Show us your Ghoulies - Halloween Run Challenge Page #2 (Page 4)

2009-10-08 6:44 AM

in reply to: #2448787

Champion

10742

Ames, IA

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

ceilidh - 2009-10-07 9:12 PM And it was soooooo good.
Night Ghoulies.

(got my 3+ miles in today, too)

yay for 3 more miles!

2009-10-08 6:45 AM

in reply to: #2448845

Champion

10742

Ames, IA

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

givemashot - 2009-10-07 9:53 PM

disturbed275 - 2009-10-07 7:16 PM

givemashot - 2009-10-07 3:08 PM

I put off running until tonight while my son is at soccer practice. I need to stay close by anyway in case he has an asthma attack. I'm a little tired after staying up until 3:30 AM trying to stop an overflowing toilet...sitting on the couch feels pretty dang good right now!

I PROMISE I will get my miles in. Can't let the GOUHLIES fall behind in the challenge.

Overflowing toilets........not cool. I hope everything's in working order now!

Well, kinda. No more water is coming in, but none is flowing out yet. After I get the kids to bed tonight, I'll work on that some more.

I THINK that's a good thing.

Sounds like progress at least

2009-10-08 6:46 AM

in reply to: #2448849

Champion

10742

Ames, IA

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

givemashot - 2009-10-07 9:54 PM

Oh, and I got in a little more than 3 miles tonight.

Nice running!

2009-10-08 6:46 AM

in reply to: #2448993

Champion

6225

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

aspeelma - 2009-10-08 6:13 AM

Good morning GHOULIES!!!!

I hope everyone had a good evening.

Question for the Hal's Gals

When you're running 3 days in a row, what kind of intensity do you do on the middle day shorter run? I only had to run 2 miles last night and I pushed it a little harder than I do when on the first and third days. Is that right or am I doing it backwards?

ANN. i always do my short runs easy, the mid-distance runs are either speedwork runs (intervals/tempos) OR at pace runs.

at least thats how i did it when i did Hal's plan AS IS....this go round ive added in more CT days to maintain my swim/bike volume. and im only doing 3 out of the 5 runs he 'prescribes'

so...in the intermediate plan, im only doing the Tues, Wed and Sun runs (on the plan)

not sure that helps any, but....

stacieb

Edited by skrtrnr 2009-10-08 6:51 AM

2009-10-08 6:49 AM

in reply to: #2448858

Champion

10742

Ames, IA

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

willie05 - 2009-10-07 9:58 PM I was kind of planning on running this evening, but a couple things got in the way:

1) Didn't really feel like it

and

2) Today is my birthday, so decided to go out to dinner instead!

I'm out of town for a night in Chicago, so went out for a couple of beers and dinner and watched the playoffs for some sport that hasn't existed in Pittsburgh for almost a generation now.

Run early tomorrow!

You had a good excuse. Sorry it's late, but :

ironannekidd

2009-10-08 6:51 AM

in reply to: #2449000

Champion

16743

Somewhere I can be nekidd

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

wgraves7582 - 2009-10-08 7:22 AM

aspeelma - 2009-10-08 7:13 AM

I am not a Hal's Gal but I think you did it right - at least that is how I handle my runs. Day 1 of the week - slow Day 2 - slow - Day 3 - Hard - Day 4 - Recover - Day 5 Depends

So far what I have going is
day 1 - slow
day 2 - harder
day 3 - slow
day 4 - off
day 5 - longer run, not sure of tempo yet

ironannekidd

2009-10-08 6:52 AM

in reply to: #2449028

Champion

16743

Somewhere I can be nekidd

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

skrtrnr - 2009-10-08 7:46 AM

aspeelma - 2009-10-08 6:13 AM

ANN. i always do my short runs easy, the mid-distance run are either speedwork runs (intervals/tempos) OR at pace runs.

at least thats how i do it....

stacieb

Thanks Stacie

So I should be doing my day 1 and day 3 runs a little faster and day 2 slower. I'll try it out.

2009-10-08 6:54 AM

in reply to: #2448993

Champion

10742

Ames, IA

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

aspeelma - 2009-10-08 6:13 AM

no gal, but I kind of base it on how I'm feeling. If I'm feeling run down from the day before I will take it slow and easy to recover. If I'm feeling good I will either go at a hard, steady effort or work in some intervals.

