My Better Me than You Log

[twinsavsvikingsfan]

Originally Posted by kmwest

Nice! What does this plan have you doing for speedwork in the next few weeks?

A tempo run next Wednesday (6 miles w/ 4 @ 6:57 )

3x1600 @ 6:30 (gulp) the following Wed

4x800 @3:05 (like today) the wednesday before the race. (that may be cutting it a little close for me. I'll have to see how I feel in a couple days after todays workout.)

Thrown in throughout the weeks will be some easy 6-8 milers and weekly long runs of 11-12 miles- all at about an 8:00.

This plan is from RWOL's new smartcoach training planner. Have you seen it?

[twinsavsvikingsfan]

I talked with Laura tonight about my 800s. She said that my rest time was too long. She said I should only do a 200m jog before starting the next 800. I don't know if I could handle that. That would only be about 2 minutes. I may be able to pull them off with only 3 minutes rest. What do you guys think?

[twinsavsvikingsfan]

23JUN06

hanging leg raise
12, 12, 10

russian twist on swiss ball
12, 12, 12

DB calf jump
w/ 15s eh 12, 12, 12

back extension
bw x 12
25 x 12, 12

BB external rotation
45 x 12, 12, 12

Felt like I should be doing more than this.

[twinsavsvikingsfan]

24JUN06

7.4 mile run
1:00:55 (8:14 avg pace)

Man, am I in a funk with working out. Too many vodka and cranberrys last night didn't help either. After this past week I need to get my head back on straight and not let women get to me like I've let happen lately. I'll be going to Milwaukee next week for the holiday weekend. That will be just what I need.

One more day of classes before starting my new classes. A final in science and I have to redo some things for my business project. I'm not very happy about that. I was hoping to be able to just concentrate on the science final, but my business prof says that we are real close to an A+ on that project- as long as we make a few changes. We have an A on it now, but I have a feeling if we just left it (which I couldn't anyways) he'd give us a B.

[twinsavsvikingsfan]

25JUN06

squats
225 x 4
255 x 3
275 x 1
225 x 4
255 x 3
275 x 1
Yowza! These shouldn't have been as tough as they were.

DB shoulder press
40s x 4
45s x 3
50s x 2
45s x 4
50s x 3
55s x 2

BB row
165 x 4
185 x 3
195 x 2
165 x 4
185 x 3
195 x 2

lying triceps extension
75 x 10
95 x 4
95 x 4

[kmwest]

Originally Posted by twinsavsvikingsfan

A tempo run next Wednesday (6 miles w/ 4 @ 6:57 )

3x1600 @ 6:30 (gulp) the following Wed

4x800 @3:05 (like today) the wednesday before the race. (that may be cutting it a little close for me. I'll have to see how I feel in a couple days after todays workout.)

Thrown in throughout the weeks will be some easy 6-8 milers and weekly long runs of 11-12 miles- all at about an 8:00.

This plan is from RWOL's new smartcoach training planner. Have you seen it?

No, haven't seen smartcoach. Got a link? And Laura's wrong, I think. You can try the shorter rest periods, but I think you'll find it difficult to do the same number of repeats at your goal time. You might consider working up the # of repeats using 3:00 rest periods, then when you get to 8-10 800s in a row, start cutting down the rest periods.

[twinsavsvikingsfan]

No, haven't seen smartcoach. Got a link?

http://www.runnersworld.com/channel/...-0-0-0,00.html


I'm thinking that 3:00 would be a decent rest period. That or about what I run the 800 in- which is just over 3:00.

[twinsavsvikingsfan]

26JUN06

9.3 mile run
1:08:44 (7:24 avg pace)

some splits
1.11 miles - 9:07 (8:13 pace)
2.14 miles - 8:00 (7:46)
3.1 miles - 7:04 (7:17)
4.14 miles - 7:23 (7:06)
5.14 miles - 7:11 (7:11)
6.65 miles - 11:17 (7:28)
7.16 miles - 3:31 (6:54)
8.13 miles - 7:06 (7:19)
9.29 miles - 8:02 (6:56)

Now this is the run I was hoping for on Saturday. I started out pretty rough (my legs are kind of fried from yesterday's pathetic squat performance). After about 2 miles I loosened up and decided to push it and see if I could better my 15k race time from March. I did. (1:10:49 for the race). Granted, that course was a little hillier (as well as .03 miles longer), but this one wasn't exactly very flat either. After my 2 mile warmup , the final ~7 miles was at a 7:13 pace!

