My Better Me than You Log - Page 4 - JP Fitness Forums

twinsavsvikingsfan · 02-27-2006, 01:26 PM

Rob- this story is amazing. I'm to the point where he's just started to descend from the summit with the weather going to hell. I'm on the edge of my seat! I'll definitly be checking out Boukreev's book after this one. I just wish I didn't have all this studying to do. arrggggh.

twinsavsvikingsfan · 02-27-2006, 01:37 PM

27FEB06

5.4 mile run
40:20 (7:28 pace)

Holy sheep shit! I felt so good on this one. A little wind (but not like its been lately)with a temp in the high twenties. I'll take this weather this time of year, esp when this morning it was snow and ice on the way into school.

splits
mile one...7:33
mile two...7:30 (started out quick, decided to try to keep it up
mile 2.5...3:35 (slight downhill)
mile 3.5...8:35 (kind of ran out of gas on this mile, slight headwind)
mile 4.4...5:44 (picked it back up; 33 mins total so far; usually hit this point at about 35:30)
mile 5.4...7:20 (just think if I didn't waste some time at a stop light)

Man, I can't tell you how good this run made me feel! I'm really happy with my times as they keep getting better. [img]/images/graemlins/grin.gif[/img]

Buk · 02-27-2006, 04:10 PM

That is a great run! You are really improving quickly. As long as you are still having good runs, I would not worry about cutting back on the weight lifting. It is probably more of a mental thing than physical anyway. If your runs start to suffer, then cut back. Otherwise, just get over the mental edge of your goals and lift with intensity; you will be fine.

twinsavsvikingsfan · 02-27-2006, 07:52 PM

Appreciate it, Buk. Today was just one of those days when everything just felt right and went right. Maybe it was the new shoes, too. [img]/images/graemlins/smile.gif[/img] I'll keep up with the lifting. This weekend I'll do a little research into a new lifting plan. I've been doing Waturbury plans for the past year or so, so maybe it's a good time to try something new, with a different angle. Of course, his stuff is constantly changing what with different rep schemes and all.

BamaDave · 02-28-2006, 04:42 AM

Another great run! What is your goal time, again, for the Half?? Wasn't it around 8:15 pace?? You just ran an 8:09 pace 9-miler with significant pace increase at the end and now a 7:28 pace 5.4 miler, both in the middle of a training week without tapering. Both of those runs indicate a faster 1/2-M race... I think you have built up some serious flexibility on your goal time!

Have you seen this calculator??

http://www.runworks.com/calculator.html

It was mentioned in a thread on Runner's World. It allows you to estimate effects on pace based on terrain, headwinds, etc. It's pretty amazing to see the predicted effects of even a 10 mph headwind on pace.

I have to admit, though, I used the calculator for adjusting time based on uphills and downhills and found that it gave some pretty outlandish numbers and really overestimated the impact of uphills.

kmwest · 02-28-2006, 06:17 AM

Wow. Very very good. I would estimate that you can break an 8:00/mile half. Was that 5:44 for 0.9 miles (3.5-4.4)??

twinsavsvikingsfan · 02-28-2006, 09:59 AM

[ QUOTE ]
Wow. Very very good. I would estimate that you can break an 8:00/mile half. Was that 5:44 for 0.9 miles (3.5-4.4)??

[/ QUOTE ]

Thanks km- I get my distances off of google earth/gmap-pedometer. I must have made a mistake reading the distance when I plotted out my route or its off. I just got back from measuring it in my car and that should be 5:44 for 0.8 mile. The milege at 3.5 should have been 3.6. So it slows me down a tad there, but makes meel feel a little better about the previous split time. My bad. [img]/images/graemlins/frown.gif[/img]

twinsavsvikingsfan · 02-28-2006, 10:03 AM

corrected splits for 27FEB06

mile one...7:33
mile two...7:30 (15:04 total)
mile 2.5...3:35 (18:40)
mile 3.6...8:35 (27:15)
mile 4.4...5:44 (33:00)
mile 5.4...7:20 (40:20)

twinsavsvikingsfan · 02-28-2006, 10:15 AM

[ QUOTE ]
Another great run! What is your goal time, again, for the Half?? Wasn't it around 8:15 pace?? You just ran an 8:09 pace 9-miler with significant pace increase at the end and now a 7:28 pace 5.4 miler, both in the middle of a training week without tapering. Both of those runs indicate a faster 1/2-M race... I think you have built up some serious flexibility on your goal time!

Have you seen this calculator??

http://www.runworks.com/calculator.html

It was mentioned in a thread on Runner's World. It allows you to estimate effects on pace based on terrain, headwinds, etc. It's pretty amazing to see the predicted effects of even a 10 mph headwind on pace.

I have to admit, though, I used the calculator for adjusting time based on uphills and downhills and found that it gave some pretty outlandish numbers and really overestimated the impact of uphills.

[/ QUOTE ]

Thanks for the link, Dave. I'll have to check it out as soon as I get a chance.
This goes back to a question I had awhile back. Having a feeling my performance would improve, how much, if at all, should I adjust my goals? (pacewise, goal time)

Yes, my goal pace is between 8:15- 8:20 for about a 1:50 half. 1:45 would be really cool, though.

