Virtual Workout--THURSDAYS....

[Jwolf]

Reading again today- of course I meant paces should DECREASE, speeds should increase.

La- the 5-minute intervals will be shorter than what you did last week so about the same pace should work. The 10-minute one is slower. With only 2 minutes recovery it's really a fast tempo set.

I originally said for the first one "between 10k and half pace" or about tempo pace. But that sounded too complicated.

I plan to do about 7.1,-7.3 for the first, 7.5, for the next two, then faster.

[La]

I'm planning on doing this tomorrow morning.

[Jwolf]

Done!

What I actually did was:

10 min at 7.2 mph (5:10/km)
2 min recovery (30 sec walk, then jog 5.0 mph slowly ramping back up to 6.0 mph before the final ramp up to the next set)
5 min at 7.5-7.6 mph (4:58-4:54:km)
3 min recovery (1 min walk, 2 min jog as above)
5 min at 7.6 mph (4:54/km)
3 min recovery as above
3 min at 7.8-8.0 mph (4:45-4:40/km)
2 min recovery (1 min walk, 1 min jog as above)
3 min at 8.1 mph (4:36/km)
2' min recovery (as above)
7 min cooldown to 1 hour total

This was a really good workout for me. Hard but doable- felt like I was out of my comfort zone though. I hope it works out for everyone else.

(In case anyone is wondering I borrowed this - modified- from Matt Fitzgerald.)

[purdy65]

Good job Jenn!

[purdy65]

Done!

It was a bit of a battle, because I'm still carrying a few dregs of this cold.

10 min warm up @ 6-6.2 mph.
10 min @ 7.4mph
3 min recovery @ 5.5 mph
2 * 5 min @ 7.8 mph 3 min recovery @ 5.5 mph
2 * 3 min @ 8.2 mph.

Cool down. 10k in total in 55 min

Thanks for the work out!

[MikeM]

Couldn't haul myself out of bed this morning but I made it to the gym at lunch. Still hacking like crazy on runs but made it through and actually really ended up enjoying this one.

5min w/u
10 min @ 7.0
2 x 5min @ 7.5
2 x 3 min @ 8.0

Cooled down with some stretching afterward.

The total was 8k in 41 min.

[IronColl]

15 min warm up

10 min at 5:15, 5 min at 5:10 and 5:05, 3 min at 4:30. Something like that. Total was 10 km in 56:10.

[Habs4ever]

15 min warm up

10 min at 5:15, 5 min at 5:10 and 5:05, 3 min at 4:30. Something like that. Total was 10 km in 56:10.

You forgot the most important part. We did it together.

15 minute warm up,
10 min @ 5:00, 5 min @ 4:43 x 2, 3 min @ 4:33 x 2, ran it out to 8 miles in 1:11:28.

[alexk]

Awesome running, everyone! Just finished - great way to end a fantastic year of running . After a 10 min wu @ 7.0, I did 10 min @ 8.9 (felt tough & I thought oh no...) 2 x 5 min @ 9.1 & 9.2 (found my stride, thankfully), 2 x 3 min @ 9.3 & 9.4 (steady & strong). Rec were @ 7.0 & cd @ MP (7.9) to finish 8 miles in 59:25.

Happy New Year Virtual Speed Training Buddies!!!

Edit: just realized I did the recoveries wrong. I did 3 minutes for all of them...3 minutes was nice!

[IronColl]

15 min warm up

10 min at 5:15, 5 min at 5:10 and 5:05, 3 min at 4:30. Something like that. Total was 10 km in 56:10.

You forgot the most important part. We did it together .

I barely remembered my name after those 3 min repeats.

[ultraslacker]

I love that ya'all are doing these speed workouts together. Just wanted to voice my support! :)

[scrumhalfgirl]

in classic scrummy style, I had to change things up a bit. I did 2 x 5, then 10 minutes, then 2 x 3 because F woke up from his nap half way through my first 10 minute interval. Recovery from that one wa a quick 1 minute ish pop upstairs to get him, and did 2 minutes for the others. My paces were almost identical to jwolf (not on purpose!). Great workout (though wish I'd had more sleep and less new years breakfast!).

[La]

OK, that one was tough! I was wayyyyy out of my comfort zone for the entire workout (and had to dial back from my previously-planned paces*). Here's what I did:

10-min warm-up at 5.8-6.2 (had a snafu at ~7 minutes when I accidentally hit the pause/reset button and lost all my data, so I'm calling it 1.1K extra distance)
10 mins @ 6.8mph (that felt harder than I thought it should have)
2-min recovery @4.0-5.4mph (walk/jog)
5 mins @7.2 (hanging on for dear life in the last 2 minutes)
3-min recovery @3.8-5.4mph
5 mins @7.0 (because I wasn't sufficiently recovered to do it at 7.2 like the first one)
3-min recovery (as above)
3 mins @ 7.2mph
2-min recovery (as above)
3 mins @7.2mph
2-min recovery (as above)
Recovery jog @5.8mph until I got to 4.5 miles (not including the 1.1K I ran before I accidentally hit reset).

