Sang Y. ran: You know it is bad wh...

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.

  • 7 miles
  • 00:55 time
  • 07:26 pace
  • 1143 calories
  •  
  •  
  • 1725 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Speed Work and Sexy 60/60/60 day 8 7.46 mi 00:55 07:26 pace

You know it is bad when it is warmer and more humid when you end than when you start. 70 deg 75% humidity at start 73 deg and 83% humidity at finish. Today was marked for a speed workout, but I woke up more sore than I have been in awhile. Headed down to the river and decided to run a longer warmup before trying some faster running. Plan was to warmup then 2x1 mi@6:40/mi pace with 1 min RI, then 5 min faster jog recovery followed by 2X.5 mi @6:10/mi pace then 3 min jog recovery with 2x.25mi at 6:00/mi pace. Started out the warmup on the gravel path and legs starting feeling better by the end of the 2nd mile. Grabbed a quick drink and set out on the road to start the miles. First mile when great almost right on target, that was as close to the plan as I was going to get. 2nd mile was way too fast. The 5 min recovery was good then the first .5mi was too fast. At that point I knew my plan was not going to happen. Ran a couple of .1 mi strides then a couple of slightly easier miles to finish. Glad to get out in the humidity to run these. Day 8 of the Sexy 60s was the easiest yet! Splits were: Warmup 8:41, 8:21 and 8:22/mi pace for .11 mi. 1st mile:6:32 2nd mile:6:19 then 8:29/mi pace for the 5 min recovery. Only .5mile was @5:50/mi pace, then 2 strides were @6:10 and 6:07/mi pace. the last 2 miles were:7:28 and 7:43.

  • Leah You're an Inspiration
    You're an Inspiration:

    you are amazing - Nothing stops you Sang !!!

    about 2 years ago

  • Steve
    Steve

    That is a really strong workout, Sang. Nice job getting it done in the heat.

    about 2 years ago Like1 person

  • Wendy
    Wendy You're an Inspiration
    You're an Inspiration:

    I totally agree with Leah!

    about 2 years ago

  • Kelly L.
    Kelly L. Great Performance
    Great Performance:

    Wow, I never seem to have the problem of going too fast on my speed workouts...you are unbelievable and amazing!

    about 2 years ago

  • Dave N.
    Dave N.

    Amazing!!

    about 2 years ago Like1 person

  • A D C.
    A D C.

    well done, feeling out your run, and way to keep up those 60s!

    about 2 years ago Like1 person

  • Jessica W.
    Jessica W.

    Great work, Sang! So fast!

    about 2 years ago Like1 person

  • Emily P.
    Emily P.

    Awesome times! You are so fast and an amazing runner!

    about 2 years ago Like1 person

  • Tracy S.
    Tracy S. You're an Inspiration
    You're an Inspiration:

    I didn't think that reading a workout could take my breath away but yours just did. Thank you for posting with such detail.

    about 2 years ago

  • Diana B.
    Diana B.

    Wow!! :)

    about 2 years ago Like1 person

  • Shawna L.
    Shawna L.

    Very nice work Sang. And thanks for all of your support on DM the last little bit. I haven't been commenting on much as I have been flying under the radar but you have consistently been encouraging on my workouts. Just wanted you to know that I noticed and that I appreciate it. I am back, and hope to reciprocate and pay it forward.

    about 2 years ago Like1 person

  • Susan S.
    Susan S.

    Ran too fast on speed work?? How do you do that? I do well just to complete my runs at my normal pace... great work out !!

    about 2 years ago Like1 person

  • Jan
    Jan

    Fantastic session, Sang!

    about 2 years ago Like1 person

  • Sang Y.
    Sang Y.

    @Susan I know it sounds kind of strange but the specific paces for different runs are supposed to target different systems in our body. Running too fast or too slow is an inefficient way to promote improvement.

    about 2 years ago Like1 person

  • Kristin
    Kristin Great Performance
    Great Performance:

    Great workout!!! I am out of the loop...what are sexy 60's and should I be doing those? LOL!!!

    about 2 years ago

  • Maria J.
    Maria J.

    AWESOME!!

    about 2 years ago Like1 person

  • Sang Y.
    Sang Y.

    @Kristin it is just a challenge that a fellow DMer came up with. 60 sec wall sit, plank and side planks for 60 days! Short and sweet!

    about 2 years ago Like

  • Laura A.
    Laura A.

    awesome workout and nice work pushing through heat and humidity!

    about 2 years ago Like1 person

  • Julie V.
    Julie V.

    You're a machine Sang!

    about 2 years ago Like1 person

  • Amber C.
    Amber C.

    Nice job Sang! You are awesome!

    about 2 years ago Like1 person

  • Cindy K.
    Cindy K.

    Way to go, Sang!!

    about 2 years ago Like1 person

  • Sandy S.
    Sandy S.

