out?2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown
benson_will_lead_the_way
Footballguy
You make my speedwork look like childs playI obviously don't know you but you'd be surprised how fast you can run when you push it. You gotta be willing to suffer though. Running a fast 5k is hell.Damn. Those are some speedy times. I'm pretty sure I can't do an 800 in 3:00 flat even if I was going all-out.2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown
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