Sparrows Experiment

It accounts for the fact that there will be longer distances and adjusts the pace based on the distance. It seems crazy but this is a reputable source, Runners World magazine, and the same calculator is used by Jeff Galloway (amazing marathoner) so I respect it.
If you did 6:30 mile and held that same pace through a half marathon you'd run around a 1:25 half. Okay, so thats insane. Based on the calculator which adjusts for distance a 6:30 mile runner should spit you out at around a 1:40 half, much more feasible. Under 1:45 was my goal for the half anyway so its not too far off base
 
wellllllll - now that I have run a 6:33:01 I like your formula too. hehehehe I texted the times to you as I did them. I have not felt my lungs burn like that! It is funny, I didn't think i had any chance of running a mile that fast, but I did feel like I could get a 1/2 in under 2 hours.

yer so smaht!

pucker up!

goddnight
 
oh no doubt you'll go under 2.

Goin to the dr again tomorrow morning so there goes my spin workout. crud. I love that instructor. My one shin is really hurting from the sprint so I'll have to take another day or two off before I do my run. I hate things slowing me up. Hopefully the dr visit will be worth it. I hate when they just waste your time.

On a more positive note. I get to go to GA at the end of the month to see my sister and be with her for the birth of her 2nd :D. I got to be there for the first also. I love my sister. that made my day
 
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Very nice time on the mile Sparrow! Running after lifting will definately slow you down some. Recently I tried doing my regular run right after lifting and couldn't hold the pace. It would be nice to see what you can do for a mile run rested.
 
Thanks Drex! I appreciate that.

Today I had a dr appt in the AM so I only had a half hour before coaching to do anything. I did 15 min fast on the stairs and then 15 boring minutes on the eliptical (only cause my hubby was there and I wanted to socialize :)) My legs were fatigued today between the weights and the running yesterday, but felt strong.

This evening I went back for coaching but did my 5 mi run beforehand and used my HR monitor which I'd like to use more to indicate my effort.

1 mile 9:30 pace warm up (heart rate 135-37)
3 miles tempo run @8:00 pace (HR 157 steady)
1 mile 9:30 pace cool down (HR 141 steady)
My HR was back to 60 within 2 minutes. My resting is 45

normally the 8 min pace wouldn't be a big deal but today it was pretty hard! I really had to focus and mentally challenge myself to stick with it. I didn't even break for water for fear I'd break my groove. I really am hating treadmills more and more. I can tell they really jack up my shins. I also really tuned into my running style today. I had to often forcefully put my shoulders down and relax, sitting back into my hips as I ran. When I did that it was a much easier gait. However, I'd find myself not 2 minutes later having to do the same relaxation technique. This is something I'm going to need to work on, especially when there is a super long run at the end of a race. Its important to be relaxed, but prepared to MOVE. Tonight it kept my mind occupied at least.
 
you are doing these on the tread :(

not the same at all--- yes the mental part- um- if I don't keep up I eat it and ruin my beautiful, very pretty face!

I RULE over you! Get me some water already!

:) :) :)
 
flyinfree said:
you are doing these on the tread :(

not the same at all--- yes the mental part- um- if I don't keep up I eat it and ruin my beautiful, very pretty face!

I RULE over you! Get me some water already!

:) :) :)
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Not all on the tread but I have to do some since I am a MOTHER OF THREE WHO HAS HER KIDS ALLLLLL THE TIME! When I don't have them I'm working. I have very little road time. Its tread or nothing. I pick tread over nothing :p)

My first half marathon was almost ALL tread training (I actually wasn't training for it, I woke up that day and decided to enter! But I'd been solely running on the tread) and I did a 1:53 :) My second half was done all road training and I got 1:48 and some shin splints and IB band issues :) lol

I do know for a fact if I'd done that 5 miles tempo run out on the road it wouldn't have been so hard. So far I've been running 7:50 as a comfortable pace on my runs on the road. The tread has been a harder training tool
 
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Since you and FF are both triathletes, I thought I'd post this here. Next time you feel like you can't go any further, remember .
 
spin class-hills-stepped this one up a notch. Good sweat
swim-2000:
500 warm up
400 IM working the turns
300 stroke drills and conditioning drills
200 kick
6x100 free held 1:15 on them

This was one of those days you wish you had all the time in the world to just push yourself to the limit. I felt great.
 
great post Stingo- TEAM HOYT will be running the Gasparilla.

Wow Sparrow- you have soem very fast 1/2 mary times.

nice defense of the treadmill,,,, buuuuuuuut- I aint buying it, and neither are you- the run is "in the run". For trainign your body it seems you may be right. I actually did some research after I razzed ya up.

too bad yer still a sisy

and I would say, catch me if you can, BUT you definatley can. No playing tag with you.
 
yeah they will really be there.

shoot me an e-mail and I will give you my invitation to be on the team. It is from a female figure competitor so you should like it just fine! hahaha

I am part of the Kingdom Builders team. wonder if I could do a post here to help raise funds for that?? hmnmmm maybe a spammer idea.,

But, if I do it in Sparrows thread, whoever reads this thread, must know we are spritual and endurance athletes... whatch say Sparrow? can I?
 
OK-= thanks! hehehe

me and this team of athletes

have joined up to raise money to build a church / town center for this NON DEMONIATIONAL congregation in Nicaragua

click on make a donation, and donate to Team Nicaragua.

If you would like my letter of plea, shoot me a pm.

God is Great!
 
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:rolleyes:
ya do whatcha wanna don't you FF

lol. Yeah I don't care. honestly

I ate a little bit off my normal BLAND diet today and I'm paying the price. I HATE THIS whatever it is I have going on. I actually ate a lot off of it. I had left over chow mein, not a lot, and I never ate it the first time around but I was hungry and uninterested in cooking after my workout today. stupid decisions. I've actually dropped a little weight since this whole thing so maybe the chow mein will put it back on. lol. My husband even told me I look "a little too thin" for his taste. That was interesting. I've only lost like 3 pounds. haha and I'm far from being "too thin". I'm positive my ultimate goal weight of 120 would probably make me look boarderline anorexic, at least by his standards. lol. I'll stay with where I'm at, it works for me.

Today I did NROL Fat Loss 3 workout B. My first time actually doing workout B. It didn't seem AS bad as workout A. We replaced hack squats for the front squats it called for in the first superset (this is for Stingo's FYI) and I don't know how much the bar alone is but we added 90 onto it.
Press ups were 20,
shoulder press was 25,
lat pull down (underhand) was 90,
wide grip was 70,
step ups were 15

All but the lat pull downs seemed a bit light. We can adjust that next week. Its decieving since there are so many reps and its a massive superset done 4 times through. Its hard to gauge the endurance of it all until we do it a few times.
Then I did 2000 endurance type sets in with the Masters swimmers. My muscles didn't feel very taxed in the water, another indicator those weights were too light.

Tomorrow is my longest long run since I had to bail last time from the shin splints. That was 5 months ago. I'll go 9.
 
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flyinfree said:
great smile there Stingo.

Sparrow- do you mean you will leave the house at 9?
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har har har. no I'm running 9 miles
 
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