Virtual Workout--THURSDAYS....

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Habs4ever
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Virtual Workout--THURSDAYS....

Postby Habs4ever » Mon Nov 24, 2014 11:00 am

Last week three of us did a workout together, sort of. We picked a workout and each did it in their own city and time zone, but we did (virtually) the same workout. A few people expressed interest in doing it with us, so we decided to start a group here and post the workout on Monday or Tuesday so ANYONE who wanted to join in could plan their running to include the Thursday workout. It's probably going to be geared towards the treadmill, but I'm sure any treadmill hater could easily make it an outside workout. :wink:

As an example:
Last week we did 6x800 meters with 400m rest between. Warm up and cool down.

Hoping to post this week's today or tomorrow.
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Re: Virtual Workout--THURSDAYS....

Postby IronColl » Mon Nov 24, 2014 11:18 am

This weeks workout:

Warm up of choice
2 x 10 minutes increasing speed every minute with the goal of reaching maximum effort at the end.
3 minutes of rest (no running) in between
Cool down of choice.

EvilColl approved. Bonus points if you go farther the second 10 minutes.
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Re: Virtual Workout--THURSDAYS....

Postby Jwolf » Mon Nov 24, 2014 11:27 am

I'm in. :twisted:
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Re: Virtual Workout--THURSDAYS....

Postby purdy65 » Mon Nov 24, 2014 11:44 am

This sounds good!
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Re: Virtual Workout--THURSDAYS....

Postby IronGoddess » Mon Nov 24, 2014 1:01 pm

Sounds great.


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Avis
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Re: Virtual Workout--THURSDAYS....

Postby Avis » Mon Nov 24, 2014 5:21 pm

IronColl wrote:This weeks workout:

Warm up of choice
2 x 10 minutes increasing speed every minute with the goal of reaching maximum effort at the end.
3 minutes of rest (no running) in between
Cool down of choice.

EvilColl approved. Bonus points if you go farther the second 10 minutes.


If I am allowed to adapt this interval workout to meet my present level of running, I want to join the fun:

How about 2 sets of 5 walk/run intervals of 2:1's, with each 2 minute run covering a bit more ground than the previous. 3 minutes recovery (walking) between the two sets. Approved? :wink:
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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Mon Nov 24, 2014 8:52 pm

Avis wrote:
IronColl wrote:This weeks workout:

Warm up of choice
2 x 10 minutes increasing speed every minute with the goal of reaching maximum effort at the end.
3 minutes of rest (no running) in between
Cool down of choice.

EvilColl approved. Bonus points if you go farther the second 10 minutes.


If I am allowed to adapt this interval workout to meet my present level of running, I want to join the fun:

How about 2 sets of 5 walk/run intervals of 2:1's, with each 2 minute run covering a bit more ground than the previous. 3 minutes recovery (walking) between the two sets. Approved? :wink:


Of course it's approved. Anyone can join and adapt as they need to or want to. This is just a fun way to get through winter and not feel like you're always running (walking) alone.
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray

Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian

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Re: Virtual Workout--THURSDAYS....

Postby Avis » Tue Nov 25, 2014 4:11 pm

Habs4ever wrote:
Avis wrote:
IronColl wrote:This weeks workout:

Warm up of choice
2 x 10 minutes increasing speed every minute with the goal of reaching maximum effort at the end.
3 minutes of rest (no running) in between
Cool down of choice.

EvilColl approved. Bonus points if you go farther the second 10 minutes.


If I am allowed to adapt this interval workout to meet my present level of running, I want to join the fun:

How about 2 sets of 5 walk/run intervals of 2:1's, with each 2 minute run covering a bit more ground than the previous. 3 minutes recovery (walking) between the two sets. Approved? :wink:


Of course it's approved. Anyone can join and adapt as they need to or want to. This is just a fun way to get through winter and not feel like you're always running (walking) alone.

Yay! :D
"We are made of dreams and bones."
--The Garden Song

"By perseverance, the snail reached the ark."
--Charles H. Spurgeon

"I am always doing that which I cannot do, in order that I may learn how to do it."
--Pablo Picasso

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Re: Virtual Workout--THURSDAYS....