    You never fail to impress me. Your commitment and drive are so inspiring. I love to read your posts!

    about 2 years ago Like1 person

  • Brenda B.
    Brenda B. You Rock
    You Rock:

    Nice job on that run! Working hard like that in the humidity, your amazing!

    about 2 years ago

  • Bonnie G.
    Bonnie G.

    sometimes you just have to tweak the plan a touch. Nice run in the swappiness this morning Sang!

    about 2 years ago Like1 person

  • Dale T.
    Dale T. Hi-five
    Hi-five:

    That is an awesome run and a'great workout Sang... Great stuff!

    about 2 years ago

  • Shannon B.
    Shannon B.

    Do you wear a HR monitor? I'm interested to know what your HR is in the heat when you run so fast. Mine skyrockets.

    about 2 years ago Like1 person

  • Sang Y.
    Sang Y.

    @Shannon I don't! I have one but for whatever reason I can't get it situated that it doesn't slip and give me crazy readings like 190bpm @ 10:00/mi pace.

    about 2 years ago Like

  • Meg C.
    Meg C.

    Awesome!!!

    about 2 years ago Like1 person

  • Sarah C
    Sarah C

    Rockin' run! Amazing pace(s)!

    about 2 years ago Like1 person

  • Burt K.
    Burt K.

    Still lots of speed work in those miles so looks good to me!

    about 2 years ago Like1 person

  • Steve P.
    Steve P.

    awesome job!!

    about 2 years ago Like1 person

  • Joy R.
    Joy R.

    Still a remarkable effort, Sang! Great getting that run in :)

    about 2 years ago Like1 person

  • Jared S.
    Jared S.

    Great speedwork Sang! Right on!

    about 2 years ago Like1 person

  • Tami C.
    Tami C.

    Are you saying your a Sexy 60 year old??? Just Kidding! Great workouts today!!

    about 2 years ago Like1 person

  • Elysia
    Elysia

    Great run, Sang!

    about 2 years ago Like1 person

  • Wanda
    Wanda

    Wasn't your plan, but you totally rocked it! Awesome job, Sang!

    about 2 years ago Like1 person

  • Laura
    Laura

    Wow Sang... Fantastic pace and endurance!

    about 2 years ago Like1 person

  • Cammy H.
    Cammy H. You're an Inspiration
    You're an Inspiration:

    Wow! Amazing pace ....and on tired legs. How do you do it!

    about 2 years ago

  • Julie

    Awesome work Sang!

    about 2 years ago Like1 person

  • Arleen C.
    Arleen C. Nice Job
    Nice Job:

    Great numbers, today!

    about 2 years ago

  • Randi D.
    Randi D.

    Nicely done!

    about 2 years ago Like1 person

  • R
    R

    Nice work today, Sang! It's definitely getting hotter out there!

    about 2 years ago Like1 person

  • Millie D.
    Millie D.

    Another killer workout and in very unfavorable conditions at that. Awesome job!

    about 2 years ago Like1 person

  • Karen K.
    Karen K. You're an Inspiration
    You're an Inspiration:

    Amazing!!

    about 2 years ago

  • Isaac M.
    Isaac M.

    Nice speed workout certainly with the warmer weather!

    about 2 years ago Like1 person

  • Gozling
    Gozling

    Fantastic speed work out Sang!! great job getting the 60's done too!!!!

    about 2 years ago Like1 person

  • Alfred H. You're Badass
    You're Badass:

    You crushed it in that heat, Sang! Awesome run!

    about 2 years ago

  • Colleen C.
    Colleen C.

    Speedy Gonzales once again! Well done Sang!!

    about 2 years ago Like1 person

  • Sarah H.
    Sarah H.

    You seriously amaze me! Great work!

    about 2 years ago Like1 person

  • Terri C.
    Terri C.

    OK - I'm new to DM -- what is 60/60/60?

    about 2 years ago Like1 person

  • Sang Y.
    Sang Y.

    @Terri it is a challenge one of the DMers came up with: 60 second wall sit, plank and side planks for 60 days.

    about 2 years ago Like1 person

  • Sarah
    Sarah

    Great speed workout Sang! and great 60's too!

    about 2 years ago Like1 person

  • Donna Aka Lola B.
    Donna Aka Lola B.

    Sweet run, Sang!! :0)

    about 2 years ago Like1 person

  • Jana D.
    Jana D.

    I have never heard anyone say they went too fast during a speed workout. Crazy fast repeats - nice job.

    about 2 years ago Like1 person

  • Elizabeth O.
    Elizabeth O.

    Way to get through the workout, even if you didn't hit your targets. You were faster, so it can't be all bad! Impressive speed in the humidity!

    about 2 years ago Like1 person

  • Peter B.
    Peter B.

    wow!

    about 2 years ago Like1 person

  • Runningcorgi
    Runningcorgi

    Awesome run!!

    about 2 years ago Like1 person

  • Susane M J.
    Susane M J. Great Performance
    Great Performance:

    Fantastic Sang on the 7.46 miler & a workout all in one day. I think you found the Mojo I lost weeks ago =)

    about 2 years ago

  • Harry L K.
    Harry L K.

    Great pace on the run! And the 60/60/60 too!!

    about 2 years ago Like1 person

  • Kimberly C.
    Kimberly C.

    great run ...way to stick it out in that heat soooo impressive!

    about 2 years ago Like1 person