(Monday, 14 January)
Lower Arroyo at a decent medium pace, tried to keep it consistent. Ran a little bit as warm-up before practice (I lifted then) So I probably did about 9 miles total. Feeling good after a day off. My HR monitor came today, so I will be playing it with for the next couple of runs.
(Tuesday, 15 January)
El Wilson/SPQ/SM/OGro loop. Found some cool alleys just south of Orange Grove that were nice to run on. AM run. Really slow, giving the legs a rest-ola. I'm going to go longer tomorrow, and hard on Thursday I think. HR was 165-172 for most of the run... maaaad chill. Maybe too chill?
(Wednesday, 16 January)
Ran a pretty chill warmup, then did Lacy long, plus some intervals in Lacy (to make 16 striders) and then back. At the track I did some laps barefoot. Feeling fairly sprightly, although the strides didn't feel like such a great idea.
PM: legs were aching while I was lying in bed. WTF? Maybe I'm going too tough.
(Thursday, 17 January)
In hindsight, maybe the soreness last night/this morning was from lifting. It didn't seem to affect my run today too much. Susan came with us to Garfield where we did a 2 mile tempo run. My splits were 3.37/36/38/32. The first lap I decided 7.15 was a good pace to be at with my legs being a little sore, and I stuck to it so that was good.
In the future, I need to be a little more bold in these types of workouts. 7.15 pace is not hard enough if I'm only going 2-3 miles. 4 maybe. Maybe.
(Friday, 18 January)
Tu Madre and a few miles afterwards. Did one mile barefoot at the end of my cooldown. Ran very chill the whole time, and scoped out the citrus offerings of the neighborhood with the help of Masha's sharp eye. There is an unconfirmed sighting of a tangelo tree FULL of RIPE fruit at the southeast corner of Canterbury and California, so I'm going to have to check that out one of these nights. I hope they don't have neighborhood watch.
Legs are feeling pretty good, although my shins were hurting a bit on the pavement. Iced. Didn't do too much leg-lifting afterwards.
(Saturday, 19 January)
Rosebowl run with Susan, Masha, and Sedona. Those chicas are looking awesome! I'm so pumped, this is going to be our best distance-women-track season ever.
So, we ran real easy to the RB. Then, we did tempo work around the pavement ~<5k loop. Susan ran with me, which was great, and even claimed to be "working hard". Which I am skeptical of. But, I ran 7.05, 7.09, and 7.00 which was 1) consistent-er than I thought (I was afraid I slowed down on the second mile too much) and 2) faster than Thursday. So, granted it was a way faster surface, but the downhill on the second half really helped my brain (as did having Susan there). We started from the middle of the southern section. I think it was really good to have the HR monitor on this run. I checked it during the speed stuff, and I think it was right on the upper end of my LT threshold - perfect. It took about 3/4mi to get up to 190, and then stayed between 187-191 the rest of the way. Often, I looked down and saw it getting lower (189, 187) and it convinced me to pick the pace back up, which actually made me feel better. I also tried to keep my hands down and arms relaxed. The way back my HR was like 150s to 160 so it was real easy. Great! Plus we got some miles in too. And, we saw the Oxy guys there which was tight.
(Sunday, 20 January)
Ran really easy 4-ish miles down the Huntington median and confirmed presence of tangelo tree at Canterbury and CA. Legs feeling a little tired, but no pain or soreness. About 9 minute mile pace.
Total miles this week: 54.5, making this my new longest week ever.
I can't believe I remembered to stop my watch. Should've run faster.
Jan 15, 2008
Week 2: milez biattch
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3 comments:
for a 20:00 5k runner, so this is where you want to work your way down to over the next month or two:
Endurance Workouts
Recovery Jogs 8:57 to 9:27
Long Runs 7:57 to 8:57
Easy Runs 7:57 to 8:27
Stamina Workouts
Steady-State Runs 7:04 to 7:16
Tempo Runs
6:46 to 7:04
Tempo Intervals 6:41 to 6:54
Cruise Intervals
(mile) 6:37 to 6:46
(1200m) 4:56 to 5:03
(1000m) 4:07 to 4:12
(800m) 3:18 to 3:22
(600m) 2:28 to 2:31
(400m) 1:39 to 1:41
Speed Workouts
400m 1:27.8 to 1:32.9
800m 3:03.5 to 3:12.0
1000m 3:55.0 to 4:04.1
1200m 4:42.0 to 4:56.3
1600m 6:24.0 to 6:38.2
2000m 8:08.1 to 8:17.7
Sprint Workouts
100m 18.6 to 20.4
200m 38.1 to 41.9
300m 57.1 to 1:05.1
400m 1:21.6 to 1:27.8
600m 2:08.7 to 2:14.7
Mark, when did you start using so many sig figs? And what, there's no purpose in moving your legs anywhere between 7:16 and 7:57 pace? That's a pretty big pace gap.
Did these numbers come from Daniels' or Lore? I think having pace charts like this is a good guideline, but remember how much pace can vary due to surface, terrain and/or workout courses that aren't measured as accurately as a track. Think track/asphalt vs. soft wet grass or arroyo grit; perfectly flat course vs. rolling hills (even gentle inclines); 400.0m oval vs. the uncertainty of the Lacy or arroyo loops.
holy moly... such pacing charts and high density of data would have made me giddy with delight maybe 1-2 years ago.
i think the older, more cynical (if not entirely wiser) me would say that pacing charts are at best a guideline, ergo having sig figs on 400 lap times is... of debatable usefulness.
the coach unit would say that each type of workout should be done at a certain HR (as a percentage of max), which normalizes for both terrain and current level of fitness/tiredness/sickness/other physical states.
personally, running with a HR monitor every day is kind of a drag... so the bottom line is that i think mark wetmore got this one right: run on feel. i've come to believe that the intelligent runner can learn what the appropriate exertion level is for each type of run or workout, and overcome whatever emotional factors that push us to pretend that we're still "going easy" when in fact you are pushing the pace so that you can log an impressive day of running and call it "easy".
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