Smashing Seas...the day after
Another awesome workout. On the treadmill again, but that was what I was told to do this time and since the treadmill always seems harder than land running I'd rather do it that way anyways.
2.5-mile warmup
2x(6,5,4,3,2,1) with half rest
6-minutes @ 5:15 pace, 3:00 float @ 5:30 pace. 5-minutes @ 5:10 pace, 2:30 float @ 5:30 pace. 4-minutes @ 5:05 pace, 2:00 float @ 5:30 pace. 3-minutes @ 5:00 pace, 1:30 float @ 5:30 pace. 2-minutes @ 4:55 pace, 1:00 float @ 5:30 pace. 1-minute @ 4:50 pace, 30 sec. float at 5:30 pace. 6-minutes @ 5:15 pace, 3:00 float @ 5:30 pace. 5-minutes @ 5:10 pace, 2:30 float @ 5:30 pace. 4-minutes @ 5:05 pace, 2:00 float @ 5:30 pace. 3-minutes @ 5:00 pace, 1:30 float @ 5:30 pace. 2-minutes @ 4:50 pace, 1:00 float @ 5:30 pace. 1-minute @ 4:30 pace, 30 sec. float at 5:30 pace.
Covered 12.07 miles in 63 minutes. So I averaged 5:13 pace which was a 12-mile PR(1:02:37) by 56 seconds. Well 56 seconds faster than I went through 12-miles at Tallahassee(1:03:33) which was a PR then. So none of those PR's really count, but they sure give me some confidence. I wanted to keep going and set more PR's, but I controlled myself and stopped where I was suppossed to. I could have done that for another hour+ and that's exactly how I wanted to finsh the workout, with gas in the tank. If I can hold on for 5 more weeks with no injuries or problems it's not a matter of breaking that course record at the loaf, but by how much.
1.5-mile cooldown and a soak in the creek.
hey, what's a 'float' anyway.
It's fairly quick recovery jog. More race specific.
We actually have 4 weeks and 5 days to go. Did you have some hills in that workout?
looks like you are bouncing back.The treadmill must have had flames shooting out.Hope your health holds up.Glad to see you running like your old self. Dave T.
1 mile warmup, 1 mile hills, 1.5 cooldown
Nice workout, Judson! Wow! Hope you Boston Runners are feeling well today!
Hills are great. They get you into shape fast and really work on your running form, cadence and economy. Keep it up. I get to start some hill work next week and although I do not like running hills, they help me get a lot faster.
I have some questions for you when you get a moment, and if you don't mind...
1. Is it feasible for me to consider a fall marathon if at this point my only goal is to finish?
2. At this point I am feeling really good on my workouts, so I am working on adding gradual mileage rather than getting faster....would this make sense if a marathon is the goal? (I would imagine though that as a by product of being in possibly the best shape of my life, that higher speed would come along naturally?)
3. I am currently doing one hill workout, one speed workout, 2 "regular runs" and one LSD weekly (of my own creation)...do you think that is a good plan?
4. Since I have a 6 month old, I may have to do a lot of training on my treadmill. Will this hurt me in the long run? (haha-no pun intended)
Hope you mind me asking your advice; I really value your opinion!
Suzanne
I have no real answers, but I'd say it's always possible to think about a fall marathon if it's April. Whether or not you can train to finish it is the wuestion you need to ask. But yes, you have enough time to get in shape to finish one.
Tricky question #2, some people think increasing mileage and adding workouts at the same time is bad, while some don't. I think it's what the individual can handle. I'd definetly be very careful and really listen to your body if you are adding mileage and trying to get some workouts in there. One thing that you could do is simply make one of your normal runs over very hilly terrian, or during a run add some 1-3 minute segments at 10-k pace(fartlek), and strides after a couple runs a week. Instead of making one day a track day or a hill day simply incorporate speed and hills into your runs. And it's more marathon specific to add these things into your runs than having a seperate day for them.
Question 3- I think I just answered that above.
Question 4- treadmill training. Another toughy. A lot of people use the treadmill because it's an easy way out. But I think it can also be very useful, especially in your case where you cannot leave a child. I still am a big believer of doing some tough sessions outside in terrible conditions to be ready for any possible race conditions one may face. But I use the treadmill about 25% of the time and I find it to be useful in certain situations like simulating a course, keeping an easy day easy, running long hills without worry of running back downhill, and simply working on little things like cadence,running form and hydration. So go ahead and use it, but get outside when you can because nothing is like real running like running.
