| Mile 1 | 7:41 |
| Mile 2 | 7:38 |
| Mile 3 | 6:40 |
| Mile 4 | 6:44 |
| Mile 5 | 6:33 |
| Mile 6 | 6:24 |
| Mile 7 | 6:14 |
| Mile 8 | 6:15 |
| Mile 9 | 6:14 |
| Total Average Pace: | 6:42 |
Jump Rope (280)
I didn't feel unusually good or anything, I just ended up running with Sean. It's funny but when I run with Sean, running these times are very easy. When I run by myself I run in the 7 minute pace range. The effort is harder by myself. It's funny because I never figured myself for a mental case. ;)
I skipped on the strides today. I'm going to try and do some speed work with Luis and Sean on the track tomorrow. So I'll save myself for that. The jump roping is starting to take on a life on its own. I'm getting comments every day about it. I enjoy jump roping for some strange reason.
Sean and I ended up having a conversation about motivation. I told him I don't use motivation to get myself to run. Motivation comes and goes, but in the mean time there is always work to be done. I just go about my business and focus on the individual daily tasks at hand. My goal is to be like a robot :) Save the emotions and motivation for after the race.
Posts
14 comments:
Running in groups or with other people makes a huge difference. I'm the same way as you. I really have to push myself and make an effort to get much below 7:00 pace this time of year when I'm running by myself, but when I'm running with someone else or a group it's easy to drop below 6:40 pace and not feel like it is any more effort.
guys quit bullshiting. recovery is recovery and hard day is hard. if u cant run 6:40 on own u r pushing and putting effort to it and u dont recover. learn to run by effort not pace. There is a down side to training with people. especially on easy days. Know what is easy for u. If u cant take three strides for every breath u take in and 3 for a breath out u r going too fast. here is another way if you cant hold a conversacion u r pushing. Save the pushing for the quality days. Get smart guys Sean is a 14:30 or possibly faster shape right now and what does he run most of his easy days in?????? 6:25-6:50. when he is feeling crap he goes 7:00. he is listening to his body best quality of good athletes. So what business do we have running his pace? Forget pace except in the quality days. you should run by feel on easy day and then see what u ran at the end and honostly get a gauge of what is ur easy pace. am not saying walk it. Run at a pace that doesnt alter ur form and cause injury but not tax your respiratory and muscle system.
Anonymous forever.
Dear Anonymous forever:
I assume you are some high school kid who thinks he knows everything because you are the fastest runner on your little team. Guess what, you are not only wrong about training, you get an F for reading comprehension (spelling is pretty bad too, even for the internet). Bill never said he can't run 6:40 on his own. He said it felt easier to run with someone than on his own. He never said he felt like he was pushing during the run.
Also, not all non-workout runs are the same effort level or are run at an easy effort level. As the body recovers, easy runs become more aerobic, and it is perfectly natural and beneficial to push the pace a bit as the runs go on. That is how the Kenyans do it. Wanjiru said that his easy runs almost always were run progressively with the last k being pretty close to marathon pace.
Three strides per each breath? Where did that come from? Sounds like something from Jeff Galloway. Run at a pace that doesn't alter your form? Have you ever seen Bill run? His form doesn't even break down at a 5:20 mi. Sure, Bill isn't as fast as Sean, but he isn't that far away that he is kidding himself by doing an occaisional easy run with Sean. If anything, you are kidding yourself by thinking that you have any business spouting off like you do without posting your identity and PRs (my guess, 1500: 4:56, 5k 17:56, 10k 39:12).
If you want to post anonymous criticisms on this blog, fine. Go for it. But if you are going to cuss, post ingornant crap, and act like you are the internet version of Jos Hermens, then be prepared to be called out.
Jesus i dont care about spelling dont have time for it. You must have not understood anything I said. I was in favor of what Bill said not against him. He wants to take it easier on his easy days and if it helps him recover he is doing the right thing. Am against Jeoffs idea of how you should push yourself and it will feel okay when you run with someone. Of course it helps mentally to run with some one but my point is easy days should be easy unless you want to sacrifice and compromise your hard days. I know Bill so get lost. I know he has a better form than you and I put together. I never said he cant run 6:40 pace on easy days he is capable but he is smart and runs by feel. There is a difference between going slightly faster at the end and going 6:20 pace for 10 miles. Run that and tell me it was an easy day for you. Keep doing it on all your easy days and see what your main workouts will be like. You absolutely have to be out of your mind to tell me how the Kenyans and Wanjiru trains. First of all you are not Wanjiru and you are going by one thing he said and you dont know the details of his training and the complete package. I cant blame you for not knowing how slow the Kenyans shuffle on their easy days. Look its relative ok what does it take for you to understand that whats easy for Wanjiru and Sean might not be easy for another person. Thats why i said run by feel. Today you might honostly feel great and ur easy pace might be 6:40 tomorow it might be 7:00. but if you make it mandatory to run a certain pace every easy run you will overtrain fatigue and eventually injure yourself. How about this anonymous Gebreselassie runs @ 8:00 pace some of his easy days. Can you please advice him to push harder so he can improve. Last but not least I wasnt trying to criticize if you misinterpreted my comments, i was just supporting Bill on his take of how he feels better at the pace he feels is comfortable for him. YOU MADE ME WRITE ALL THIS WHEN I COULD BE TAKING A NAP THANKS. Good job anonymous. I will just be humble, laugh and not say anything about ur thinking of me being a highschooler & @ the PRs you gave me. Thanks everyone.
