12*800 & shoes again

1. Distance assigned: 800m*12

2. Pace assigned: gradual accelerations every 200m, total 5 min, including a 30 sec walk break at 400m. Pace actually run: see above (average temperature 76 degrees) - duration of rest periods between laps indicated. I walked rather than jogging.

3. Pace: I ran between the 100 & 900 m hashes, to eliminate the error I think I found in the markings last week - this appears to have eliminated the 4 second variation on the tops and bottoms of the laps.

4. Speed-work done: see above

5. Any aches/pains? No soreness in my knees at all today. Not even afterwards. My right foot is bugging me again: I ran with my shoes on today except for the last two laps. I took them off because my right foot started hurting again at 8 k and loosening the laces didn't relieve it. The "corner" or edge of the ball of my right foot started to hurt. This doesn't happen when I run barefoot on the beach. (I ran most of the 22k last week barefoot). After I took my shoes off, the pain stopped immediately. The foot dr I saw a couple weeks ago suggested the callous there comes from shoes that are too narrow. So I will go back to the shoe store - maybe I need a wider running shoe. running on the trail barefoot is not like running on the beach. (and maybe I need new dress shoes too....)

6. Questions? how do runners carry enough water? I ran with a camelbak last weekend and drank all my water, and bought more on the route, and still ran out. Today I ran with bottles in a belt and finished them too. :(

Tuesday's mid-week run was more difficult than usual - I felt like a flat tire and kept it to 30 minutes. I think I was still a little tired from Sunday's run/bike festival.

I sampled the intervals you suggested. Both 4:1 & 3:1 intervals felt very comfortable. I worked late Wed & Thursday and didn't get a second run in. Nutrition and sleep were off the last couple days (too little of each). I felt it today. The last two laps felt pretty difficult compared to the earlier ones. The first three didn't feel as quick as they turned out to be.

7. Weekend workout planned for next weekend: 22K - I'm looking forward to it!
Have a great week.

Chris

getting faster!

I really nailed the 800m repeats today! Running the assigned distance while campting this past weekend in France just didn't work out. My family and I had a pretty busy time at the swimming hole -- the temperatures were well over 100 degrees during the day time. So on Sunday I ran for 40 minutes at 8:00 a.m. The temperature was already 85 degrees! I ran the weekend assignment tonight after work: 800m*10. I'm pleased with the results.

1. Distance assigned: 800m*10

2. Pace assigned: gradual accelerations every 200m, total 5 min, including a 30 sec walk break at 400m. Pace actually run: see below (average temperature 77 degrees) - I took a walk break of 2:30 between lap.

3. Pace: (blanks indicate a sweaty stop watch!) - Looking at the numbers, I am thinking I am starting/finishing at the wrong mark - the even & odd lap times for 100M & 800M are consistently off by the nearly same amount - about 4 seconds. I felt today they just seemed a little bit further than they should have been. Anyway - I'm consistent.


4. Speed-work done: see above!

5. Any aches/pains? Nope. I noticed my breathing was a little more difficult at the 8th & 9th segments. I focused on deep & slow, and the congestion went away.

6. Questions? I want to start visualising the half marathon in October. What pace & walk break ratio do you have in mind to recommend? How should I approach next weekend's distance piece?

I worked with a fellow who put together some pacing music - five minutes with an increasing beat every two hundred meters. I found the music really helped me a lot. After we work out the details, I'll ask him to send you a copy. Should I plan to try to increase my pace for the next repeats? There are two more assigned before Amsterdam. I think they'll be willing to help me create whatever pace specification I ask for.

7. Weekend workout planned for next weekend: Aug 23--20.5K. I may decide to run in a park or along the route in Amsterdam itself - just to see what it's like to run somewhere besides the beach. Though the beach is quite nice!

I noticed I was having a little asthma or something at segments 8 & 9 - harder to breathe - Maybe it was the change in humidity. I started running in the evening at 8:20 or so (of course, with Marathon Dog Odie). At nightfall, the temperature quickly reached the dew point. That coincided with the hard work.

During a couple of the breaks between segments, I dipped Odie into a nearby pond. Even though it was green water, I thought he needed to cool down.

