Spivey workouts through June 19

If you have never seen how Jim Spivey offers up email workouts to his clients, here is a sample email from Jim.

JSRC April - May

Let me know of races coming up or travel, so I can adjust this schedule.

“I know of no single factor that more greatly affects our ability to perform than the image we have of ourselves . . . the most dramatic changes that take place . . . occur when you abandon a concept of self which had previously limited your performance.  My job is to let go of the concepts and limiting images which prevent me from perceiving and expressing my greatest potential.”         
                                                Tim Gallwey, “Inner Game of Tennis”

lc,
I know you have upcoming races - let me know, and I will revise this schedule.  Also, if you give me some recent times, I will give recommendations to paces to run, as we are adding a tempo run during the week.
js

Race results:   

Margaret                1st         5k!

Key:

Vf – very fresh pace 

  f – fresh   g- good   h-hard 

M- minutes of activity 

Wu – warm-up running at vf pace 

Nt – no training day       

Ct – cross-training day

   Mrp – Marathon race pace for a tempo run.  Solid, steady state running

Dmp – Dave Martin Pace running tempo run.  Slower than MRP, usually longer distances

5x – 5 repetitions of an interval   

(:40) – 40 seconds of vf running between intervals

[2] – 2 minutes of vf running between sets

6x100 – 6 strides of 100 meters w/ 10 seconds standing between

6 rs – 6 running strides of 100 meters with 10-15 seconds jog between each

2x=60  - A two a day workout, with an AM and PM workout that total 60 minutes

3-4   =  3-4 intervals, you can choose 

6.1  =  June 1st               

M= Monday, day of the week

“We are conditioned to believe that we can only learn so much so fast, that we are bound to be sick, that there are certain rigid limits to what we can do and achieve, and we are bombarded constantly with limiting suggestions everyday . . . belief in limits creates limited peopled.”                        Dr. George Lozanov
               
lc,
Low iron/ferritin/hg is huge to limiting your recovery, racing and training.  In working with Dr. David Martin in Atlanta for treadmill testing and Dr. Dan Bernadot for nutrition from 1989-1997, they really stressed with me the importance of Hg (hemoglobin, spell?) and ferritin.  For females, these numbers should be above 13.0 for Hg, and 20.0 for Fe.  This is crucial, as you know, to your running as it carries the oxygen in the blood stream

Let's be smart on these tempo runs.  I have included these per your request, and put them on Tuesday.  Make sure you do not overrun these workouts, so you will not be able to run the Thursday workout.  Thinking 8:06-8:30 pace per mile.  For the MRP, 7:33-8:00 pace.  Don't say "it's too slow" for the 830 m pace - try it the day after you do the track workout, and see.  Based upon the training and what you had hoped to run, this is the range at 85% of max.
js
               
5.24 R  15 m’s wu, 6x100
1000 f (400)
800 f (350)
1000 f (400)
2x800 f (300)                Last set 1-2 x's.  If hot or people tire, you can trade for 3x200 (100).
        wd

.25 F   nt
.26 S  15 m’s wu vf, 4 rs
          12  x :45 (1)
        3f, 2g, 3f, 2g, 2f
        wd
        this workout may help your tempo run on Tuesday, getting a faster pace down
        If you think about it, this is like a tempo run.... just a minute jog here and there.
.27 S  60-85 m’s vf
.28 M  nt
.29 T  15 m’s wu vf
        18-24 m’s DMP within yourself run.   
        Keep the pace relaxed.  5-10 m’s wd vf
.30 W  nt
.31 R 15 m’s wu vf, 6x100
        2x1000 f (300)[400]
        3x250 gfg (150) [600]
        1-2 x 1000 f (300) or 1-2 x 800 f (300)

6.1 F    nt
.2 S  Long run day
.3 S  5 miles f
.4 M  nt
.5 T   40-55 m’s vf
.6 W  nt
.7 R  15 m’s wu vf, 6x100
        3x200 f (50)[400]
        1x800 f (200)
        3x200 gfg (100)[400]
        1x800 f (200)
        3x200 fgf (100)
        wd

.8 F  nt
.9 S  15 m’s wu
        3-4 miles MRP
        5 m’s vf
        2-3 hills
        5 m’s vf
        2x1m’s f (1)
        3-5 m’s wd vf
.10 S  55-80 m’s vf
.11 M nt
.12 T  15 m’s wu
        16-20 m’s DMP tempo run
        5-10 m’s wd vf
.13 W        nt
.14 R 15 m’s wu vf, 6x100
        2x800 f (300)[400]
        4x400 gfgf (200)[600]
        1-2 x 800 or 1-2 x 600 (300)
        wd

.15 F   nt
.16 S  Long run day
.17 S  5 miles f
.18 M  nt
.19 T  35-42 m’s f

“Words create reality.  Keep them positive and they will provide the power to transform the quality of your existence.”                                        -Old Irish Proverb

“If you are a magnificent runner, affirm that to yourself by saying:  ‘I am a magnificent runner.’  You may feel strange saying this as it sounds conceited and arrogant.  I would agree, if you thought you were the only magnificent runner.  If you recognize your greatness, as well as those around you, it would product a powerful effect on the performance of everyone.”                Dr. Jerry Lynch

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Jim just did a piece on Martin and tempo runs:
http://jimspivey.com/coaching/temporuns.html