TrueBlueGED Posted April 13, 2016 Report Share Posted April 13, 2016 Planning on running another 5k? If so, you use the hard day/easy day training. For example you could do 8 400's (quarter mile) w/ a 2 minute break between each. This is a hard day workout. To "recover" from the hard day, put in a long, easy paced run. Just enough to get your heart rate to 120 or so for the entire run. Easy days are just as important as hard days. Benefits from these workouts aren't really noticeable for about 2 weeks. Can't see instant results. Also, be sure to mix things up. Don't always use quarter mile intervals. Running (long distance races) is a great sport. I try to run an actual 5k every month or two during the warmer months. I'll try the quarter mile intervals tomorrow at the gym and see how it goes. Quote Link to comment Share on other sites More sharing options...
qwksndmonster Posted April 14, 2016 Report Share Posted April 14, 2016 There's an end to hockey season?My rink is closing down for the summer. I'm so sad. Soccer and frisbee are fine, but they won't fill the void. Quote Link to comment Share on other sites More sharing options...
JJFIVEOH Posted April 14, 2016 Report Share Posted April 14, 2016 Yes many times. I live in buckhead so it's the only place to ride. Sadly a friend of mine who is also my primary care physician was killed in a bicycle accident this week Damn dude, sorry to hear that. I've been thinking about heading out of town to a good trail and that looked intriguing. Although, not sure how to complete a large trail with no way to stay the night in between. Quote Link to comment Share on other sites More sharing options...
Doohickie Posted April 14, 2016 Report Share Posted April 14, 2016 (edited) Another night, another 40 miles. My Wednesday night group has split into two different rides- a casual pace and a fast ride. I went for the fast ride tonight. Set a few personal bests on Strava. Gathering before the ride The speed clique (these three are seriously fast) My bike at one of the regroup breaks Arriving at the falls (it was too dark to actually take a pic of the falls) Edited April 14, 2016 by Robin Egg Quote Link to comment Share on other sites More sharing options...
JJFIVEOH Posted April 14, 2016 Report Share Posted April 14, 2016 Thanks for the pics. I'm using 5 different tracking apps (to see which ones I like best) as well as a Bryton to track all my trips. I like Strava for the segments that you mentioned, it helps with routine routes to monitor improvements. Quote Link to comment Share on other sites More sharing options...
GoPre Posted April 14, 2016 Report Share Posted April 14, 2016 I try to run an actual 5k every month or two during the warmer months. I'll try the quarter mile intervals tomorrow at the gym and see how it goes. Are you trying to set a new pr (personal record)? I have a few training tips that can help achieve that. Quote Link to comment Share on other sites More sharing options...
Doohickie Posted April 14, 2016 Report Share Posted April 14, 2016 Thanks for the pics. I'm using 5 different tracking apps (to see which ones I like best) as well as a Bryton to track all my trips. I like Strava for the segments that you mentioned, it helps with routine routes to monitor improvements. I didn't think that would be a big deal to me when I started using it, but it is kind of cool. I don't actively seek out segments but when I have a good ride it's neat to see how I did relative to past rides. Quote Link to comment Share on other sites More sharing options...
freester Posted April 14, 2016 Report Share Posted April 14, 2016 Damn dude, sorry to hear that. I've been thinking about heading out of town to a good trail and that looked intriguing. Although, not sure how to complete a large trail with no way to stay the night in between. I need to clarify. I haven't ridden the entire trail, but I've ridden about 15 miles out and another 15 miles back on the trail. I am by no means a hard core biker. Quote Link to comment Share on other sites More sharing options...
josie Posted April 14, 2016 Report Share Posted April 14, 2016 I managed to do front splits on both sides this week for the first time in my life. I've been believing I'd never regain flexibility past 25. And hey, the weather's looking beautiful this weekend- really hoping to get out and run a bit or hike or something. I'm about 80-85% healed... one more month till I try skating I think. Quote Link to comment Share on other sites More sharing options...
