- Site:
- http://predawnrunner.com
- Miles:
- 8088 total / 1283 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: 4 mile ...
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- 9 miles
- 01:03 time
- 06:44 pace
- 1176 calories
- details
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.
Great work out in the wind and rain
9 months ago • Like
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 :)
9 months ago • Like
Sick
9 months ago • Like
nice!!!!!!!!!!!!!!11
9 months ago • Like
Nice rain run. Good thing the Kinvara's don't hold much water!
9 months ago • Like
MP is stupid fast! Incredible workout, Greg!
9 months ago • Like
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.
9 months ago • Like
This is a beautiful workout in the elements, Greg!
9 months ago • Like
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.
9 months ago • Like • 1 person
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!
9 months ago • Like
I say cancel.
9 months ago • Like
@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.
9 months ago • Like • 2 people
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.
9 months ago • Like
Great work Greg. sounds like you are embracing the taper well!
9 months ago • Like
That does sound like a tough workout and I bet those Kinvaras were a little squishy!
9 months ago • Like
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!
9 months ago • Like
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!!! :)
9 months ago • Like
Wow - That's some speedy intervals!! Great work in nasty weather conditions!!
9 months ago • Like
That's a tough workout, Greg! Nice job!
9 months ago • Like
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!
9 months ago • Like
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).
9 months ago • Like
Aha. Yup, pretty bold to set recovery at MP for any intervals in my book. That is serious!
9 months ago • Like
Inspirational for sure!!
9 months ago • Like
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.
9 months ago • Like
VERY strong running Greg!! Amazing pace my friend!!
9 months ago • Like
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.
9 months ago • Like
Great intervals Greg!
9 months ago • Like
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...
9 months ago • Like
All this work and coaching? Hope practice gets canceled to allow your body to recover:)
9 months ago • Like
Excellent speed work Greg and I like how you are working these runs so you can get more rest at night too!
9 months ago • Like
Hmmm... doesn't look easy, even with the un-spruced recoveries! A tough workout, very well done, Greg!
9 months ago • Like
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!
9 months ago • Like
Thats way too technical for me Greg, great session , no pain no gain here I think
9 months ago • Like
@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.
9 months ago • Like
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!
9 months ago • Like • 1 person
Really impressive speed! Enjoy the sleep!
9 months ago • Like
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.
9 months ago • Like
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.
9 months ago • Like
I love intervals...but you take them to a different level
9 months ago • Like
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.
9 months ago • Like