Pitter Patter of Fast Feet... aka PFFT (Page 6)

WaterDog66 - 2008-02-07 4:57 PM

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:

WaterDog66 - 2008-02-07 9:49 PM

Pukefest at the track tonight.

1for1 - 2008-02-07 10:57 PM

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

D001 - 2008-02-08 3:56 PM Ah, never a dull moment on this thread. If we're not running naked, we're puking..... LOL

kenj - 2008-02-08 5:53 AM
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.

WaterDog66 - 2008-02-08 10:36 AM

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

WaterDog66 - 2008-02-08 7:15 PM

Well, we are team Pfft (The Puking For Fun Team)

It really was not that bad as far as track workouts go. Lucky for me today is a recovery day and the beach is bathed un abundant sunshine and I am getting out early enough to catch the sunset.

I have a 10 miler planned for tonight.

Train Well Team Pfreaky Pfft

D001 - 2008-02-08 4:37 PM Yogurt butter? OK, this is another new one. Why is it that you have so many different foods that I've never heard of? LOL

AKtri - 2008-02-08 6:17 PM Where's the image of the cute kitty when you need it!

WaterDog66 - 2008-02-08 9:06 PM

Is this what your looking for:

sparco - 2008-02-08 10:13 PM

Who's looking for a cougar?

WaterDog66 - 2008-02-08 10:03 PM

http://www.brummelandbrown.com/index.asp

Here is a link to the B&B Website. I sorta thought this stuff was available at all mega-marts

AKtri - 2008-02-08 9:17 PM

Where's the image of the cute kitty when you need it!

WaterDog66 - 2008-02-08 10:01 PM

Hit the beach this afternoon and did a 10 mile Kenyan Outback. The idea is to go out comfortably hard through to the half way point; then turn around and run back at a faster pace. (IE. Run a Negative Split) This run really needs to be a longer distance but that is what my plan calls for, so who am I to argue

Sunset was very pretty tonight BTW. Spotted 2 dolphins playing around the Coldwater Jetty and thought I saw a whale or two off in the distance.

Now at: 71/250 - 28% Complete

Team: 12.2% Complete

Go Team Pfreaky Pfft

D001 - 2008-02-08 10:21 PM



Well gee. Another "food education" post! Yogurt butter. Who knew?

It might be available in my local store - but I never thought to look for it. LOL

WaterDog66 - 2008-02-08 10:01 PM

Hit the beach this afternoon and did a 10 mile Kenyan Outback. The idea is to go out comfortably hard through to the half way point; then turn around and run back at a faster pace. (IE. Run a Negative Split) This run really needs to be a longer distance but that is what my plan calls for, so who am I to argue

Sunset was very pretty tonight BTW. Spotted 2 dolphins playing around the Coldwater Jetty and thought I saw a whale or two off in the distance.

Now at: 71/250 - 28% Complete

Team: 12.2% Complete

Go Team Pfreaky Pfft

kenj - 2008-02-09 5:10 AM

Thats it, I'm moving out of this igloo I live in!!! We have an 8 mile race today and part of it runs along the water.  I doubt we'll see any dolphins or whales though.  Maybe some floating ice .  That is, of course, if it is not snowing too hard and we can see the water.

The good news is that Dexter is also doing this, so 2 of us times 8 = another 16 miles for team Please Find Frozen Team mates!  

kenj - 2008-02-09 6:10 AM

Thats it, I'm moving out of this igloo I live in!!! We have an 8 mile race today and part of it runs along the water. I doubt we'll see any dolphins or whales though. Maybe some floating ice . That is, of course, if it is not snowing too hard and we can see the water.

The good news is that Dexter is also doing this, so 2 of us times 8 = another 16 miles for team Please Find Frozen Team mates!