I'm not so sure there is a "right" way.

2009-10-08 6:54 AM

in reply to: #2449032

Champion

6225

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

aspeelma - 2009-10-08 6:51 AM

wgraves7582 - 2009-10-08 7:22 AM

aspeelma - 2009-10-08 7:13 AM

I am not a Hal's Gal but I think you did it right - at least that is how I handle my runs. Day 1 of the week - slow Day 2 - slow - Day 3 - Hard - Day 4 - Recover - Day 5 Depends

So far what I have going is
day 1 - slow
day 2 - harder
day 3 - slow
day 4 - off
day 5 - longer run, not sure of tempo yet

i think that 'progression' looks great, ANN.

and the beauty of Hals plans...you can tailor it so it works for you.

RUN HAPPY!
stacieb

2009-10-08 6:56 AM

in reply to: #2449033

Champion

6225

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

aspeelma - 2009-10-08 6:52 AM

skrtrnr - 2009-10-08 7:46 AM

aspeelma - 2009-10-08 6:13 AM

ANN. i always do my short runs easy, the mid-distance run are either speedwork runs (intervals/tempos) OR at pace runs.

at least thats how i do it....

stacieb

Thanks Stacie

So I should be doing my day 1 and day 3 runs a little faster and day 2 slower. I'll try it out.

or that.

that would work too....

again, i think theres an inherent flexibility in his plans, that make them very 'usable'....

go w what works 'best' for you.

stacieb

Edited by skrtrnr 2009-10-08 6:57 AM

2009-10-08 7:00 AM

in reply to: #2448001

Champion

6225

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

HAPPY BIRTHDAY BOB. [i so want to call you Willie in the WORST way. LOL]

glad you took the day off to celebrate.

stacieb

2009-10-08 7:03 AM

in reply to: #2449032

Subject: ...

This user's post has been ignored.

2009-10-08 7:03 AM

in reply to: #2448001

Champion

6225

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

leftover BBQ chix, red potatoes and asundry cut up veggies w hummus.

told ya i bought a JUMBO PACK of chix.

and then the most eclectic gathering of people ive ever encountered in my life, at last nights meeting. woosh.

who knew people believe what they believe

and that there are so many 'ways' to believe it.

totally fascinating.

stacieb

Edited by skrtrnr 2009-10-08 7:04 AM

serendipity

2009-10-08 7:04 AM

in reply to: #2449008

Master

1734

On a lake in the Adirondacks in NY

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

wgraves7582 - 2009-10-08 7:25 AM

serendipity - 2009-10-08 6:30 AM Had a fun evening, though. The 75 yo lady who was swimming in the lake last week was there. She told me she stopped swimming now that it's going below freezing at night, so she's riding her exercise bike longer instead. Please God, let me be like that at 75.

I am with you there but I still want to be a man at 75

Some people want everything.

2009-10-08 7:08 AM

in reply to: #2449043

Champion

6225

Subject: RE: Show us your Ghoulies - Halloween Run Challenge Page #2

wgraves7582 - 2009-10-08 7:03 AM

aspeelma - 2009-10-08 7:51 AM

wgraves7582 - 2009-10-08 7:22 AM

aspeelma - 2009-10-08 7:13 AM

I am not a Hal's Gal but I think you did it right - at least that is how I handle my runs. Day 1 of the week - slow Day 2 - slow - Day 3 - Hard - Day 4 - Recover - Day 5 Depends

So far what I have going is
day 1 - slow
day 2 - harder
day 3 - slow
day 4 - off
day 5 - longer run, not sure of tempo yet

Ann,

The good thing about what you showed is that you get an easy run in to start the week off, then go hard, then you have a recovery run from the harder effort heading into a long run.

But as Stacie said his plan gives a lot of flexibility so you need to make it work for you for that week.

For an example I have not run since Sunday morning so I did not want to go out and do a hard run last night - I like to let my legs get back into the swing of things. Tonight I will go do some interval work and then recover tomorrow with an easy run. This has been my pattern for about 3 years now when I am running with a purpose and it has worked so far.

x2.

i think theres 'wisdom' in this sort of progression - where you alternate hard and easy days, to give your body a chance to regroup/recover after a long/hard workout.

stacieb