{"id":29563,"date":"2020-08-14T17:46:00","date_gmt":"2020-08-14T22:46:00","guid":{"rendered":"http:\/\/www.charanis.com\/blog\/2020\/08\/quality-workout\/"},"modified":"2020-08-15T11:25:16","modified_gmt":"2020-08-15T16:25:16","slug":"quality-workout","status":"publish","type":"post","link":"https:\/\/www.charanis.com\/blog\/2020\/08\/14\/quality-workout\/","title":{"rendered":"Quality Workout"},"content":{"rendered":"

Week two of my Phase 2 program under the Daniels’s running formula. Today’s run was a quality work out meaning it included a focus on building strength and speed as well as ongoing endurance. I’m so lucky to have the track nearby my house, at Brook run Park. It started with a 2 mile easy run, I do this at around 10 minute pace.\ufffc then on the track 3\u00d71 mile at tempo speed with a minute rest in between. At this point in my training tempo is around 8 minute pace.<\/p>\n

Next came 6 200m reps with 200m jogs. I go for 52 seconds and pretty much hit it. That is around a 6:50\/mile target pace. Finished with a 2 mile easy run.<\/p>\n

<\/figure>\n

This was A pretty difficult day. And week. After taking off Monday and Tuesday hitting a mini depression I forced myself to run a little bit too far on Thursday. \ufffc trying to hit 35 miles. So today I took on this run late in the day after having to do a 7 AM conference call that pretty much messed me up. At 4:o’clock I was ready to give up and then I just said “I’m out of here”. Shut down work. Did it, then had a great evening with neighbors on the deck socially distanced and I think I’m back in action.\ufffc\ufffc<\/p>\n","protected":false},"excerpt":{"rendered":"

Week two of my Phase 2 program under the Daniels’s running formula. Today’s run was a quality work out meaning it included a focus on building strength and speed as well as ongoing endurance. I’m so lucky to have the… <\/p>\n","protected":false},"author":1,"featured_media":29562,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[60,97],"tags":[63,52,98,99],"class_list":["post-29563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-running","tag-fitness","tag-running","tag-vdot","tag-vdot02"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.charanis.com\/blog\/wp-content\/uploads\/2020\/08\/img_0470-4.jpg?fit=%2C&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p3mX8K-7GP","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":29553,"url":"https:\/\/www.charanis.com\/blog\/2020\/08\/21\/running-again\/","url_meta":{"origin":29563,"position":0},"title":"Running Again","author":"Jimmyc","date":"August 21, 2020","format":false,"excerpt":"I'm running again. Last year I tried it - June in anticipation of the Peachtree. Fail - by the second week fo July I had stopped. Then in March of this year everything changed. The Pandemic was beginning, I started eating. Too much. I let it get in my head\u2026","rel":"","context":"In "Thoughts"","block_context":{"text":"Thoughts","link":"https:\/\/www.charanis.com\/blog\/category\/thoughts\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":29557,"url":"https:\/\/www.charanis.com\/blog\/2020\/08\/15\/strides\/","url_meta":{"origin":29563,"position":1},"title":"Strides","author":"Jimmyc","date":"August 15, 2020","format":false,"excerpt":"Oh my God, I've been running strides all wrong! Yes I am a runner, whatever that means. To me it means I ran in high school and I should know these things. I read Daniels' book and it didn't pop out to me how to do strides. I just assumed\u2026","rel":"","context":"In "Health"","block_context":{"text":"Health","link":"https:\/\/www.charanis.com\/blog\/category\/health\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":30944,"url":"https:\/\/www.charanis.com\/blog\/2021\/04\/06\/running-strong\/","url_meta":{"origin":29563,"position":2},"title":"Running – Strong","author":"Jimmyc","date":"April 6, 2021","format":false,"excerpt":"March 2021 - hitting my best times in years. After committing all of 2020 to changing the game I\u2019m in the best shape of my life. Down to 158 and running almost every day. I took on Jack Daniels\u2019 running program and followed the 10K path. Spent months of the\u2026","rel":"","context":"In "Health"","block_context":{"text":"Health","link":"https:\/\/www.charanis.com\/blog\/category\/health\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":83,"url":"https:\/\/www.charanis.com\/blog\/2013\/09\/07\/time-is-a-bitch-63-36-10-30-numerology-and-time-running-style\/","url_meta":{"origin":29563,"position":3},"title":"Time is a bitch…63, 36, 10, 30 Numerology and Time – Running Style","author":"Jimmyc","date":"September 7, 2013","format":false,"excerpt":"Today is my 30th HS reunion - graduated from AHS in Columbia, MD 30 years ago spring 1983. This morning I ran 6 miles in 60 minutes - so that would likely have been about a 63 minute 10K for argument sake. 30 years ago I ran a 10K in\u2026","rel":"","context":"In "Health"","block_context":{"text":"Health","link":"https:\/\/www.charanis.com\/blog\/category\/health\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":30942,"url":"https:\/\/www.charanis.com\/blog\/2022\/10\/21\/sprain-spill-running-interrupted\/","url_meta":{"origin":29563,"position":4},"title":"Sprain spill – running interrupted","author":"Jimmyc","date":"October 21, 2022","format":false,"excerpt":"July 2021 was the fall, spring 2021 was the peak. After using the pandemic\u2019s WFH and travel less time to build running I managed to kick ass in the first quarter of the year running times I hadn\u2019t seen since my 30s. We got a cabin in April up in\u2026","rel":"","context":"In "Health"","block_context":{"text":"Health","link":"https:\/\/www.charanis.com\/blog\/category\/health\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":68,"url":"https:\/\/www.charanis.com\/blog\/2013\/07\/22\/running-vs-grass-cutting\/","url_meta":{"origin":29563,"position":5},"title":"Running vs. Grass Cutting","author":"Jimmyc","date":"July 22, 2013","format":false,"excerpt":"Here is a fitness comparison for you. Why we 21st Century Americans have to exercise. We have a push reel mower and a power mower. Daniel (my son) has been cutting the grass with the push mower. Its a nice cut - especially with the bermuda grass. 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