Penny

May 10, 2024

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Location:

Sydney,Australia

Member Since:

Oct 24, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs

10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)

Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)

Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)

Short-Term Running Goals:

~~1:30 half marathon, Summer 2013~~

~~sub-3:30 marathon (my first) Spring 2013~~

sub 3:15 marathon, Fall 2013

Long-Term Running Goals:

Run long. Get fast. Stay injury free.

Personal:

Running blog: www.twolittlerunners.blogspot.com

Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Mizuno Inspire 8s Lifetime Miles:						377.00
Brooks Pure Cadence Lifetime Miles:						40.00
Mizuno Inspire 9s Lifetime Miles:						398.10
Black Mizuno Inspire 9s Lifetime Miles:						432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles:						490.50
Brooks Pure Cadence 2 Lifetime Miles:						218.82
Red Mizuno Wave Rider Lifetime Miles:						403.00
Blue Mizuno Inspires Lifetime Miles:						405.00
Blue Mizuno Inspires 2 Lifetime Miles:						300.00
Red Mizuno Wave Riders 2 Lifetime Miles:						252.00
Black Brooks Pure Cadence Lifetime Miles:						29.00
Mizuno Inspire 12s Lifetime Miles:						69.00
Mizuno Inspire 12s Coral Lifetime Miles:						32.00

Wed, Oct 31, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	5.00	9.00

10x800s (3:12 each @6:27) with 0.25 miles recoveries on treadmill. Ran the 2 miles easy to and from the gym as the subway was still down. 11 miles in total, but I'm only counting 9 because I walked my recoveries :)

This was the hardest speed work I've done. I did a fairly extensive plyo session on Sunday and then followed by 10 miles on Monday, I think my legs were tired even with a rest day in between. It was the first time I really felt lactic acid build up in the later intervals. Great to be done though.

Oh and if you do speed work on a treadmill then run outside, it feels like you're flying.

Mizuno Inspire 8s Miles: 9.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From Jake K on Thu, Nov 01, 2012 at 09:50:11 from 155.100.226.191

Really good workout!!!

From Andrea on Thu, Nov 01, 2012 at 19:21:37 from 67.177.11.154

Nice workout Penny!

Another variation on this workout would be to make the 800s a little slower (10K-HM pace) and jog the recoveries. The benefit to this is that it keeps your heart rate a little higher and teaches the body how to deal with lactate while moving. Really good for longer-distance races :)

From Penny on Fri, Nov 02, 2012 at 10:28:24 from 38.121.175.69

Thanks Jake and Andrea! You guys are so encouraging and inspiring.... just love it.

Andrea that sounds like a fantastic variation on the workout, but I have to be honest and say I don't know if I would finish 10 intervals if i was jogging my recoveries... even at a slower pace. I tried jogging when i first started doing 800s and got up to about 6. But then I feel like I can always do more than I think.

I'm about to stalk your blog for the answer to this question, but...if you have a goal HM pace that is faster than your current 10K (I havent run a rested, tapered 10K in a year), how do you figure out what the new 10K pace should be? McMillan calculator doesn't account for a goal pace... so i have been sort of fuddling along and assuming my 10K was in the range of about 6:30-645.

From Jake K on Fri, Nov 02, 2012 at 10:32:37 from 155.100.226.191

Its very common for me to be targeting a goal HM that is faster than my current 10K pace. In fact, I've only run one 10K that was significantly faster than what I can run in a tapered, target HM in the past 2 years.

I think you are in the right range, probably about 10-15 seconds faster per mile. When I can run a HM @ 5:00-5:05 pace, I can run the 10K ~4:50 pace.

6:40 pace is probably a good target for you to be hitting on 10K pace workouts.

From Andrea on Fri, Nov 02, 2012 at 10:53:12 from 72.37.171.52

10 800s is a lot, I agree! But there's nothing that says you need to do 10 of them :)

These reps were at 5K pace...running 5 miles at 5K pace is HARD. But what about 6x800 (3 miles worth) at 5K pace with a 400m jog instead of walking? Another good equivalent 5K workout is 12x400 with 200-400m jog. You might find that your 5K pace is actually faster than what you think :)

In terms of 10K-HM workouts, the slower pace should enable you to run more or longer reps, even with jog in between. Just like the 2x3 miles you just did!

Where do you usually run in NY? Is it hard to find a lot of good places?

From Andrea on Fri, Nov 02, 2012 at 11:02:03 from 72.37.171.52

One more thing...McMillan's calculator is good for getting an idea of what paces to run, but I find that some of his paces are really hard and completely out-of reach for me to hit based on my race times. I can usually stay pretty close to the 'cruise interval' times, but the speed workouts - no way! So don't worry if his paces seem unsustainable!!

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