Virtual Workout--THURSDAYS....

[Jwolf]

Ok that was an awesome workout. I guess I won't say what paces I did only that I followed the recommendations relevant to my ability. You can always check one of my logs (either here or garmin connect).

And the faster minutes really did make the miles feel easier.

[scrumhalfgirl]

I don`t think anyone is saying we need to stop posting paces. I like seeing them because it gives me a sense of where I should be working, since I know how fast other people are relative to me (e.g. oh, i shouldn`t be sandbagging this workout so much - I can push myself harder if I try!).

RE - scaling the workouts. Just slowing down to your pace isn`t always appropriate because if someone is running say 3 x 5 km per week (which is awesome!) one 45 minute workout with 35 minutes of hard running is probably too much hard running, even if the *hard* is relative to their own fitness. So cutting down the number or length of the repeats would still be important.

[Jwolf]

I don`t think anyone is saying we need to stop posting paces. I like seeing them because it gives me a sense of where I should be working, since I know how fast other people are relative to me (e.g. oh, i shouldn`t be sandbagging this workout so much - I can push myself harder if I try!).

RE - scaling the workouts. Just slowing down to your pace isn`t always appropriate because if someone is running say 3 x 5 km per week (which is awesome!) one 45 minute workout with 35 minutes of hard running is probably too much hard running, even if the *hard* is relative to their own fitness. So cutting down the number or length of the repeats would still be important.

Yes this. exactly.

Anyway I agree with you about the pace- I like to look at others because it helps me figure out what's good for me. Sorry if my above post sounded passive aggressive- I didn't mean it to but it sounds it when I read it.

So... My paces were:

2 mile warmup (5.7 and 6.0 mph)
1 mile @ 7.0 mph (5:20/km)
1 minute @ 7.5 mph (4:58/km)
1 mile @ 7.1-7.2 mph (5:12/km)
1 minute @ 7.6 mph (4:54/km)
1 mile @ 7.3 mph (5:06/km)
1 minute @7.8 mph (4:46/km)
1 minute walk
1 mile easy 6.2 mph

Total = 6.5 miles in 1 hour
Workout = 3.42 miles in 28:20 (equates to 5:09/km)

[Spirit Unleashed]

Yall's paces impress the pants off me. I vote you keep posting them

otoh, I'm not fast and shouldn't even try. These workouts are for people who want to be way faster than I am. Running intervals slowly makes no sense.

[La]

I like knowing people's paces, too. As scrummy said, it helps give me perspective on the paces I should be doing my workouts at because I know which people are closer/farther from my pace/ability (though right now, pretty much everyone posting here is faster than I am ).

Sometimes I have to read a posted workout a few times (and read what other people are saying about it), before I "get" it, and have a idea at which pace I should be (am capable of) doing it. And I think it's totally how scrummy keeps misunderstanding it and just does her own thing.

I know this was started by a couple of people who were looking to motivate each other to get their weekly speed/interval work in, so thanks for sharing with the rest of us so that we can play along, too. I know that I'd have been highly unlikely to do this on my own.

If someone reading the posted workout feels like it would be too much for them to do (as I have in the past), then I hope whoever posted the workout would be open to questions as to how it could be modified to suit someone's capability. If I were to ask that, I would certainly not be saying it as a criticism of the workout, so if it came across that way, I apologize.

[La]

Yall's paces impress the pants off me. I vote you keep posting them

otoh, I'm not fast and shouldn't even try. These workouts are for people who want to be way faster than I am. Running intervals slowly makes no sense.

I think they're worth doing if you want to be faster than you are. But not everyone wants to be, and that's totally fine. I also think varying the pace and the workout makes the time on the TM go by faster, even if your're not running all that fast.

[Spirit Unleashed]

Yall's paces impress the pants off me. I vote you keep posting them

otoh, I'm not fast and shouldn't even try. These workouts are for people who want to be way faster than I am. Running intervals slowly makes no sense.

I think they're worth doing if you want to be faster than you are. But not everyone wants to be, and that's totally fine. I also think varying the pace and the workout makes the time on the TM go by faster, even if your're not running all that fast.

You didn't tease me about saying, "Yall."

[alexk]

Ok that was an awesome workout. I guess I won't say what paces I did only that I followed the recommendations relevant to my ability. You can always check one of my logs (either here or garmin connect).

And the faster minutes really did make the miles feel easier.

I knew you'd like this one! I got mine done today, too - pushed the pace & stretched further beyond my comfort zone than I have in a bit. But I loved every minute. Tough runs give me energy & make me feel young & strong (at 43)!!! The miles were @ 8.8, 8.8, 8.9 w/ minutes @ 9.4, 9.4, 9.5. WU @ 7.0 & CD @ 7.5 for 7 miles in 52:56 (for anyone who likes the stats).

I like the discussion this little run has sparked. It's important to talk about why & how we run & acknowledge (and respect) that we all come to this with varying perspectives & objectives.

Spirit: I've become obsessed w/ Friday Night Lights (set in small-town Texas). When I say my words in my head these days, I have a Texan accent - ha, ha.

One thing I love about RM is its inclusiveness. Y'all are awesome .

[Jwolf]

But I loved every minute. Tough runs give me energy & make me feel young & strong (at 43)!!!