TrueBlueGED Posted April 14, 2016 Report Share Posted April 14, 2016 Are you trying to set a new pr (personal record)? I have a few training tips that can help achieve that. It wasn't necessarily a goal, but my last run was encouraging enough that I may gun for a 7 minute mile. So, yes, I'm all ears. I managed to do front splits on both sides this week for the first time in my life. I've been believing I'd never regain flexibility past 25. And hey, the weather's looking beautiful this weekend- really hoping to get out and run a bit or hike or something. I'm about 80-85% healed... one more month till I try skating I think. I think I tore a groin just reading this. Quote Link to comment Share on other sites More sharing options...
JJFIVEOH Posted April 14, 2016 Report Share Posted April 14, 2016 It wasn't necessarily a goal, but my last run was encouraging enough that I may gun for a 7 minute mile. So, yes, I'm all ears. I think I tore a groin just reading this. A 7:00 mile, or a 7:00 mile pace for a 5k? Quote Link to comment Share on other sites More sharing options...
Doohickie Posted April 14, 2016 Report Share Posted April 14, 2016 I just checked and over the last 6 days I've ridden 200 miles, or 33 miles each day. Quote Link to comment Share on other sites More sharing options...
TrueBlueGED Posted April 14, 2016 Report Share Posted April 14, 2016 (edited) A 7:00 mile, or a 7:00 mile pace for a 5k? Definitely a 7:00 per mile pace over the course of a 5k. I just checked and over the last 6 days I've ridden 200 miles, or 33 miles each day. That's crazy. Good for you. Edited April 14, 2016 by TrueBlueGED Quote Link to comment Share on other sites More sharing options...
JJFIVEOH Posted April 14, 2016 Report Share Posted April 14, 2016 (edited) Definitely a 7:00 per mile pace over the course of a 5k. So you should be in the 6 minute +/- range for a mile run. ------------------------------------------------------------------------------------ I tried the interval 5K and it actually slowed me down a bit. Edited April 14, 2016 by JJFIVEOH Quote Link to comment Share on other sites More sharing options...
TrueBlueGED Posted April 14, 2016 Report Share Posted April 14, 2016 So you should be in the 6 minute +/- range for a mile run. ------------------------------------------------------------------------------------ I tried the interval 5K and it actually slowed me down a bit. I can probably do a 6 minute mile...but not for 3.1 of them consecutively :lol: As for the interval, it all depends what you normally run at and where you set the intervals. You're obviously a faster runner than me, so if you used my intervals that'd slow you down. Planning on running another 5k? If so, you use the hard day/easy day training. For example you could do 8 400's (quarter mile) w/ a 2 minute break between each. This is a hard day workout. To "recover" from the hard day, put in a long, easy paced run. Just enough to get your heart rate to 120 or so for the entire run. Easy days are just as important as hard days. Benefits from these workouts aren't really noticeable for about 2 weeks. Can't see instant results. Also, be sure to mix things up. Don't always use quarter mile intervals. Running (long distance races) is a great sport. I did this today, and holy hell are those last couple 400s brutal. I currently feel like death, in a good way. Quote Link to comment Share on other sites More sharing options...
JJFIVEOH Posted April 14, 2016 Report Share Posted April 14, 2016 I can probably do a 6 minute mile...but not for 3.1 of them consecutively :lol: As for the interval, it all depends what you normally run at and where you set the intervals. You're obviously a faster runner than me, so if you used my intervals that'd slow you down. I did this today, and holy hell are those last couple 400s brutal. I currently feel like death, in a good way. Ah OK, gotcha. I got confused when you said you were aiming for a 7:00 mile since you said you recently set a personal best of 7:24 pace in a 5k. I figured if you can do a 5k @ a 7.24 pace, a 7:00 mile should be easy for you(not a 7:00 pace). I either run a steady 5k, or do a series of several 1/4 mile sprints. I've never really timed myself with a 5k interval like you do. Even though it slowed me down, it seemed like a more intense workout. I think you're faster than I am in the 5k, I'm in the low 25 minute range right now. I need to clarify. I haven't ridden the entire trail, but I've ridden about 15 miles out and another 15 miles back on the trail. I am by no means a hard core biker. That's cool, I was just throwing the trail thing out there to see what others have done..... hard core or not. I'm far from hard core, just a recreational rider. Still would like to try a mini vacation centered around a long trail ride. Preferably within 8-10 hours from here. Quote Link to comment Share on other sites More sharing options...