Hope any of that helps.
...and yes it does help. I have been trying to pay attention to my body and not over do it. The other day I ran 5.1; felt like I could keep going but didn't since I am trying to be smart and gradual. I like the idea of working the hills and speed sessions into regular runs; makes sense. Can you explain how to do a stride, because I am afraid I don't know!
As for the treadmill...well, I may have no choice but to use it sometimes. I am picking up a babysitting job to earn a little cash, and on those days I may even be reduced to running after everyone else goes to bed. But hey, if thats the only way I can get a run in sometimes, I'll take it!
A stride is no more than a short gradual pickup for 15-25 seconds, about 100 meters give or take 50 meters. I've done 50-150 meter strides.
So after an easy run, maybe even stretch a bit, simply start running and over about 15-25 seconds get a little quicker until you are going hard but not allout by the end. "Controlled hard". It's all about muscle memory, so you want to relax and really take the time to focus on your form while running fast. Each time focusing on some element whether it's relaxing your shoulders, kepping your head up, toeing off properly, quick feet or simply breathing from your belly. After a while things will come more naturally and you really won't have to think about any of these they simply will happen.
Normally I do these on flat ground, but you can do them on a slight(soft) downhill if you are working on speed and really getting your legs turning over or uphill if you are working on power and economy.
I never time them, simply run and gradually pick up the pace until you feel yourself going at a good clip but any faster would feel out of control. Slow down and stop. Take a minute or so and repeat. I usually run 4-10 strides after some easy runs. More strides the closer I get to a race.
The trick is not to run these hard or more than 20-25 seconds. That would turn it into more of a workout. Have fun with them and you'll notice in a couple of weeks your speed improving.
Some of the guys here actually like to run there strides as pickups in the final mile of there run. So instead of stopping at the end of there run they'll do a stride and then jog really slowly for a minute or so and then do more. It's a little trick to add an extra mile in where if you stop and do strides they don't count those as mileage. Although I find stopping, stretching and focusing on each one to be a little better ,especially for the beginner, but I figured I'd give you all of it.
Maybe some others can elaborate more on a stride. I'm not really the expert.
so I went that way to work this morning and I stopped by Thunderhole to see how the seas were doing....about 1/2 tide, and Thunderhole was underwater the seas were so high, and the waves were crashing all up the rocks to the vegetation line. I've never seen the seas rolling like they are today. Down the way, the sea spray COVERED Otter Cliffs. I'm not kidding. If you get a chance to go on a little road trip today, I recommend Ocean Drive.
I ran 2 miles this morning on the treadmill, marathon spinning class tonight. I saw Kevin in the hall today...he's back at work already. He said he was cold at the start and it was a long run yesterday and he was glad to finish. Also, nice shout out to Brian from Adam in the Bangor Daily today, and Kevin said the same...it was wonderful to have people shouting support from the sidelines and to know your comrades are urging you on. so true.
How would it be for biking? Ice, snow, train tracks, anything else that I would most likely hit and send me flying - not interested - but if it's totally clear, Chatter and I really need to get some long, outdoor rides in. The trainer is fine but I'm not learning bike handling skills on it, and she and I need to get out.
the road isn't ready for bikes going fast. Right now it's wet, for one. Then, a lot of debris is in the road. Even in the short section I drove today, several trees crashed into the road during this storm. They have been chopped up and cleared out....but lots of twigs and even some branches remain in the road. It's messy out there.
Chatter and I will play indoors for now. I can't wait to see her today - I had separation anxiety when I said goodbye on Friday!
Congrats. to all you Bostoners.
Mike, Tim & Ryan (Team Eden) finished 49th in the team category out of 68. Go team!
Tomorrow's forecast isn't too promising but the track is clear and I will be there for the start of our Wed evening track workouts, starting at 5:30p. As an incentive to come and run around in circles is the mile pace challenge with the winner getting a $20 gift certificate to CMS. Just predict your pace for a mile, run it without a watch, Brian will time everyone and the person coming closest wins. The contest starts at 6pm
To get you warmed up is a 20 min tempo
Brian should do that. Be good pacing practice.
I'll be there most of the time, snappin' it up.
if you could have seen us running through South Station... aside from that sprint, a rest day.
Ginger just dropped me off at home; I will drive back to school tomorrow morning and she should be on the island in a couple hours. Elliot and Oliver are bundles of energy!
