Training Log Archive: tedmacIn the 7 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
12 PM
Running (Trail) 2:35:33 17.57 mi (8:51 / mi) +427m 8:14 / mi
ahr:156 max:180 shoes: Hoka ATR 3
Run 1: 2.5hr rolling/hilly trail run, easy effort but run all the hills even if it is just a slow shuffle. Then focus on smooth downhill running trying to keep a quick fast gait and avoiding braking as much as possible. As you’re probably finding any hill at altitude spikes your HR quicker than a similar hill at sea level!
Felt pretty good. Not crazy about my shoes. I think I need a wider toe box. I might try some Altras when I'm at the race later this week (they'll have a booth).
Felt pretty good. Not crazy about my shoes. I think I need a wider toe box. I might try some Altras when I'm at the race later this week (they'll have a booth).
Thursday Sep 28, 2017 #
9 AM
Running (Treadmill) 59:53 7.77 mi (7:42 / mi)
ahr:147 max:170 shoes: Hoka Instinct
Run 3: 1hr Hill Progression run on TM. Start running flat at your normal easy pace. Then starting at 5:00, increase the incline 1% every 2:00 for as long as you can. When you can't continue going steeper, lower it back to flat for 2:00, speed up by 30 seconds per mile and then start the progression again. Then lower to flat and finish out 55:00 at the faster base pace before taking it slow/easy the final 5:00.
I think I got too ambitious and tried to pretend that 8:00 is my new easy pace, when it is more likely 8:15. The first progress was at 8:00 pace, and I only made it through 7%. The second progression was at 7:30 pace, and I only made it through 5%. I then had 20+ minutes at 7:30 before I dialed it back to 8:00 pace for the last 5 minutes.
I think I got too ambitious and tried to pretend that 8:00 is my new easy pace, when it is more likely 8:15. The first progress was at 8:00 pace, and I only made it through 7%. The second progression was at 7:30 pace, and I only made it through 5%. I then had 20+ minutes at 7:30 before I dialed it back to 8:00 pace for the last 5 minutes.
Tuesday Sep 26, 2017 #
5 PM
Running (Trail) 42:05 5.52 mi (7:37 / mi) +90m 7:15 / mi
ahr:171 max:190 shoes: Hoka Instinct
Run 2: Short Ladder workout on the TM, flat road, or bike path. Note this one is just a 1-way ladder. For each “step” just try to speed up a little over the previous one, rather than aiming for a specific pace. I’d go 30 seconds per mile faster than your warmup for the 6:00 interval, and then depending on how your hip feels you can speed up some more for the 4:00 and 2:00 steps.
Note: this was Run 2 from last week (when I backed off because of hip).
6:00 was at 6:46 pace
4:00 was at 6:14 pace
2:00 was at 5:48 pace (close to all out)
Note: this was Run 2 from last week (when I backed off because of hip).
6:00 was at 6:46 pace
4:00 was at 6:14 pace
2:00 was at 5:48 pace (close to all out)
Sunday Sep 24, 2017 #
12 PM
Walking/Hiking (Hike) 5:19:11 10.0 mi (31:55 / mi) +1060m 24:01 / mi
ahr:110 max:156
Pamela and I went on this out/back hike with a turnaround point on the top of Mount Humphrey, which is the highest point in Arizona (12,633 ft). In general felt great. Stomach was a little wonky the last couple of hours (no place to "visit the woods"). Legs were fatigued from previous day, but overall felt good!