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September Running Challenge! (Page 9)
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 2013-09-08 9:34 PM in reply to: msteiner |
Master  2770     Central Kansas |  Subject: RE: September Running Challenge!2 mile run last night just to remind myself what it is like to run on the road. 3.45 tonight with my 12 year old. Purpose was to spend time with him and get some mileage in. |
| 2013-09-09 5:01 AM in reply to: KansasMom |
Extreme Veteran 1222 Tallahassee, Florida | Subject: RE: September Running Challenge! 4.3 Purpose: base, form, increase pace every mile. 6 strides duriing the last two miles. |
 2013-09-09 10:14 AM in reply to: Pink Socks |
| Subject: ... This user's post has been ignored. |
| 2013-09-09 11:33 AM in reply to: wgraves7582 |
| Seattle | Subject: RE: September Running Challenge! |
| 2013-09-09 12:34 PM in reply to: Asalzwed |
| 1439 | Subject: RE: September Running Challenge! 6 miles this morning followed by 9 holes of golf. Purpose of run was recovery run. |
| 2013-09-09 1:27 PM in reply to: msteiner |
| Seattle | Subject: RE: September Running Challenge! Originally posted by msteiner Whoo made it! It was hot, but I took it as well as I could. 1:48:34 for my time. I'm glad you showed some restraint a held back a bit in the heat. Very difficult to do. Great job! |
| 2013-09-09 4:59 PM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: September Running Challenge! 6 mile run planned this evening. Purpose: easy recovery run after hard ride yesterday. I want this run to set me up for a good quality session tomorrow. |
| 2013-09-09 6:15 PM in reply to: popsracer |
| Pro 6520 Bellingham, WA | Subject: RE: September Running Challenge! Food for thought.. This guy is becoming my next best friend. |
| 2013-09-09 8:47 PM in reply to: popsracer |
| Regular 5477 LHOTP | Subject: RE: September Running Challenge! Originally posted by popsracer Thanks Steve! That gets me fired up for book club Food for thought.. This guy is becoming my next best friend.  4.7, purpose: tempo |
| 2013-09-09 8:49 PM in reply to: popsracer |
| New user 410 | Subject: RE: September Running Challenge! Five miles tonight, recovery purpose after 150 miles biking over the weekend! I participated in the 'Memphis MS150, it was a great event. Awesome energy, did it with a team from work and had a wonderful weekend! 95 degrees both days made for some wretched riding during parts of it but I finished. I wasn't sure how my run would go tonight but it felt really good! I love this whole training thing!,!, beats the couch anytime! |
| 2013-09-10 12:20 AM in reply to: Chunga |
| Master 2770 Central Kansas | Subject: RE: September Running Challenge! 10.15 tonight. Steady endurance run. |
| 2013-09-10 5:28 AM in reply to: KansasMom |
| Veteran 2441 Western Australia | Subject: RE: September Running Challenge! 2k tonight. Purpose - run with my sister and enjoy the view. (image.jpg) Attachments ---------------- image.jpg (2223KB - 12 downloads) |
| 2013-09-10 7:14 AM in reply to: StaceyK |
| Subject: ... This user's post has been ignored. |
| 2013-09-10 8:28 AM in reply to: wgraves7582 |
| Regular 1362 Jenison, MI | Subject: RE: September Running Challenge! Friday: 2 miles, purpose was a recovery run from my Thursday evening triathlon. Saturday: 2 miles bright and early, purpose was to just work up a sweat since I knew I'd be out having fun all day tailgating and watching football. Sunday: 3 miles, purpose was recovery again - recovering from my long weekend! Monday: 3.1 miles, purpose was a bit of a test - to build speed throughout the run just to see how my legs and body felt. |
| 2013-09-10 10:34 AM in reply to: MSU_Brad |
| 1439 | Subject: RE: September Running Challenge! 10.1 miles with 12 strides, purpose light speed work and practice keeping good form when accelerating and decelerating. Keeping the stride length the same and just quickening the foot turn over. |
| 2013-09-10 11:36 AM in reply to: navbtcret |
| Seattle | Subject: RE: September Running Challenge! AM: 6 miles running on soft surface Purpose: quick turnover, keeping shoulders down and relaxed
PM: 7.5 miles, also on the trail Purpose: Just being greatful for the small things |
| 2013-09-10 12:05 PM in reply to: popsracer |
| Seattle | Subject: RE: September Running Challenge! Originally posted by popsracer Food for thought.. This guy is becoming my next best friend. Well, yeah! Duh! Why do you think we are here? I'm going to go watch some TV now! |
| 2013-09-10 12:06 PM in reply to: StaceyK |
| Seattle | Subject: RE: September Running Challenge! Originally posted by StaceyK 2k tonight. Purpose - run with my sister and enjoy the view. Beautiful!!! And now we get to enjoy your view, too! Thanks! |
