congrats on the 10' run, I know exactly what you are talking about and was that way about 2 mos away, and in fact blogged about the glorious ten minutes!!! after also taking a break from running. congrats again, Chris G. well you live up that way !!!! brr on the cold weather!! I ran in shorts this morning and in the 50's and sunny and got hot, had sweat dripping!!! yeah rubbing it in!! wonderful weather we have Normally in the Fall!!
I 110% understand that excitement! I had ACL surgery almost exactly 2 years ago and remember how happy i was to get to "run" again almost 6 months later. I probably didnt really run for about a year!
Nice! I know this is not a competition, but you guys are motivating me and raising that bar for all of us. Definitely amazing to see the level of performance and work ethic from the veterans on the team. Thanks.
Shaughn,
I think you did just fine on your intervals today too and your level of performance is right there with us all--Hammering away!!
Good way to end the week. That workout was no joke today!!! Totally windy and cold here so I banged it out on the dreadmill. Looking forward to week 3.
I do my Tri Club Sunday track practices, today I did 5 X 400 and 3 X 800 at the Depaul Indoor track. They smoked me, still feeling the happy hour beerz from Friday night or should I say Happy Hour(S). Did these on 1:25 and 3:00, tough on a shorter track with banked turns.
Great runs everyone!! Smoking fast peeps all around!! No matter what your pace, throwing out these TP miles mid run is WORK and I am proud of you all!!
I ran with a bunch of gazelles this am on the most beautiful trails here in NorCal on Mt Diablo. 7 of us in all. There is an hellacious amount of climbing. Out of Breath like mad for a good 20 minutes. Ran this section in like 11:30 min miles straight uphill. Calling for mommy for sure.
Once of the trails back onto roads we hammered out 2 miles at TP. I somehow busted out a 6:35 and 6:51?? So cool!!
Total of 11.5 miles in 1:45ish, 9:13 pace avg by end. HILLY and a bun burner!! Legs feel stronger every week. In late Sept we started doing thus run and I avg 10:14/mile then. WooHoo, have improved a min per mile !!
I do these runs outside of my YMCA. there's a sidewalk lined park that's a little over .7 miles per lap. lost gps signal but have interval times and enough historical data to figure out distances.
WU 2 laps
MS 2x3 laps (2.07 miles) z4+ with 1 lap easy in between = #1 at 7:51 pace + #2 at 7:41 pace
CD 2 laps
--> (11 laps) 7.87 miles in 1:02:20 or 7:55 pace.
Best part? FINALLY cracked 50 min for a 10k (49:16). so pumped!
Posted By Leigh Boyle on 15 Nov 2009 02:03 PM <p>I do these runs outside of my YMCA. there's a sidewalk lined park that's a little over .7 miles per lap. lost gps signal but have interval times and enough historical data to figure out distances. </p> <p>WU 2 laps</p> <p>MS 2x3 laps (2.07 miles) z4+ with 1 lap easy in between = #1 at 7:51 pace + #2 at 7:41 pace</p> <p>CD 2 laps</p> <p>--> (11 laps) 7.87 miles in 1:02:20 or 7:55 pace. </p> <p>Best part? FINALLY cracked 50 min for a 10k (49:16). so pumped! <img src="http://endurancenation.us.dnnmax.comhttp://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/w00t.gif" alt="" /></p>
Endorphins flowing right now. I just finished up my last, did I say LAST, marathon prep long run. Looking forward to shorter duration runs going forward, except race day of Dec 6. Today could have been best "feeling" run in some time. Everything was clicking and I feel pretty good now after sipping on a recovery shake. Total run IF= .803 ran in the following sequence: 2 miles at EP 4 x 400m (1') at TP 80min at EP 4 x 400m (1') at TP 3 miles at EP The workout came from a Daniel's marathon plan.
Got my run in late today ( should have done it earlier I got rained on a little). This was my first real run with my garmin. It was great to see my paces as i was going but I also realized I REALLLY need to work on a more consistent Pace. It was very sporadic. Hopefully more time running distances and focusing on it will help with that. I ran in high school but that was the 400m dash.. I ran all out for about 54 seconds haha
Though with the Garmins help I did make it within a few seconds of my Pace goals except the next to last one... it was of about 15 seconds permile.
