Greg Strosaker ran: Bottom line: 4 mile ...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

  • 9 miles
  • 01:03 time
  • 06:44 pace
  • 1176 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
good Wild, Wet, Windy Intervals 9.3 mi 01:03 06:44 pace

Bottom line: 4 mile warm-up with 4x15" strides, 5x600m @ 5K pace (5:45) with 200m float recoveries @ MP (6:30), 2.5 mile cool-down with 6x15" strides.
One element of the taper for me is shifting as many runs to lunch as possible to catch up on some sleep. This is the first set of 600's I've not run as hill intervals this cycle; original plan was to do them on the track (thus the 200m recoveries) but with doing them mid-day, I didn't want to interrupt any school activities. Not that any fool teacher would have their kids out in the rain and wind today, I hope. So I took these to the streets, running loops around the neighborhood next to us, which isn't nearly as flat as I recall.
This one always looks too easy on paper, so decided to spruce up the recoveries. Probably should have either left them at 300m w/ MP, or 200m w/ standard recovery pace, because this became too much. Results
600m pace 200m pace
#1 5:36 6:24
#2 5:40 6:15
#3 5:40 6:47*
#4 5:46 6:23
#5 5:48 6:26
* Had to take a one-minute extra standing recovery after this - next interval was heading into the wind and uphill, and there was no way I would have avoided puking had I not recovered a bit more.
Other than that little hiccup, it was a good workout, tough but short, felt good today (even the warm-up miles were sub-7:00). Threw in the strides on the cool-down to simulate surging late in the race, if need be.
Now debating if I'm going to have to cancel soccer practice tonight. Because of the rain, I mean - I'm fine. The Kinvara's, on the other hand, are soaked.

  • Mike S.
    Mike S.

    Great work out in the wind and rain

    about 2 years ago Like

  • Sarah G.
    Sarah G.

    Nice work in the rain and wind, Greg. I'm going with the, "run my regular route in reverse" plan to get a nice tailwind for my pace work tonight :)

    about 2 years ago Like

  • Ellen
    Ellen

    Sick

    about 2 years ago Like

  • Melissa C.
    Melissa C.

    nice!!!!!!!!!!!!!!11

    about 2 years ago Like

  • David S.
    David S.

    Nice rain run. Good thing the Kinvara's don't hold much water!

    about 2 years ago Like

  • Jenny J.

    MP is stupid fast! Incredible workout, Greg!

    about 2 years ago Like

  • Marcie M.

    What a great concept about pushing the runs to later to get some more sleep during the taper. Not sure if that will end up working for me schedule-wise but hadn't even considered that as an option. That one aspect is really starting to get me.
    Great workout today that for record looks tough to me on paper. Nicely done.

    about 2 years ago Like

  • Andrew A.
    Andrew A.

    This is a beautiful workout in the elements, Greg!

    about 2 years ago Like

  • Jim

    What a workout in any weather ... I think the other positive factor you will get by shifting the time of your runs is being more used to running in "daylight" (I know you didn't see much of it today) conditions more akin to the actual conditions then your usual predawn conditions.

    about 2 years ago Like1 person

  • Tim H.
    Tim H.

    It's so cool that you're able to get in over nine miles during lunch. Nice way to work some extra rest into your taper!

    about 2 years ago Like

  • Steve T.
    Steve T.

    I say cancel.

    about 2 years ago Like

  • Greg S.
    Greg S.

    @Steve, yeah, but I have their shirts to hand out before the game on Sunday. Will probably keep it if only for that reason. And if you don't practice in it, you can't play in it.

    about 2 years ago Like2 people

  • Mike
    Mike

    So you can be a fool and run in this weather, but kids can't play in it? Good running, Greg and excelelnt plan to switch to lunch runs and let you body rest in the morning.

    about 2 years ago Like

  • Matt
    Matt

    Great work Greg. sounds like you are embracing the taper well!

    about 2 years ago Like

  • Eva R.
    Eva R.

    That does sound like a tough workout and I bet those Kinvaras were a little squishy!

    about 2 years ago Like

  • Christian H.
    Christian H.

    Very nice! I thought about doing the MP float recoveries myself yesterday but ended up wimping out. Enjoy the extra sleep, no doubt it will benefit you greatly. Practicing in the rain will make men out of those kids!

    about 2 years ago Like

  • Stefan
    Stefan

    Crazy fast Greg! I always do shuffle/walk/jog recoveries otherwise I'm dead from 5K pace repeats. Never reached anywhere near puke threshold. Great idea catching up on sleep, you deserve it!!! :)

    about 2 years ago Like

  • Carla Jo C.
    Carla Jo C.

