Great running guys. Hopefully you all saw the Coogan's results. NYAC is running fast! Hopefully we'll stack up well with them come club champs. Should be interesting. Anyway, this week I want you all to run a 3M, 2M, 1M workout. 3M at tempo pace, 2M at 10k pace, 1M at 5k pace. This is a pretty hard workout, but its over quickly. The last mile of the 2M will hurt and the last 1/2 mile of the 1M will hurt, but then you're done.
Outside of that workout, either the 8k this weekend or a tempo of 5-7 miles.
Hampson, Swift and Del if you do the workout: about 16:00 for the 3M, about 10:05-10 for the 2M, and about 4:55 for the mile (all on 59th street loop)
Vic and Walko, I would try and hang if you're feeling it. If not, back off.
Cote: 17:15 for the 3M, 10:50 for the 2M, and 5:10-15 for the 1M
Lauren: 18:45 on the 3M... NO FASTER, then 5:50 pace for the 2M and 5:40 pace for the mile.
Think I covered everyone.
For the tempo, just roll. Don't worry about time or pace. Go by effort.
Ok fellas, if I am healthy by Wednesday (should be) then I am up for the workout Wednesday night... let me know if that works. I can't do it any other night this week unfortunately.
I may try and join you guys for the workout. Think I may run 4miles at MP, then jump in with Cote for the 3at 1/2 and then 2. Cote, you going to be there? If so, we can time it so I end my 4 mile right before you start your 3M.
Man, I'm going to be toast for Saturday. Just letting everyone know... have VERY low expectations for me for that 8K. I'll be happy sub 29:00 with the way I'm expecting my legs to feel.
Yo, I got into work really early to take care of some stuff so I can go mid-day for my workout. So you guys won't see me this evening. Have a good one, though. Remember, the 3M should be pretty chill. Nice and relaxed... run smooth. The 2 mile should only be hard the last mile or so and the mile should be hard the last 1/2 mile. Feel free to run the first half of the last mile on pace and the last half you can pick it up as fast as you want if you really feel like pushing.
Del, I brought clothes for tomorrow and Friday, so we're on. I plan on crawling, though. I really want to recover as best I can for Friday while keeping the mileage high (15 over 2 runs tomorrow and 9 on Fri). So hopefully you're up for like 7:30-8:00 pace!
I say 3:00, but really, the jog from the 3 mile finish to the start will probably take more then that, and that's fine. The jog from the 2 mile finish to the start will take less then that, so take the extra time and make it a full 3:00 on that one.
I think I am also out for tonight guys... I don't know what it is I've been fighting off, but I had a real bad cold Friday and Saturday last week, thought I was better Sunday, but the last day and a half I've felt like crap again, I woke up this morning and I literally feel like someone put a 2x4 on the front and back of my head and started knocking my head between them furiously! It is not fun....
I am hoping it gets a bit better and I can get out for some easy miles tonight, but I'm not sure, and I definitely won't be working out.
Cool Mike, I hope to feel better tomorrow and should be good for Thurs and Fri morning runs.
The usual plan is I meet Mike on the East side of the 102nd St Transverse at around 6:40... let us know if you want to come with. I'm a maybe, based on how I feel today, but hopefully after a day of rest and good sleep I should be good to go tomorrow morning.
Yo, I'll be out tomorrow, but I'm going to crawl. To the point where I will not feel bad if you guys run off without me. I ran a long workout today, totally 15 miles when it was all said and done (2 up, 4 miles in 23:55, 2 miles in 11:30, 1 mile in 5:30, 2 miles in 11:45, 2 down) did 16 yesterday, a hard 10 on Monday, 21 on major hills on Sunday and 13 over major hills with 3 miles hard on Sat. My legs are toast.
Is anyone up for running tomorrow AM? I am still not feeling quite 100%, so am hoping to get out and do a longish progression day, rather than a formal tempo. Probably try to go 15 or so, with the middle/end working down to 5:20/5:30 for a couple miles.
Is anyone interested in that? I know that Rob and Mike are running the 8k in the morning (starts at 9?) I am not sure what time I'll get back from the big Patriot League final game tonight (GO PARDS!) but if it ain't too late, would anyone be up for starting the run at 9 and going easy while we watch those guys, then picking up towards the end of 15 miles?
The 8k actually starts at 8am. Given the early start, horrendous conditions predicted, and the fact that you will be depressed from watching CJ embarrass Lafayette on national t.v. I wont feel slighted if you don't make it out to watch.
Conto what is your race day plan?? I might be up for a longish cool down or something. -Rob
I might be down Del. I have been pretty sick this week too--bronchitis and sinus infection--so the last couple of days of running have not been great. I will let you know tonight or tomorrow morning if I will make it out.
I also am 50% in...trying to figure out a solution to the being wet and taking the subway home problem. It would be nice to do a longish progression/tempo with some people though...
I'll probably be out there. I'm thinking of doing the tempo, but as Conto said it will be pretty controlled and untimed or maybe a small part of it will be timed.
Yo fellas, nice job in the 8k this morning in some pretty terrible weather. Nice 2nd place for Rob and good solid showings mid marathon training by both Conto and Ray... Good stuff.
Anyway, in liue of moving the clocks ahead tonight, I'm gonna give myself an extra half hour on the normal time frame for tomorrow, but I'll be out at the spot at 10:30 for anyone who wants to come with. I did a 13 mile progression today, but hope to get in a decent longish day tomorrow. Let me know if anyone plans to get out.
FYI Rob only lost to the 4th place finisher at the 2004 Oly marathon trials. What the hell is Trent Briney (of Rochester Hills, MI) doing in NYC? Maybe he just moved here or something. Nice job fellas. I imagine that last mile sucked a lot of something.
Conto, did the dinosaur get you or did Ray have a monster kick? I don't remember him being too close to you with 1.5 miles to go.
Haha.. that is really funny you said that Walko. So here's my race summary.
Actually felt good on my warmup and was cursing the weather, cause thought this could be a PR day. Went out well, in 8th, slightly behind Honnercamp. Went 5:23 or so at the mile and got a nice cheer from Walko. Came through 2 miles in 10:48 and was thinking sub 27:00, in that weather, would be really good considering a few weeks ago I would have been happy with 27:05 in perfect conditions.
Anyway, at around 2M my hip/hammy started to lock up. I struggled with it through 2.5, and slowed significantly between 2.5 and 3 to try and get it loose. This didn't help. At 3M (16:30) I stopped and stretched and decided Boston was more important then trying to work my leg over for an 8k in 39 degree horrible weather.
So Walko, I decided it would be nice to wait for Ray and run through the finish line together. When I saw you the second, I was quite miserable because my leg wasn't working right (it felt like a steel rod through my hamstring) and I was struggling to keep it straight and working in the cold. So when you screamed "Conto Do it for Dinosaur" that gave me a chuckle.
Anyway, after looking over my shoulder every couple hundred meters or so, wondering where the hell is Ray, I finally saw him. Slowed down some more to let him catch up, and stopped for a few seconds to stretch so he could. At this point it was maybe 500 meters to go or so. We ran together for maybe 200 meters, and I could tell he had no interest in jogging it in with me, so I told him to go ahead and he did.
Anyway, the time looks really bad (was doing tempo runs faster, starting at 5:50 and working down to mid 5:30s 3 months ago) but gotta chalk this one up to a bad hip/hamstring day. Very reminiscent of Corporate Challenge, which I bounced back from just fine.
Hopefully I'll feel OK this Sunday for the half. Gonna start very controlled, probably at MP, and decided as the race progresses what kind of effort I feel like putting in.
Author
Logged
