I have been flirting with injury (I believe) as a result of running in Central Park. I have a slight strain in my upper left leg and some minor soreness in my left arch. So I think I need to stick to the more forgiving and even surfaces offered by the track and treadmill. I have been going to the track and running a kind of fartlek based on effort and set intervals. A typical workout (that I did Saturday) is 24 x 90 seconds with a 30 second walk recovery. The total workout time was 48 minutes. The 90 second intervals are based on a perceived effort with maximum effort being maximum AEROBIC pace. I try to work up to my maximum aerobic pace after the first 10-15 minutes and maintain that effort for the remainder of the workout.
Sunday I did 30 x 30 seconds hill running with 30 second rest on the treadmill working up to 6:00 pace at a 4 degree incline.
Monday, October 15, 2012
Thursday, October 11, 2012
Wednesday, October 10, 2012
Yesterday I went to the track and did a series of short intervals. Here is the workout:
5 x 100 meters, 200, 400, 600, 400, 200, 100, 100, 200, 300, 400, 300, 200, 100. 3800 meters total.
My pace was 21 seconds per 100 meters to 18 seconds per 100 meters.
My times for the last descending set were 400 - 1:19, 300 - 1:00, 200 - 0:37, 100 - 0:18.
5 x 100 meters, 200, 400, 600, 400, 200, 100, 100, 200, 300, 400, 300, 200, 100. 3800 meters total.
My pace was 21 seconds per 100 meters to 18 seconds per 100 meters.
My times for the last descending set were 400 - 1:19, 300 - 1:00, 200 - 0:37, 100 - 0:18.
Monday, October 8, 2012
Saturday I did 6 additional miles on the tread mill because the track workout that Russ and I did was only about 3.5 mile total. Yesterday we went to Long Island to celebrate Jim's 87th birthday so I took a much needed day off.
Today is sunny and cool and I plan to run the Central Park loop which is a total of about 9 miles.
Tomorrow I may do a second track workout. I am thinking about 6 x 800 meters. I think that I will get more training effect in terms of improving my V02 max from doing two track workouts a week instead of one track and one long run. Long runs of over 9 miles are important if you are training for a race longer than 5K. I could very easily run a 10K even with the mileage I am doing (50 miles a week with four 9 mile runs). I remember something my friend George said when I was in college and getting ready to do a 20 mile run from the track at UNC. George said, "Wow, 20 miles! I have never ran more over 8 miles." George placed 4th in the WORLD Junior Cross Country Championships. He could run a 10K in the low 28s. I timed him on a rack workout once; he did 4 x 1 mile in 4:48 with only about 15 seconds rest in between each mile repeat. Those types of VO2 max workouts are far more important than long runs if you are not planning on racing farther than 10K.
If Russ gets down to low 150s with his weight, can get in some mileage, and meet me consistently once a week on the track, he will set Personal Best Times in the mile, 5K and 10K, not age adjusted personal best, but real personal best times. There is no reason why he can't run close to 17 flat for a 5K and 36 for a 10K.
According to these two websites that Age Grades Times:
http://www.runnersworld.com/cda/agegradingcalculator/0,7977,s6-238-277-415-0,00.html
and
http://www.heartbreakhill.org/age_graded.htm
an 18:00 5K for me is equal to an All Time Best of between 15:21 and 15:41 which is close to my personal best time on the road. I have ran a 15:30 5K in a workout on the track so I probaly could have run faster in a track race.
I would like to run a 17:00 5K with Russ on the track which will equate to between a 14:49 and 14:31 All Time Best.
For the record, for Russ, a 5:00 mile (age graded) equates to a 4:30 mile and a for me, a 5:00 mile equates to a 4:18 mile. So if I run a 4:59 mile, Russ has to run a 4:45 to tie me when you take into consideration he is 6 years younger than me. Of course, I would never in reality think that. If Russ runs a 4:45 mile, which I know he is capable of, I will be very disappointed if I am not right there with him.
Today is sunny and cool and I plan to run the Central Park loop which is a total of about 9 miles.