GoPre Posted April 14, 2016 Report Share Posted April 14, 2016 It wasn't necessarily a goal, but my last run was encouraging enough that I may gun for a 7 minute mile. So, yes, I'm all ears. The interval distance needed for your body to learn the race pace is 800 meters (1/2 mile). Complete 4 to 6 intervals. Depends on the shape you're in. To get the 7:00 minute mile pace you want in a race you need to hit each 800 meter interval in 3:30. Take a 2 minute rest between each. Something I strongly recommend. Don't stop running between each interval. Do a VERY SLOW jog between each. This actually makes the workout easier. Helps keep the lactic acid from building and muscles tightening up. Quote Link to comment Share on other sites More sharing options...
biodork Posted April 15, 2016 Report Share Posted April 15, 2016 Went on a solid hike last Sunday near Boulder. We took Shadow Canyon up to Bear Mountain and South Boulder Peak, which was about 7.5 miles round trip and almost 3000 ft in elevation. Tiring, but totally worth it. Quote Link to comment Share on other sites More sharing options...
Doohickie Posted April 15, 2016 Report Share Posted April 15, 2016 Wow. Beautiful. Quote Link to comment Share on other sites More sharing options...
SwampD Posted April 16, 2016 Report Share Posted April 16, 2016 That's awesome Bio. Makes me wonder, though. Which do you think there are more of, mountains named Bear, or falls named Buttermilk? Quote Link to comment Share on other sites More sharing options...
Doohickie Posted April 16, 2016 Report Share Posted April 16, 2016 Another night, another ride.... for 33 miles. Met a couple friends for a ride, we rode out to a neat dinner spot (with the most awesome banana pudding with bourbon). Me on the left, and Ted and Emily. Quote Link to comment Share on other sites More sharing options...
JJFIVEOH Posted April 16, 2016 Report Share Posted April 16, 2016 Cool pics from everybody! Just got my new rack and trunk bag so I'm all set for some more long bike trips. Summer's here and that little seat bag just wasn't enough to get through 35+ miles. Maybe now I can get some more pics. Quote Link to comment Share on other sites More sharing options...
Sabres Fan in NS Posted April 16, 2016 Report Share Posted April 16, 2016 Went on a solid hike last Sunday near Boulder. We took Shadow Canyon up to Bear Mountain and South Boulder Peak, which was about 7.5 miles round trip and almost 3000 ft in elevation. Tiring, but totally worth it. That's beautiful. ----- I am channelling my inner Charles Emerson Winchester III ... *first of all I don't sweat, I perspire. And, second of all, I don't perspire*. Quote Link to comment Share on other sites More sharing options...
PASabreFan Posted April 16, 2016 Report Share Posted April 16, 2016 That's beautiful. ----- I am channelling my inner Charles Emerson Winchester III ... *first of all I don't sweat, I perspire. And, second of all, I don't perspire*. If I might indulge myself in casual conversation in an exercise thread... at the Anchor Bar they have celebrity photos on the wall. The celebrity by my table the other day was Oliver Clark. He's an actor from Buffalo who appeared in two episodes of M*A*S*H. He was the surgeon at sea who rushed to the 4077 when Hawkeye sent word that he needed help — with a crossword puzzle. Then, he showed up to retrieve his mail, playing the character Benjamin Pierce, when Hawkeye was mistakenly getting his mail. Given all the love letters he received from various women, Hawk thought this guy would be an Adonis, but he was Just a Guy, and a very boring guy at that. Hawkeye asked him how he got so many girls, and Benjamin replied, "I'm a very funny guy." Quote Link to comment Share on other sites More sharing options...
darksabre Posted April 16, 2016 Author Report Share Posted April 16, 2016 Got new running shoes today. Really happy with the service experience at Fleet Feet. Time to get the summer cut going. Quote Link to comment Share on other sites More sharing options...
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