| 2013-09-10 12:10 PM in reply to: wgraves7582 |
| Seattle | Subject: RE: September Running Challenge! Originally posted by wgraves7582 Early morning Thunderstorm Run and tonight I might be doing a speed workout with some fast buddies (I will be the molasses that slows them down  ) Sometimes when we have a couple people doing a workout at a variety of paces our coach has the slower person take off first with the goal for the faster person to catch them by the end. It's actually really powerful because its beneficial for both runners. Once the faster runner passes them, it encourages the slower runner to grab on and try and hang on for the last 100 or so (this is about where they are designed to meet) and for the faster runner, it is motivating the reel someone in. |
| 2013-09-10 12:59 PM in reply to: Asalzwed |
| Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: September Running Challenge! Monday was a recovery day, so I did a swim workout. Today's run was 5.9 miles 10' @ Z2 8 x 30" @ Z8 w/ 3' @ Z3 10' @ Z2 Purpose was shaking off the cobwebs of my hot long run on Sunday. |
| 2013-09-10 1:03 PM in reply to: 0 |
| Pro 6520 Bellingham, WA | Subject: RE: September Running Challenge! So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? Edited by popsracer 2013-09-10 1:04 PM |
| 2013-09-10 1:15 PM in reply to: popsracer |
| Seattle | Subject: RE: September Running Challenge! Originally posted by popsracer So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? I think your VDOT from your 5K is the most accurate (so long as it is recent.) I'll tell you why but you should ultimately make the call. I think if your HM VDOT and your 5K VDOT are REALLY different it's because you lacked the endurance training, not because you weren't fit enough, if that makes sense. Now, if you choose to go this route and find it difficult, just make the adjustment. |
| 2013-09-10 1:16 PM in reply to: popsracer |
| Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: September Running Challenge! Originally posted by popsracer So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? In theory, your 5k and 10k paces should be pretty close, and your half marathon shouldn't lag far behind. What distance are you specifically training for? |
| 2013-09-10 1:19 PM in reply to: 0 |
| Veteran 945 South Windsor, CT | Subject: RE: September Running Challenge! Originally posted by popsracer So I'm introducing a new quality workout into the schedule and wondering about pace. I plan to do 1.5 mile warmup, 4 x 1000meter, 1.5 cooldown. 2 minutes recovery between intervals. Purpose is to increase VO2max. JD says it takes two minutes to get to VO2max per interval so you want these to be 3 - 5 minutes. If I look at my VDOT it is very different based on 5k vs. half marathon. My VDOT drops as distance increases. Where on the range should I be taking by pacing from? I'm thinking about using 10k time but would it be better to be aggressive for this type of workout? it depends on what distance you are training for it is typical for many athlete's to have a tendency to one extreme or another-probably has to do with genetics of our muscle fibers and what we have more of (more fast or slow twitch fibers)...usually with appropriate volume training and time, athlete's can more closely normalize their curve to be more similiar vdot's at all distances (you have a lot of fast twitch fibers and are quicker at the shorter distances -much like me-- my fastest mile time is 5:23 a few years ago, vdot=54 and my marathon time was 3:15, vdot=48...still not close to my goal of sub3...sigh; others are natural endurance athlete's and can run forever but are not fast at short distances) anyway, for vo2max testing, it doesn't matter, you can guess using the vdot that approximates the distance you will be racing and then go do your 1K repeats (these hurt by the way...and the proper timing for speed sharpening with v02max intervals/repeats is 4-6 weeks before the race) Edited by dtoce 2013-09-10 1:25 PM |
| 2013-09-10 1:25 PM in reply to: dtoce |
| Seattle | Subject: RE: September Running Challenge! I actually really enjoy 1000s. But one funny thing about them is that you have to cut across the field in order to get ready for the next rep (and maybe get some water if you need it) then suddenly the 2 minutes (or whatever) is over. Sometimes it's just nice to not have to do anything lol |
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| Ephs Team Thread (September Run Challenge) Pages: 1 ... 5 6 7 8 | ||
| September - Swim and Bike challenge for Fall Tri's Pages: 1 ... 9 10 11 12 | ||
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