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b-day Bash change schedule?

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b-day Bash change schedule?

Post  Kenny B. on Fri Aug 12, 2011 9:00 am

I am scheduled for a 15 mile run with 8-10@MP on Sunday. I would like to take advantage of the nice weather tomorrow 63 to 68 low humidity sunny and 2mph winds, hate to waste it on a recovery run as Sunday is suppose to be rain 71-75 87% humidity.

Also a another factor maybe more of a factor is I am throwing a suprised b-day/anniversary bash at my house for my parents on Saturday night so I am considering doing this run on Saturday morning so I can enjoy the festivities a bit more. drunken pig

This is a step back week for me going from 66 to 56 and I did today 10 mile on TM with 3x1 mile hill repeats at LSD pace 3%, 4%, 4%, respectively not a very hard workout HR avg was 152 just barely touching on my low end of LSD HR zone. Yesterday I did an easy 5.

Below is my current schedule and the one below that is what I am considering.




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Re: b-day Bash change schedule?

Post  Julie on Fri Aug 12, 2011 9:04 am

I'm changing my long run schedule because of my dad's birthday party on Sunday, I don't want to be tired for it so I took Sat off from work and will run Sat instead of Sunday. It's not perfect but sometimes you do need to change running to accommodate other life events. I think your plan looks good.
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Re: b-day Bash change schedule?

Post  Admin on Fri Aug 12, 2011 9:17 am

My only suggestion is, since this is a stepback week, you shouldn't worry too much about hitting MP for 10 miles of your 15. Unless you're used to doing that kind of run that after a 10 miler it might be a bit much. Just run by feel. If you feel good enough, go ahead and knock it out. If you feel sluggish or worn down, just get in the 15 and don't worry about the MP portion.



Have fun at the party!!!

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Re: b-day Bash change schedule?

Post  Kenny B. on Fri Aug 12, 2011 10:14 am

Mr MattM wrote:My only suggestion is, since this is a stepback week, you shouldn't worry too much about hitting MP for 10 miles of your 15. Unless you're used to doing that kind of run that after a 10 miler it might be a bit much. Just run by feel. If you feel good enough, go ahead and knock it out. If you feel sluggish or worn down, just get in the 15 and don't worry about the MP portion.

Have fun at the party!!!

Matt -I am going to run on feel tomorrow keeping the 15 w/8-10mp in mind but adjust according to how my legs feel and my HR. I might even make it an LSD progression run vs. MP run. Will head to boardwalk to stay off hills and keep it nice flat. Plus the bonus is jumping into the ocean after.
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Re: b-day Bash change schedule?

Post  Dave-O on Fri Aug 12, 2011 10:58 am

Considering the weather and party, I would definitely switch.

If you can nail the MP, great. If not, not a big deal. Another option would be to run 2 x 4-5 miles at MP. The break in between the two sets will help, and the benefit of getting 8-10 miles at goal pace is still there.
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Re: b-day Bash change schedule?

Post  Kenny B. on Fri Aug 12, 2011 11:38 am

Dave-O wrote:Considering the weather and party, I would definitely switch.

If you can nail the MP, great. If not, not a big deal. Another option would be to run 2 x 4-5 miles at MP. The break in between the two sets will help, and the benefit of getting 8-10 miles at goal pace is still there.

dave good point. I will keep that in mind as I do the first set of 4-5 if I feel great Ill continue if I need to back off then Ill take 1-2 miles before starting up again. Thanks for that!
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Re: b-day Bash change schedule?

Post  Schuey on Fri Aug 12, 2011 12:00 pm

Dave-O wrote:Considering the weather and party, I would definitely switch.

If you can nail the MP, great. If not, not a big deal. Another option would be to run 2 x 4-5 miles at MP. The break in between the two sets will help, and the benefit of getting 8-10 miles at goal pace is still there.

I like what Dave suggested or like you said you can run off feel and maybe even turn the run into a nice long fartlek run. You could do very the distance of the fartlek at MP or even slightly faster if you are feeling good, like doing .50 mile @ MP/little faster then recover for .50 or longer then .75 mile, 1.00, 1.50 and so on. Another words you can make up some type of ladder fartlek run which I think would be a great way to break up the run and also help you be able to adjust pace during the run. Just a thought.

No doubt I would do this long run tomorrow due the fun party you will be having.
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