I’m not sure, I guess I need to look into it more. I guess on the days where you do zone 5 speedwork, the zone 5 stuff is only going to be a few minutes max so I guess you do something else during the whole session which might be zone 1 warmup/cooldown or something.
I never do zone 5 stuff. I have a few people who have told me I’m more of sprinter so maybe I should. I just don’t though.
I’m starting to find the upper boundary of my zone 2, I tried running at 11:20 pace and my average bpm was 146 with a few dips into the low 150s. Once I find the fastest I can go without exceeding 148 max that’s where I’ll settle.
Yesterday, had my last speed workout before my mile attempt this coming Tuesday.
Had some prep work, then the hardest part of the workout was 800 hard, 200 recovery, 400 hard, 200 recovery, 400 hard. Supposed to attempt the pace I want for the mile.
Ran 2:59, 1:27, 1:23 for the hard portions. Makes me feel better about prospects of breaking 6:00. Only bad thing was the 800 splits were 1:25, 1:34 as I started too fast then overcorrected. Hoping to dial the pace in a little better.
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I need to start some sprint training.
I have a certain test for a 50M in 9.5 seconds. So, about twice as slow as Usain Bolt,
Same for a 200M in 40 seconds.
I want to make those with time to spare.
So, my plan is to walk off 50M in my local park, uphill on grass, and time myself. Do up to five reps, at maybe 11 secs or so.
I’ll time myself tomorrow, maybe report here.
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im not as concerned with the 800. adjusting on the fly isn’t easy. the real question is how did you feel at the end of the 800? in control and comfortable I hope - then you are in a good spot.
i will be back at the track today for some more 200’s. want to do a few of those before I can start projecting what actual workouts might look like.
again. stronger tailwind?
43/43/43/41/40/39/40/39. felt like I was working the last few.
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OK:
First rep was 14s.
Second rep I fell, DNF. Note three base/soft-ball teams and their families were out there practicing, humbilization. It was a bit wet and I was leaning forward too much.
Third rep was 13s.
The markoff of 50M is an estimate with high variance. I might have to find my long tape measure.
I need to see if I can put a tenths or hundredths on my watch.
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that’s unfortunate. i have fallen while running like 3 times in my 45 years of running (I started young). one was in the steeple pit and it was epic.
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Good you came back with a vengeance on your third rep. Hope you didn’t hurt anything.
According to my husband, the running IS the fun part. Yes, he’s a sociopath.
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Nah, it was nice and soft. (It had rained Wednesday and we got some drops while I was out there.)
i have a treadmill at home. I would listen to podcasts most often. sometimes music. not with headphones - never run w them and don’t care to have to fidget with something or deal with it wiggling. when i ran on the mill at the gym i listened to nothing but the piped in music or noise.
So far I think this zone 2 thing might be working. I did 7.5k at my 10k goal PR pace comfortably after doing just easy runs for the last 2 weeks. Over the next few weeks hopefully I can extend the distance to hit the PR. I might have been able to do it today actually.
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I signed up for a 5K this weekend with my high schooler, who’s a runner (track and cross country). I haven’t run in years (tore my gastrocnemius twice about 5-6 years ago), so this should be interesting. Since my son will leave me in the dust anyway, I decided it’s okay if I end up having to walk the whole thing.
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Just make sure you have good shoes. If you plan to run at all this weekend, I would run a short distance now to see how it feels.
We (extroverted) actuaries will make sure of it!!
I’m doing a 5k with my daughter in May. Ive done runs with them before and yep, I tell them not to wait for me. More fun if they do it on their own rather than wait for my slow ass.
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Just finished my “jog” to you folks, but it was flat-out running top speed for me!
I did two laps of a trail that is 0.4 miles. First one I forgot to time,. I took a breather. My second lap was below 5 minutes, so, not bad. I will need to do 1800 meters in 12 minutes. So, doing some math…
That’s 150m / min.
0.4 miles is 644 meters.
So, my average lap needs to be 4’17". I think losing another 20 pounds will help. So, maybe in two years or so?
Then, did two 50-meter sprints. Again, uphill on grass, walk back down in between and breather. Both in the low 14 seconds (I found the hundredths).
Working up to four laps and four sprints. I’m a bit tight after four U16/U19 matches this past weekend as an A.R.
I think I can’t get that down to 9.5 seconds any time soon.
Unless someone has an idea that does not involve illegally using medication.
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Ran my birthday mile this morning. Pitch black and a wet track, but rain stopped as we arrived.
Ran 5:56.xx. Splits were 1:30, 1:31, 1:27, 1:28. Never had my third lap be the fastest before, but pushed that lap as I was off pace and that took enough out of me that I did not really have a kick.
It had been four years since I ran sub 6, so pretty pleased with the results.
Had a few pacers, one of whom ran the whole thing with me, and then ran a bunch of 400s after. Jerk.
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