Was nice to be back in Tucson...No shirt run up Sabino Canyon was warm 80's but enjoyable. tried to stay just below Z5 RPE/HR and controlled in the descents w/o over-braking ended up with nearly 6 min PR for the 7.2 miles......next time I'll push it [going up]
Sooo much better than TM.
Found a 5k tomorrow for Run test. I think that will be better than self paced. I did a "U" shaped pace (fast start and finish) in last 5k....not my usual distance! and This time I'll Stick with trying to better my ave (7:40) with a 7:30 for the first mile to 2 miles then try and pick it up if I can (or hang on LOL)...and always ...a strong kick.
I know I'm to "go steady" ...and this time should be much more so ....but mentally I need to push that last 100y-1/4 mile.
@ Paul....get some rest. Did you drink enough in the race? You'll be fine for the 5k next week. I'm heading to Orlando tomorrow for a trade show and hope to do my long run 90' when I arrive. The heat and humid will be interesting for sure. I'll probably blow up after an hour as I haven't seen heat or humidity since Sept.
@ David - Sabino Canyon is a serious hill in the last half! Strong work.
Today: Tempo run, billed as a Key Workout! on Coach P's marathon hack. 3 x (10' @ MP, 5' @ HMP, 5' @ LRP), total of 9.3 mi in 1 hr, 20 min. On the treadmill because I'm just fed up with the current drizzerable weather pattern - 41F and drippy. What a wimp! (according to my wife, who does ALL of her runs on the treadmill)
@ Al ...every year the Sabino climb gets "shorter". I used to run-walk it. Now its steady brisk pace...that last bit still stings but I was surprised by how quick that last double back at the top came n' went.... use to be misery. Now I'm looking fwd to a return trip with a sub 2hr "double Up n Back" as my goal.....some day!
Our weather went to crap a few days ago, then got ok again...but not ok enough to get the ice off the last 10-20% of the sidewalks/paths, so my Saturday long run was again inside. After a few weeks of long long runs, I have a couple weeks of shorter ones on tap, then a few longer ones again before taper.
Saturday: 16 miles. - 1 mi slow warmup around 8:16 - 7 mi easy in the 7:50 range - 8 mi at somewhere in the MP/HMP effort range. worked out as 6:48, 6:48, 6:35, 6:39, :6:31, 6:33, 6:34, 6:35 Total for the day 16.2 mi, ave pace 7:15
Ok I'll admit.....I'm a hasher. (Google hash house harriers). So of course I'll be doing something involving running AND frosty brews for St Paddys. Heck I've only had one race w/ GI issues....and that one was w/o a pre-lube. (Beer) .....I choose a Kona long board or coffee porter pre any triathlon. got a do what I got a do....
@David - one advantage of starting all this late in life is that you can feel great about getting better for a longer time before mother nature catches on too hard. :-)
So as I did my Run test today (WEEK 8 Plan) do I mention it here....?
anyway Ran a nice sunny small 5k (52deg nice) took it steady the first mile -took the whole mile to get HR up to its steady 174
Goal was 7:30 average (last was 7:42)
Time 23:04 coulda kicked in the last 200-400 but held steady -got up on toes for last 50yrds and thought "wow -a whole nuther gear that I didn't use!" Lungs where (still) a bit full of phlegm but legs never felt even a bit tired....all cardio/resp limited.
Ave 7:26
VDOT now 42 from 39 Not so sure about its Marathon & 1/2 M times! My best "real Marathon" 4:30 and 1/2M (never done 'normal road race version') 2:04..... I'd be nice to see a 3:39 Marathon! and a 1:45 1/2M!
@ David... About the 1/2 marathon and full marathon times from a 5K VDOT. The assumption is that you have done dedicated training for those distances to get you to the same level of fitness for the 1/2 for for the full as you are for a 5K. MOST PEOPLE don't perform at the same level for 1/2 and full marathon races as they do for 5K VDOTs. People will argue about the exact figures, but roughly 1 and 2 VDOT points lower (for half and full marathons, respectively) is relatively typical. If you do the EN OS and take those Sunday runs out to the 90 minutes as suggested, you can be pretty close to spot on for a half marathon, but it wouldn't carry over for a full.
Comments
Was nice to be back in Tucson...No shirt run up Sabino Canyon was warm 80's but enjoyable. tried to stay just below Z5 RPE/HR and controlled in the descents w/o over-braking ended up with nearly 6 min PR for the 7.2 miles......next time I'll push it
[going up]
Sooo much better than TM.
Found a 5k tomorrow for Run test. I think that will be better than self paced. I did a "U" shaped pace (fast start and finish) in last 5k....not my usual distance! and This time I'll Stick with trying to better my ave (7:40) with a 7:30 for the first mile to 2 miles then try and pick it up if I can (or hang on LOL)...and always ...a strong kick.
I know I'm to "go steady" ...and this time should be much more so ....but mentally I need to push that last 100y-1/4 mile.
@ David - Sabino Canyon is a serious hill in the last half! Strong work.
Today: Tempo run, billed as a Key Workout! on Coach P's marathon hack. 3 x (10' @ MP, 5' @ HMP, 5' @ LRP), total of 9.3 mi in 1 hr, 20 min. On the treadmill because I'm just fed up with the current drizzerable weather pattern - 41F and drippy. What a wimp! (according to my wife, who does ALL of her runs on the treadmill)
Saturday: 16 miles.
- 1 mi slow warmup around 8:16
- 7 mi easy in the 7:50 range
- 8 mi at somewhere in the MP/HMP effort range. worked out as
6:48, 6:48, 6:35, 6:39, :6:31, 6:33, 6:34, 6:35
Total for the day 16.2 mi, ave pace 7:15
Sunday easy 5 mi on the treadmill after my 50 min steady bike. http://connect.garmin.com/activity/450354151
@ William...emphasis on "TOO HARD" LOL
So as I did my Run test today (WEEK 8 Plan) do I mention it here....?
anyway Ran a nice sunny small 5k (52deg nice) took it steady the first mile -took the whole mile to get HR up to its steady 174
Goal was 7:30 average (last was 7:42)
Time 23:04 coulda kicked in the last 200-400 but held steady -got up on toes for last 50yrds and thought "wow -a whole nuther gear that I didn't use!" Lungs where (still) a bit full of phlegm but legs never felt even a bit tired....all cardio/resp limited.
Ave 7:26
VDOT now 42 from 39 Not so sure about its Marathon & 1/2 M times! My best "real Marathon" 4:30 and 1/2M (never done 'normal road race version') 2:04..... I'd be nice to see a 3:39 Marathon! and a 1:45 1/2M!
Now to fix my EN Zones......
@ David... About the 1/2 marathon and full marathon times from a 5K VDOT. The assumption is that you have done dedicated training for those distances to get you to the same level of fitness for the 1/2 for for the full as you are for a 5K. MOST PEOPLE don't perform at the same level for 1/2 and full marathon races as they do for 5K VDOTs. People will argue about the exact figures, but roughly 1 and 2 VDOT points lower (for half and full marathons, respectively) is relatively typical. If you do the EN OS and take those Sunday runs out to the 90 minutes as suggested, you can be pretty close to spot on for a half marathon, but it wouldn't carry over for a full.