What Training Have You Done Today?

johnlvs2run · Post by **johnlvs2run** » July 20th, 2006, 1:55 pm

10 minutes rowing

59 minutes running in the canyon

RowtheRockies · Post by **RowtheRockies** » July 20th, 2006, 3:39 pm

Good Job George! Especially with a full belly of pasta. I think I would have wanted a bucket nearby if I was going to try that.

Workout Today:

32’ r20 1:59.7 204W Avg HR 153

Lincoln Brigham · Post by **Lincoln Brigham** » July 20th, 2006, 3:52 pm

I rowed a PB 1:36.6 500m. Then I spent the next 40 minutes trying to cough up my left lung.

GeorgeD · Post by **GeorgeD** » July 20th, 2006, 4:27 pm

John Rupp wrote:10 minutes rowing

59 minutes running in the canyon

John - 59min

-

George

GeorgeD · Post by **GeorgeD** » July 20th, 2006, 4:54 pm

Lincoln Brigham wrote:I rowed a PB 1:36.6 500m. Then I spent the next 40 minutes trying to cough up my left lung.

Well done Lincoln, what was it before

George

tennstrike · Post by **tennstrike** » July 20th, 2006, 6:15 pm

2K @ 1:55.3
2k @ 1:54.1
2K @ 1:53.3

Unfortunately, the first was an aborted re-try at 7:16. Essentially handle down for 10 or more seconds with 500 left at 1:49.3. If I'd had it in me, I was right on plan, to come in the last 500 at 1:48. Just ran out of breath. I did pull in after the wait at 1:51, however.

Only warmed up with a light (2:30) 2K. I think I need at least a quick 1k in addition or even a 1:59 2K AND a 1K to get the juices (and breath) flowing.

johnlvs2run · Post by **johnlvs2run** » July 20th, 2006, 6:23 pm

George,
It was actually 58:40.

I went quite a bit more easily and faster than yesterday,
so will see about going farther the next time.

GeorgeD · Post by **GeorgeD** » July 20th, 2006, 6:24 pm

tennstrike wrote:2K @ 1:55.3
2k @ 1:54.1
2K @ 1:53.3

Unfortunately, the first was an aborted re-try at 7:16. Essentially handle down for 10 or more seconds with 500 left at 1:49.3. If I'd had it in me, I was right on plan, to come in the last 500 at 1:48. Just ran out of breath. I did pull in after the wait at 1:51, however.

Only warmed up with a light (2:30) 2K. I think I need at least a quick 1k in addition or even a 1:59 2K AND a 1K to get the juices (and breath) flowing.

Hi tennis...., i think if you are chasing something like a PB on a 2k then 3 -4k warmup is essential. The advantage we have doing these in our own time of course is that we dont risk having to sit around after the warmup before we start our piece.

What were your splits and rate like for the first 1500 of your 'attempt'

George

ps Well done on doing the next 2

GeorgeD · Post by **GeorgeD** » July 20th, 2006, 6:28 pm

John Rupp wrote:George,
It was actually 58:40.
I went quite a bit more easily and faster than yesterday,
so will see about going farther the next time.

John does that imply you are running 'up into' a canyon till you feel the time is right and then coming back out? What are the conditions underfoot and around you - dont suppose a picture is possible??

George

Lincoln Brigham · Post by **Lincoln Brigham** » July 20th, 2006, 6:30 pm

GeorgeD wrote:
Lincoln Brigham wrote:I rowed a PB 1:36.6 500m. Then I spent the next 40 minutes trying to cough up my left lung.
Well done Lincoln, what was it before

George

1:37.0
Toughest part was staying on the seat. No finess, just pull like hell.

johnlvs2run · Post by **johnlvs2run** » July 20th, 2006, 7:18 pm

GeorgeD wrote:John does that imply you are running 'up into' a canyon till you feel the time is right and then coming back out? What are the conditions underfoot and around you - dont suppose a picture is possible??

