Tempo Run - 3/4 mile @ 00:09:00
Slow and steady. Just getting back into it.
Showing posts with label Tempo Run. Show all posts
Showing posts with label Tempo Run. Show all posts
Wednesday, June 28, 2017
Wednesday, April 26, 2017
Wednesday, April 19, 2017
Conditioning. Week 4. Tempo Run
Tempo Run - 1 mile @ 11:38
Ended up pushing a little too hard, and matched the pace from the interval runs. Need to pull back a little bit.
Ended up pushing a little too hard, and matched the pace from the interval runs. Need to pull back a little bit.
Wednesday, April 12, 2017
Conditioning. Week 4. Tempo Run
Tempo Run - 3/4 mile @ 7:41
Reset to keep Tempo Run distance in-line with the intervals.
Reset to keep Tempo Run distance in-line with the intervals.
Monday, March 27, 2017
Monday, October 17, 2016
Texas Method Team Training. Week 3. Recovery Day and Tempo Run
BW - 224
Squats - 235X5, 5
Press - 105X5, 5, 5
Pulldowns - X10, 10, 10, 10 (to a top set)
Tempo Run - 2.5 miles, 00:27:00 (00:10:43/mile)
All good. Except I got a stitch in my side on the run starting around minute 23. Not sure if that's because I've slacking on getting conditioning in more than 1X a week.
Squats - 235X5, 5
Press - 105X5, 5, 5
Pulldowns - X10, 10, 10, 10 (to a top set)
Tempo Run - 2.5 miles, 00:27:00 (00:10:43/mile)
All good. Except I got a stitch in my side on the run starting around minute 23. Not sure if that's because I've slacking on getting conditioning in more than 1X a week.
Monday, October 10, 2016
Texas Method Team Training. Week 2. Recovery Day and Tempo Run
BW - 223
Squat - 235X5, 5
Press - 110X5, 5, 5
Pulldowns -
X10, 10, 5 (to a top set)
X8 (back-off, AMRAP set)
Tempo Run - 3 miles @ 00:34:00
Ab strain still making squatting a giant pain in the ass.
I'll probably stay at this press weight for recovery day. Feels like it's getting a bit hard for this day.
Generally feeling weak on this day. I was supposed to do 4 sets of pull-downs to a top-set, but only got half way through the 3rd set.
Tempo run went fine, though.
Squat - 235X5, 5
Press - 110X5, 5, 5
Pulldowns -
X10, 10, 5 (to a top set)
X8 (back-off, AMRAP set)
Tempo Run - 3 miles @ 00:34:00
Ab strain still making squatting a giant pain in the ass.
I'll probably stay at this press weight for recovery day. Feels like it's getting a bit hard for this day.
Generally feeling weak on this day. I was supposed to do 4 sets of pull-downs to a top-set, but only got half way through the 3rd set.
Tempo run went fine, though.
Monday, October 3, 2016
Texas Method Team Training. Week 1. Recovery Day and Tempo Run
BW - 224
Squats - 230X5, 5
Press - 105X5, 5, 5
Pull-Downs - X10, 10, 10, 8 (to a top set)
Tempo Run - 2.65 miles @ 00:30:00
My intention for this program is to put Tempo Runs the day after Intensity and Volume days. That didn't work out this week, so I tried doing it after my Recovery work-out. Proved to be no trouble at all. I didn't go in with a target pace. Just wanted to hit a comfortable jog, 15 minutes out and 15 minutes back. The cool thing is this pace ended up being a little bit faster than my last, sub-race pace runs leading up to the 5K. And felt easy.
Squats - 230X5, 5
Press - 105X5, 5, 5
Pull-Downs - X10, 10, 10, 8 (to a top set)
Tempo Run - 2.65 miles @ 00:30:00
My intention for this program is to put Tempo Runs the day after Intensity and Volume days. That didn't work out this week, so I tried doing it after my Recovery work-out. Proved to be no trouble at all. I didn't go in with a target pace. Just wanted to hit a comfortable jog, 15 minutes out and 15 minutes back. The cool thing is this pace ended up being a little bit faster than my last, sub-race pace runs leading up to the 5K. And felt easy.
Friday, September 23, 2016
Hybrid Training. Week 11. Short Tempo Run (Race Week Taper)
Tempo Run: 1 mile; 8:53
Last, race pace run before the race. Went short distance, and slightly above pace.
Last, race pace run before the race. Went short distance, and slightly above pace.
Thursday, September 8, 2016
Hybrid Training. Week 9. Tempo Run
Tempo Run: 3.25 miles; 37:40
I came in almost exactly 50 seconds over target here. Most of that happened in the first half mile where I got behind by 20 seconds. It took me a long time to settle into a pace close to target. Finding pace continues to be the biggest challenge for the tempo runs.
I've got one more tempo run next week, shooting for 2.5 miles as race pace (so 25 min.) and then I'll taper for the race at the end of September.
