This is the start of the second week of my 10-week program to train for a half marathon, which you can see here. It's the one Ryan Hall used a couple years ago when he ran the half marathon in Houston in 59-minutes plus.
I have to say that tonight it felt pretty nice to run a sprint workout in shorts and short sleeves.
The workout called for five, 1,000 meter sprints or .62 miles. After each sprint, the workout calls for a 2-minute rest.
Usually sprints are done at a fairly consistent pace, but tonight was very unusual in the fact that I ran all five at 3:43 each! I couldn't do that again probably if I tried.
At 3:43, that translates to a 5:59/mile pace! Wow, I'm very pleased that I ran each of these sprints (0.62 miles is not exactly easy to sprint) faster than six minutes per mile pace. This is some good stuff for me.
Runners World Quote of the Day:
"Often, the enjoyment is the training before and the memory after."
Doug Kurtis, former race director for the Detroit Free Press/Flagstar Bank International Marathon
Happy running!
Showing posts with label intervals. Show all posts
Showing posts with label intervals. Show all posts
Tuesday, April 6, 2010
Saturday, December 19, 2009
Fast 5-miler with intervals, strength training
Today was a good hard 5-miler mixed in with 3x800s, and 2x400s. It was at a fast pace.
First I'll mention the ab workout and the other warm-ups. I hit the elliptical for a 10-minute session, then over to the free weight area to do the hanging ab straps, which are absolutely killer.
You basically hang with your arms in the straps and then lift up your legs to your chest. If you keep your legs straight out while raising them it targets the lower abs more. If you just raise your legs with them pointing down, it's less on the lower (but still gets 'em) and more on the rest of the abdominals. I did six sets overall mixing in the different exercises, trying to get up to 10 in a set on most, but not always.
Then I hit the ab crunch weight machine and did three sets of 12 for the upper and mid-abs, left and right obliques. I'm digging this new routine for my core. I feel it's making me stronger overall.
I saw a woman jumping rope and when she was finished, I gave it a try. Back in high school we used to do 500 jumps as a way to warmup for basketball practice. I probably did about 50 before calling it quits today.
On the treadmill, I wanted to go fairly hard, especially since I had two Christmas parties on Friday, so I wanted to burn some calories.
The first mile was done fairly comfortably at 7:58. The second mile I initially bumped it up to about 7:41/mile pace and mixed in two 400 meter sprints as fast as 6:40/mile pace. Mixed in between these intervals were "breaks" at 7:20/mile pace.
Then I wanted to sustain that quick pace longer. I decided to do three sets of 800 meters at 6:40 pace with 1-2 minute "breaks" at 8:00 mile pace. Whew, that was tough.
During the final mile, I was feeling it and dropped down to about 8:34 so I could recover for a few minutes, then busted out the last 0.6 miles at 7:30/mile pace.
Overall the 5-miler was finished at 37:20 or 7:28/mile pace. I was pretty happy with that, especially getting some quality time at 6:40/mile pace during a 5-mile training run.
As I mentioned in a previous post, if I can stay healthy and injury-free, I don't think it's out of the question to consistently train next year in the mid to high 6-minute mile pace and maybe bust out a race or two faster than 6-minute-mile pace. Running in the 18s for a 5-K would be nice for a soon-to-be 40-year-old.
With this in mind, I thought this Runners World Quote of the Day was appropriate ...
"It is amazing how much you can progress week after week, month after month, year after year if you allow for gradual training increases."
Bob Glover, The Runner's Handbook
Happy running!
First I'll mention the ab workout and the other warm-ups. I hit the elliptical for a 10-minute session, then over to the free weight area to do the hanging ab straps, which are absolutely killer.
You basically hang with your arms in the straps and then lift up your legs to your chest. If you keep your legs straight out while raising them it targets the lower abs more. If you just raise your legs with them pointing down, it's less on the lower (but still gets 'em) and more on the rest of the abdominals. I did six sets overall mixing in the different exercises, trying to get up to 10 in a set on most, but not always.
Then I hit the ab crunch weight machine and did three sets of 12 for the upper and mid-abs, left and right obliques. I'm digging this new routine for my core. I feel it's making me stronger overall.
I saw a woman jumping rope and when she was finished, I gave it a try. Back in high school we used to do 500 jumps as a way to warmup for basketball practice. I probably did about 50 before calling it quits today.
On the treadmill, I wanted to go fairly hard, especially since I had two Christmas parties on Friday, so I wanted to burn some calories.
