Smell the dirt, feel the mountain, taste the wind.
Personal:
"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden
Nice evening in Atlanta. Headed over to a local high school track for some intervals. 14.8 mile speed work. 3 mile warm up, 15X220, 18X400, 2 mile cool down.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Weight: 0.00
Calories: 0.00
Comments
From Jake K on Tue, Mar 27, 2012 at 21:15:24 from 67.177.21.60
wow thats a lot of reps. did you do it in that order- 15x200 and then 18x400 as act #2?
From Steve on Tue, Mar 27, 2012 at 21:32:08 from 66.87.110.199
Yeah, it was a lot of reps, but felt good to be on the track again. I figure more reps now at lower intensity. At 160 lbs and nothing but basic speed work, I think the most benefit would come from kicking 10 lbs and introducing intervals. I'm going to take it easy with intensity for a while. I seem to take mileage pretty good.
From scottkeate on Thu, Mar 29, 2012 at 14:17:44 from 216.49.181.254
Nice work! That is a ton of reps. How fast were you running your 2's and 4's? What did you do for recovery between reps?
From Steve on Fri, Mar 30, 2012 at 13:37:12 from 66.87.66.19
Scott, I didn't time my reps. I can tell what I should be doing by my effort level. I shoot for the effort Id be using for a mile, probably 4:45 pace with 3/4 lap jog in between. Again, I run how I feel each week and this is build up only. If I had the choice I would be running this workout and a fast 20 miler once a week for six weeks before a marathon. But it's nearly impossible to run any short races like a 5 or 10k during that time. Also I enjoy the trail running and you can't often work 20 mile trail runs into that program.
From Steve on Fri, Mar 30, 2012 at 13:45:06 from 66.87.66.19
I'm betting I'll see the effect of these workouts on the 5k this weekend. I have a couple in mind I've been debating on running and my guess is that the intensity/mileage this week will cost me 30 seconds. But I'm training for Ogden in May and cutting mileage now just hurts that. TMI? :)
From scottkeate on Fri, Mar 30, 2012 at 14:24:26 from 216.49.181.254
Thanks for the insight. I'm learning to be better about running based on effort--some days ya got it and some days ya don't. It's also cool that you are clear about what race is most important to you. In the past, I've had a tendency to train for the next race and not for my larger goal. It's cool that you can tackle a 5K on slightly tired legs and be ok with a bit slower time knowing that you'll benefit from the fast turnover of the shorter race.
You've given me something new to consider when planning my track workouts. Thanks!
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