Dan Medeiros ran: Run with 10 x 100m st...

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  • 3 miles
  • 00:34 time
  • 11:14 pace
  • 351 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
good Uncle Pfitzy 5K plan W4D3 3 mi 00:34 11:14 pace

Run with 10 x 100m striders. Took the dogs with me in some of the soupiest weather we've had yet this year. We took it the usual dog-speed for the first mile -- then for mile 2 and on, added fast intervals for about 100 meters & then recoveries of equal distance, 10 times. Or about that. I don't know, I'm American. What the hell do I know from meters? I measured 300 feet on my Garmin at the start of the run. After that, I tracked the distance visually. That's good enough for me. Hit about 9:30 or so pace for those stretches. Striders like this are not the easiest thing to do when Myrna purposely likes to lag behind as if we're her flock and she's keeping us herded, but we managed. Was soaked with sweat early on -- you can cut the humidity with a knife. Got back to the house at 2.95 miles. I was going to try to be cool and live with that, but I couldn't -- I went out and ran another hundredth of a mile to get up to 3, and actually met Nik coming back from her run.

Splits:
1- 11:31
2- 10:39
3- 11:34

  • Mimi
    Mimi

    one of these days, i'm going to figure out what striders are. Anyway, you are really getting speedy!

    almost 7 years ago Like

  • Dan M.
    Dan M.

    Thanks! Striders are just very short intervals, I guess. Normally intervals are 800 meters or 1600 meters long (half a mile, or a mile) with a recovery between them. For striders, you just flat-out book it for a very short time and focus on turning your feet over faster. They're sort of fun!

    almost 7 years ago Like

  • Mimi
    Mimi

    ohhh, totally not what I thought they were lol. I thought it was some sort of form thing. thx for the explanation!

    almost 7 years ago Like

  • Dan M.
    Dan M.

    No problem! It's maybe my second time doing em, and it's pretty nice to throw into shorter runs. I picked, say, a telephone pole a little under a block away and said, "I'll go much faster until I reach that pole, then go regular pace for about the same distance." And did that 10 times.

    almost 7 years ago Like

  • Sarb J.
    Sarb J.

    I always thought striders were a form thing too. Ummm .... no, seems not :)

    almost 7 years ago Like

  • Dan M.
    Dan M.

    Sarb: Yeah, I wasn't clear explaining it, but Pete Pfitzinger's book says they're to work on form and foot turnover.

    almost 7 years ago Like

  • Sarb J.
    Sarb J.

    I always thought what you described was called fartlek. But I could be way off. Or they could be called striders too!

    almost 7 years ago Like

  • Dan M.
    Dan M.

    I guess they were. With fartleks you set your own interval length based on how you're feeling, because they're "speed play." Striders are a structured length -- I guess they should really be run on a track but there isn't one around here to use, so I had to estimate 100m myself. I was probably off here & there -- either way, I was going more for form & turnover and had fun. :)

    almost 7 years ago Like

  • Sarb J.
    Sarb J.

    And that, of course, takes top priority :)

    almost 7 years ago Like