Training Log Archive: tedmacIn the 7 days ending Jan 28, 2017:
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Saturday Jan 28, 2017 #
9 AM
Strength Workout 1:02:36 0.64 mi (1:38:23 / mi)
ahr:74 max:124
Thursday Jan 26, 2017 #
5 AM
Running (Road) 49:07 6.03 mi (8:09 / mi) +109m 7:43 / mi
ahr:160 max:175 shoes: Huaka - Jan 17
Run 4: 60:00 rolling recovery run.
Tuesday Jan 24, 2017 #
5 AM
Running (Treadmill) 57:57 8.5 mi (6:49 / mi)
ahr:141 max:155 shoes: Huaka - Jan 17
Run 2: Modified version of the Flat Progression workout on treadmill:
a. Start at 15 seconds per mile slower than Easy Pace and run for 5:00.
b. Starting at 5:00, speed up by 0.1MPH (usually 1 "click") each 2:00.
c. Go until you can't complete 2:00 at the new speed.
d. Slow back down to marathon pace and run that for 5:00 (should be hard to do when you are this fatigued), and then slow down to easy pace for 10:00 or till you hit 70:00.
Note: Started at 7.6 mph and at 53:00 when I went to go past 10.0 mph, I realized the treadmill only went to 10.0 mph – so I stayed there for another 4 minutes. At 57:00, I backed it to 8.9 mph which felt reasonable comfortable. I had been feeling a little right shin split since yesterday when I ran in my dress shoes with a backpack to catch my train. Not sure if related, but at 58:00, I had a quick, painful twinge in my right hip. I stopped and walked for 10:00. I don’t think I did anything, but perhaps I wasn’t fully recovered from 24.5 mile run 2 days ago and my hip was just letting me know.
a. Start at 15 seconds per mile slower than Easy Pace and run for 5:00.
b. Starting at 5:00, speed up by 0.1MPH (usually 1 "click") each 2:00.
c. Go until you can't complete 2:00 at the new speed.
d. Slow back down to marathon pace and run that for 5:00 (should be hard to do when you are this fatigued), and then slow down to easy pace for 10:00 or till you hit 70:00.
Note: Started at 7.6 mph and at 53:00 when I went to go past 10.0 mph, I realized the treadmill only went to 10.0 mph – so I stayed there for another 4 minutes. At 57:00, I backed it to 8.9 mph which felt reasonable comfortable. I had been feeling a little right shin split since yesterday when I ran in my dress shoes with a backpack to catch my train. Not sure if related, but at 58:00, I had a quick, painful twinge in my right hip. I stopped and walked for 10:00. I don’t think I did anything, but perhaps I wasn’t fully recovered from 24.5 mile run 2 days ago and my hip was just letting me know.
Monday Jan 23, 2017 #
6 AM
Walking/Hiking (Treadmill) 30:01 2.0 mi (15:00 / mi)
ahr:121 max:145
Incline walk at 10%
Sunday Jan 22, 2017 #
9 AM
Running (Road) 3:05:54 24.42 mi (7:37 / mi) +300m 7:20 / mi
ahr:164 max:179 shoes: Huaka - Jan 17
Run 1: 3hr flat/rolling road run at an easy effort, but still negative splits.
Note: 1st half 7:41 pace, 2nd half 7:33 pace
Note: 1st half 7:41 pace, 2nd half 7:33 pace