- Site:
- http://predawnrunner.com
- Miles:
- 7855 total / 1050 in 2013
- Goal:
New marathon PR at Akron 2013, and help others while building Team Predawn Runner along the way.
Greg Strosaker ran: Bottom line: 3 mile w...
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- 11 miles
- 01:17 time
- 07:13 pace
- 1366 calories
- details
Bottom line: 3 mile w/u, 6x1K w/ 3:37 goal (5:45 pace) and 400m recoveries (3:39, 3:37, 3:34, 3:33, 3:37, 3:38), 2.5 mile c/d.
Took these intervals to the roads today, in a generally-flat neighborhood. Though the last interval was a challenge, the shorter-than-usual recoveries and slight uphill had me fighting to hold pace the whole way. Nervous as always about this type of workout, but didn't feel as tough as expected. Cool out this morning, no wind, great conditions for this workout.
First speed session in the Kinvara 3's, and I loved them.
The other upside to being sick the past weekend was that it helped me get down to race weight (at least where I was last year). Hopefully I can keep it around there the next 5+ weeks.
And we are now the proud owners of 3 African dwarf frogs, acquired after my 4yo son played with a toad in our yard for 40 minutes a few weeks ago. Hope I don't disturb them with my early morning routine.
Great speed session this morning! Congrats on the new additions! Do they have names?
9 months ago • Like
Great work Greg! I just tested out the K3s yesterday too - love them! Glad you're feeling better!
9 months ago • Like
Very nice 1k's, Greg. Seriously, this is a good workout, I"m familiar with this distance :) I've got my 2nd pair of Kinvara 3 and 5th overall being delivered today.
9 months ago • Like
Excellent job on the intervals, I can imagine holding a 5:45 pace on the roads (or anywhere for that matter) would be VERY challenging! Nice to be at race weight too, that bug sped that up nicely. :) Have fun with the frogs, I just got suckered into getting a my boys a fish. They like to put too much food in the bowl and then I get to clean it. :)
9 months ago • Like
Great job, Greg!
9 months ago • Like
Nice speed work Greg! Can't wait to take my new shoes out tomorrow as well.
9 months ago • Like
Thanks all - @Jenny, they are Yoda (from 9yo son), Speedy (from 7yo son and future runner), and Hoppy (from 4yo son, aka "Captain Obvious").
9 months ago • Like
Great work Greg. That V02 Max workout is tough. Nice to hear that you are enjoying the Kinvara 3s, I'm really liking mine too.
9 months ago • Like
I have four Aftican Dwarf Frogs! Good times!! I LOVE the names ! Ours are Joe, Fred, Phineas & Ferb. awesome speed workout too!!
9 months ago • Like
Awesome street intervals, Greg. Race weight has to feel good, despite how you got there.
9 months ago • Like
Great job Greg
9 months ago • Like
Quality workout as usual, Greg. I've had a bit of a cold this week myself, and am hoping it, too, translates in to dropping a couple of pounds. I get looks when I talk about getting to a race weight, but a couple of digits makes a huge difference. BTW, congrats on launching your coaching services. The guidance will be invaluable to those that seek to learn from your experience.
9 months ago • Like • 1 person
I misread that and thought it said "3 Afghan Dwarf Dogs" and yelped out loud...glad the Kinvara's are rocking for you, and, yes, I have always said there is no better way to prepare for swimsuit weather than to get a really bad stomach virus. Well done as usual!
9 months ago • Like
Great intervals this morning! It was sort of chilly this AM, but I guess it is better than the heat.
9 months ago • Like
Great speed work Greg!
9 months ago • Like
Great intervals--and solid run for you. Glad you loved the Kinvara 3's. I want to love mine and wear them for the longer runs for the cushioning but they really seem to flare up my Achilles. And now I need to Google an image of an African Dwarf Frog.
9 months ago • Like
Brilliant splits Greg (and ones I can understand!!!) -- looks like we're working off of the same training paces. 1kms are a nice distance for these and it's a great sign they didn't feel as tough as feared. Looking good!!
9 months ago • Like
Really strong intervals Greg, I think the time off although you were sick did your body well for healing and recovery.
9 months ago • Like
Solid intervals this morning, Greg! Definitely great conditions out there for a workout like this.
9 months ago • Like
Very nice speedwork Greg.
9 months ago • Like
wow those are some solid intervals. Nice job! I wonder though, why the street and not the track, just preference?
9 months ago • Like
Great work Greg. I remember how tough the 1ks can be. Way to fight to hold the pace. Have fun with the frogs, as much fun as you can have with them. They aren't too cuddly. Love the names. Had to smile at el capitan obvious :)
9 months ago • Like
Great 1k intervals, look like your body got a much needed rest while you had the bug.
9 months ago • Like
Way to nail the intervals!
9 months ago • Like
It is always nice to get the interval sessions out of the way. You shouldn't have a problem keeping weight with the miles that you are doing.
9 months ago • Like
Nice Greg! I love running my intervals and repeats on the road. We race on the road, might as well train on it. Super speedy there my friend.
9 months ago • Like • 1 person
Thanks all - @Christian, I like to mix the intervals up, and in fact I used to do all of my intervals on the roads. The track is pretty new to me (at least in post-high school days).
9 months ago • Like
Nice intervals, Rob. Your speed is inspiring, and your frogs' names are awesome.
9 months ago • Like
Sounds like a really tough workout, especially on the roads! Great job hitting your paces!
9 months ago • Like
Those are mighty impressive!
9 months ago • Like
You are such great fast early morning dad:) (try saying that fast 3 times)
9 months ago • Like
I like how you do intervals on the road -- more like race conditions than the track. Seems like you should test your coaching abilities on those frogs and see how they do in competition. (I'm thinking of the Mark Twain story, "The Celebrated Jumping Frog of Calaveras County").
9 months ago • Like • 1 person
Nice! What race are you training for?
9 months ago • Like
Great speedwork Greg!
9 months ago • Like
Thanks all - @Mindi, training to defend my Towpath Marathon title from last year. Doing what I can, but it all depends on who shows up on that given Sunday (same day as Chicago).
9 months ago • Like
Aha - Well it sure sounds like training is going well. Hopefully the next few weeks prior to taper will continue to be really strong.
9 months ago • Like
Great speed work!! And congratulations to the additions to the family... Grandpa??? :))
9 months ago • Like • 1 person
Wayo to knock out those 1K repeats, Greg!
9 months ago • Like
Great 1000s, Greg!
9 months ago • Like
those unpleasant GI illnesses can have some pleasant side affects... mine last summer helped me temporarily kick my caffeine addiction :) awesome workout!!
9 months ago • Like
interesting to me that even someone as fast and been running a long time still gets nervous before a key workout.
9 months ago • Like
Excellent work Greg! Just as you commented to a friend the other day that 400's beg to be done on a track, 1K and above to me are so perfect for some hoody running! Great execution, especially if there was a slight incline to deal with!
9 months ago • Like
Thanks all - @Jason, I can count on one hand (two fingers?) the number of interval workouts I've done this year, so they once again feel pretty new to me.
9 months ago • Like
awesome speed workout!!
9 months ago
Impressive intervals despite the nerves! I like switching these up to the roads occasionally too. Glad someone more experienced than myself also gets nervous before workouts occasionally :)
9 months ago • Like
Great looking splits Greg. Good sign that they didn't feel tough -- perhaps the downtime was a good thing.
9 months ago • Like