You are young and strong.

[La]

Yall's paces impress the pants off me. I vote you keep posting them

otoh, I'm not fast and shouldn't even try. These workouts are for people who want to be way faster than I am. Running intervals slowly makes no sense.

I think they're worth doing if you want to be faster than you are. But not everyone wants to be, and that's totally fine. I also think varying the pace and the workout makes the time on the TM go by faster, even if your're not running all that fast.

You didn't tease me about saying, "Yall."

Have you developed a Texas accent since you've lived there? I would have expected you to say "All y'all are faster than I am."

[Spirit Unleashed]

Yall's paces impress the pants off me. I vote you keep posting them

otoh, I'm not fast and shouldn't even try. These workouts are for people who want to be way faster than I am. Running intervals slowly makes no sense.

I think they're worth doing if you want to be faster than you are. But not everyone wants to be, and that's totally fine. I also think varying the pace and the workout makes the time on the TM go by faster, even if your're not running all that fast.

You didn't tease me about saying, "Yall."

Have you developed a Texas accent since you've lived there? I would have expected you to say "All y'all are faster than I am."

I'm pretty sure I talk funny.

We just say "Yalls" not "All Yall"

[Jwolf]

Never heard "all y'all" in the years I lived in Texas. Only "y'all".

[La]

Never heard "all y'all" in the years I lived in Texas. Only "y'all".

It's the plural of y'all. Or so Dr. Phil says.

[Jwolf]

Never heard "all y'all" in the years I lived in Texas. Only "y'all".

It's the plural of y'all. Or so Dr. Phil says.

I've never listened to Dr Phil but he might be the only one who says that.

[Habs4ever]

Who wants to post a workout this week? If you do, let Jenn. Colleen or myself know today. If none of us hear anything, then I'll post one tonight.

[purdy65]

Who wants to post a workout this week? If you do, let Jenn. Colleen or myself know today. If none of us hear anything, then I'll post one tonight.

Habs,

I think I have a pretty interesting one! Should I share?

[Habs4ever]

Who wants to post a workout this week? If you do, let Jenn. Colleen or myself know today. If none of us hear anything, then I'll post one tonight.

Habs,

I think I have a pretty interesting one! Should I share?

Absolutely.
You're up this week then, thank you!

[purdy65]

OK,

Here goes.

This is a boredom buster:

Warm up - for whatever is right for you.

Start off at an easy pace that is faster than your warm up.

Increase your speed every 2 minutes - the amount you increase your speed is where you can make your adjustments for fitness.

.1 mph, or .2 mph etc - whatever suits your fitness

As you increase your speed, toggle your elevation between 1 and 2%.

Just as an example (pay no attention to the paces - just the timing)

1-2 min - 6.7mph -2% elevation
2-4 min - 6.9mph - 1% elevation
4-6min - 7.0mph - 2% elevation
6-8 min 7.2 mph - 1% elevation
8-10 min 7.4mph - 2% elevation
10-12 min 7.5mph - 1% elevation
12-14 min 7.6 mph - 2% elevation
14-16 min 7.7 mph 1% elevation
16-18 min 7.8mph 2% elevation
18-20 min 8.0 mph @ 1% elevation
20-22 min 8.2 mph @ 0% elevation
22-23 min 8.4 mph @ 0% elevation (only 1 minute!)
23-25 8.5 mph @0% elevation

Cool down

So there are many opportunities to adapt to fitness - the elevation, or instead of .2-.3 increments in increase speed only .1. You can also start off a bit slower as well - you can start off the first increment at far less than half marathon pace. I would even start it at lower than my marathon pace.

It's a 25 minute workout (add 10 min warm up and 10 minute cool down - for 45 minutes) - but if you want to make it longer or even more challenging, increase the time at each increment.

Would love feedback!

[Habs4ever]

There is so much button pushing that no one will realize they are working hard. I think this will help the time to fly by.
Thanks Lisa.

[MikeM]

There is so much button pushing that no one will realize they are working hard. I think this will help the time to fly by.
Thanks Lisa.

I like the look of this one too! Adding the incline adds an extra challenge for me since I usually leave it at 0%.

Isn't this what they call the "boiling frog" workout?

[scrumhalfgirl]

ok, so gradually get faster while going back and forth between 1 and 2% every two minutes? i think there's enough flexibility there that even i can't mess it up!

[Jwolf]

There is so much button pushing that no one will realize they are working hard. I think this will help the time to fly by.
Thanks Lisa.

I like the look of this one too! Adding the incline adds an extra challenge for me since I usually leave it at 0%.

Isn't this what they call the "boiling frog" workout?

The frog in boiling water workout generally doesn't toggle inclines, but yes, it's similar.

http://runningmagazine.ca/treadmill-tra ... he-spring/

[Habs4ever]

ok, so gradually get faster while going back and forth between 1 and 2% every two minutes? i think there's enough flexibility there that even i can't mess it up!

You make me laugh.

[runJrun]

I like the looks of this one, going to write this one down and give it a go at lunch

[Jwolf]

I don't think I will be able to do this one this week. Maybe out for the next couple weeks, actually. Between my swim group on Sundays and focusing a bit on tempo and half-marathon pace for the next few weeks... It's a good idea though- I'll save these for another time.