24:13 was my last timed 5k; that was back in March. So, there is an improvement. I just badly want to beat Kenny! He got a 21:58.
I guess it was my lungs more than my legs this time; thanks to your method my legs don't give out after about 2 miles. It's hard to describe, but longer distances wreek havoc on me mentally. Any suggestions?
what do fear from long distances? you obviously have the stamina/endurance to complete the task. you want to know what to do, here it is: follow the w.o.d. here on this site daily. no second guessing or reprogramming. this is programmed to breed results. then two days a week we can do "runs" for picking or speeding up your "run time." call this endurance training if you will. i can start to program that onto the site
I don't fear anything about it, just get psyched out for some reason; maybe there's a hint of fear of having to stop and walk, but I should push that envelope.
I'll follow the site verbatim. There is a lot of running, and I can imagine that's purposeful. Thanks for being willing to post more things for endurance, etc. Hopefully I can do a workout with you some time soon.
it is purposeful, however i need to program rowing as well. that is a whole different world than running. did you have to stop and walk with this 5k? i would assume not, unless cramping became an issue. if your following verbatim that is good. having now gone through the running cert, i would need to check your running technique again and see what it is. do you have another run for distance coming up? i would love to workout again, with you, terry and todd, that would so great. let's make it happen.
No walking; that and not falling over at the end make me believe I could have done better. I'm doing another 5k in mid-November here in White Marsh-about 15 minutes away. After that, the Bel Air Turkey Trot on Thanksgiving Day.
Doing another group workout would be great. I'm in!
if you really want to do better, let's back off on workouts 2 weeks prior to the event. what is the exact date of the first 5k? plus leading up to the race, we will NOT cover that distance in one shot. no matter how much practice you may think you will need at it. are we clear?
No not at all, taper off in terms of how many times a week. Are you following 3 on 1 off or something different? I want at least 3 days off before and some light jogging on the day before. Not looking for any distance, just 20 minutes of light jogging. Continue hitting the workouts hard up until Halloween. Then go 2 on 2 off. Stay away from 'hero' workouts during that time. I will post endurance training specific if you were going to handle more distance. The workouts already should breed results for 5-10-15k as is.
I'm doing more of a 1 on, 1 off thing. It all depends on my schedule; when I can get a workout in-or if I'm not getting sick from all the kids I teach-I do it.
Gotcha about the workouts. I think that was also one of my flaws: I did a "girl" workout the day before and got about 4 hrs. sleep. Thanks for posting things.
14 comments:
Hey Dude, these workouts are killers! FYI: brought my "Barbara" time down from 51:37 to 30:06! So close to sub 30! Baltimore Marathon 5k tomorrow.
Your Welcome!!!
that is a great 'barbara' time. are you running? going away this weekend to w. va.
Thanks! 23:08 was my 5k time. Not too bad. I really want a quicker time. How do I do this??
what gave out on the run? what was your last 5k time compared to this one?
24:13 was my last timed 5k; that was back in March. So, there is an improvement. I just badly want to beat Kenny! He got a 21:58.
I guess it was my lungs more than my legs this time; thanks to your method my legs don't give out after about 2 miles. It's hard to describe, but longer distances wreek havoc on me mentally. Any suggestions?
what do fear from long distances? you obviously have the stamina/endurance to complete the task. you want to know what to do, here it is:
follow the w.o.d. here on this site daily. no second guessing or reprogramming. this is programmed to breed results. then two days a week we can do "runs" for picking or speeding up your "run time."
call this endurance training if you will. i can start to program that onto the site
I don't fear anything about it, just get psyched out for some reason; maybe there's a hint of fear of having to stop and walk, but I should push that envelope.
I'll follow the site verbatim. There is a lot of running, and I can imagine that's purposeful. Thanks for being willing to post more things for endurance, etc. Hopefully I can do a workout with you some time soon.
it is purposeful, however i need to program rowing as well. that is a whole different world than running. did you have to stop and walk with this 5k? i would assume not, unless cramping became an issue.
if your following verbatim that is good. having now gone through the running cert, i would need to check your running technique again and see what it is.
do you have another run for distance coming up?
i would love to workout again, with you, terry and todd, that would so great. let's make it happen.
No walking; that and not falling over at the end make me believe I could have done better. I'm doing another 5k in mid-November here in White Marsh-about 15 minutes away. After that, the Bel Air Turkey Trot on Thanksgiving Day.
Doing another group workout would be great. I'm in!
if you really want to do better, let's back off on workouts 2 weeks prior to the event.
what is the exact date of the first 5k?
plus leading up to the race, we will NOT cover that distance in one shot. no matter how much practice you may think you will need at it. are we clear?
Crystal clear. The date is Saturday, Nov. 15. So, if I understand correctly, no crossfit workouts beginning the 1st of November?
No not at all, taper off in terms of how many times a week.
Are you following 3 on 1 off or something different?
I want at least 3 days off before and some light jogging on the day before. Not looking for any distance, just 20 minutes of light jogging. Continue hitting the workouts hard up until Halloween.
Then go 2 on 2 off. Stay away from 'hero' workouts during that time.
I will post endurance training specific if you were going to handle more distance. The workouts already should breed results for 5-10-15k as is.
I'm doing more of a 1 on, 1 off thing. It all depends on my schedule; when I can get a workout in-or if I'm not getting sick from all the kids I teach-I do it.
Gotcha about the workouts. I think that was also one of my flaws: I did a "girl" workout the day before and got about 4 hrs. sleep. Thanks for posting things.
so how many workouts a week?
the lady workouts aren't quite as bad as the heroes.
the way i look at it we already shaved off a minute without running too much in terms of long-slow distance. the time will just keep "melting" off.
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