Virtual Workout--THURSDAYS....

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HCcD
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Re: Virtual Workout--THURSDAYS....

Postby HCcD » Thu Feb 26, 2015 12:39 pm

This year the Peeps at the Ottawa Marathon Race Weekend are offering a FREE RunCoach training program .. Online tracking and reporting and daily planned workouts, based on your goals for race weekend ... This is a sample of this weeks speed workout ... Try this for next week .. :) :shifty:

Speed Workout

1.Warm up: Jog 3.2K very easy; 7 Drills + 3 Strides (100 meters or 25 seconds)

2.Workout: 6x sets:
•Run 200m in 0:58 ( 4:50/Km )
•Jog 200m

2.Run 3.2K in 19:57 ( 6:12/Km )

3. 6x sets:
•Run 200m in 0:58 ( 4:50/Km )
•Jog 200m

3.Cool down: Jog 2 .4K very easy; Good Stretch


I tweaked the paces a wee bit for goal 5K pace (for 1 minute) and the 2-miler (for goal m-p effort) .... :)
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD

chunkymonkeymelonhed
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Re: Virtual Workout--THURSDAYS....

Postby chunkymonkeymelonhed » Thu Feb 26, 2015 3:54 pm

chunkymonkeymelonhed wrote:Heading to the track to try the workout this morning.



I enjoyed this workout. For me it looked like:

2.5K warm up

4 x 800 with 2 mins recovery. 800s = 3:30/ 3:21/3:20/3:24

1.5K cd
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Jwolf
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Re: Virtual Workout--THURSDAYS....

Postby Jwolf » Thu Feb 26, 2015 3:59 pm

Nicely done.

Did you shorten it to 4 x 800 or did you do 4 x (2 x 800)?
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Re: Virtual Workout--THURSDAYS....

Postby chunkymonkeymelonhed » Thu Feb 26, 2015 4:00 pm

Jwolf wrote:Nicely done.

Did you shorten it to 4 x 800 or did you do 4 x (2 x 800)?


I shortened it but didn't realize that's what I was doing!!! :lol:

:oops:

Ah there I go not reading the directions carefully!!! COMPLETELY missed the (2x800) part.
I guess I should go back to the track and finish it correctly :wink: :roll:
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE :dance:
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5

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Re: Virtual Workout--THURSDAYS....

Postby RobW » Thu Feb 26, 2015 4:30 pm

chunkymonkeymelonhed wrote:
Jwolf wrote:Nicely done.

Did you shorten it to 4 x 800 or did you do 4 x (2 x 800)?


I shortened it but didn't realize that's what I was doing!!! :lol:

:oops:

Ah there I go not reading the directions carefully!!! COMPLETELY missed the (2x800) part.
I guess I should go back to the track and finish it correctly :wink: :roll:

Still a speedy workout even if you slowed the repeats down a bit to get in 6 x 800s.

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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Thu Feb 26, 2015 4:32 pm

chunkymonkeymelonhed wrote:
Jwolf wrote:Nicely done.

Did you shorten it to 4 x 800 or did you do 4 x (2 x 800)?


I shortened it but didn't realize that's what I was doing!!! :lol:

:oops:

Ah there I go not reading the directions carefully!!! COMPLETELY missed the (2x800) part.
I guess I should go back to the track and finish it correctly :wink: :roll:


Have you been hanging around d with Scrummy? I laugh every time she posts and says she read it wrong.

Good job anyways.
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Re: Virtual Workout--THURSDAYS....

Postby purdy65 » Thu Feb 26, 2015 4:42 pm

Cheryl, what you did is a fine way to get back into the speedwork thing! These workouts can be adjusted any which way.
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.

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Re: Virtual Workout--THURSDAYS....

Postby Jwolf » Thu Feb 26, 2015 4:44 pm

purdy65 wrote:Cheryl, what you did is a fine way to get back into the speedwork thing! These workouts can be adjusted any which way.


yes! this.
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Re: Virtual Workout--THURSDAYS....

Postby MikeM » Thu Feb 26, 2015 7:06 pm

Jwolf wrote:
purdy65 wrote:Cheryl, what you did is a fine way to get back into the speedwork thing! These workouts can be adjusted any which way.


yes! this.


Yes, good job! I can't wait until I can do these on a track instead of the treadmill.

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Re: Virtual Workout--THURSDAYS....

Postby alexk » Thu Feb 26, 2015 7:54 pm

I agree, Mike. With all our snow, it'll be well into May before I hit the track! I've never gone this long without running outside - didn't think it was possible, really!!! It's so helpful to have this group for motivation on those countless TM runs :).

Awesome running, everyone! And I'm glad you liked that interval run, QC. I hope to try it this weekend. Thanks for that chart - very useful.
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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Virtual Workout--THURSDAYS....

Postby QuickChick » Thu Feb 26, 2015 8:15 pm

Great job Cheryl! Personally I find speed work mentally tougher on the TM. I am also anxious to get back outside!
Tomorrow I am going to do a progression run, but just a straight up profession, not anything fancy. I'm thinking 1 mile warmup, then 4 miles starting at hopeful half marathon pace and increase by one click on the TM each mile. Maybe I'll increase it a bit more at the end if I'm feeling good. So hopefully, I'll start at 7.8 mph and end up at 8.1 or better. We'll see... I need to get a good sleep tonight! I feel like I sleep ran my 5k this morning, haha.


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Re: Virtual Workout--THURSDAYS....

