In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||3|| 4:02:28|| 21.3||(11:23)|| 34.28||(7:04)|
| ||Hike||1|| 43:46|| 2.47||(17:43)|| 3.97||(11:01)|
| ||Total||4|| 4:46:14|| 23.77||(12:02)|| 38.26||(7:29)|
Run (Treadmill - Tennessee) 1:10:00  7.35 mi (9:31 / mi)
Run 2: 30:00 flat progression run + 4 x 1:00 surges. On a flat road or TM, start slow and gradually speed up over the course of 45:00 till you are running comfortably hard. At the end of the 45:00, slow back to easy pace for 5:00, then do 4 x 1:00 flat surges at about 5K race pace with 2:00 flat recovery jogs between them. Run easy for any remaining time till 1 hour is up.
This was an old run on my schedule that I skipped. I did this RX as Sean likes to say except, a lot slower than I would have liked and to do it RX you end up going over an hour, so I did 8 min to finish up the "hour".
.30 miles, 6:00 min
0-5 min flat @ 5.8 mph
@ 5 min up to 5.9 mph
@ 10 min up to 6.0 mph
@ 15 min up to 6.1 mph
@ 20 min up to 6.2 mph
@ 25 min up to 6.3 mph
@ 30 min up to 6.4 mph
@ 35 min up to 6.5 mph
@ 40 min up to 6.6 mph
@ 45 min down to 6.0 mph
From 50-62 min 4 X 1 min surges @ 9.0 mph (6:40 min/mile) with 2 min rest @ 6.0 mph
(Then back up to 6.2 to finish the "hour")
62-70 min @ 6.2 mph
6 min, 7.68 miles
This was the first interval/hard run since the surgery, I felt pretty strong, it was amazing! I think the few longer runs I did in Colorado really helped, now I'm back at sea level and feel much stronger and better.
Run (Treadmill - Tennessee) 1:00:00  3.81 mi (15:45 / mi)
Walk 5: The more walking the better. Your first couple of big races are flat but you’ll still be using walking breaks so flat fast walking is great preparation.
So, I was a little tired and decided to do these walks that I've been avoiding, after an informative and educational conversation with Paul.
0-5 min flat @ 3.0 mph
@ 5 min up to 3.2 mph @ flat
@ 10 min up to 1% up to 3.4 mph
@ 15 min up to 2% up to 3.6 mph
@ 20 min up to 3% up to 3.8 mph
@ 25 min up to 4% up to 4.0 mph
@ 30 min down to flat up to 4.2 mph
@ 35 min up to 1% maintain 4.2 mph
@ 40 min up to 2% maintain 4.2 mph
@ 45 min up to 3% maintain 4.2 mph
@ 50 min up to 4% maintain 4.2 mph
@ 55 min down to flat up to 4.4 mph
55-60 min flat at 4.4 mph
.10 for 2 min
.20 for 4 min
Tough walk, felt like a decent pace though.... although I think I used to do 10% @ 4.0 mph or at least I used to aim for that! Lol.
Hike (Ute Valley Park, CO) 43:46  2.47 mi (17:43 / mi)
Met up with Paul for a hike. It was great to see him! Nice to get out again on such a beautiful day!
Nice easy, short hike on a beautiful Colorado trail.
Run (Outside - Santa Fe Trail) 1:52:28  10.14 mi (11:05 / mi)
Great run on a nice easy trail. I decided to head up to the Air Force Academy to grab the car and drive back to the hotel, the other option was just to turn around at about an hour. Well, I kept going past the hour because I thought I was getting close... but in actuality, I had passed the road to the golf course. So, I turned around to head back and Steve texted that he was done. I ran to meet him and was done.
I felt heavy and sluggish, not sure why.
all weeks |