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Skuj
Joined: 13 Mar 2006
Posts: 3432
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 Posted: Fri Jul 30, 2010 8:44 am Post subject: |
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| WayneC wrote: | 17 Km this am with Sharon on her bike. Very relaxing. 4:49 average pace with AHR 140. Went longer today because I don't know if I will get much in tomorrow with work obligations.
Doc |
Did you ride handlebars or on Sharon's knee?
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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Widget
Joined: 17 Oct 2007
Posts: 1182
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| Posted: Fri Jul 30, 2010 9:59 am Post subject: |
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| Quote: | | Did you ride handlebars or on Sharon's knee? |
That's such a cute mental picture it makes me want to squeel with delight. This year at school i made friends with a nice young statistician who biked me quite a bit around campus. I'd sit on the seat and he'd stand on the pedals while "side cheeking it". Quite an enjoyable way to travel.....
Anyways, another thing about your address Diane is that its just one number off of mine. You're 2464. I'm 2404. We just have so much in common! The willows guarding our houses out of which operatic music pours, while inside the running ladies pour over thier sociology texts.....Sometimes i imagine myself as a strange version of you, but in a different dimension with significantly less athletic talent......and a lesser penchant for editing....and fewer kids.....
Anyways (again), last night with IRR, wonderful wonderful IRR, it was 15min w/u, 5 X 4min (run at around 4:30 effort), 15min cd. It was nice to have something more to give to this workout, rather than being tired from a ridiculously big w/o on tuesday. Next week i will not have this luxury as my tuesday workout is currently sloted as: w/u, 5 x 9 min intervals with one minute jog rest. Intervals: 4 min at marathon pace, 3 min at half marathon pace, 2 min at 10k pace. cd.  I'm not complaining....i just wish i had someone to do this run with me.
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Water off a duck's back (^&%^&%##@*&*) !!!! |
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Diane
Joined: 07 Apr 2008
Posts: 839
Location: Comox
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| Posted: Fri Jul 30, 2010 3:39 pm Post subject: |
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Greetings from 2464 to 2404. So - maybe that's a signal that you have a 2:40 marathon in you!! FYI, it took me 8 years, from my 1st marathon in 1976 to that PR in '84. If you keep doing workouts like next Tuesdays - and I do like the breakdown of the 9 mins into 3 paces - who knows how fast you'll be! As for other comparisons - I do agree that I have more kids, with another grandchild due next January right here in Courtenay!!!!. As for hair colour - advantage Widget.
If I were 30 years younger, and in Sidney, I'd love to do that Tuesday w/o with you.
Diane |
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Diane
Joined: 07 Apr 2008
Posts: 839
Location: Comox
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| Posted: Fri Jul 30, 2010 3:45 pm Post subject: |
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| WayneC wrote: | And what training did you do today? I note that you are starting to "train" again which is a great thing. We will surely stop by and say hello.
Doc |
Today? am - 30' walk/jog with Willow. 10:30 - 60' hike in Nymph Falls with Sharon deG, and our dogs. 12:00 - Vanier track. 10' wu, ROM, 'funny walks' (the very same that you "commented" on on Tuesday). Then my 16 X 50m repeats routine - gradually increasing pace up to a couple of sprint starts. NEXT - big deal - put my spikes on (the specials I picked up in Australia) for 1 X 100m; 1 X 125m; 1 X 150m. Fast relaxed was the goal - recovery was easy jog back. Then on to the grass for 10' cd running barefoot. Not much of a track w/o but I am being VERY careful. 6 weeks from today I hope to be able to run a respectable 400m.
diane |
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WayneC
Joined: 09 Mar 2006
Posts: 1872
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| Posted: Fri Jul 30, 2010 7:31 pm Post subject: |
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| Diane wrote: | | WayneC wrote: | And what training did you do today? I note that you are starting to "train" again which is a great thing. We will surely stop by and say hello.
Doc |
Today? am - 30' walk/jog with Willow. 10:30 - 60' hike in Nymph Falls with Sharon deG, and our dogs. 12:00 - Vanier track. 10' wu, ROM, 'funny walks' (the very same that you "commented" on on Tuesday). Then my 16 X 50m repeats routine - gradually increasing pace up to a couple of sprint starts. NEXT - big deal - put my spikes on (the specials I picked up in Australia) for 1 X 100m; 1 X 125m; 1 X 150m. Fast relaxed was the goal - recovery was easy jog back. Then on to the grass for 10' cd running barefoot. Not much of a track w/o but I am being VERY careful. 6 weeks from today I hope to be able to run a respectable 400m.
diane |
Looks like you are well on your way.