I'm very pleased with this run, though I may not be able to walk by this evening. LOL. So much for running farther and slowing down. LOL! I'm planning on 8 tomorrow, but I will force myself to leave the watch at home and just jog it. We'll see.

[kmwest]

Originally Posted by twinsavsvikingsfan

So much for running farther and slowing down. LOL! I'm planning on 8 tomorrow, but I will force myself to leave the watch at home and just jog it. We'll see.

Hehe... now you're one of us! Good run!

Edit: When I said 3:00 rest periods, I knew you ran 800s in slightly over 3. But I figure that 3:00 or 3:05 isn't a big difference at that point, so you do either really. I'd suggest doing what I do, do a 1:1 work:rest and make the effort to cut down your work time per 800 as the weeks progress.

[kmwest]

smartcoach didn't work for me. I entered a time and the other data, but it took me to another page with the same questions as the link you sent me, except that the drop-down boxes were blank, they didn't have any choices in them. This happened with both Firefox and Internet Explorer.

But at least both browsers showed the picture of a chick running and us seeing up her shorts.

[twinsavsvikingsfan]

Originally Posted by kmwest

smartcoach didn't work for me. I entered a time and the other data, but it took me to another page with the same questions as the link you sent me, except that the drop-down boxes were blank, they didn't have any choices in them. This happened with both Firefox and Internet Explorer.

But at least both browsers showed the picture of a chick running and us seeing up her shorts.

Yeah, I'm having the same problems with it, too.

[twinsavsvikingsfan]

Originally Posted by kmwest

Hehe... now you're one of us! Good run!

Thanks. I'm already feeling it- just a few hours later. LOL. At least I've got my final out of the way. I just need to stay awake through my next class.

[BamaDave]

Jim - I read an article in Running Journal several months ago written by a coach/trainer who said that rest intervals should only last long enough to allow your heart rate to recover to around 120 bpm, which takes less time than you think (or want!). Obviously there are no rules about this, though, and different people take different approaches.

[kmwest]

Hmm, interesting Dave. I use time-based recovery periods b/c I don't have a HRM but if I ever get one, I'll consider using the 120bpm criterion. Do you remember the article's reasoning?

[twinsavsvikingsfan]

27JUN06

~6.5 mile easy run
55:26 (~8:30 avg pace)

This was a nice run even though my legs are pretty dead. My new class schedule has me in class at 8:00-10:00, then I have 3 hours before my next class. I decided to take advantage of that time today and do my run along the river and through downtown Grand Rapids where my campus is. I'd never run in that area and it was a real nice change of pace. Obviously, traffic slowed me down in some places, and Grand Rapids actually has some pretty hellacious hills as well. Running down the path next to the river watching the guys fishing the fish ladder and running by the beautiful Gerald R. Ford presidential museum was a treat.

My plan called for an easy 7 today (it called for an easy 8 yesterday ) but I just didn't have it in me. I'm leaving for the gym in a bit to do some core work and hopefully some stretching (if I can motivate myself to do it). 6 miles tomorrow with 4 at tempo pace of ~7:00.

[twinsavsvikingsfan]

Originally Posted by BamaDave

Jim - I read an article in Running Journal several months ago written by a coach/trainer who said that rest intervals should only last long enough to allow your heart rate to recover to around 120 bpm, which takes less time than you think (or want!). Obviously there are no rules about this, though, and different people take different approaches.

That's interesting, Dave. I recall reading something like that before (probably on RWOL). I don't have a monitor either- maybe I can just do the old-fashioned "count beats for 10 seconds and multiply by 6" thing. Then again, like you said, that may be sooner than I'd like!

[BamaDave]

I don't know if I can find the article, but his contention was that recovery intervals should only last until you "recover," which he believed for most people was around 120 bpm. I think he said this was also an old school approach that used to be commonplace in training. Some of this usually strikes me as splitting hairs - if you restart as soon as you reach 120 bpm, your speed repeats will be slower than if you rest longer. So you may be working just as hard and getting similar/same benefit by running a 2:45 after 3:00 rest versus 2:53 after 1:45 rest. I have been using this approach since I read about it -- it does make the workouts harder, but I don't know that they have been any more beneficial. At least it gets me to use my HR monitor for something!