My fastest segment was #9. On the running path coming towards us were "devil dogs" off leash. (Small chiwawa types...) Odie rushed them a bit. I didn't want to get into a pulling match with Odie and blow my time. So I used reverse psychology. I dropped the leash (no traffic - no bikes - no danger if he dashed) and continued to run hard - he of course followed me to the finish line.

9*800 repeats 1 August

1. Distance assigned: 9*800

2. Pace assigned: gradual accelerations every 200m, total 5 min, including a 30 sec walk break at 400m. Split times below show 200m. Pace actually run: see below (average temperature 78 degrees) -

Summary

1-800 05:03.1
2-800 05:09.1
3-800 04:57.7
4-800 05:16.0
5-800 05:00.8
6-800 05:28.4
7-800 05:07.0
8-800 05:27.1
9-800 05:38.4
phase
200m lap
01:18.6
01:19.1
01:15.8
01:09.6
1-800
05:03.1
01:20.2
01:20.3
01:18.3
01:10.3
2-800
05:09.1
01:17.5
01:13.2
01:26.1
01:00.9
3-800
04:57.7
01:24.1
01:13.4
01:30.5
01:08.0
4-800
05:16.0
01:18.6
01:09.4
01:25.7
01:07.1
5-800
05:00.8
01:28.0
01:22.1
01:28.9
01:09.4
6-800
05:28.4
01:16.6
01:23.6
01:24.0
01:02.8
7-800
05:07.0
01:25.7
01:26.4
01:28.7
01:06.3
8-800
05:27.1
01:21.0
01:25.2
01:38.6
01:13.6
9-800
05:38.4


3. Walk break ratio assigned: above, plus 4 min rest between laps - I walked during the rest periods; Walk break ratio used: 2 min rest break; I skipped the 400m walk break for the first couple segments. Decided that wasn't a good idea. Added them back in but the "damage" was already done!

4. Speed-work done: sprints in mid week run

5. Any aches/pains? Nope.

6. Questions? No.

I started too quickly and tired at the end. I felt fatigued this morning after a 30k bike ride yesterday. I would have rested today, but I am driving to Paris tomorrow. I decided to run today anyway so I could use the measured bits. The 10k total including walk breaks was a personal best. Afterwards I jumped on my bike again and rode 40k with house guests to show them --the Dutch polders. Here's the route in case you're curious http://www.mapmyride.com/route/nl/the%20hague/151124914540225532

7. Weekend workout planned for next weekend: 19k. I may try to run the Paris Versaille route for fun while there next week.

Have a great week.
Chris

faster stronger fitter

1. Distance assigned: 8*800m repeats Distance ran: as assigned Ave temp 77 degrees. Climbed to 85 by the end of the run. Gotta love summer! 15 min warm up & cool down (the running path is 1.5k from my house).

2. Pace assigned: 5:00, including a walk break; 3 minute rest between segments Pace actually run: Mostly I took 20 sec walk breaks. A couple were 30 seconds.
Summary: I looked at how I was doing and tried to speed up as I progressed through the workout. I am very pleased, especially since I stayed up too late last night watching a movie with my kids).

1-800 05:16.4
2-800 05:18.6
3-800 05:08.1
4-800 05:23.4
5-800 04:25.8
6-800 05:00.7
7-800 04:52.6
8-800 04:54.7

Yippeee! I got 5 minutes or better for half the segments - and the second half of them at that!

The gory details. You'll see a couple times I missed the lap button at the 600m mark.

01:19.4
01:19.4
01:27.3
01:10.3
1-800 05:16.4
01:17.4
01:22.6
00:00.0
02:38.6
2-800 05:18.6
01:16.4
01:13.5
01:30.3
01:07.9
3-800 05:08.1
01:19.8
01:21.8
00:00.0
02:41.8
4-800 05:23.4
01:08.1
01:03.9
01:15.1
00:58.7
5-800 04:25.8
01:13.9
01:04.1
01:30.8
01:11.9
6-800 05:00.7
01:16.1
01:14.9
00:00.0
02:21.6
7-800 04:52.6
01:17.4
01:12.6
01:18.7
01:06.0
8-800 04:54.7


3. Walk break ratio assigned: 30 sec Walk break ratio used: 20-30 sec

4. Speed-work done: I tried to push harder for the last 100 meters of each segments and worked on keeping a slower pace for the first half and then accelerating in the second half. Most of the "work" is the self-talk to convince myself I can run faster and to push through the discomfort. My form improves when I run a little faster - right foot straightens out.

