Good and bad...
Friday
Swim 3000 meters
1100 warm up
400 moderate
2X200
4X100
8X50 sprints
300 cool down
Bike
Planned 10X3 min hard 1 min easy but tore up a tire
Completed
20 min warm up
6X3 min hard 1 min easy
had to get a ride home.
Saturday
Swim 2 loops of Trout Lake ~3000 yards
Bike 3:30 or 5 loops of Island Lake Rec Area ~ 68 miles
Sunday
Watch Karen race at Kensington, I'll have some pictures soon
Run on Track (yes me on the track :)
3.2 mile warm up
6X800 with 400 recoveries
1.something cool down
800 times were set using Mcmillan Running Calculator
3:18 to 3:28 Speed workout for long distance runners
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Showing posts with label track. Show all posts
Showing posts with label track. Show all posts
Sunday, June 29, 2008
Wednesday, October 31, 2007
Tuesday - Dave's track workout
Run 8.1 miles 1:01:52 HR 154 ave
2 mile warm up
10X500M with 300M recoveries
~1 mile cool down
Getting better at these workouts, think my footspeed is getting better
Edit:
Am I getting better?
I found the workout file for the exact same workout done on June 5. It doesn't appear that I am running much faster at all :(
Here is some data:
From 6/5/07
Dist time HR
500 1:58 160
300 1:31 143
500 1:58 165
300 1:35 145
500 2:02 167
300 1:32 148
500 2:00 167
300 1:41 143
500 2:01 169
300 1:39 147
500 2:00 170
300 1:37 145
500 2:03 170
300 1:43 143
500 2:02 169
300 1:43 146
500 2:00 170
300 1:40 145
500 2:01 169
From 10/30/07
Dist time HR
500 2:03 158
300 1:43 141
500 2:05 162
300 1:41 144
500 1:59 172
300 1:39 154
500 1:59 173
300 1:43 157
500 1:59 175
300 1:42 158
500 1:58 177
300 1:44 156
500 2:01 176
300 1:45 151
500 2:01 176
300 1:44 153
500 2:00 177
300 1:45 152
500 2:00 177
2 mile warm up
10X500M with 300M recoveries
~1 mile cool down
Getting better at these workouts, think my footspeed is getting better
Edit:
Am I getting better?
I found the workout file for the exact same workout done on June 5. It doesn't appear that I am running much faster at all :(
Here is some data:
From 6/5/07
Dist time HR
500 1:58 160
300 1:31 143
500 1:58 165
300 1:35 145
500 2:02 167
300 1:32 148
500 2:00 167
300 1:41 143
500 2:01 169
300 1:39 147
500 2:00 170
300 1:37 145
500 2:03 170
300 1:43 143
500 2:02 169
300 1:43 146
500 2:00 170
300 1:40 145
500 2:01 169
From 10/30/07
Dist time HR
500 2:03 158
300 1:43 141
500 2:05 162
300 1:41 144
500 1:59 172
300 1:39 154
500 1:59 173
300 1:43 157
500 1:59 175
300 1:42 158
500 1:58 177
300 1:44 156
500 2:01 176
300 1:45 151
500 2:01 176
300 1:44 153
500 2:00 177
300 1:45 152
500 2:00 177
Tuesday, October 09, 2007
Tuesday - Dave's Track Workout
I've been doing these for about 4 weeks now and I don't know if I am any faster. I'm getting better at pacing for the workouts though.
Looking at data from 4 weeks ago I noticed that I'm now running 5 to 7 seconds faster per mile. I really think that is from learning the pacing and not from a gain in fitness. Last week I ran about 24 miles, this week I'll probably be closer to 30 miles now that I'm feeling recovered from IM Wisconsin.
So last night I had about a 10 minute warm up and then 8X600m trying to stay under 7:00 min/mile with 200m recovery followed by a 10 minute cool down
Times were:
2:37 started easier
2:31 too fast
2:32 too fast
2:36 better
2:36
2:35
2:32 finishing up trying to stay with Jon
2:27 Just about everything I had
The new shoes I've been doing my junk miles in aren't doing so well but the jury is still out on them sinceI only have about 40 miles on them so far. I got a pair of Mizuno Wave Precision 8's. I biggest difference between them and my Wave Riders is that the forefoot has less cushioning while the heel area seems to be about the same. That big heel seems to create a void under the arch of my foot that I don't like. The shoes are about the same weight as my Asics DS Trainers that have a more "Balanced" feel to them. The only thing I don't like about the DS Trainers is the heel section doesn't allways agree with the skin on my heel.
Looking at data from 4 weeks ago I noticed that I'm now running 5 to 7 seconds faster per mile. I really think that is from learning the pacing and not from a gain in fitness. Last week I ran about 24 miles, this week I'll probably be closer to 30 miles now that I'm feeling recovered from IM Wisconsin.
So last night I had about a 10 minute warm up and then 8X600m trying to stay under 7:00 min/mile with 200m recovery followed by a 10 minute cool down
Times were:
2:37 started easier
2:31 too fast
2:32 too fast
2:36 better
2:36
2:35
2:32 finishing up trying to stay with Jon
2:27 Just about everything I had
The new shoes I've been doing my junk miles in aren't doing so well but the jury is still out on them sinceI only have about 40 miles on them so far. I got a pair of Mizuno Wave Precision 8's. I biggest difference between them and my Wave Riders is that the forefoot has less cushioning while the heel area seems to be about the same. That big heel seems to create a void under the arch of my foot that I don't like. The shoes are about the same weight as my Asics DS Trainers that have a more "Balanced" feel to them. The only thing I don't like about the DS Trainers is the heel section doesn't allways agree with the skin on my heel.
Tuesday, October 02, 2007
Dave's Track workout - Tuesday
5X1000M at around 5K pace with 400M recovery jogs.
Since I don't know how fast I can run a 5K I set out at 7 min/mile which seems reasonable since it is near my Daniels "I" pace for 1000M
First 3 I held back and ran 4:22, 4:23, 4:22
The fourth one I went a little quicker at 4:16
The fifth I went as hard as I could and ran 4:10. All of the guys I was running with just took off and left me in the dust :(
Looking to improve my short running speed to under 7 min/mile by one of the Turkey Trots in about 6 weeks time. If I could get my 5K under 21:00 I would be pretty happy
Since I don't know how fast I can run a 5K I set out at 7 min/mile which seems reasonable since it is near my Daniels "I" pace for 1000M
First 3 I held back and ran 4:22, 4:23, 4:22
The fourth one I went a little quicker at 4:16
The fifth I went as hard as I could and ran 4:10. All of the guys I was running with just took off and left me in the dust :(
Looking to improve my short running speed to under 7 min/mile by one of the Turkey Trots in about 6 weeks time. If I could get my 5K under 21:00 I would be pretty happy
Tuesday, September 25, 2007
Tuesday
Run with Dave's group again but at Farmington Harrison High School.
This speed stuff is hard and I'm not used to it. They have said it will take 4 to 6 weeks to notice any difference, I sure hope so. Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.
Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.
Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down
This was just over 6.5 miles. I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two. I could not have done another set as I had a side stitch that was killing me. I walked a little bit afterwards then got in my cool down after a few minutes.
This speed stuff is hard and I'm not used to it. They have said it will take 4 to 6 weeks to notice any difference, I sure hope so. Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.
Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.
Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down
This was just over 6.5 miles. I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two. I could not have done another set as I had a side stitch that was killing me. I walked a little bit afterwards then got in my cool down after a few minutes.
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