Postby scrumhalfgirl » Tue Nov 25, 2014 5:23 pm

love this idea! not sure what day i will fit it in, but happy to play along
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Re: Virtual Workout--THURSDAYS....

Postby alexk » Tue Nov 25, 2014 7:44 pm

scrumhalfgirl wrote:love this idea! not sure what day i will fit it in, but happy to play along


Me too!
We train more joyfully and productively when we focus on the now, rather than on our future race day performance. It's a long road from here to there with many miles to go. We need to run each one. Accept where you are today and simply be thankful for the work you've accomplished. KA

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Re: Virtual Workout--THURSDAYS....

Postby Hammie » Wed Nov 26, 2014 11:17 am

I'm in. I will need to give some thought to what speed to start my button-pushing tomorrow morning.
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Re: Virtual Workout--THURSDAYS....

Postby La » Wed Nov 26, 2014 12:56 pm

alexk wrote:
scrumhalfgirl wrote:love this idea! not sure what day i will fit it in, but happy to play along


Me too!

Same here. Thursdays aren't running days for me, but I could do it on a Wednesday or Friday.

Is there a rotation for who sets the workout each week?
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Re: Virtual Workout--THURSDAYS....

Postby Jwolf » Wed Nov 26, 2014 1:26 pm

La wrote:
alexk wrote:
scrumhalfgirl wrote:love this idea! not sure what day i will fit it in, but happy to play along


Me too!

Same here. Thursdays aren't running days for me, but I could do it on a Wednesday or Friday.

Is there a rotation for who sets the workout each week?


We haven't thought that far ahead yet. :) Although habs already has something evil in mind for next week.

We should let anyone set the workout that wants to... not just the three of us.

As for the progression tomorrow-- it's a variation on Matt McInnes's "Frog in boiling water" workout http://runningmagazine.ca/treadmill-tra ... he-spring/

But we're doing two sets of 10 minutes, so it's a bit different.

Still, you should aim for feeling pretty wiped by the end. A good way to figure out where to start would be to think about what your average hard 2 x 10 minutes would be, and start half-way from that. A bit higher in the second one.
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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Wed Nov 26, 2014 3:15 pm

Jwolf wrote:
La wrote:
alexk wrote:
scrumhalfgirl wrote:love this idea! not sure what day i will fit it in, but happy to play along


Me too!

Same here. Thursdays aren't running days for me, but I could do it on a Wednesday or Friday.

Is there a rotation for who sets the workout each week?


We haven't thought that far ahead yet. :) Although habs already has something evil in mind for next week.

We should let anyone set the workout that wants to... not just the three of us.



For sure, anyone can set the workout. I do have one planned for Thursday, December 4th, but after that it's up for grabs.
Jennifer, Colleen and I talk about it, so it might be a good idea to PM one of us with a workout so that we don't have everyone posting in the same week.
What do you all think?
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Re: Virtual Workout--THURSDAYS....

Postby scrumhalfgirl » Wed Nov 26, 2014 4:20 pm

Copied from the daily thread...

I did a modified version of the thursday treadmill workout...on wednesday, outside and with the stroller! 8 km total with 2 x 10 minute progression sections, covered 1.85 km in the first and 1.95 km in the second. didnt get to full out pace since i had the stroller, but i was working!

thanks for the inspiration and motivation!
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Re: Virtual Workout--THURSDAYS....

Postby IronColl » Wed Nov 26, 2014 4:37 pm

Well done!

Sort of looking forward to this. I better make a strong effort since this one was my idea. I am thinking the music is going to be key.
If all that you read is everything you believe then let go, then let go, then let go.

Nothing will change if you never choose.

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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Wed Nov 26, 2014 5:49 pm

Good work Scrummy! Pressure is on for the rest of us
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Re: Virtual Workout--THURSDAYS....

Postby purdy65 » Thu Nov 27, 2014 8:41 am

Workout executed!

I did a 10 minute warmup then went 7.0mph to 8.0 mph. The three minutes was a light jog @ 5.5mph. Now I wish I had reread the part about bonus points for the second one being faster than the first one! I did both the same, but feel like I could have done the second more aggressively. I'm so unsure of my fitness going all out at this point though! This workout is perfect for giving me a better handle on it.

Total was 8K
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Introducing 2017

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Re: Virtual Workout--THURSDAYS....