5. Any aches/pains? No. I got a new pair of shoes yesterday. To test my theory that maybe knee issues related to my shoes rather than my body, I purposefully switched brands - going from asics to a pair of Brooks that I picked because they have a flatter foot bed - much less cupping inside the shoe. They have a little more rock (store guy said they were "faster" shoes but fine for me since I didn't make any more noise running in them while in the store. maybe these comments make sense to you - I just asked my feet what they thought.) NO knee inflammation at all today - not even now while I am writing this up. (Yeah!) My feet need to work a little harder, but I think they'll adjust just fine.

6. Questions? No.

7. Weekend workout planned for next weekend: 17.5k - I may end up slightly longer if I can't find an obvious turn around point on the beach. Maybe I can find some woods to mix it up a bit and stay in the shade.

Have a great week.
Chris

instructions for 800 meter repeats

Pace = 5 min/800 meters

From August:

The 12 x 800 is your focus workout for this week. You can improve the quality of these by adding some jogging to the rest interval. Instead of just walking for 3 min between each, you can walk for 20-30 steps and jog slowly for 20-30 steps. Stay smooth on these and enjoy the workout!

also:

Stay with the times assigned on the next 800 workout (30 Aug). If you want to run 2-3 seconds faster during the middle 2-3 800s, go ahead. But stay smooth and keep your stride under control.

From April:

The 800 meter repeats can be run in 5 minutes. Walk for 3 minutes between each. It helps to pace yourself so that you are running the first 400 in 2:20, walk for 30 seconds and run the second lap [more quickly].

From May:

You had a really good 800 meter workout. Here is further instructions for next time:

1. Warm up with a gentle 10 min of run-walk-run
2. Do 4 gradual accelerations (not sprints)
3. At the beginning of each 800, start your watch and don't stop it until you finish the 800 meters. 800=5 min (not 5:30)
4. Walk for 20-30 seconds at the 400, but keep the watch running.
5. Walk for 4 minutes between each one.

4x800 - longer, easier & faster than last time

Update on pace: Total time for 800m, including walk break = 5:00

Instructions for next time:
You had a really good 800 meter workout. Here is further instructions for next time:

1. Warm up with a gentle 10 min of run-walk-run
2. Do 4 gradual accelerations (not sprints)
3. At the beginning of each 800, start your watch and don't stop it until you finish the 2 laps.
4. Walk for 20-30 seconds at the 400, but keep the watch running.
5. Walk for 4 minutes between each one.



2. Pace assigned: 4x800 - shoot for 5:00 on each one--2:30 per lap. Walk for 3-4 minutes between each 800. Walk 30 seconds at the 400 m mark
Pace actually run: as assigned, I think. Was the walk break in addition to the five minute pace?
I got slowed down a couple times by “opportunities for training my leashed dog” and by my running buddy, who decided on # III that she was going to go home. She stopped me in order to say goodbye. Grumble. Grumble!

Warm up

15 min (1.5 k to the start of the marked trail)
I 400 2:34

800 2:43

rest 4:00
II 400 2:29
800 2:37
rest 3:23
III 400 2:38
800 2:38
Rest
4:06
IV
400
2:34

800
2:46
Cool down

17 min (1.5 k back to my house)

3. Walk break ratio assigned: above. Walk break ratio used: as assigned, I think.

4. Speed-work done: I ran 1 minute sprints for 30 minutes mid-week. And a 40- minute “steady state.” No knee problems.

5. Any aches/pains? No.

6. Questions? No. This was longer, faster & easier than last time. I found a fun album to run to – US Army Airborne Cadence – keeps me right on the pace, plus I can double up when I want to go a little faster. Not all the time, but enjoyable. “Sound Off!!” (Maybe wouldn’t be so fun if you had actually done those death marches in the service….)

Do you think it would be realistic for me to train & run for the whole marathon in October? My husband made a skeptical remark about the distance, and I want to do it now. In March, I didn’t have faith in myself that I could.

7. Weekend workout planned for next weekend: June 7--13K