6 x .33 fastest yet again

Tempo Thursday!

After a 25 minute warmup we ran 6 x .33 (531 meters) with a two minute recovery in between.
Danny and I ran together and Tom ran rode drag.

2:22
2:17
2:17
2:13!
2:13!!
2:12!!!

The 2:17's early on were a nice surprise but the 2:13's and the 2:12 were a shock. Overall average was 2:15 which is a BIG improvement. Not sure what to make of this but I ain't changing anything.

It felt good to walk

The mini heat wave continues or perhaps I should call it the humidity wave. Danny, Tom and I ran our usual 60 minutes using 3-1 on run-walk. My HR stayed in the 120-130 range.

It felt good to walk 

It's the way things are now. Walking feels like running did 20-30 years ago.

After breakfast I drove over to Bob's and we walked three miles roundtrip to Tom's for lunch ( and back ).

The new 8-9 mile day. I was thirsty and tired most of afternoon. Finally napped and woke up feeling rested and refreshed.

Naps seem to be a secret weapon.

The plan for Thursday is 6 x 531 meters (.33 miles ) which when totaled is 14 meters short of 3200 meters.

Los Altos Hills

80 minute run up in the Los Altos Hills with Dimitri. Warm and humid. We took the HP Trail for the first time today. It was a nice alternative. I walk-ran much of the steeper uphill sections but my HR stayed up in the zone so I was getting a decent training effect.The humidity definitely had an effect on my heart rate especially over the last mile. I had to slow down to stay at 70%. I felt fine otherwise.

8x400

Someone turned the heat on! Another (((heat) wave rolled through the Bay Area.  Tom and I ran 8 x 400. Me at AT and Tom at Vo2 max.  We took a 200 meter recovery in between reps.

1:48-43-43-41-41-41-40-39

1:42 average.

2-1

60 minutes of  2-1 (run-walk). Strangely Tom and I covered the same distance as when we run straight through.

Danny was a no show. His back went out.

Threshold 800's

Met Dimitri over at WVC this morning. It was kinda warm and humid. We did a warmup and then ran 4 x 800 meters ( on the tennis court loop ) with a 200 meter recovery in between reps.

3:43-3:45-3:45-3:41 at 90%.

Had to fight to keep my HR down on the last two.  It popped up to 174-175 several times but a slight adjustment in effort dropped it right down again into range. No complaints though. Another good workout.

We warmed down around campus afterwards.

Close to six miles total.

Dimitri has a renewed respect for doing the reps off track. Yeah, it's downhill over the first 300 meters but after that you're flat or climbing.

Some speed

Tom, Danny and myself.

West Valley Track

Mid morning

30 minute easy warmup.

2 x 400 ( 93 average )

10 minute warm down.

Drag-Ass

Danny, Rich and Tom running as slow as we could for 60 minutes. The weather was humid but not too hot. We drag-assed our way through the workout before heading up to see Big Bad Billy for our monthly wheel alignment (Chiro adjustment). Stopped to have breakfast too.

Moody Run

72 minutes. Moody Road course with Dimitri. Under 43 going up and under 30 coming back down.

Went to Starbucks afterwards. Spilled hot coffee on myself ( lid was not on tight ). Missed vital parts. Wiping off table with damp rag. Good upper body and core work. 

Best ever again

Tuesday was a 60 minute slog. I admit to feeling a bit knackered. Tom and Danny felt the same.

Thursday's warmup was a continuation of that feeling.

Danny, Tom and I really felt sluggish during our warmup. What else is new? We decided to keep the workout reasonable. 8 x 400. The best I'd done in this workout recently was a 7:08 pace or around 1:47. 

Today was a bit different.

1:50 
1:43
1:42
1:39
1:39
1:38
1:36
1:35 ( this was the only one where I crept over the top of my range. HRM hit 173)

1:40 average at 85-90 of max. We all shook our heads. This was a big breakthrough workout.

Drop the 1:50 and my average is 138. Danny was on my shoulder so he was the same.

Tom averaged 1:55. He's coming around.

Pushing the rock forward

Danny, Tom and I ran for sixty minutes. We all had sluggish days but got through the workout anyway. I don't remember when I last had a smooth feeling training run. Going out and running strong seems to be a thing of the past. We push the rock forward.

Thursday should be interesting.

After we run, we usually go to breakfast and see other older folks shuffling along taking forever to get from their tables out to their cars ( or vice versa ).

Then we look at each other.....the thought is the same.

Keep running...

Long run

Met up with Dimitri at Foothill a College and ran Altamont to Foothill Park  and back. 78 minutes keeping my HR at 60-70%. We expected it to be warmer but the weather was relatively cool and overcast. My legs seemed to be recovered from Thursday,

Fastest yet again...

I walked four miles on Wednesday. One mile with Lucy (The Wonder Dog) and three more with Bob.  Our usually there and back walk to Tom's cafe. It doesn't seem like much but there was no question that I was feeling flat today.

The plan was for Danny and I to run 8 x 500 at 85-90% of max.

I ended up running 7 x 500 instead but 6 of them were in 2:18 average (fastest yet). I pulled the plug after number 7. My legs weren't there plus it was getting warm.

6 days of nada

I ran 60 minutes on Tuesday last and then took the next six days off from running. I did do some serious walking in Stanley, Idaho but that was it.

Got back at it today running 60 minutes with Danny.