I came in almost exactly 50 seconds over target here. Most of that happened in the first half mile where I got behind by 20 seconds. It took me a long time to settle into a pace close to target. Finding pace continues to be the biggest challenge for the tempo runs.
I've got one more tempo run next week, shooting for 2.5 miles as race pace (so 25 min.) and then I'll taper for the race at the end of September.
Tuesday, August 30, 2016
Hybrid Training. Week 8. Tempo Run
Tempo Run: 2.75 miles; 31:44
Came in 18 seconds over time. This was a brand new pace, and it was hard to get it "into my body." So the first 1/4 mile was way too slow, and I spend the rest of the run trying to catch back up gradually. Also, doing all the math in my head on the fly for making up a 2:51, 1/4 mile pace sucks as the fatigue builds.
Came in 18 seconds over time. This was a brand new pace, and it was hard to get it "into my body." So the first 1/4 mile was way too slow, and I spend the rest of the run trying to catch back up gradually. Also, doing all the math in my head on the fly for making up a 2:51, 1/4 mile pace sucks as the fatigue builds.
Monday, August 22, 2016
Hybrid Training. Week 7. Tempo Run
Tempo Run: 3.5 miles; 45 minutes
That's gotta be both a time and distance PR for non-stop running. Now it's time to start progressing it. I will reset to 2.5 miles. I'm going to make a bigger jump than I would have expected, but based on some articles I've found on runners world, etc., it may be in range of what is recommended. I'm going to jump from a ~00:12:50 mile pace to a ~00:11:25 miles pace. Progress distance from 2.5 to 3.5 miles at that pace, and if that works out, I should be in range to jump to my goal of a 5K in 30 minutes.
We'll just have to see how the pace jump works for me. For theses first weeks when progression was focused solely on distance, I forced myself to keep to about the slowest possible pace without walking. There were often times 1/2 way through a run when I felt like I could have still increased the pace, so we'll see.
That's gotta be both a time and distance PR for non-stop running. Now it's time to start progressing it. I will reset to 2.5 miles. I'm going to make a bigger jump than I would have expected, but based on some articles I've found on runners world, etc., it may be in range of what is recommended. I'm going to jump from a ~00:12:50 mile pace to a ~00:11:25 miles pace. Progress distance from 2.5 to 3.5 miles at that pace, and if that works out, I should be in range to jump to my goal of a 5K in 30 minutes.
We'll just have to see how the pace jump works for me. For theses first weeks when progression was focused solely on distance, I forced myself to keep to about the slowest possible pace without walking. There were often times 1/2 way through a run when I felt like I could have still increased the pace, so we'll see.
Monday, August 8, 2016
Hybrid Training. Week 6. Tempo Run and Light Upper
Saturday:
Tempo Run - 3 miles @ 00:37:00
Sunday:
BW - 225
Bench - up to 175X2, 2
CG Bench, TUT (5/0/0) - 155X4, 4, 4
Rope Face-Pulls - X20, 15, 15 (straight-weight)
super-set with
Rope Stiff-Arm Pushdowns - X20, 15, 11 (straight-weight)
BB Drag Curls - up to 70X5, 4
Hit my distance on the tempo run this weekend, which is great. Next week I'll push to 3.5 miles, and then look to reset to 2.5 miles and start increasing pace.
Bar moved pretty well with 175 on speed bench. Final rep was probably too slow.
Tried the TUT close-grips with an explosive concentric; similar to what I did in Columbus with Matt Wenning. Felt good. Final reps on each set were getting pretty hard.
Supersetting the facepulls with straight-arm pushdowns using the rope attachment for both and the same weight was interesting. Pre-fatiguing the rear delts, I discovered I could "feel" them in the pushdowns, and with a slight alteration I could "remove" them from the movement which also made the movement more difficult. I'll look to keep this one in the rotation and see what pans out.
I guess I did drag curls a couple of times in 2011. That must have been when I first started and was doing the DeFranco program. I found this a challenging movement to get down. Focused on keeping the shoulders down so that I wasn't doing a shrug/row hybrid. By the end, it started to feel close to right.
Friday, July 29, 2016
Hybrid Training. Week 5. Tempo Run
Tempo Run: - 2.5 m. @ 34:00
That went pretty well. Although very slow, I never stopped or walked.
Similar to my last tempo run, everything sucks for the first mile or so, and then the pain in my feet goes away, and I can kind of zone out. During the second mile, other aches and pains start to pop up (mostly around my hips), but they kind of subsided after a while. By the end, I felt like I could have kept going, and that seems good.
My legs and hips were very sore the rest of the evening. Not sure how much of that is the run, and how much of it is DOMS from lower body training the day before.
My plan is to hit the full 3 miles next week. Shoot for 3.5 the week after, and then reset to 2.5 at a faster pace.
That went pretty well. Although very slow, I never stopped or walked.
Similar to my last tempo run, everything sucks for the first mile or so, and then the pain in my feet goes away, and I can kind of zone out. During the second mile, other aches and pains start to pop up (mostly around my hips), but they kind of subsided after a while. By the end, I felt like I could have kept going, and that seems good.