Postby La » Thu Nov 27, 2014 9:03 am

I did this yesterday evening on the TM.

10 min w/u at 6.0-6.2mph.
10 min progression from 6.4-7.3mph (felt hard, but I thought I could have started a bit faster)
3 min walk at 3.5mph
10 min progressing from 6.6-7.5mph (that felt really hard! I was counting down the seconds in the last 2 mins :shock:)
2 min walk at 3.5mph
10 min c/d at 6.2mph
Total: 4.66 miles (7.5K) in 45:00 (6:00/km average)

The thing I really liked about this workout is that I really only had to focus for 1 minute at a time since I was increasing the speed every minute. It kept me from getting bored! And you're right that it's a "frog in boiling water" workout! :lol:

My calves were killing me afterward (and are still sore today). Actually, I went into this workout with the lingering calf pain from last Friday's TM fartlek workout, so this just built on that pain. :lol:
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Re: Virtual Workout--THURSDAYS....

Postby alexk » Thu Nov 27, 2014 10:12 am

Nice work, ladies! Storm day here (no school or work for me) so I'll have some time to try this today :). I have a bit of a chest cold so it might be ugly!

Quick question: I think of my quality work paces in terms of race paces (5k, 10k, HM & M). At which pace do I begin & where should I be headed (HM to 5k)?
We train more joyfully and productively when we focus on the now, rather than on our future race day performance. It's a long road from here to there with many miles to go. We need to run each one. Accept where you are today and simply be thankful for the work you've accomplished. KA

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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Thu Nov 27, 2014 10:30 am

alexk wrote:Nice work, ladies! Storm day here (no school or work for me) so I'll have some time to try this today :). I have a bit of a chest cold so it might be ugly!

Quick question: I think of my quality work paces in terms of race paces (5k, 10k, HM & M). At which pace do I begin & where should I be headed (HM to 5k)?

Try the first one at HM to 5k, and adjust for the second if needed.
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray

Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian

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Re: Virtual Workout--THURSDAYS....

Postby Jwolf » Thu Nov 27, 2014 12:51 pm

The way I did it was figure what I would do 2 x 10 min hard at, and then aimed for that to be the average (started 0.5 mph lower). That's almost the same as what Habs said-

And it was tough!! Just finished-

22 minute (2-mile) warmup and then 6.8-7.7 mph, 3 min recovery (1 min walk, 2 min jog), then 6.9-7.8 mph. 9 minute cooldown.

That was tough! I had to really focus to keep my form in the last 3-4 minutes.

Happy to have done it. :)

eta: without really thinking about it that way, I did end up doing from about half-marathon pace to 5K pace. My paces turned out to be about 5:30-4:50/km

And La-- I was counting down every minute. ;)
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Re: Virtual Workout--THURSDAYS....

Postby Spirit Unleashed » Thu Nov 27, 2014 2:49 pm

Kudos to everyone doing this. Your speeds have been impressive. Keep up the good work!
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Re: Virtual Workout--THURSDAYS....

Postby alexk » Thu Nov 27, 2014 3:05 pm

I'm glad that's done too, Jen. But, in spite of my cold, I kinda liked it :). I also warmed up for 2 miles - did 2 x 10 minutes @ progressive pace w/ 3 minutes EP in between and cooled it down for an even 7 miles. I was able to push the pace more in the 2nd set. I was definitely working harder than I have in a long time, especially in those last few minutes. My son came to ask me a question at the end of the 2nd interval & I could barely get a word out!

Looking forward to next Thursday :).
We train more joyfully and productively when we focus on the now, rather than on our future race day performance. It's a long road from here to there with many miles to go. We need to run each one. Accept where you are today and simply be thankful for the work you've accomplished. KA

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Re: Virtual Workout--THURSDAYS....

Postby IronColl » Thu Nov 27, 2014 3:54 pm

Glad that's done

20 min warm up

first 10 minute interval speeds from 11.0-12.1 km/h non linear progression

second 10 minute interval speeds 11.3-12.5 km/h non linear progression.

10 minute cooldown

lots of internal cursing
If all that you read is everything you believe then let go, then let go, then let go.

Nothing will change if you never choose.

2018 goals: May half marathon, September half marathon


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