Sunday, August 15, 2010
Monday, August 2, 2010
July 31: 10+6 miles from TrySports
SMiGs, Beasts,
It's good to be back. It's even better to be ahead. I was pleased to see a couple new faces--at least, new to the SMiG since two weeks ago--on Saturday: Welcome Tony and Chris. And fortunately, the weather cooperated.
We averaged ~8:25 for that run, which is a little slower than usual (we're usually on about 8:15), but man are my quads killing me! I'm pretty sure it's from the glider (sputter?) drills that Jeff and I were doing as other groups approached. Much as I'm paying for them now, I bet they're good training. Let's keep that up.
Also, a couple miles into the 6-mile tack-on, Jeff, Patrick, Tony, and I were doing Indian sprints. I think we were going pretty fast, but it was nice to have quick efforts followed by quick breaks. I highly recommend we try this again, too. These are a whole lot nicer with a smaller group. I might suggest that when the program does the "official" Indian sprint, the Beast break into groups of 6-8. But your mileage may vary.
Finally, I'm trying to work back in some bonus, but I'm going to hold off on the trail run for 1 more week (not like you would show up anyway). So, Wednesday morning at 6, let's do the bridle trail again. Meet at Harrison gate. Wanna do 10 like Jason? Okay, let's do 10. Or we can do less. Whatever.
As for Friday: any interest in hitting the track? We don't have to do aggressive speedwork. Maybe just mile repeats or something.
Let me know. And have a fine week.
It's good to be back. It's even better to be ahead. I was pleased to see a couple new faces--at least, new to the SMiG since two weeks ago--on Saturday: Welcome Tony and Chris. And fortunately, the weather cooperated.
We averaged ~8:25 for that run, which is a little slower than usual (we're usually on about 8:15), but man are my quads killing me! I'm pretty sure it's from the glider (sputter?) drills that Jeff and I were doing as other groups approached. Much as I'm paying for them now, I bet they're good training. Let's keep that up.
Also, a couple miles into the 6-mile tack-on, Jeff, Patrick, Tony, and I were doing Indian sprints. I think we were going pretty fast, but it was nice to have quick efforts followed by quick breaks. I highly recommend we try this again, too. These are a whole lot nicer with a smaller group. I might suggest that when the program does the "official" Indian sprint, the Beast break into groups of 6-8. But your mileage may vary.
Finally, I'm trying to work back in some bonus, but I'm going to hold off on the trail run for 1 more week (not like you would show up anyway). So, Wednesday morning at 6, let's do the bridle trail again. Meet at Harrison gate. Wanna do 10 like Jason? Okay, let's do 10. Or we can do less. Whatever.
As for Friday: any interest in hitting the track? We don't have to do aggressive speedwork. Maybe just mile repeats or something.
Let me know. And have a fine week.
Thursday, July 15, 2010
July 10: 13 miles from Bull City Running
Hey SMiG and Beasts,
Yeah. It's late in the week. But it's still early enough that I can remind you that we're meeting at Inside Out in Cary on Saturday at 6:30 for 14... maybe 15... maybe 20 miles of running. Here's a map. I'll tell you in advance: this can be a rough one. It's all on concrete sidewalk, out in the open. Wear sunscreen. Watch for traffic.
It was nothing short of a pleasure to run with Patrick and Gary on Saturday at Bull City. We kind of pushed the pace a bit. Whoops. If you found 8:05/mi a little fast, given the conditions, well, it's okay. We'll pull it back to 8:15. Better to train all day a little slower than to get wasted in the first half. Here are the stats:
Congratulations to Jeff, who did his first tri -- Triangle Triathlon -- at Harris Lake on Sunday. We'll send out our respective versions of what happened a little later. But here's a preview. Here are two pictures, toward the end of the race, taken less than thirty seconds apart. Jeff is the guy in the blue. He passed the other guy as well.
Have a great... couple days.
Dan
Yeah. It's late in the week. But it's still early enough that I can remind you that we're meeting at Inside Out in Cary on Saturday at 6:30 for 14... maybe 15... maybe 20 miles of running. Here's a map. I'll tell you in advance: this can be a rough one. It's all on concrete sidewalk, out in the open. Wear sunscreen. Watch for traffic.
It was nothing short of a pleasure to run with Patrick and Gary on Saturday at Bull City. We kind of pushed the pace a bit. Whoops. If you found 8:05/mi a little fast, given the conditions, well, it's okay. We'll pull it back to 8:15. Better to train all day a little slower than to get wasted in the first half. Here are the stats:
Congratulations to Jeff, who did his first tri -- Triangle Triathlon -- at Harris Lake on Sunday. We'll send out our respective versions of what happened a little later. But here's a preview. Here are two pictures, toward the end of the race, taken less than thirty seconds apart. Jeff is the guy in the blue. He passed the other guy as well.
Have a great... couple days.
Dan
Wednesday, June 30, 2010
June 26: 8 miles from New Balance on Glenwood
SMiG, Beast: Holla.
There are 8-mile runs. And then there are 7-mile runs with a last mile of hill-slogging. Yes, it was that one again. Last year when we did this, someone was selling an empty keg at a garage sale out on Oak Park Rd. So, I was kind of hoping they'd have taken me up on my request and had a full keg waiting for us this year. No such luck. We were, however, treated to a not-quite-cold-enough sprinkling by a lady watering her plants on the way back up that hill.
I know Lassiter Mill is supposed to be longer and steeper, but something about this particular run just makes me tired. Splits, data appear below.