I was soooo tired driving home but now I want to go RUN. Must-resist-urge-to-go-running
I get to run an easy 6-miles tommorrow which is my rest day and I'm taking full advantage of it, sleeping in late, running late, taking a nap, then relaxing. Go read a book.
4-miles easy around Zap and some core and lifting. I might as well go get some biking in before dinner, but only 5-10 minutes.
I just figured I needed a day off. I made it through one ten-day training cycle (with one race day tucked into the middle of it) without changing it too much (I got in trouble for brick running one day when it wasn't on the schedule) and my legs were sore and Ginger and I ran on concrete yesterday which is bad for fragile legs! so I think it's good I didn't run today even though I really want to.
it's 6:19, I can go to bed in less than two hours, I think I'll survive :P
Congratulations all Boston runners. Listening to weather reports had more than enough stress in it. We arrived at our hotel Fri night. Sat morning headed into Boston for the 9-1 numberpickup shift. Jean had to go into Dunkin for her coffee that's where we met up with Steve C. the 3 of us worked in line with each other FUN FUN. Doc Dave and Doc Mary said HI while picking up their numbers. When we finished We did the Expo and Steve went out for a run. Monday I went to the 7 mile mark put up my little EDEN MDI sign. One runner early on yelled back Bar Harbor then Tim came by he was in the middle of a large pack and yelled over Steve C, Dr Dave, Dr Mary swung in close for a high five. Had several other people yell out Bar Harbor but didn't know who they were. One lady even stoped and said "you know that is such a beatiful place." I told her the next time she comes she can run the carriage paths with the Eden Athletics Club. Left the 7 mile and went into Boston after Jean went by.
Hey thanks to everyone who was down watching boston. I definetly caught Brian, Andy, Ginger and Alyie on the course. Steve was also a big help and we had a good bus ride to Hopkinton. Steve, is there an address where I can send a "thank you" to your friend?
As for the race, I went out too fast. My non-marathon running knowledge had me thinking "when I slow down, I'll just be running 7:30's" I didn't realize that when I slowed down I wouldn't actually be able to run. I was still on 2:45 pace as late as mile 22 and then cramped up big time.
So that dog that went flying off the treadmill a few weeks back and lives up the road just got hit and killed. Treadmill is much safer too.
It would have been 3, but I decided it would be more fun to head into the water at the end instead of home. The Pacific (here anyway) isn't great for a soak, or a rinse, but good to cool down, and there are showers at the beach to rinse off, so I got all the sweat off in the ocean, then all the ocean salt off too. Way to rock Boston everybody.
got 4 miles in yesterday and 4 miles in today, that seems to be my limit before it really gets sore and stays inflamed for a couple days. I'll build up from here as soon as it lets me. Been doing some great cross training too, plus I've got my cadence up from 130 foot strikes per min to 170 foot strikes per min. Pete says that the best athletes in the distance events have a common cadence of about 180 per min. Congrats to everyone who did Boston, with those conditions and everything. :P
180 also translates into choosing work-out / running music with a basic cadence of 90 - 92 beats/min. I have a set of songs chosen for that cadence that helps me keep a steady turn-over out there. Some tunes have cadence noted on the track info now. Here are some...does anyone have others?
Artist Evanescence Song Whisper cadence 87
artist Cake song The Distance cadence 90
artist O-ZONE song Dragostea Din Tei cadence... I don't know, but I really like running to this one right now
Accessible through the Members page, there's already a compilation of these. See:
See, that's a problem with you gazelles; you're geared too high.
Chop yourselves down like me to a nice, 29 inch inseam, and that efficient turnover will come naturally. It's got to; otherwise you're dropped off the back of the pack and left wondering where everybody else went.
We don't all have a cadence of 200 like you.
last 11 miles always a grind.Have been using moisture wicking shorts/tights as base layer under regular shorts and that has helped with chafing.To other guys that use bike for cross-training noticed when getting on bike if you stradle bar,both feet on ground then place foot in pedal and climb on to seat from that angle your boys are in better position then if you swing your leg over getting on bike.If doing a long ride it pays off indeed.I'm not a cyclist so I keep learning little tricks as I go along. Dave T.
The wildfire smoke from S. Georgia was so bad this a.m. that I skipped running andended up using the ET for an hour and 927 calories (3 big brownies) and some weights.
Great workout Judson. I thought that was a great definition of strides too. I am going to focus more on my own form after reading that. Thanks for sharing. You just have to love the Team Eden approach.
Life is good in the neighborhood.
sorely kneeded...
36 miles
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