Got my run in late today ( should have done it earlier I got rained on a little). This was my first real run with my garmin. It was great to see my paces as i was going but I also realized I REALLLY need to work on a more consistent Pace. It was very sporadic. Hopefully more time running distances and focusing on it will help with that. I ran in high school but that was the 400m dash.. I ran all out for about 54 seconds haha
Though with the Garmins help I did make it within a few seconds of my Pace goals except the next to last one... it was of about 15 seconds permile.
Mr Fratto, congrats on the 305! Can't live without mine. Way to hammer out those intervals bro!
I do these runs outside of my YMCA. there's a sidewalk lined park that's a little over .7 miles per lap. lost gps signal but have interval times and enough historical data to figure out distances.
WU 2 laps
MS 2x3 laps (2.07 miles) z4+ with 1 lap easy in between = #1 at 7:51 pace + #2 at 7:41 pace
CD 2 laps
--> (11 laps) 7.87 miles in 1:02:20 or 7:55 pace.
Best part? FINALLY cracked 50 min for a 10k (49:16). so pumped!
thanks all. I'm really gunning for the Dallas 1/2 Mary (have been for about 6 weeks now). I want to blow 1:50:00 out of the water. Goal is to be down below 1:45:00 by the end of the OS. To run almost 8 miles sub 8 was a huge confidence boost. My goal this sunday is 10 miles <8 pace. <img alt="" src="http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/shocked.gif" />
thanks all. I'm really gunning for the Dallas 1/2 Mary (have been for about 6 weeks now). I want to blow 1:50:00 out of the water. Goal is to be down below 1:45:00 by the end of the OS. To run almost 8 miles sub 8 was a huge confidence boost. My goal this sunday is 10 miles <8 pace. <img src="http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/shocked.gif" alt="" />
Both you and Dave are running extremely well! Lookout for the Boyles!
Comments
Shaughn,
I think you did just fine on your intervals today too and your level of performance is right there with us all--Hammering away!!
I ran with a bunch of gazelles this am on the most beautiful trails here in NorCal on Mt Diablo. 7 of us in all. There is an hellacious amount of climbing. Out of Breath like mad for a good 20 minutes. Ran this section in like 11:30 min miles straight uphill. Calling for mommy for sure.
Once of the trails back onto roads we hammered out 2 miles at TP. I somehow busted out a 6:35 and 6:51?? So cool!!
Total of 11.5 miles in 1:45ish, 9:13 pace avg by end. HILLY and a bun burner!! Legs feel stronger every week. In late Sept we started doing thus run and I avg 10:14/mile then. WooHoo, have improved a min per mile !!
Work works!!
Carrie
I do these runs outside of my YMCA. there's a sidewalk lined park that's a little over .7 miles per lap. lost gps signal but have interval times and enough historical data to figure out distances.
WU 2 laps
MS 2x3 laps (2.07 miles) z4+ with 1 lap easy in between = #1 at 7:51 pace + #2 at 7:41 pace
CD 2 laps
--> (11 laps) 7.87 miles in 1:02:20 or 7:55 pace.
Best part? FINALLY cracked 50 min for a 10k (49:16). so pumped!
Go Leigh, I am doing the happy dance for you!!!
Me Too!!! (Insert Michael J emoticon here)
Total run IF= .803 ran in the following sequence:
2 miles at EP
4 x 400m (1') at TP
80min at EP
4 x 400m (1') at TP
3 miles at EP
The workout came from a Daniel's marathon plan.
2x1.5' at TP was accomplished.
Added a bit onto the run to make up for missing yesterday's brick.
Dave
.5 mi (1) and 1 (2) in the books. The garmin died during warm-up, so it was all perceived effort.
Leigh -- totally rockstar status for you today!
Though with the Garmins help I did make it within a few seconds of my Pace goals except the next to last one... it was of about 15 seconds permile.
Mr Fratto, congrats on the 305! Can't live without mine. Way to hammer out those intervals bro!
Way to smoke it Leigh!
thanks all.
I'm really gunning for the Dallas 1/2 Mary (have been for about 6 weeks now). I want to blow 1:50:00 out of the water. Goal is to be down below 1:45:00 by the end of the OS. To run almost 8 miles sub 8 was a huge confidence boost. My goal this sunday is 10 miles <8 pace. <img alt="" src="http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/shocked.gif" />
Both you and Dave are running extremely well! Lookout for the Boyles!