Tomorrow I may do a second track workout. I am thinking about 6 x 800 meters. I think that I will get more training effect in terms of improving my V02 max from doing two track workouts a week instead of one track and one long run. Long runs of over 9 miles are important if you are training for a race longer than 5K. I could very easily run a 10K even with the mileage I am doing (50 miles a week with four 9 mile runs). I remember something my friend George said when I was in college and getting ready to do a 20 mile run from the track at UNC. George said, "Wow, 20 miles! I have never ran more over 8 miles." George placed 4th in the WORLD Junior Cross Country Championships. He could run a 10K in the low 28s. I timed him on a rack workout once; he did 4 x 1 mile in 4:48 with only about 15 seconds rest in between each mile repeat. Those types of VO2 max workouts are far more important than long runs if you are not planning on racing farther than 10K.
If Russ gets down to low 150s with his weight, can get in some mileage, and meet me consistently once a week on the track, he will set Personal Best Times in the mile, 5K and 10K, not age adjusted personal best, but real personal best times. There is no reason why he can't run close to 17 flat for a 5K and 36 for a 10K.
According to these two websites that Age Grades Times:
http://www.runnersworld.com/cda/agegradingcalculator/0,7977,s6-238-277-415-0,00.html
and
http://www.heartbreakhill.org/age_graded.htm
an 18:00 5K for me is equal to an All Time Best of between 15:21 and 15:41 which is close to my personal best time on the road. I have ran a 15:30 5K in a workout on the track so I probaly could have run faster in a track race.
I would like to run a 17:00 5K with Russ on the track which will equate to between a 14:49 and 14:31 All Time Best.
For the record, for Russ, a 5:00 mile (age graded) equates to a 4:30 mile and a for me, a 5:00 mile equates to a 4:18 mile. So if I run a 4:59 mile, Russ has to run a 4:45 to tie me when you take into consideration he is 6 years younger than me. Of course, I would never in reality think that. If Russ runs a 4:45 mile, which I know he is capable of, I will be very disappointed if I am not right there with him.
Saturday, October 6, 2012
Yesterday I did my Central Park run. The weather was warm and sunny. I did the 6 mile loop in the park in 45:40 and ran a total of 71 minutes.
This morning I met Russ on the track and did repeats at between 21 and 22 second 100 meter pace. We ran 100, 200, 300, 400, 500, 600, 700, 800 meter repeats. I don't remember all the times but the 400 was 1:25 and the 800 was 2:44 (5:30 mile pace). I picked it up a bit on the last 200 of the 800.
The goal will be to average 18 seconds/100 for this workout. That is just under a 4:50 mile pace.
This morning I met Russ on the track and did repeats at between 21 and 22 second 100 meter pace. We ran 100, 200, 300, 400, 500, 600, 700, 800 meter repeats. I don't remember all the times but the 400 was 1:25 and the 800 was 2:44 (5:30 mile pace). I picked it up a bit on the last 200 of the 800.
The goal will be to average 18 seconds/100 for this workout. That is just under a 4:50 mile pace.
Thursday, October 4, 2012
For the past three days I have been running to Central Park and running easy to moderate steady state aerobic running. Monday I did 44 minutes, Tuesday 49 minutes and yesterday I ran for 72 minutes. Today I ran all the way around the park instead of turning around after I had run half the time I wanted to. Yesterday I turned around at the 37 minute mark and ran a total of 72 minutes. Today I again ran 72 minutes but instead of turning around I just did a complete 6 mile loop of the park. My time on the Central Park loop was 46:40. The total run is approximately 9 miles. This type of steady state running I think is the most effective way for me to train. The trick is to do this kind of fairly heavy mileage (close to 70 miles a week) and not get injured.
I had a running friend who was older than me when I was in college at Chapel Hill and was running marathons in the low to mid 2:20s. He had a simple training philosophy. He ran about 10 miles a day at a steady state aerobic pace and did one track workout (usually something like 6 x 800 meters in 2:30) and one long run a week. I am going to stick to that regimen and see if I can get back some of the fitness I used to have.
I hope Russ can meet me on the track this Saturday. I plan to do 5 x 1000 meters in 3:45 (6 minute mile pace). And then do a longer run on Sunday.
I had a running friend who was older than me when I was in college at Chapel Hill and was running marathons in the low to mid 2:20s. He had a simple training philosophy. He ran about 10 miles a day at a steady state aerobic pace and did one track workout (usually something like 6 x 800 meters in 2:30) and one long run a week. I am going to stick to that regimen and see if I can get back some of the fitness I used to have.
I hope Russ can meet me on the track this Saturday. I plan to do 5 x 1000 meters in 3:45 (6 minute mile pace). And then do a longer run on Sunday.
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