Anyway, it was good to see Drew, AKA Rob, AKA Evan join us again, and Patrick happily ran up from the Beast to run with us this week as well. With the usual dudes, Gary and Jeff, I thought the group hung together quite well, and I look forward to blazing the Greenway with y'all through the rest of the season.
Anyone who doesn't have a better offer on Saturday: we're at RRO Cary at 6:30 for our first 10 miler. If I don't see you, have a happy Independence Day!
Dan
There are 8-mile runs. And then there are 7-mile runs with a last mile of hill-slogging. Yes, it was that one again. Last year when we did this, someone was selling an empty keg at a garage sale out on Oak Park Rd. So, I was kind of hoping they'd have taken me up on my request and had a full keg waiting for us this year. No such luck. We were, however, treated to a not-quite-cold-enough sprinkling by a lady watering her plants on the way back up that hill.
I know Lassiter Mill is supposed to be longer and steeper, but something about this particular run just makes me tired. Splits, data appear below.
Anyway, it was good to see Drew, AKA Rob, AKA Evan join us again, and Patrick happily ran up from the Beast to run with us this week as well. With the usual dudes, Gary and Jeff, I thought the group hung together quite well, and I look forward to blazing the Greenway with y'all through the rest of the season.
Anyone who doesn't have a better offer on Saturday: we're at RRO Cary at 6:30 for our first 10 miler. If I don't see you, have a happy Independence Day!
Dan
Friday, June 25, 2010
June 23: Track at Meredith
This week's workout was ripped from the pages of this month's Runner's World, as recommended by Ms. Lauren Fleshman... with a tiny bit of modification to make it end at the same place it starts.
1600m warmup (800m if you show up late)
5 x 400m at a 5k PR pace, with 200m of recovery jog in between each
400m of recovery jog after the 5th 400
1200m at the 5k PR pace
400m of recovery jog
5 x 400m at a 5k PR pace, with 200m of recovery jog in between each
Note: feel free to push the pace faster on these last 400s
1600m cooldown (2400m if you show up late)
Essentially, you're doing 5.2k at your 5k PR pace, just broken up into sections. It's very niiice.
1600m warmup (800m if you show up late)
5 x 400m at a 5k PR pace, with 200m of recovery jog in between each
400m of recovery jog after the 5th 400
1200m at the 5k PR pace
400m of recovery jog
5 x 400m at a 5k PR pace, with 200m of recovery jog in between each
Note: feel free to push the pace faster on these last 400s
1600m cooldown (2400m if you show up late)
Essentially, you're doing 5.2k at your 5k PR pace, just broken up into sections. It's very niiice.
June 19: 6+ Miles from The Athlete's Foot, Cameron Village
Alright, alright,
I know this is a little late. Apparently, the time it takes me to send out a recap is equal to 1 week minus the time it takes Rick to send out a recap. Think of it as a dynamic story problem.
That TAF run is a little hilly, huh? But we tackled it in style, as always. Even though Jeff was on vacation on Saturday, we mostly managed to not get lost. However, I was thinking about going until we found an officially marked turnaround. I guess I'm glad we didn't, because no other groups reported there being one. As it was, we ended up with 6.5 miles for that run. Data are posted below.
Lucy and Drew came up to join the SMiG--regulars being Rob, me, and Gary, who reached us a couple miles in--on Saturday, and they held their own quite well. Joe's brother-in-law, Matt--the 2:42 Boston runnner--kept up okay, I guess. I'm very impressed with the number of people running with the Beast and SMiG this year and the kind of shape everyone's in.
As always, though, remember that there's nothing wrong with dropping back to run with the Beast or any of the slower groups. We're still figuring out our standard pace, but it looks like an 8:15 net average (including the walks) is suiting us well. We'll see how that holds as the runs get longer and adjust accordingly.
The next run is tomorrow, 6/26, at 7am at New Balance at the Pleasant Valley Promenade on Glenwood (link goes to a map). It will be an 8-mile run onto the Greenway and back. There's a memorable long hill on the way back. Bonus runs leave as early as 5am. Send an email if you want to do an in-between time, and they'll [we'll?] loop back to get you.
Have a great... day.
Dan
I know this is a little late. Apparently, the time it takes me to send out a recap is equal to 1 week minus the time it takes Rick to send out a recap. Think of it as a dynamic story problem.
That TAF run is a little hilly, huh? But we tackled it in style, as always. Even though Jeff was on vacation on Saturday, we mostly managed to not get lost. However, I was thinking about going until we found an officially marked turnaround. I guess I'm glad we didn't, because no other groups reported there being one. As it was, we ended up with 6.5 miles for that run. Data are posted below.
Lucy and Drew came up to join the SMiG--regulars being Rob, me, and Gary, who reached us a couple miles in--on Saturday, and they held their own quite well. Joe's brother-in-law, Matt--the 2:42 Boston runnner--kept up okay, I guess. I'm very impressed with the number of people running with the Beast and SMiG this year and the kind of shape everyone's in.
As always, though, remember that there's nothing wrong with dropping back to run with the Beast or any of the slower groups. We're still figuring out our standard pace, but it looks like an 8:15 net average (including the walks) is suiting us well. We'll see how that holds as the runs get longer and adjust accordingly.
The next run is tomorrow, 6/26, at 7am at New Balance at the Pleasant Valley Promenade on Glenwood (link goes to a map). It will be an 8-mile run onto the Greenway and back. There's a memorable long hill on the way back. Bonus runs leave as early as 5am. Send an email if you want to do an in-between time, and they'll [we'll?] loop back to get you.
Have a great... day.
Dan
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