Doc |
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Skuj
Joined: 13 Mar 2006
Posts: 3432
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| Posted: Sat Jul 31, 2010 6:45 am Post subject: |
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| Skuj wrote: | So, my remaining "speed" sessions are thusly, if anyone wants to join in: (Please note that this weekend's effort got moved Down Island!)
Saturday July 31st - 3000m - Qualicum Beach road - late afternoon.
Tuesday August 3rd - 800m - Courtenay track - lunch hour.
Saturday August 7th - 5000m - Courtenay or Qualicum Beach road - late afternoon.
Tuesday August 10th - 1500m - Courtenay track - lunch hour.
Saturday August 14th - 3000m - Oak Bay meet.
Tuesday August 17th - 800m - Courtenay track - lunch hour.
Saturday August 21st - 5000m - Oak Bay meet. |
Things changed. Today's 3k will be at home, this morning. It will be:
-jog Memorial 0k to 4k,
-do strides,
-surge 3km from 4k to 1k, (downhill first k)
-jog 1k to 0k.
(Running the 3k from 3k to 0k won't work due to the business of the Market being near 0k.)
Begin jog from 0k at 9:45am, give or take 15min. If anyone can make it.
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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Skuj
Joined: 13 Mar 2006
Posts: 3432
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| Posted: Sat Jul 31, 2010 7:27 am Post subject: |
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_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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WayneC
Joined: 09 Mar 2006
Posts: 1872
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| Posted: Sat Jul 31, 2010 9:21 am Post subject: |
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| Skuj wrote: | | Skuj wrote: | So, my remaining "speed" sessions are thusly, if anyone wants to join in: (Please note that this weekend's effort got moved Down Island!)
Saturday July 31st - 3000m - Qualicum Beach road - late afternoon.
Tuesday August 3rd - 800m - Courtenay track - lunch hour.
Saturday August 7th - 5000m - Courtenay or Qualicum Beach road - late afternoon.
Tuesday August 10th - 1500m - Courtenay track - lunch hour.
Saturday August 14th - 3000m - Oak Bay meet.
Tuesday August 17th - 800m - Courtenay track - lunch hour.
Saturday August 21st - 5000m - Oak Bay meet. |
Things changed. Today's 3k will be at home, this morning. It will be:
-jog Memorial 0k to 4k,
-do strides,
-surge 3km from 4k to 1k, (downhill first k)
-jog 1k to 0k.
(Running the 3k from 3k to 0k won't work due to the business of the Market being near 0k.)
Begin jog from 0k at 9:45am, give or take 15min. If anyone can make it. |
WORKING.!! AND RACING ON MONDAY. MAYBE YOU CAN COME?
DOC |
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WayneC
Joined: 09 Mar 2006
Posts: 1872
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| Posted: Sat Jul 31, 2010 9:22 am Post subject: |
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| Skuj wrote: | |
They do get your attention.
doc |
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Widget
Joined: 17 Oct 2007
Posts: 1182
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| Posted: Sat Jul 31, 2010 10:23 am Post subject: |
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Well, my new shoes aren't nearly as visually exciting as Skuj's....but they're still kind of sexy. I spent quite a while in the Running Room last night trying to decide between the latest version of the Saucony ProGrid Ride, which i've bought the last 2 times, and the Nike Air Pegasus. Part of me wanted to go with old and reliable, but another part of me, the wild and crazy (red head?) part, wanted to strike out into the unknown and try something new. I've never run in Nikes before. Apparently the two shoes were quite comparable, which is strange because the Nikes feel a lot lighter. I ended up going with the Nikes (and got a whicked whicked discount!). I think it was the little graphic of Bowerman on the insole that tipped the scales. I'm so fickle. I also bought a copy of Canadian Trail Runner Magazine with a fantastic article on CVRR in it! Way to go gang. And there's a blurb on the JdeF trail race i'll be doing part of later this month (28km to Sombrio Beach) as well as the 5 Peaks Whistler race. Nice magazine. Better than that stinky Uber American Trail Runner Mag I love to complain about....Maybe I'll win another free subscription this month and will then have the joy of complaining about it for another year.
Anyways, today is 2hrs and i'm procrastinating, playing the new axe (that's slang for guitar), drinking coffee and finishing these strange projects i seem to accumulate. Ex. cut over a hundred small circles out of a white shower curtain for next Halloween's Deamon Squid costume. Hey, runners have to have other hobbies, right?