I can't remember my total time (it's on my watch), but I'm calling the distance 8.35K. I was totally spent after this workout.

*I'd planned to do the 5-min intervals at 7.2 and the 3-min intervals at 7.5, but after that first 5-min @7.2, I knew I wouldn't be able to sustain it.

[La]

10 min at 7.2 mph (5:10/km)
2 min recovery (30 sec walk, then jog 5.0 mph slowly ramping back up to 6.0 mph before the final ramp up to the next set)
5 min at 7.5-7.6 mph (4:58-4:54:km)
3 min recovery (1 min walk, 2 min jog as above)
5 min at 7.6 mph (4:54/km)
3 min recovery as above
3 min at 7.8-8.0 mph (4:45-4:40/km)
2 min recovery (1 min walk, 1 min jog as above)
3 min at 8.1 mph (4:36/km)
2' min recovery (as above)
7 min cooldown to 1 hour total

I could not come anywhere close to those paces. Mine were 6.8, 7.2/7.0, and 7.2/7.2.

[Jwolf]

Good workout, La.

[Habs4ever]

Nice work everyone.

[IronColl]

This week's workout:

warm up of choice

34min speed play pyramind

1 min hard, 1 min less hard
2 min hard, 1 min less hard
3 min hard, 1 min less hard
4 min hard, 1 min less hard
5 min hard, 1 min less hard
4 min hard, 1 min less hard
3 min hard, 1 min less hard
2 min hard, 1 min less hard
1 min hard, 1 min less hard

cool down of choice

Pacing for this is about a tempo pace. The hard is slightly faster, the less hard is slightly slower. The idea is to keep no more than a 30s/mile pace difference between the two. There is no recovery pace, no active recovery or no easy pace running today, except for warm up and cool down. I thought this would be a nice change from all the intervals we have been doing.

Have fun!

[La]

Interesting.

Given that I over-complicated things the last time I did one of these "less structured" workouts (and since this is meant to be a tempo-ish workout, not a speed/interval workout), I'm going to keep it simple and I'm not going to vary my paces for each of the harder intervals from one set to the next. Given that I was able to hold 6.8mph (5:29/km ~HM-RP) for 10 minutes last week (barely ), I think that will be my "hard" speed/pace, and I'll use 6.2 (6:01/km) for my "less hard" speed/pace. That's a starting point and I'll adjust as necessary (might increase the "less hard" to 6.4).

Thanks, IC.

[runJrun]

I was struggling to decide what to do today during my TM run. Now I know I think I will warm up at 6.2 for 5 mins, do each hard at 7.0 and easy at 6.4 and see how that goes. Will adjust if necessary. Will report back!

[Spirit Unleashed]

Everyone is super impressive to me. But because of this, I did run at mostly 5.6 mph with a few minutes at 6 mph (1.5%) on my tm this morning. Only 28 min total though.

[MikeM]

I attempted it this morning but I must have been sleep running because I realized halfway though that I was doing it all wrong. I started out right with the 1min hard/1min less hard but then got stuck in that pattern

6min/1km w/u

1 min 7.2
1 min 6.6
2 min 7.2
2 min 6.6
3 min 7.2
3 min 6.6
4 min 7.2
4 min 6.6
5 min 7.2
5 min 6.6

I might try the actual workout as assigned again on Friday morning.

[IronColl]

I will elaborate more about what I am thinking about the pace ranges. It makse sense to me that the widest range would be the 1/1 and the narrowest range would be the 5/1. If your tempo pace is 8 min mile then your fastest would be 7:45 and slowest at 8:15. I think this is a workout where you don't have to have each speed already picked, but know your range and stay within it. IMO it's the overall distance and average pace that's more important than the minute by minute breakdown.

[Jwolf]

But to get the average pace and overall distance right it is a big tricky to pick the right high/low paces, as I found.

I did this workout yesterday but I'll reveal my paces later - because I sort of did it wrong again.

[scrumhalfgirl]

i did mine this morning, but since i forgot to calculate out my tempo paces before i did it, i ran too slowly! no wonder i "enjoyed" this workout. i did the fast sections at 5:10/km and the slower ones at 5:40. total was 8 km.

[scrumhalfgirl]

i did mine this morning, but since i forgot to calculate out my tempo paces before i did it, i ran too slowly! no wonder i "enjoyed" this workout. i did the fast sections at 5:10/km and the slower ones at 5:40. total was 8 km.