I'm sure it doesn't hurt my speed that I've lost ten pounds in the last two months with all the running.

twinsavsvikingsfan · 02-28-2006, 03:39 PM

28FEB06

TBT week 6 workout 3

antagonistic sets
good mornings
2x115x12
neutral grip pullups
2xBWx12

ant sets
hack squats
2x135x12
decline DB press
2x70x12

ant sets
seated calf raise
2x180x12
front arm raise
2x25x12

Not a bad workout. Tried to keep my intensity up and not just go through the motions and I feel like I accomplished that. I still get get the hack squat down like I used to. The bar keeps hitting my hamstrings on the way up. I still feel it pretty good in my quads, though. I like doing the arm raises, I have pretty weak shoulders and would like to bring them up somewhat. After lifting, I went for a short recovery run.

5k run
23:31 (7:34 pace)

ran my local 5k route for the heck of it. Was going to go slow and easy, but decided to see what my time would be running hard. I know I should have taken it easy for a recovery run, but I feel really motivated to run everything hard right now.

twinsavsvikingsfan · 03-01-2006, 01:42 PM

01MAR06

5.4 mile run
41:03 (7:36 pace)

splits
mile one...7:26
mile two...7:40 (15:07)
mile 2.5...3:49 (18:56)
mile 3.6...8:51 (22:47)
mile 4.4...5:45 (33:33)
mile 5.4...7:29 (41:03)

Same route as Monday. I got the split distances correct this time! A little slower today, but I attribute that to training five days in a row. My legs felt heavy, but still a great run.

I just finalized my plans for spring break next week. I'll be going to visit family in the Milwaukee area. I'll keep up with the running while there. A bonus- they live in a pretty hilly area so I'll get to take advantage of that.

twinsavsvikingsfan · 03-02-2006, 05:33 PM

02MAR06

TBT week 7 workout 1

straight sets

dips
3x18xBW+25

squats
3x15x155

wide gripp cable rows
1x18x110
2x18x100

cable crunches
1x18x90
2x18x100

EZ curls
2x15x55

Not much energy went into this workout. My legs were fried from running and I was really hungry. I'm kind of happy with the dips, though. Day off tomorrow and a ten miler on Saturday.

K-Court · 03-02-2006, 05:52 PM

You should be happy with those dips, Jim. +25 for 18 is awesome. And for a freakin' 3 sets! You must have tris of steel, man. Nice one.

twinsavsvikingsfan · 03-02-2006, 07:00 PM

[ QUOTE ]
You should be happy with those dips, Jim. +25 for 18 is awesome. And for a freakin' 3 sets! You must have tris of steel, man. Nice one.

[/ QUOTE ]

Thanks, Rob!

I got a couple stares from some high schoolers that were at the gym at the same time. I never thought of my tri's as being anything special. I used to dip with 55+ but that was probably too much because it did something to my shoulder. Oh, and not for 18 reps either, just 8-10. Maybe all the pushups in the Army did something after all. (though my bench doesn't seem to have benefitted.)

K-Court · 03-02-2006, 11:15 PM

You're probably right about the pushups, Jim. I've done dips with +50, I think, but only for 6 reps. My bench sucks too. [img]/images/graemlins/frown.gif[/img]

twinsavsvikingsfan · 03-04-2006, 04:50 PM

04MAR06

10 mile run
1:18:27 (7:51 pace)

splits
1.15 miles 9:20
2.43 miles 19:39
4.07 miles 32:47
5.00 miles 40:02
5.90 miles 47:23
7.56 miles 1:00:15
8.80 miles 1:10:06
10.0 miles 1:18:27

Awesome run! I love running these longer distances. Even had a negative split- 40:02 going out, and 38:25 coming back. I put everything into the last 1.2 miles and did it at a sub 7:00 mile. Wierd splits because I just marked at crossroads across the bike trail I ran. I'm beginning to think maybe, just maybe, I could do my half at 8:00 min/miles. Cool stuff. Hopefully I'll be able to lift tomorrow. LOL.

BamaDave · 03-05-2006, 07:10 AM

[ QUOTE ]
I'm beginning to think maybe, just maybe, I could do my half at 8:00 min/miles. Cool stuff. Hopefully I'll be able to lift tomorrow. LOL.

[/ QUOTE ]

7:50/mile for your half is pretty much assured and probably even faster than that. How hard are you running these training runs?? If you're at 7:51 pace for a 10-mile trainer, it's generally no problem duplicating (and probably exceeding) that for a race that's only a few miles longer. You're going to have extra speed from the pre-race rest and adrenaline. You're obviously good at running negative splits, though, so you can always run the first part of the half a little conservatively and then speed up depending on how you feel. Great job!

I can't believe you can do 18 dips at +25. Ow!

twinsavsvikingsfan · 03-05-2006, 07:52 AM

I would say I'm running between 80 and 85% on my longer training runs. A little harder on the shorter runs. I like the idea of running conservatively at first and then ramping up as I near the finish (within a mile or two). I don't understand the idea of doing runs at whatever percent slower than RP. It doesn't make a whole lot of sense to me. Why not train as you would run? Maybe it will make sense when I get to the high teens and twenty milers.

Mcmillan says I could do a half in 1:44:00 (8:01 pace) based on yesterday's performance. So, what I think I will do, is run the first three-quarters of the race at about an 8 minute and, depending on how I feel, slowly pick it up the last three miles or so to bring me in at or under 1:45:00. My next two long runs will tell me a little better of what to expect. Well, maybe not next week's 11 miler. I will be running in a pretty hilly locale, so my time might be skewed a bit. But my 12 miler on the 18th will be my practice run for the race.

Thanks for the attaboys on the run and the dips. I never really thought of my numbers in the gym as that respectable, but I have made some great gains in the last couple of years. (BTW, my chest, shoulders and tris were sore as hell the other day from those dips. [img]/images/graemlins/grin.gif[/img])