Man, work has been a bear this week. I still have more work to do, but I thought I'd write a little, since this week's been blog-bare.
It's Friday night and I have about a day-and-a-half before the race. Speed work went just fine on Tuesday. Schedule was 6x 400m @ 6:15 with 400m rest intervals.
Conditions were great, cool and drizzling, so I ran my intervals a little faster than pace. What made that even sweeter was I forgot how long to rest, and accidentally halved the rests. No problem.
Tuesday was a frustrating morning at work, so burning off a little aggression was nice. That's when running is most satisfying, especially speed work. Beats going postal.
Thursday was three miles at marathon pace. It was no problem, but it was only three miles. I still wonder if I can sustain that pace for 26.2 miles. Self-doubt's a bitch.
My replacement HRM arrived Thursday afternoon. I'm all set.
Showing posts with label speed work. Show all posts
Showing posts with label speed work. Show all posts
Friday, February 2, 2007
Tuesday, January 23, 2007
Speed work v. blog setup
Speed work is supposed to be challenging. At least so I hear. I don't mean to imply that today's speed work wasn't challenging. It was. I'm just reassuring myself because it was more challenging than I wanted.
5x 1K @ 4:00/per. I made all five within a five-second spread. A little worried on number four that I wouldn't finish #5 at pace. Doubt crept in and so did, "What the hell are you thinking? You can't keep this up." I reminded myself that it was supposed to be hard. Then I finished. Yeah!
I love the self-control you feel running. You may feel bad, you may feel good, but your failures and successes are uniquely yours, not dependent on someone else.
If only setting up a blog with a domain was as simple. There are so many parts to break between domain registrar, web host, and Blogger. So many dependencies. It sometimes takes a while, or an eternity, to figure out what went wrong.
For example, my custom domain broke this morning. I couldn't fix it. Tried a lot of things. None worked. Then one did, but I don't know which. Oh well. Four hours later, it's still working. Don't know why.
Maybe they're not so different. Some days you have it. Some days you don't. Some days you can figure out why. Some days you have no idea.
5x 1K @ 4:00/per. I made all five within a five-second spread. A little worried on number four that I wouldn't finish #5 at pace. Doubt crept in and so did, "What the hell are you thinking? You can't keep this up." I reminded myself that it was supposed to be hard. Then I finished. Yeah!
I love the self-control you feel running. You may feel bad, you may feel good, but your failures and successes are uniquely yours, not dependent on someone else.
If only setting up a blog with a domain was as simple. There are so many parts to break between domain registrar, web host, and Blogger. So many dependencies. It sometimes takes a while, or an eternity, to figure out what went wrong.
For example, my custom domain broke this morning. I couldn't fix it. Tried a lot of things. None worked. Then one did, but I don't know which. Oh well. Four hours later, it's still working. Don't know why.
Maybe they're not so different. Some days you have it. Some days you don't. Some days you can figure out why. Some days you have no idea.
Tuesday, January 16, 2007
Yasso 800s
12 x 800m @ 3:25 = 26.2 @ 3:25:00. This equation summarizes the Yasso 800. I first read about this test in this article.
Yasso 800s are named after Bart Yasso, race manager for Runner's World magazine. He has observed that people who can run ten-to-twelve 800 meter repeats at a 2-minute, 40-second pace can run a marathon in 2 hours, 40 minutes. This assumes a 2:40 rest interval between repeats.
I'm doing my anecdotal validation of the Yasso theory. Today I ran 12 x 800m @ 3:18 with 2:00 rest intervals (I forgot how long the rest interval was supposed to be). The reason I chose to run the 800s at 3:18 was because of an article my friend read at McMillan Running, saying that the Yasso 800 projects a time that's about 5 minutes too fast. Thus, my 3:18 800s will actually result in a 3:23, per McMillan.
My results today were both encouraging and worrisome. By mistakenly running Yassos with a shortened rest interval, I probably intensified the workout. But the workout did not feel hard. In fact, it felt great.
With full rest, I think I could have made 12 x 800s @ 3:10, my usual interval pace. This would make a 3:15 doable. Which means a qualifying marathon 2/4/07. Except for my awful long run this weekend, which convinced me 3:15 was out of the question.
Shit. The taper paranoia is starting to hit. I need to get some sleep.
Yasso 800s are named after Bart Yasso, race manager for Runner's World magazine. He has observed that people who can run ten-to-twelve 800 meter repeats at a 2-minute, 40-second pace can run a marathon in 2 hours, 40 minutes. This assumes a 2:40 rest interval between repeats.
I'm doing my anecdotal validation of the Yasso theory. Today I ran 12 x 800m @ 3:18 with 2:00 rest intervals (I forgot how long the rest interval was supposed to be). The reason I chose to run the 800s at 3:18 was because of an article my friend read at McMillan Running, saying that the Yasso 800 projects a time that's about 5 minutes too fast. Thus, my 3:18 800s will actually result in a 3:23, per McMillan.
My results today were both encouraging and worrisome. By mistakenly running Yassos with a shortened rest interval, I probably intensified the workout. But the workout did not feel hard. In fact, it felt great.
With full rest, I think I could have made 12 x 800s @ 3:10, my usual interval pace. This would make a 3:15 doable. Which means a qualifying marathon 2/4/07. Except for my awful long run this weekend, which convinced me 3:15 was out of the question.
Shit. The taper paranoia is starting to hit. I need to get some sleep.
Thursday, January 11, 2007
Today's 2000m repeats sucked
Wanted to go to the track today, but work got in the way. The schedule was 3x 2000m at 6:45/mile with 400m rest intervals. I've decided that 2000m is an awkward distance.
I hate doing speedwork late, especially on a treadmill. I normally run outside during my lunch break. Tonight it was on the treadmill at 9 p.m. I was totally out of my element.
The first 2000 felt horrible. I looked down at my watch and saw my heart rate was about 172. This isn't terribly high for me. I'm normally close to 180 (my feeling crappy threshold) when I do speedwork. Second interval, same story. My third interval had thighs and calves burning. Breathing was rough. I felt dizzy and slightly nauseous. Watch showed 175 bpm. I just don't get it.
At least it's done. Now I have to ride out my post-workout insomnia. Aack. Thbbbt.
I hate doing speedwork late, especially on a treadmill. I normally run outside during my lunch break. Tonight it was on the treadmill at 9 p.m. I was totally out of my element.
The first 2000 felt horrible. I looked down at my watch and saw my heart rate was about 172. This isn't terribly high for me. I'm normally close to 180 (my feeling crappy threshold) when I do speedwork. Second interval, same story. My third interval had thighs and calves burning. Breathing was rough. I felt dizzy and slightly nauseous. Watch showed 175 bpm. I just don't get it.
At least it's done. Now I have to ride out my post-workout insomnia. Aack. Thbbbt.
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