George

George,
Here is a view from the top of the canyon where it meets hwy 166. Santa Maria is on the other side of the river, mostly dry at this time of year, near the top. My house is a mile from the river. The footing is asphalt road all the way, sometimes slanted a bit but mostly quite good. I keep my eyes looking up ahead a ways in case of snakes. So far I've not seen any except a small one that had been run over a few years ago. Yesterday a guy was spraying his field from a tractor about 30 yards from the road, so I went earlier today. There is a bit of traffic, perhaps 1 or 2 cars go by me in each mile. I like the hill and that's the only reason that I run it.

http://i2.photobucket.com/albums/y41/jo ... iabcr1.jpg

There's another canyon that is 7 miles from my house that has 15 and 20 percent grades. On that one I am mostly concerned about cats, the cattle that run loose, and the occasional pit bull or odd person, though most of the people driving by have waved at me and been quite friendly when I've run there. The good thing is less traffic and they take their time going through, because of the hills and curves. When I get fit enough I might give that one a go now and then.

tennstrike · Post by **tennstrike** » July 20th, 2006, 7:24 pm

GeorgeD wrote: What were your splits and rate like for the first 1500 of your 'attempt'

1st 500 - 1:50.0 @ around 28-29 SPM
2nd 500 - 1:49.1 @ 29 SPM
3rd 500 - 1:48.9 @ 28-29 SPM

The natural rate seemed more like 29, but to relax I was making a conscious effort during the third 500 to pull a little slower at 28 to keep breath. Only slightly harder pull but much easier breathing.

One thing that did kind of mess me up, I noticed after 100 meters that I was displaying time on the bottom of my PM2, not pace. So I had to reach up three times while pulling at 1:49 to push the button to change. I didn't lose any time, but it was somewhat disconcerting and it did throw me oiff a little and take a little breath.

I think I was doomed to not make it before I started. I had mentally accepted 7:16.9 as reasonable for where I am in my training. I only decided to re-try for 7:16 after reading your post today. My heart wasn't truly in it, I guess. I know I can probably pull 7:15. I'm just going to keep my training pace for 2 more months and go for 7:14. I also keep the drag at 142 for all distances both training and shooting for a PB.

My target training paces for today had been 1:54.4, 1:54.2 and 1:54.0 before I decided to change the first piece. That's why I was going for 1:53.2 on the third piece, to try and keep the average pace for the workout. I was pleased to come very, very close, despite the initial 1:55.3.

Jeff

johnlvs2run · Post by **johnlvs2run** » July 20th, 2006, 7:29 pm

George,
I ran to the end yesterday and today, with shorter versions though, not all the way from the house. The distance can be more or less, depending on how much I add on before heading out the canyon, or on occasion I've repeated the hill a few times.

GeorgeD · Post by **GeorgeD** » July 20th, 2006, 8:37 pm

John Rupp wrote:George,
I ran to the end yesterday and today, with shorter versions though, not all the way from the house. The distance can be more or less, depending on how much I add on before heading out the canyon, or on occasion I've repeated the hill a few times.

Great picture John and that looks like a great run, much better than the freeway!!! Sounds like the wildlife might add a little excitement tho but that would be fun in itself.

George

GeorgeD · Post by **GeorgeD** » July 20th, 2006, 9:07 pm

tennstrike wrote:
GeorgeD wrote: What were your splits and rate like for the first 1500 of your 'attempt'

1st 500 - 1:50.0 @ around 28-29 SPM
2nd 500 - 1:49.1 @ 29 SPM
3rd 500 - 1:48.9 @ 28-29 SPM

The natural rate seemed more like 29, but to relax I was making a conscious effort during the third 500 to pull a little slower at 28 to keep breath. Only slightly harder pull but much easier breathing.

One thing that did kind of mess me up, I noticed after 100 meters that I was displaying time on the bottom of my PM2, not pace. So I had to reach up three times while pulling at 1:49 to push the button to change. I didn't lose any time, but it was somewhat disconcerting and it did throw me oiff a little and take a little breath.

I think I was doomed to not make it before I started. I had mentally accepted 7:16.9 as reasonable for where I am in my training. I only decided to re-try for 7:16 after reading your post today. My heart wasn't truly in it, I guess. I know I can probably pull 7:15. I'm just going to keep my training pace for 2 more months and go for 7:14. I also keep the drag at 142 for all distances both training and shooting for a PB.

My target training paces for today had been 1:54.4, 1:54.2 and 1:54.0 before I decided to change the first piece. That's why I was going for 1:53.2 on the third piece, to try and keep the average pace for the workout. I was pleased to come very, very close, despite the initial 1:55.3.

Jeff

Jeff I have no doubt both statements are true - we doom our self with our doubts before we start, but your second comment is equally valid and I have no doubt we are both capable of going faster.

The success of that venture I believe will be making the attempt on the back of a good set of training sessions and a confident approach. I dont think you should focus on 'just' breaking 7:16 but focusing on pushing the boundaries of your trainings foundation - no limits

George

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