Training Log Archive: tedmacIn the 7 days ending Mar 25, 2017:
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Friday Mar 24, 2017 #
9 AM
Running (Treadmill) 1:15:44 11.25 mi (6:44 / mi)
ahr:159 max:187 shoes: Huaka - Jan 17
Run 2: Modified version of the Flat Progression workout on treadmill:
a. Start at 7:45 pace and run for 5:00.
b. Starting at 5:00, speed up by 1 "click" each 2:00.
c. Go until you can't complete 2:00 at the new speed.
d. Slow back down to marathon goal pace and run that for 10:00, and then slow down to easy pace for 10:00 or till you hit 75:00.
Notes: 1st 5 min @ 7:47. Got to 5:42 pace for a minute and then 6:40 pace for 10:00
Tough but felt pretty good.
a. Start at 7:45 pace and run for 5:00.
b. Starting at 5:00, speed up by 1 "click" each 2:00.
c. Go until you can't complete 2:00 at the new speed.
d. Slow back down to marathon goal pace and run that for 10:00, and then slow down to easy pace for 10:00 or till you hit 75:00.
Notes: 1st 5 min @ 7:47. Got to 5:42 pace for a minute and then 6:40 pace for 10:00
Tough but felt pretty good.
Thursday Mar 23, 2017 #
5 PM
Running (Road) 32:03 4.0 mi (8:01 / mi) +75m 7:34 / mi
ahr:156 max:169 shoes: Huaka - Jan 17
Run 5: 45:00 recovery run of any kind.
Rn 1+ miles further but watch died at 4 miles
Rn 1+ miles further but watch died at 4 miles
Wednesday Mar 22, 2017 #
5 AM
Running (Road) 1:18:53 10.04 mi (7:51 / mi) +116m 7:35 / mi
ahr:153 max:175 shoes: Huaka - Jan 17
Run 3: 75:00 flat steady road run with 4 x :45 at about 5:40 pace mixed in during the last 15:00.
Tuesday Mar 21, 2017 #
5 AM
Running (Road) 50:53 6.05 mi (8:25 / mi) +110m 7:58 / mi
ahr:150 max:170 shoes: Huaka - Jan 17
Run 4: 60:00 rolling recovery run.
Had a work meeting to go to and couldn't complete hour. Feeling pretty trashed from Sunday's run.
Had a work meeting to go to and couldn't complete hour. Feeling pretty trashed from Sunday's run.
Sunday Mar 19, 2017 #
10 AM
Running (Road) 2:34:07 20.87 mi (7:23 / mi) +155m 7:13 / mi
ahr:163 max:179 shoes: Huaka - Jan 17
Coming off a bronchitis break from true training, I was pumped to hit this workout hard. However, I ended up hitting it too hard and bottoming out. I ran "a" at 6:15 and 6:05. I ran "b" at 7:30 pace and went an extra 15 min by accident. Also, there was a stiff wind that made things tougher. By "c" I was gassed and ran a 6:55 and 6:57 but didn't have anything left to run the 3rd mile. Lesson learned.
Run 1: Approx 2:20:00 marathon simulation long run. Very short warmup like on race day, then:
a. 2 x 1mile at tempo pace, with 2:00 easy jog between each
b. 1.5 hr flat run at 7:45 pace
c. 3 x 1 mile at tempo pace, with 2:00 easy jog between each
d. Short jog to cool-down.
Run 1: Approx 2:20:00 marathon simulation long run. Very short warmup like on race day, then:
a. 2 x 1mile at tempo pace, with 2:00 easy jog between each
b. 1.5 hr flat run at 7:45 pace
c. 3 x 1 mile at tempo pace, with 2:00 easy jog between each
d. Short jog to cool-down.