| Location: Erie,CO, Member Since: Jan 01, 2008 Gender: Male Goal Type: Unknown Running Accomplishments: Pikes Ascent: 2:37.x
Pikes Marathon 4:32:x
Do PRs count if they are older than 10 years? Short-Term Running Goals: Preparing for Pikes 08 Long-Term Running Goals: Run lots of mountains and passes, the Grand Canyon, and the Burro Race World Championships Personal: I have nine toes for the same reason Paul McMullen has eight |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
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It was a nice day, and I had aspirations of getting outside but I needed to be at the house with my son. So, for the first time in about 10 or so days, I hit the mill.
- 2 mile warm up with "strides" (13 minutes)
- 2 miles (10 minutes)
- 4 minute inactive recovery
- 5 x 1 minute on, 1 minute off at 12mph for the on, 7.5 mph for the off
- 2 minute inactive recovery
- 5 x 1 minute on, 1 minute off at 12mph for the on, 7.5 mph for the off
- 2 minute inactive recovery
- 5 x 1 minute on, 1 minute off at 12mph for the on, 7.5 mph for the off
- 2 minute inactive recovery
- ~ 1 mile cool down with a couple of strides (6:30)
This got me 10 in about about an hour of running, just few ticks over 67 when considering the inactive rest. I was pretty stoked to get the two miles in in 10 minutes. That was not too hard actually - during the repeat. My body suddenly noticed what the heck I had did during the rest session. The minutes on / off were not that bad - just required some degree of focus. I started playing a bit with them in the last two sets, making them 62-65 seconds to get the treadmill clock more aligned with where I wanted it. I have a bit of doubt that I could do a ten minute two mile outside right now - again, I think there is something to be said just for keeping up with the mill - but I was glad to wrap my head around this bugger.
I decided to watch the movie 5000 meters, nothing comes easy. There is this scene in the begining  where they roll a clock to 13:21.5, and discuss how that is the Olympic A standard. I thought this would be a good motivational part to watch while I ran the two mile section. About 3 minutes into my run, I am looking at this running clock on the tube and begin to guess that their seconds are much faster than mine. 13:21.5 had come and gone well befor I got to a mile and a half. All I can say "what is up with that?"
I talked to Lucho a bit last night and we are going to look to get together for a run this weekend. is We yapped a bit about his training, Austin, my marathon in August, etc ... Given some of the things we talked about, I am taking a bit of a different approach to what this week is about. Frankly, I don't feel super fresh with this lesser mileage. I don't feel horrible, but it is not like I have a bunch of pop in my legs all of a sudden. Nonetheless, this lower mileage this week fits in well that it serves as a "rest" in the bigger picture of mileage. With 30 so far this week, I am expecting to get 60 or more. That might not seem like a big rest, but with the norm being 80's as of late, that is about a 15 to 20 percent drop. |
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