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Quote from: Joe on March 30, 2018, 09:29:50 am

30-03-18

Notes

Feel trashed today, oof, despite 9 hours of decent sleep. Hip musculature in particular is sore, given the JJ stuff + sprints for first time in ages, though it's kinda nice, haha. Not surprised but golly it has hit me. Will see how i feel tomorrow -- may pysh the workout to Sunday. Pretty hyped to do it  though, so may just go for it tomorrow.

Think I would be smart to take today as a full rest day (though I'll be on my feet in the kitchen most of the day) so nixing the calisthenics.

Chag sameach/have a good Good Friday y'all.

Pesach! (sorry I googled it, think it's a good response?)

Pesach sameach!

31-03-18

Workout

Run --

Warmup - 1.2mi @ 8:30 + 5 strides of 50m

Workout - 8 x (400 @ ~1:37 + 400 @ ~1:47) [so this was 4mi in 27:03, because I didn't get the paces quite right every time, for an average pace of 6:45/mile]

Cooldown - 2.15mi @ 9:30

Notes

So I did a half marathon specific workout I found on that blog I posted about recently: http://nateruns.blogspot.com/2015/01/workout-wednesday-400400-alternations.html

The blog post said to aim for 6-8 miles for half marathon, but I guess I will build to that over the coming weeks. I am still pretty new to running these sorts of paces, before this I'd only done 8 miles total a <7:00 pace, and not that many more at <7:20.

The idea is to alternative 400s such that the average pace is your target half marathon pace (so here it was 6:45, for a 1:28:30 half marathon). The fast 400s should be 20s/mile faster than target pace, and the slow "rest" 400s at 20s/mile slower. The "rest" pace isn't exactly slow for me, since that works out to like ~7:00-7:05 pace.

I really liked this workout! That's 4 miles of hard running, half of which was at ~6:20ish pace. I got better at finding the rhythm/pace without having to check my watch at 200m with time, though if you look at Strava you can see I blitzed the first 400 in 1:24, lol. But yeah, hitting 16 laps in basically 27 flat without going totally balls to the wall is pretty great.

Also, I picked up a cheap pair of Kinvara 8s since they're a pretty old shoe by now. Quite liked them! Feel super light, though I guess they're not really that much lighter than my Escalantes. They're a much firmer/more responsive ride, which is nice to have as a contrast. Bit better lateral stability, which makes them better suited for track work. Anyway, glad to have a second pair of shoes in the rotation (excl. my racers).

Actually went into this workout still feeling a little sore. It was also raining and the track was soaking wet, so all things considered I feel good about the result of this workout.

Big thing to improve at with this session pacing wise: I would slow down too hard when transitioning from the fast 400 to the rest 400, and then not pick it up until like 200m into the rep. More even "rest" reps would probably help me actually recover a bit more during then and help me extend the workout.

Easy run tomorrow to get over 30mi!

02-04-18

Workout

Run -- 4.07mi in 36:58 [9:04 pace]

Notes

Bit of an odd run. Still quite sore and thought about taking a rest day, but figured since I need to get my miles in early this week I should still head out. First mile was quick at an easy effort [8:04, 150bpm] but from there I died and needed to keep is super slow -- kind of odd to me. I think I need to be better about taking first mile super chill anyway.

Still, I need to recovery properly before my moderate pace long run. Might push that to Wednesday and take another easy one tomorrow. Shall play that by ear.