The first mile was done fairly comfortably at 7:58. The second mile I initially bumped it up to about 7:41/mile pace and mixed in two 400 meter sprints as fast as 6:40/mile pace. Mixed in between these intervals were "breaks" at 7:20/mile pace.
Then I wanted to sustain that quick pace longer. I decided to do three sets of 800 meters at 6:40 pace with 1-2 minute "breaks" at 8:00 mile pace. Whew, that was tough.
During the final mile, I was feeling it and dropped down to about 8:34 so I could recover for a few minutes, then busted out the last 0.6 miles at 7:30/mile pace.
Overall the 5-miler was finished at 37:20 or 7:28/mile pace. I was pretty happy with that, especially getting some quality time at 6:40/mile pace during a 5-mile training run.
As I mentioned in a previous post, if I can stay healthy and injury-free, I don't think it's out of the question to consistently train next year in the mid to high 6-minute mile pace and maybe bust out a race or two faster than 6-minute-mile pace. Running in the 18s for a 5-K would be nice for a soon-to-be 40-year-old.
With this in mind, I thought this Runners World Quote of the Day was appropriate ...
"It is amazing how much you can progress week after week, month after month, year after year if you allow for gradual training increases."
Bob Glover, The Runner's Handbook
Happy running!
Tuesday, December 8, 2009
Super blend for a workout!
Tonight I tried to shake things up a little bit, so I did a combination of several different workouts. Loved it!
First, I did 135 abdominal crunches on a machine -- basically it was 9 sets of 15 and included the front, left and right abdominal muscles or three sets of 15 for each side. Confusing? Probably not worth explaining, but it's much harder than sit-ups and was done with 45 lbs. each time.
Then I hit an elliptical machine and did 10 minutes on that. I've never really used one before except for a few minutes, so this was a nice warm-up for my run. It was kind of awkward at first, but I can see mixing this in occasionally as part of a workout. The low impact can be very helpful.
For my run, I decided to do a blend of tempo running and speed intervals. The first mile I ran in about 8:20 to get going. Then I dropped down to a 7:30/mile pace and alternated running at 6:53/mile pace for 1 min. 40 secs then switching back to 7:30/mile pace for one minute. I did six sets of this, before cooling down at an 8:34/mile pace.
Ultimately, my total run including warmup and cooldown was done in 30:57. It was 4 miles long for a total overall pace of 7:44 per mile.
I thought today's Runners World Quote of the Day was appropriate:
"Do quality workouts year-round, including during the winter. You're less likely to get injured because you won't hurry the training process, and you'll race better because you build fitness on a solid foundation."
Brad Hudson, elite coach
Happy running!
First, I did 135 abdominal crunches on a machine -- basically it was 9 sets of 15 and included the front, left and right abdominal muscles or three sets of 15 for each side. Confusing? Probably not worth explaining, but it's much harder than sit-ups and was done with 45 lbs. each time.
Then I hit an elliptical machine and did 10 minutes on that. I've never really used one before except for a few minutes, so this was a nice warm-up for my run. It was kind of awkward at first, but I can see mixing this in occasionally as part of a workout. The low impact can be very helpful.
For my run, I decided to do a blend of tempo running and speed intervals. The first mile I ran in about 8:20 to get going. Then I dropped down to a 7:30/mile pace and alternated running at 6:53/mile pace for 1 min. 40 secs then switching back to 7:30/mile pace for one minute. I did six sets of this, before cooling down at an 8:34/mile pace.
Ultimately, my total run including warmup and cooldown was done in 30:57. It was 4 miles long for a total overall pace of 7:44 per mile.
I thought today's Runners World Quote of the Day was appropriate:
"Do quality workouts year-round, including during the winter. You're less likely to get injured because you won't hurry the training process, and you'll race better because you build fitness on a solid foundation."
Brad Hudson, elite coach
Happy running!
Saturday, November 21, 2009
Intervals & distance
Today's run was initially just going to be an easy 5-miler, perhaps around 40 minutes or 8 min/miles. After 2.5 miles in, I suddenly thought that I might mix in some 200 meter sprints or 45 seconds intervals at 85-90 percent effort.
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
Tuesday, November 17, 2009
Speed doesn't kill/Erie Runners Club Turkey Trot
With not a lot of time to spare this evening due to babysitting duties at home, I finally got out to the gym for a speed workout on the treadmill just after 9 p.m.
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
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