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.
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]
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.
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.
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!
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.
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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)??
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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]
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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!
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.
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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.
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.
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.
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.
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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.
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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.)
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]
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.
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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.
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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 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])
Upon further contemplation, I would say that I'm actually running closer to 90% effort on my longer runs and 95% on the shorter ones. I revised this figure after reviewing my times lately and realizing that I am putting alot of effort into these runs. It's a hard thing for me to put a number on because of all the variables- the wind, temps etc. I really just go out and try to better myself compared to my last time.
I took a day off yesterday rather than dragging my daughter with me to the gym. I felt a little like a slacker but the time with her was more than worth it. We went for a nice long walk down by the river in GR and fed some ducks and squirrels. When I got home from dropping her off at her mother's, I found a note from her telling me how much she loved me and missed me when she wasn't here. It was enough to bring a tear to my eye.
I wanted to go for my regular 5.4 mile route this morning, but as i lay in bed waking up this morning, I heard the distinct sound of snow shoveling going on outside. Yup, a couple inches of the white stuff. I'm off to the gym right now to do a hill workout on the TM. [img]/images/graemlins/mad.gif[/img]
Oh how I hate TM running- except today. The girl who talked me into doing the 15k in couple weeks was running next to me and we had a great conversation. [img]/images/graemlins/grin.gif[/img] Definitely made the run enjoyable.
The calculator is really for comparing race performances, rather than trying to predict a race finish based on a training run stuck in the middle of a week when your legs are not at race capacity. I wouldn't be surprised at all if you hit 1:40 or better!
As far as race training intensity -- I'm sure you've seen those debates over at RWOL. Ugh! The running gurus do recommend a lot of "slower" running to build up endurance. There are also supposed to be adaptations that develop in the muscle cells better at slower paces versus harder ones. I haven't tested it in my own training by scheduling lots of deliberately slow runs. There are a lot of really good runners who swear by the "lots of slow miles" approach.
I did. It was absolutely awesome. My tiny local library didn't have Boukreev's book, but I've got it on hold from another branch. In the meantime I'm reading the classic "All Quiet On the Western Front" by Remarque. I'm only about halfway through, but I would recommend this one as well. I also put Ayn Rand's "Atlas Shrugged" on hold. I don't know when I'll have time to study. lol
That's great, Jim. The part in the book where the NZ climber is speaking over the radio-phone to his wife, knowing he is going to die, is heart-wrenching. I can't imagine what that must be like.
I can't either. You always think bad things will happen to "someone else" even though you know the risks you are taking. That altitude must really affect brain functioning, what with all the bad decisions that seemed to made that day. (plus the money shelled out by the clients)
I still want to go hiking in the Himalayas but Everest is pretty extreme!
BTW, Rob, who do you credit with your sig line, or is it your own quote?
There we go. It looks like we have up to 100 characters now, so I've added back in the source. Thanks for the heads-up. Cool that you used it in class!
Woohee! It sure felt colder than the 22 degrees the bank clock displayed this morning. I need to get a pair of those running shorts with the wind blocker down in front, if you know what I mean. (At least there was no wind today other than the wind I created with my awesome speed [img]/images/graemlins/wink.gif[/img]) I had to get this run in before I hit the road later this morning. I didn't feel warmed up until 2 1/2 miles in so I decided to do a fourth mile.
I've blown the gym off for the second time since Sunday. I think I'll count this as a rest week from it- though I may doing a little lifting in my uncle's basement later in the week.
Re: My Better Me than You Log
Linear Mode