_________________
Water off a duck's back (^&%^&%##@*&*) !!!! |
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Skuj
Joined: 13 Mar 2006
Posts: 3432
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| Posted: Sat Jul 31, 2010 10:27 am Post subject: |
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My report today will be in 7 parts.
Part 1, The Preamble:
| Skuj wrote: | Today's 3k will be at home, this morning. It will be:
-jog Memorial 0k to 4k,
-do strides,
-surge 3km from 4k to 1k, (downhill first k)
-jog 1k to 0k.
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Today I did exactly this, and it was hands down the best run I have had this year. Suddenly something has clicked, or has been absorbed. (Will it last? Hahahaha...)
Part 2: The Shoes.
It was my first run in those shoes, and I love them. Yes....they do get people's attention. I might even have to use them for my track races now. Hmmm....
Part 3: The Warmup:
The 20:12 jog up to the 4k mark felt very lovely. I embraced the shade, the scenery.....I'm so glad that I got away from the track for these sessions. 4 strides felt amazing....I just felt so full of running. Too full?
Part 4: The First K.
Because of this excitement, I had to be cautious on the initial run down the hill to 1km, and I was happy to see 3:27. I felt amazing, but I thought "well, that's downhill....my next goal is to get to 2k around 7-flat, feeling good. I MUST FEEL GOOD AT 2K."
Part 5: The Second K.
I kept waiting to feel tired/pooped. That feeling never arrived. Lately that little uphill before the 2k mark always wins. ie I always feel sluggish going up it, and a bit pooped after it. But today I kicked it's arse....I flew up and over it.....and I felt amazing at 2k in 6:57.
Part 6: The Third K:
The very strong feeling continued on the last k. (2.5k in 8:39......hey that's 17:18 5k pace.) I sped up a little more towards the bridge, but I never felt really taxed. I was full of "gears". When I hit the bridge I was really moving....but only because I felt so exhilerated finishing that way.
Part 7: The End/Cooldown/Conclusion:
The finish was 10:20 and I didn't feel pooped/tired at all. I immediately began the 1k cooldown jog (4:39) and laughed about my 10:17 "race" in late Jun. Surely I can run near 10-flat, if I get a mental grip? What does this mean for 5k? I don't want to freak myself out, or put pressure on myself before the events. PACE OF THE DAY, hahaha. Just Run, Baby....see how you feel. But I'm adjusting the possibilities. It was only in mid March that I began running more frequently than every second day. All those massive 10k runs and 55k weeks have come to fruition now. 
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m.
Last edited by Skuj on Sat Jul 31, 2010 7:21 pm; edited 1 time in total |
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WayneC
Joined: 09 Mar 2006
Posts: 1872
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| Posted: Sat Jul 31, 2010 11:20 am Post subject: |
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| Skuj wrote: | | It was only in mid March that I began running more frquently than every second day. All those massive 10k runs and 55k weeks have come to fruition now. |
Hahaha, that's great! Very exciting. I could hardly wait to see how it ended. We should have a training report section on the forum. Nothing like having a good base and consistant training to get you running fast.
Doc |
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Skuj
Joined: 13 Mar 2006
Posts: 3432
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| Posted: Sat Jul 31, 2010 1:08 pm Post subject: |
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My training is systematic, not progressive.
QB got changed due to our cat Leon. He has an op tomorrow. Maybe I'll jog or light tempo the 4 Miler. It's too long to race, hahahahaha......
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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WayneC
Joined: 09 Mar 2006
Posts: 1872
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| Posted: Sat Jul 31, 2010 5:58 pm Post subject: |
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| Skuj wrote: | My training is systematic, not progressive.
QB got changed due to our cat Leon. He has an op tomorrow. Maybe I'll jog or light tempo the 4 Miler. It's too long to race, hahahahaha...... |
\
Do a light tempo. Then I might be able to run with you. Or, you could jog the first 1.4 K and then run a 5000 (just for fun) Hope to see you there.
doc |
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Widget
Joined: 17 Oct 2007
Posts: 1182
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| Posted: Sat Jul 31, 2010 6:42 pm Post subject: |
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Me and my new Nikes finally bounded (trudged? oozed? shuffled?) out the door at 5:3pm for tonight's two hour run. After last weekend 2hrs seems like nothing......right? Well, it still seemed like work, just not as much work.
Tonight's top song is "You Ex Lover is Dead" by Stars:
http://www.youtube.com/watch?v=55FMOJMhV9s
(the headless drummer is a little weird)
_________________
Water off a duck's back (^&%^&%##@*&*) !!!! |
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