My legs and hips were very sore the rest of the evening. Not sure how much of that is the run, and how much of it is DOMS from lower body training the day before.
My plan is to hit the full 3 miles next week. Shoot for 3.5 the week after, and then reset to 2.5 at a faster pace.
Monday, July 11, 2016
Hybrid Training. Week 3. Tempo Run
Tempo Run - 1.75 miles @ ~24:40
I don't have the stopwatch handy. It was 24:something. Was still going strong at this shuffling pace when I reached the end, and I didn't have any issues with the left adductor.
I don't have the stopwatch handy. It was 24:something. Was still going strong at this shuffling pace when I reached the end, and I didn't have any issues with the left adductor.
Thursday, June 30, 2016
Hybrid Training. Week 2. Tempo Run
Tempo Run - 1.5 miles @ 19:48
Target here was 19:00 even. Not sure what happened. I was on pace all the way through, and didn't slow, but I seemed to lose time in the 5th 1/4 mile.
Target here was 19:00 even. Not sure what happened. I was on pace all the way through, and didn't slow, but I seemed to lose time in the 5th 1/4 mile.
Wednesday, June 15, 2016
Hybrid Training. Week 1. Tempo Run
Tempo Run - 1.25 miles @ 15:45
Tried using an app last time to track my run live, but the results were shit. I pre-planned the route this time, and used my trusty digital watch to establish this new base line to progress from.
Tried using an app last time to track my run live, but the results were shit. I pre-planned the route this time, and used my trusty digital watch to establish this new base line to progress from.
Monday, June 6, 2016
Hybrid Training. Week 0. Heavy Lower and Tempo Run
Friday:
BW - 229
Squats -
up to 305X2
then 255X6, 6
RDL - up to 225X5, 5, 5
Hanging Legs -
BicyleX10
Knee RaiseX10
Bent Leg RaiseX10
Sunday:
Tempo Run - 1.3 miles @ 20 min.
Squats all moved well.
I was very, very careful with the RDLs as I've aggravated my low back issues being too aggressive with them in the past. I walked them out instead of picking them up, and I was facing a mirror so I could keep an eye on my chest position. After the 2nd set, I felt a kind of pulsing feeling around where I've had issues, so I did one more set and quit while I was ahead. No lingering back issues afterwards.
In the past, I've tried to jump right into full, straight-leg hanging leg raises and been frustrated. So I'm going to do a bit more of a progression here and try to work up to a quality straight-leg raise.
The tempo runs are supposed to be "slightly sub-pace," and varying between under- and over-distance. I haven't done any running besides intervals since June of 2014, and until this week, I hadn't even done intervals since August of '15. So I don't know what my pace is, and under-distance is my max without walking. I decided to get in the water "a toe at a time," and just did a loop around the park with the slowest possible gait that wasn't walking. Frankly, that I did it without having to stop and walk seems like an achievement.
My plan for this day right now is to alternate increasing the distance with increasing the speed. The "race pace" I will likely shoot for is a basic 10 min. mile. My best ever 1 mile time is 7:58. That was in 2012 @ ~205 BW. So I will work first on getting to 2 miles at a non-stop shuffle alternated with getting my mile pace closer to 10. Then I will put those together, and when I can get 2 miles in 21-25 minutes, I will start on increasing distance at that pace.
BW - 229
Squats -
up to 305X2
then 255X6, 6
RDL - up to 225X5, 5, 5
Hanging Legs -
BicyleX10
Knee RaiseX10
Bent Leg RaiseX10
Sunday:
Tempo Run - 1.3 miles @ 20 min.
Squats all moved well.
I was very, very careful with the RDLs as I've aggravated my low back issues being too aggressive with them in the past. I walked them out instead of picking them up, and I was facing a mirror so I could keep an eye on my chest position. After the 2nd set, I felt a kind of pulsing feeling around where I've had issues, so I did one more set and quit while I was ahead. No lingering back issues afterwards.
In the past, I've tried to jump right into full, straight-leg hanging leg raises and been frustrated. So I'm going to do a bit more of a progression here and try to work up to a quality straight-leg raise.
The tempo runs are supposed to be "slightly sub-pace," and varying between under- and over-distance. I haven't done any running besides intervals since June of 2014, and until this week, I hadn't even done intervals since August of '15. So I don't know what my pace is, and under-distance is my max without walking. I decided to get in the water "a toe at a time," and just did a loop around the park with the slowest possible gait that wasn't walking. Frankly, that I did it without having to stop and walk seems like an achievement.
My plan for this day right now is to alternate increasing the distance with increasing the speed. The "race pace" I will likely shoot for is a basic 10 min. mile. My best ever 1 mile time is 7:58. That was in 2012 @ ~205 BW. So I will work first on getting to 2 miles at a non-stop shuffle alternated with getting my mile pace closer to 10. Then I will put those together, and when I can get 2 miles in 21-25 minutes, I will start on increasing distance at that pace.
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