Pitter Patter of Fast Feet... aka PFFT (Page 5)

I should probably be in the crummy weather challenge this month. 

I used to have a -10 cutoff, but since I have gotten older and maybe a little wiser, it is now 0 and above I will run.  Last week I told my 7th grade daughter it had warmed up to 7 and she could walk to the bus stop, she reminded me that until it is 32, it is still below freezing. Don't you love it when they start learning things they can actually apply!  Her dad took her to the busstop!

Hey, I feel for all of you folks who have to deal with the cruddy weather to get our workouts done. Stay safe and warm out there.

I will try to be vague about the current conditions for my run workouts. (Don't want to torture my team mates)

geauxtri - 2008-02-06 7:18 PM Wow... I've never been part of such a quiet team.  That said, the babies crying, better go

Yeah, my team from last month did not have this many posts. Come to think of it, most of the posts were Dee and Beth chatting on our thread to keep us from really looking like slackers

D001 - 2008-02-07 1:22 PM

WaterDog66 - 2008-02-07 2:06 PM

geauxtri - 2008-02-06 7:18 PM Wow... I've never been part of such a quiet team. That said, the babies crying, better go

Yeah, my team from last month did not have this many posts. Come to think of it, most of the posts were Dee and Beth chatting on our thread to keep us from really looking like slackers

Well - we needed "stuff" for our weekly updates. And if you weren't going to supply it, we had to make stuff up! Besides, it was kind of fun hijacking your team thread. Speaking of which.... *poof* I'm gone!

LOL

here we go again!

and she's right you know - although we're both pretty good about making stuff up

WaterDog66 - 2008-02-07 1:06 PM

geauxtri - 2008-02-06 7:18 PM Wow... I've never been part of such a quiet team.  That said, the babies crying, better go

Yeah, my team from last month did not have this many posts. Come to think of it, most of the posts were Dee and Beth chatting on our thread to keep us from really looking like slackers

does that mean you'd like us to come visit more often?

LOL

Yeah the whole "Breakfast on the Trainer" gag was fun. It certainly got me through some of the more boring times pedaling away in my garage

Thanks gain Beth and Dee for setting this stuff up and driving it. (Even if my team did sink like a free falling safe)

LOL - glad you enjoyed it

I like that - free falling safe!  it cojurs up quite an image

I am sure that everyone appreciates when you two visit the team threads

Oh, and just to solidify the image of our team from last month:

ROTFLMAO!!!!

that's a good one

My legs were really stiff from yesterday's long run and swim, when I woke up this morning. One of those times your body feels about 30 years older than it actually is. But I'm darn proud of that run.  

Swam again this morning and it helped loosen everything up and work out some of the soreness, but I was tired for a squash game with a buddy of mine today.  I got squashed!! And now I'll have to hear about how badly I got squashed until our rematch.

My next run is schedualed for sunday- looking forward to it.

Yikes!  Got in a 3300 yd swim and a 20-minute spin, but no running...the half-iron's got me askeered...

I'm still at 9 miles...I should get another long run in this weekend...I'll get my 60 miles...

Pukefest at the track tonight.

Did 9 miles and it went something like this:

4400m Warmup
1600m @ 5k Pace
800m Recovery Jog
1600m @ 5k Pace
800m Recovery Jog
1600m @ 5k Pace
800m Recovery Jog
1600m @ 5k Pace
800m Recovery Jog
400m Cooldown

The casual observer might realize that I just did 4 miles @ 5k Pace. (Which is normally a 3.1 mile race) Now it is time to make some dinner and hope that I feel well enough to eat when it is ready

Not really liking pfitz just now

Currently: 61/250 - 24%

Run Well Pfreaky Pfft

Everyone is doing great, especially the folks with crappy weather.

 Make sure you get out there and update the spreadsheet!

You will need to enter the following information:
email address: [email protected]
password: challengeforum

Team PFFT:
http://spreadsheets.google.com/ccc?key=puhAA5NRKHA072KpdzUJVOg&hl=e...

The track workouts waterdog does are good for increasing speed.  Start off with 400's and limit them to 4 or 5 the first few times you do the work out.  Build slowly to doing 800's over a month or so.  I do these on the treadmill as quarter miles or half miles as my tready does not display metric.  Typically the 400's are done at 5K pace or 5 or 10 seconds per mile faster.

I also like to do intervals at 5K plus 10 seconds or 10k plus 10 seconds for longer intervals.  If you use an ipod to run with, something I like to do every now and then I call ipod intervals (they are really more like a fartlek) is to create a play list with one or 2 upbeat songs followed by a slower song.  Pick up the pace for the fast ones and recover on the slow songs.

Truthfully though, the best thing you can do to improve the run is run lots.  It sounds cliche but it is true. 4 or 5 runs a week, with one of them being a speed workout and one being an interval, with the other 2 or 3 just solid Z2 runs to build your base.  Build slowly to avoid injury (no more than 10% per week).  If you look at the fast runners on this site, waterdog being one of them, note the mileage they are putting in per month.  Its amazing the miles they put in.

 I love it!

 We just had a wave of -40 wind chill, now anything that is actually in the single digits feels like summer.

I might suggest just running more. Your running 3 days per week now; take the same sort of runs your doing an extend them into the extra days. (4,5 or even 6 days a week)

Running Economy is the cheapest way to get faster almost to the point of being a "Free Lunch". The more you run, the faster your body will adapt. If your training plan only has you running 3 days per week, use the XT days to add extra runs or just modify the plan.

You could probably do some strides during one or two of your workouts but I might suggest that all speedwork (Intervals and hard tempo Runs) is going to do is wear you down and increase the chances for injury. Just follow the 10% Rule and slowly add volume. schedule regular cutback weeks and listen to your body and you will do great.

FWIW: Your much faster than you think you are now. Your 5k PB is a 10:08 Pace which is pretty close to the pace of some of your GA Runs. (I think you could easily break 30 minutes in the 5k based on your current training paces)

At least that is what they told me when I started running 2 years ago

Just for Dee and Beth (For Old Time Sake):

This morning's workout is breakfast on the trainer. (Yes, I am posting from there too during my recovery intervals) Breakfast Was:

Bowl of Loblolly (Pinhead Oatmeal with Yogurt Butter and Honey)
Toasted Biscuit with peanut butter
2 cups of Coffee

Planning on a 10 mile run at GA Pace after work tonight.

Train Well Pfreaky Pfft

15.95mi down and 27% completed.

I'm definitely in the run 4 times plus per week crowd now.  Continue to keep your heart rate down and build the mileage and the pace will increase on its own.  Three months ago I started at 8 miles per week at 12min/mi and now I'm doing 16 miles a week at 11min/mi at the same heart rate on regular base building jogs.  A 10min/mi pace three months would spike my HR to 170-175 now it is staying below 160 for the same pace.  I'm hoping to get to 20mi per week of running by May and 25 miles per week August. 

Not to bring up yesterdays subject but I found it pretty funny when I opened my new issue of Runners World last night and found this article  http://www.runnersworld.com/article/0,7120,s6-243-297--12454-0,00.html  "Try Running Naked".

"Racing without clothes can make you feel totally uninhibited--or just totally naked."

Of course it was the first article I read.

Yeah, I saw that article on Nude Running also

I almost thought I could hear my hippie parents speaking to me as I was reading it. Lucky for me, there are a few clothing optional beaches here in SoCal as long as I am willing to run 10 miles back and forth down a 1 mile stretch of beach

The good news is that Carlsbad has yet to ban Naked Running on the beach. I would really hate to see them force me to wear a Garmin when I run