I'm washing windows at the Newman center (whatever that is) for an hour or so, and then I'm going swimming. :)

This is a new workout inspired by JC posting last year how much he liked 1000's.

1000m (2.5 laps) Lactate Threshold Intervals – this workout is meant to increase your ability to run at faster speeds without suffering blood lactate accumulation. The pace set for your workout is about 15-20 sec per mile slower then your 5K race pace (comfortably fast or conversation pace).

How many 1000s?
About 10% of your weekly mileage so if you average;
20-29 mi/wk do 4
30-35 mi/wk do 5
36-44 mi/wk do 6
45-50 mi/wk do 8

Recovery between intervals are a short 200m jogs.

Suggested times based on your 5K race time

5K Race
Time_____1000 M____400 M split
m.sec_____m.sec_____m.sec
30.40_____6.24 _____2.34
29.05_____6.05 _____2.26
27.39_____5.48_____ 2.19
26.22_____5.33_____ 2.13
25.12_____5.19 _____2.08
24.08_____5.06_____ 2.02
23.09_____4.54_____ 1.58
22.15_____4.43_____ 1.53
21.50_____4.38 _____1.51
21.25_____4.33 _____1.49
21.02_____4.29 _____1.48
20.39_____4.24 _____1.46
20.18_____4.20_____ 1.44
19.57_____4.15 _____1.42
19.36_____4.11 _____1.40
19.17_____4.07 _____1.39
18.58_____4.04 _____1.38
18.40_____4.00 _____1.36
18.22_____3.56_____ 1.34
18.05_____3.53 _____1.33
17.49_____3.50_____ 1.32
17.33_____3.45_____ 1.30
17.17_____3.43 _____1.29
17.03_____3.40_____ 1.28
16.48_____3.37 _____1.27
16.34_____3.34 _____1.26
16.20_____3.32_____ 1.25
16.07_____3.29 _____1.24
15.54_____3.26 _____1.22
15.42_____3.24 _____1.22
15.29_____3.21 _____1.20
15.18_____3.19 _____1.20
15.06_____3.16 _____1.18

~Blank head

Greetings from Israel, where we are far from the pouring rain you Mainers are enduring. Just writing to say hi, and share some news I read in the Jerusalem Post (Sunday April 30) on the possibilities of stem cells being used to repair tendon and ligament tissue damage. I would forward the article, but cannot access it without a web subscription - so here are some salient quotes:

"If you have worn out the connective tissue in your legs due to overweight or overexertion at sports, Hebrew University researchers may eventually offer you hope. They have found that adult stem cells can be used to make new tendon or ligament tissue....A novel approach for tendon regeneration is reported in the April issue of the Journal of Clinical Investigation. Researchers Prof. Dan Gazit and colleagues at the Faculty of Dental Medicine's skeletal biotechnology laboratory engineered mysenchymal stem cells (MSCs), which lie in the bone marrow and fat tissues, to express a protein called Smad8 and another called BMP2. When the researchers implanted these cells into the torn Achilles tendons of rats, they found that the cells not only survived, but also were recruited to the site of injury and were able to repair the tendon. The cells changed their appearance to look more like tendon cells (tenocytes), and significantly increased production of collagen - a protein critical for creating strong yet flexible tendons and ligaments..."

In the meantime, as we wait for applications of the research to become available, I guess rest, ice, ibuprofen and physical therapy will have to satisfy us. Cheers, and yom tov,
Kitty

11 am miles with Joe on the carriage roads.

Today's workout felt fantastic! 2x4miles at mp. This almost seemed too easy. Nate(almost 4yrs) ran along beside me at the end, Mom was going slow, he was pouring it on saying,"Come on Mommy you can go faster!". I know the day is fast approaching when that little tike will be far ahead of me.
Garden side note - Anyone in need of strawberries??? I've been dividing mine, have well over 100 new plants....I hate to waste them.

I forgot, 5 miles yesterday.

Didn't go well. I got completely stressed and pressured and stopped dead in my tracks 1/4 mile into it and said, "I can't do this!" He looked at me like I was crazy and said he'd meet me at the end. Well I started running again and almost caught up to him. I ran it in 7:40ish and he was 7:30ish. I probably would have had him if my stupid head hadn't gotten in the way! He does not exercise at all, he's in pretty decent shape from working outside as a gardener/caretaker. We're going for round two next week, it better end a little differently.

in about 54 minutes, didn't have a watch. too nice a day to rush.

5 more on the treadmill

First Aunt Betty and W.Eagle lake, followed with 6x1000+recovery at the track. The Pace Machine was right on, as our times varied by about 3 seconds. Soaked in Echo Lake for 10 minutes, stood up, slipped and now my shin looks like raspberries.

with Matt and Fenway. He really does push the pace. I know he does not mean to, but it still happens. The good news is the weather is breaking. It was absolutely gorgeous. The pond. The mountains. The ocean. Green, green moss and pink clouds.

2-1/2 mi. w/u
(20)x 400m w/43 sec. jog/walk recoveries
1-1/2 mi. c/d
10 mi. total

Did these with Chris, Tim, and Susannah alternating to lead the pace, which made it seem fairly easy. All the 400s were between 84 and 86 sec. except for the exuberant last one in 76. My pacing was the worst of the bunch, but Chris and Susannah could nail it fairly regularly.

Previous to this, I'd never done more than (10)x 400m, so this was new fun territory.

Thanks all.

4 for 4 with these track workouts. Thanks for all the tips and all the pacing...what a great thing to do on a balmy Wednesday night!

All 200s were in 35s on the 2 minute with a 200 jog at the same time. 1200s were supposed to be 4:12, and were on the 6 minute.

2 mile warmup
2x200 then my watch stopped working, so the rest of the pacing was guesswork. I had people who finished a repeat ahead of me read the time as I crossed the line.
1200 (4:09)
6x200
1200 (4:05)
4x200
cooldown to make it 9 total.

2m w-up,

6x400 @ 76 on the 2:30

1m cooldown

4.5 for the day.

chris

core,7.5 miles on bike.Gray and rainy.One of those deceptively muggy running days.Around 45 but humidity around 100%.And no wind!Was overdressed and after first loop at Back Cove ditched my gloves near my car thinking that might be last I see of them.That move cost me a pair of gloves last year.But alas they were still there afterwards. Dave T.

2.5 wu, 6 x 1,000 @ LT pace w/200 recovery w/MikeB, .5 wd, 7.5 total. As Mike said, we decided on a pace and stuck with it pretty much until the last 200 of the 6th rep, when we sped up without feeling it. Great workout for longer race prep.

BTW, the four folks going around and around and around at warp speed made me dizzy, but it sure looked like everyone was doing an amazing job. I'm glad Brian thought it was fun. It looked utterly brutal to me.

Running/walking = 118
Swimming = 30 min
Biking = 7.5

Good work on the track..1000's and 400's!