    Wow - That's some speedy intervals!! Great work in nasty weather conditions!!

    about 2 years ago Like

  • Salty O.
    Salty O.

    That's a tough workout, Greg! Nice job!

    about 2 years ago Like

  • Mindi G.
    Mindi G.

    That does not look easy at all to me on paper. Another tip off it couldn't have been easy: having to stop and take a breather to avoid puking. :) Nice work!

    about 2 years ago Like

  • Greg S.
    Greg S.

    The "on paper" I was referring to was just the 600m's with 300m slow recovery - I knew this one would be tougher (but didn't realize how tough).

    about 2 years ago Like

  • Mindi G.
    Mindi G.

    Aha. Yup, pretty bold to set recovery at MP for any intervals in my book. That is serious!

    about 2 years ago Like

  • James K.
    James K.

    Inspirational for sure!!

    about 2 years ago Like

  • David P.
    David P.

    Nice one Greg. That is similar to a workout that a 2:20 marathoner I knew used to do and swore by. It was shorter intervals though doing 12 x 200 at 5k pace with 12 x 200 at tempo pace for recovery. On paper your workout doesn't look hard but you never really get to recover with the MP pace and when it catches up to you it is over. Nice work.

    about 2 years ago Like

  • Penrhyn David Y
    Penrhyn David Y

    VERY strong running Greg!! Amazing pace my friend!!

    about 2 years ago Like

  • Tom S.
    Tom S.

    Those recoveries are incredibly fast, my friend. I tend to recover at MP (+) 45 seconds! No wonder you almost lost it. Enjoy the mid-day running over the next few weeks.

    about 2 years ago Like

  • Andy F.

    Great intervals Greg!

    about 2 years ago Like

  • Beep Beep
    Beep Beep

    Another busy day in the land of a busy runner..As always, your results are remarkable - Hard work pays off! I think you deserve a new pair of (dry) Kinervas..just sayin...

    about 2 years ago Like

  • Gil
    Gil

    All this work and coaching? Hope practice gets canceled to allow your body to recover:)

    about 2 years ago Like

  • Lynn
    Lynn

    Excellent speed work Greg and I like how you are working these runs so you can get more rest at night too!

    about 2 years ago Like

  • Vern M.
    Vern M.

    Hmmm... doesn't look easy, even with the un-spruced recoveries! A tough workout, very well done, Greg!

    about 2 years ago Like

  • Fred B.
    Fred B.

    I like the additional sleep! Not sure I am in agreement on this workout. Man, that's a tough one. I guess my question is, what was the purpose? Was it turnover, endurance or both? I don't think getting to a puking state is all that good in training. Maybe at the end of a 5K or less race.

    Great job getting it in!

    about 2 years ago Like

  • Keith S.
    Keith S.

    Thats way too technical for me Greg, great session , no pain no gain here I think

    about 2 years ago Like

  • Greg S.
    Greg S.

    @Fred, as designed, it's a turnover workout. I wanted something a little more (to me, strides are for turnover) so added the short/fast recoveries to make it more of a VO2max effort - not that either is that critical at this stage.

    about 2 years ago Like

  • Fred B.
    Fred B.

    Greg - I wasn't trying to be non-supportive. I am a huge Greg S. fan! Just curious on the choice of workouts at this stage. Thanks for the explanation!

    about 2 years ago Like1 person

  • Maryjo Powrozek R.
    Maryjo Powrozek R.

    Really impressive speed! Enjoy the sleep!

    about 2 years ago Like

  • Darren C.

    That's a great mix Greg. Always learning from your workouts. Also like the sleep-in-during-taper variation. Might mix a few of those in myself.

    about 2 years ago Like

  • Erin
    Erin

    You know, I played soccer competitively for 14 years and some of my best memories from practice are of those rainy days when we did diving headers for at least 30 minutes at a time. We loved it and were tougher for it. Covered in mud from head to toe. Those were the best! Hope you didn't cancel. Also, super workout--looks really tough. Way to push through and yay for sleeping in! Strides are really great.

    about 2 years ago Like

  • Jeffrey K.
    Jeffrey K.

    I love intervals...but you take them to a different level

    about 2 years ago Like

  • Greg S.
    Greg S.

    Thanks all - @Erin, I didn't cancel, and it only drizzled a little. I played soccer for 14 years as well, best game memory I have was from a downpour, after scoring a goal I did a belly dive and slid 15 yards down the field.

    about 2 years ago Like