Running Mania

Done. That last mile was really hard, but the music helped to keep me going.

Due to a few reasons Jenn and Colleen won't be contributing to this thread for a while.
I'd like to keep it going, but I can't do it myself. I was wondering if anyone wants to give me a hand in coming up with workouts? It's been shown in the past that others are contributing, (which we appreciate) but we all know that there needs to be key people to keep things going.
Any takers?

Habs4ever wrote:Due to a few reasons Jenn and Colleen won't be contributing to this thread for a while.
I'd like to keep it going, but I can't do it myself. I was wondering if anyone wants to give me a hand in coming up with workouts? It's been shown in the past that others are contributing, (which we appreciate) but we all know that there needs to be key people to keep things going.
Any takers?

I will try Habs! I'll take next week. I think I actually have one in mind.

Yay


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Habs4ever wrote:Due to a few reasons Jenn and Colleen won't be contributing to this thread for a while.
I'd like to keep it going, but I can't do it myself. I was wondering if anyone wants to give me a hand in coming up with workouts? It's been shown in the past that others are contributing, (which we appreciate) but we all know that there needs to be key people to keep things going.
Any takers?

I can look up and post some of my old K2J group track workouts as well.

I can join in to help, too. Because I did this week's run last week, I did Lauren Fleshman's workout for this week today (that's a confusing sentence!). It was 4 x (2 x 800m) working to 5k pace. With wu & cd, it ended up being a good, sweaty 8 miles. We could use her workouts, as well. So far, I'm a fan!

Just to be clear-- I'll still be here sometimes, but I'm sort of on again off again and feel like I need a break from making the workouts. I may still contribute though.

MikeM wrote:

Habs4ever wrote:Due to a few reasons Jenn and Colleen won't be contributing to this thread for a while.
I'd like to keep it going, but I can't do it myself. I was wondering if anyone wants to give me a hand in coming up with workouts? It's been shown in the past that others are contributing, (which we appreciate) but we all know that there needs to be key people to keep things going.
Any takers?

I can look up and post some of my old K2J group track workouts as well.

Excellent!

alexk wrote:I can join in to help, too. Because I did this week's run last week, I did Lauren Fleshman's workout for this week today (that's a confusing sentence!). It was 4 x (2 x 800m) working to 5k pace. With wu & cd, it ended up being a good, sweaty 8 miles. We could use her workouts, as well. So far, I'm a fan!

Confusing or not, you're in!

OK,

Should we use this one for this week (per AlexK)?

It would be something like:

Warm up of choice

2X 800 with one minute recovery (walk/jog)
3 minute recovery jog/walk

repeat 4 times.

800s done at 5K pace?

If you need time saving - you can cut one of the repeats.

I actually won't be doing this this week because I'm racing on Sunday, so I'm doing some RP stuff, but hope everyone enjoys!

I looked up the workout as 1 minute recovery between reps seems awfully short (for me anyway) at 5K pace.

The info I got was 2 minutes between reps and 3 minutes between sets. Correct me if I'm wrong.

We can go with that Rob. Makes more sense

I found this link where she states if 2 minute recoveries between reps feels easy, to decrease it by 30 seconds down to one minute.

http://blog.strava.com/wow-flyer800s-9468/

I really like the sound of this work out, but I think it's one that I'll need to save for March break. I don't think that I can fit it into 40 minutes without really, really cutting it short. I need to find something for tomorrow and for Friday, so I'll look today, and I'll check this thread as well to see if anyone has any ideas.


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You can easily modify this one as 3 x (2 x 800m) and get a lot out of it. With a short warmup and cool down you should be able to get this one in.

Our last 6 x 800m had 2.5-3 min recovery between each interval so this isn't much different- and still a bit harder if the recovery time is shorter.

Also Lauren's version is not all intervals at consistent pace but working down in pace.

So, I liked the sound of this one so much that I decided to do it this morning on the treadmill. With the modification of only 3 sets of (2x 800m), which I did with 2 min recovery between the pairs and 3 min recovery between the sets.

The intervals were 7.6, 7.7. and 7.8 mph for each set of two which equates to about 3:58-3:50 for the 800m (or 4:54-4:47/km). The 2 min recoveries were quick, but I got it done (1 min walk, 1 min jog). I couldn't imagine doing any shorter than 2 min. Of course, Lauren Fleshman's slower masters runners are still doing their 800m in under 3 minutes, so relatively speaking they get more recovery time.

Quickchick- I started with a 10 min warmup and did a 5 min walking cooldown-- whole thing took me about 55 min. So it would be a squeeze to fit it into 40 min even with a shorter warmup and your faster interval paces.

Yeah, I did 5 800s a couple weeks ago, and it took about 40 minutes with warm-up and rest in between. Six would be a real stretch. I'm looking forward to doing this at some point, though.


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I did 400m rec rather a timed one (probably about 2 minutes). I didn't bother w/ a longer rec between sets. My pace was progressive, working from 10k to 5k - I changed it after each set of 2.

Because I did this one last week, I'll do something on my own this week - maybe just a long tempo @ a steady pace. I'm away this weekend so it can serve as a longer run, too.

QC: Here are some ideas when you're pressed for time w/ quality: 10 x 2 min hard 1 min easy w/ wu & cd of choice. I usually push the pace in the hard part when I do this (haven't done it in forever though). A 5k time trial might also be fun, w/ a short wu & cd ... I might do one of these over the weekend, when time will be tight.

So what pace would be appropriate for the 2 min part? With only 1 min between I'd guess... 5k pace? Or faster? This one could work, thanks. I'm not sure I'm mentally tough enough to do a 5k time trial on the TM! I'm good with steady runs or hard runs where I change the pace often, but the idea of going hard for a sustained time just seems brutal. Boring AND super hard, haha. I'll for sure do a time trial when the roads are good again, though. I have a couple good 5k route options near my house.. Ok I'll try the 2/1 thing tomorrow, time willing, and maybe the switchblade or the progression again on Friday.


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I think I used to start at 5k pace and work my way down. If I do it this week, I'll probably do 5 repeats @ 5k pace and 5 faster than 5k.

Ok thanks, good to know. I know I'm faster/fitter than I was in my 5k from September, so I'll guesstimate what pace I'd reasonably run now and then try to do the last 5 progressively faster.


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I forgot to refresh my memory on the exact layout of the workout before I went to the gym so I just ended up doing 6 x 800 at about 5k pace (still not really sure what my current 5k pace would be) with 400m moderate recoveries:

1 km w/u
6 x 800 @ 4:29 with 400m recovery @ 5:30ish
500m c/d

8.5km/42min total

My run this morning went really well. I did the 2:00 parts at 6:53 per mile (21:30ish 5k pace) for the first 7. Then in the last 3, I upped the pace to 6:48 (21:15 pace) for the last minute and for the whole last one. I felt pretty strong, and I could probably have done more of the faster pace in the last 5. I was just happy that I was able to run all the recoveries easy instead of walking and that I didn't crash in the last few!


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Btw, in case you haven't seen this, it's a useful pace chart. It was great this morning for me to quickly determine what my mile pace on the TM should be based on a few different 5k paces. Sorry, I have no idea how to embed the link with my iPad and I'm not feeling patient enough to try.

http://asklaurenfleshman.com/2015/01/pa ... -workouts/


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Heading to the track to try the workout this morning.