Postby RobW » Thu Feb 26, 2015 11:48 pm

I did 6 x 800s along the gravel trail and it was rough. 10k pace was a struggle and I was going to bail after 2 but did 4 at that pace. The next 2 were faster so I'm glad I didn't give up on it. I still didn't get up to 5k pace but will try again next week.

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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Fri Feb 27, 2015 4:36 pm

Doing as prescribed.
4*(2x800)
Increased speed each set. 1minute between 800's, 3 minutes between sets.
It was tough!
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
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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 » Fri Feb 27, 2015 6:40 pm

well done!!
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Virtual Workout--THURSDAYS....

Postby QuickChick » Fri Feb 27, 2015 9:53 pm

Great run this morning. 5 miles with the first mile as a warmup, and then I upped the pace every .5 to 1 mile or so in the last 4 miles. I started at 7.7mph, which I think is about 4:45 pace, and ran the last mile at 8.3 mph, or 4:25/km pace. It was tough by the end! I have met a new running buddy at the gym, and he is very fast, like sub 3 hour marathon fast. We often chat during our warm ups and steady runs, and I always feel like I can't stop or slow down during my hard workouts with him on the TM beside me! It's great... I'm sure he has no idea that he sometimes gives me that extra push, lol. You never know, people, you might be motivating someone just by doing what you're doing. :)


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Re: Virtual Workout--THURSDAYS....

Postby RobW » Fri Feb 27, 2015 10:18 pm

Nice running Sue and Lisa.


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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Sun Mar 01, 2015 4:13 pm

Who is posting the workout for this week? Any takers?
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
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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 QuickChick » Mon Mar 02, 2015 6:40 am

Yikes... How about this one? http://running.competitor.com/2015/02/t ... ters_12386

8x400m. The 400s are run at just faster than 5k pace, with a 200m float for recovery. This sounds tough but like a really good workout. I'll do a 15 min warmup with some strides, probably, instead of my typical mile. I'd probably do the 400s at about the same pace I did the 2:00 segments last week. It's less time running, but with the crazy short recovery I think it will be pretty challenging.


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"Don’t let negativity rent space in your brain for free. That is how you become a badass…by excavating her from inside you. You don’t have to become someone else. You need to identify the effing awesome parts of you that are your tools to work with, and maximize those." -Lauren Fleshman

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Re: Virtual Workout--THURSDAYS....

Postby Habs4ever » Mon Mar 02, 2015 9:28 am

QuickChick wrote:Yikes... How about this one? http://running.competitor.com/2015/02/t ... ters_12386

8x400m. The 400s are run at just faster than 5k pace, with a 200m float for recovery. This sounds tough but like a really good workout. I'll do a 15 min warmup with some strides, probably, instead of my typical mile. I'd probably do the 400s at about the same pace I did the 2:00 segments last week. It's less time running, but with the crazy short recovery I think it will be pretty challenging.


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Looks tough, but good.
Thanks Lisa!
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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Virtual Workout--THURSDAYS....

Postby Jwolf » Mon Mar 02, 2015 9:57 am

Lisa- how fast was your 1- min recovery last week? It sounds like 200m "trot" will take longer than 1 minute - I wonder how fast are they supposed to be? Can't tell what "trots means. :) the article just says you aren't a supposed to recover fully... Sounds pretty tough.
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Re: Virtual Workout--THURSDAYS....

Postby RobW » Mon Mar 02, 2015 10:41 am

The article says about a minute slower per mile than 5K pace. I worked it out to be bit faster than MP.

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Virtual Workout--THURSDAYS....

Postby Jwolf » Mon Mar 02, 2015 11:08 am

RobW wrote:The article says about a minute slower per mile than 5K pace. I worked it out to be bit faster than MP.

Ah thanks- I missed that - so for me that would be longer than one minute recovery but for some people it would be less.

I will try it Wednesday or Thursday.
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Re: Virtual Workout--THURSDAYS....

Postby HCcD » Mon Mar 02, 2015 11:11 am

This is what the virtual RunCoach from the Ottawa Marathon training program has for me this week ... I suspect with the w/u and c/d, should be approx. 16-17K total ... :shifty: :P

1.Warm up: Jog 3.2K very easy; 7 Drills + 3 Strides (100 meters or 25 seconds)
2.Workout: 20 sets: •Run 400m
•Jog 100m
3.Cool down: Jog 2.4K very easy; Good Stretch
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD

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Re: Virtual Workout--THURSDAYS....

Postby purdy65 » Mon Mar 02, 2015 11:55 am

HCcD wrote:This is what the virtual RunCoach from the Ottawa Marathon training program has for me this week ... I suspect with the w/u and c/d, should be approx. 16-17K total ... :shifty: :P

1.Warm up: Jog 3.2K very easy; 7 Drills + 3 Strides (100 meters or 25 seconds)
2.Workout: 20 sets: •Run 400m
•Jog 100m
3.Cool down: Jog 2.4K very easy; Good Stretch


Uhm.... I don't think so!
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.

Introducing 2017

GoodLife Half Marathon.
TBD

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Re: Virtual Workout--THURSDAYS....

Postby RobW » Mon Mar 02, 2015 12:05 pm

HCcD wrote:This is what the virtual RunCoach from the Ottawa Marathon training program has for me this week ... I suspect with the w/u and c/d, should be approx. 16-17K total ... :shifty: :P

1.Warm up: Jog 3.2K very easy; 7 Drills + 3 Strides (100 meters or 25 seconds)
2.Workout: 20 sets: •Run 400m
•Jog 100m
3.Cool down: Jog 2.4K very easy; Good Stretch

Interesting. At what pace are you supposed to run the 400s?


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