Still waiting for those PRs. I am thinking more like 18:40s for the 5k.
And nice try with the back pedalling. Geoff never said you should push yourself on easy days. He just agreed that the pace always feels better running in a group. F- on reading comprehension.
And here is Wanjiru talking about his easy runs:
"Other than that, I run about 15 km at 7:00 or 8:00 in the morning before I have breakfast. I'd say it's like jogging, or a buildup to something like a pace run. I start around 4 minutes per km, drop it down to 3:30 in the middle, then end up down at about 3 minutes 5 seconds. I always want to finish thinking, 'Aaaaah, that felt great. I had a good run.' "
Go away already. If you want to be a troll, post on letsrun. Everyone else who posts on Bill's blog is very respectful and positive. You stick out like a sore thumb with your "expert" advice on breathing cadence and telling people they have no business running Sean's pace when you probably can't hold 6:40s for a 5k (why else would you post anonymously?).
The funny thing is...
If both of you anonymous' guys know me then there is a pretty good chance that both you guys know each other.
Anonymous Forever,
The run I had with Sean was at conversational pace. I know this because Sean and I were talking the whole time and I don't remember either one of us out of breath.
Bill
bill lol. this guy is making my day. he takes everything i say personally. Ok man you win. I give it to you I surrender. Quit being obsessed with my PRs. They r mine not urs. I cant help but laugh an anonomous person wants me to reveal my identity. You keep talking about letsrun that tells me you spend alot of quality time there. You know everything & u r smarter than me. Since u like to brag about PRS I TELL YOU WHAT, UNLESS YOU ARE SEAN LUIS CEZAR OR GEBRIEL THEN I CAN ASSURE U THAT I WILL SPANK YOUR BEHIND. I INVITE YOU TO THE 10 MILER. I WILL ROLE OUT THE RED CARPET FOR YOU BUT SORRY I WILL PROBABLY WALK ON IT 3-4 MIN. BEFORE YOU. YEAH BABY HIGHSCHOOL RULES. LOL. I LIKE YOU MAN KEEP POSTING.
bill lol. this guy is making my day. he takes everything i say personally. Ok man you win. I give it to you I surrender. Quit being obsessed with my PRs. They r mine not urs. I cant help but laugh an anonomous person wants me to reveal my identity. You keep talking about letsrun that tells me you spend alot of quality time there. You know everything & u r smarter than me. Since u like to brag about PRS I TELL YOU WHAT, UNLESS YOU ARE SEAN LUIS CEZAR OR GEBRIEL THEN I CAN ASSURE U THAT I WILL SPANK YOUR BEHIND. I INVITE YOU TO THE 10 MILER. I WILL ROLE OUT THE RED CARPET FOR YOU BUT SORRY I WILL PROBABLY WALK ON IT 3-4 MIN. BEFORE YOU. YEAH BABY HIGHSCHOOL RULES. LOL. I LIKE YOU MAN KEEP POSTING.
I'm with Bill. :P
i cannot believe i just lost 6 min of my life reading this drivvle.
i can think of 2-3 people that i know in the running community that have big enough egos (but the smallest balls) to talk smack anonymously on blogs.
bill you are so popular now!!!
signed one of your slowest fans,
Junebug
June,
I don't really worry about "WHAT" these guys say. They only validate I'm on the right track. I'm just happy whatever it is I'm doing is inspiring them to be so colorful. I'm sort of happy they are anonymous because I fear they wouldn't be as entertaining if they had to put their names by their statements. I just wish they would refrain from the foul language. :(
Bill :)
Bill's training is unleashing anarchy on the running community!
well i apologize for my bad word in my post :O) but i dont know how to spell cajones...is that right?
Would June show some cajones and state who she believes the anonymous posters to be, or will her accustion remain "anonymous".
Inquiring minds want to know.
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