LogFAQs > #939297091

LurkerFAQs, Active DB, DB1, DB2, DB3, DB4, DB5, Database 6 ( 01.01.2020-07.18.2020 ), DB7, DB8, DB9, DB10, DB11, DB12, Clear

Topic List	Page List: 1
Topic	How are your fitness goals coming along ce? II
BreezyExcursion 05/17/20 1:37:00 PM #335:	alimajor posted... Nice man! Whatd you do to get your time down? Built up to 30 miles per week on 5 days a week of running. 2 harder efforts (Usually 1 tempo, 1 track workout) When I was dealing with the ITB pain, I was still running 30mpw, but I had eliminated the harder efforts to not injure myself for real. The April 26th time trial showed basically no progression, which makes sense to me... I ran only 5 total sub-7 miles in April, and 3 of them were during that time trial. Although I didn't lose much aerobic fitness, I was completely out of my element trying to hold 6:40-6:50 pace since it was the fastest I had ran in a month. If I want to hold 6:20 pace for 3 miles, I need to be able to run faster than that pace for a shorter distance. I basically had 3 key workouts between April 26th and yesterday (Along with continuing the 30mpw) which seemed to help a lot. 10x400m, 60 seconds rest between each 400m - Did these all under 90 seconds, which is 6 minute mile pace. Speed building 5:38 mile time trial - This was mostly just a confidence thing. Mentally, it's a lot easier to run a 6:20 mile when you know that 6:20 is not the fastest mile you can run 4x800m, 800m jog between each 800m - Did these at exactly 3 minutes, the jog rest makes it simulate a race effort a little better. That's only 3 real workouts and it made a world of difference. Here are my splits for April vs. May - Notice how I couldn't even get my heart rate up that high in April. --- gm <cite>BreezyExcursion posted [p:939297091] in How are yo... [t:78654014]...</cite> <quote>alimajor posted... </cite> <quote>Nice man! Whatd you do to get your time down?</quote>Built up to 30 miles per week on 5 days a week of running. 2 harder efforts (Usually 1 tempo, 1 track workout) When I was dealing with the ITB pain, I was still running 30mpw, but I had eliminated the harder efforts to not injure myself for real. The April 26th time trial showed basically no progression, which makes sense to me... I ran only 5 total sub-7 miles in April, and 3 of them were during that time trial. Although I didn't lose much aerobic fitness, I was completely out of my element trying to hold 6:40-6:50 pace since it was the fastest I had ran in a month. If I want to hold 6:20 pace for 3 miles, I need to be able to run faster than that pace for a shorter distance. I basically had 3 key workouts between April 26th and yesterday (Along with continuing the 30mpw) which seemed to help a lot. 10x400m, 60 seconds rest between each 400m - Did these all under 90 seconds, which is 6 minute mile pace. Speed building 5:38 mile time trial - This was mostly just a confidence thing. Mentally, it's a lot easier to run a 6:20 mile when you know that 6:20 is not the fastest mile you can run 4x800m, 800m jog between each 800m - Did these at exactly 3 minutes, the jog rest makes it simulate a race effort a little better. That's only 3 real workouts and it made a world of difference. Here are my splits for April vs. May - Notice how I couldn't even get my heart rate up that high in April. --- gm</quote> ... Copied to Clipboard!
Topic List	Page List: 1