Training Log Archive: alanperlman

Run 2: 2:00:00 long run, flatter and faster today. Note that this should still be an "easy" effort. We'll be doing different combinations of stacked long runs like this. It is a good way to simulate a longer run. You may not feel like starting the 2nd long run, but many runners find after starting and getting loosened up that they'll have a good one. It shouldn't be "harder" but just faster due to being an easier course. For this one I'd like you to be able run a steady 10:00 pace.

180 spm

mile pace:
9:38
9:12
8:58
9:21
9:55
9:57
9:39
9:44
9:48
9:29
9:16
9:05

Run 1: 2:00:00 long run. I’d like the first one of this series to be hillier (roads or trails), and walking on some of the steeper or longer hills is fine. Remember you have another long run tomorrow so be sure to eat/drink enough during the run and afterwards to help with recovery. That Nutrition doc has info about this.

181 spm

mile pace:
10:42
9:31
8:23
9:36
10:17
9:46
9:11
9:19
8:35
8:23
8:43
8:00

Run 4: 75:00 easy rolling recovery run.

187 spm

Run 3: Threshold/Vo2 combo workout. Do your normal 15:00 easy warmup and a few strides. Then run 15:00 at about 8:20 pace (ie, tempo effort). Then run 5:00 - 10:00 easy ending up at a nice hill. I’d like you to run approx 10:00 of hard uphill running; ideally 10 x 1:00, but do what you can with the terrain you have. This is the “v02” part which means you want to be huffing and puffing at the top. Jog back down the hill easy and take another full minute at the bottom of rest before the next hill sprint. Finish up with at least 10:00 easy running for recovery. As I mentioned above, adding time to cool-down is a great simulation of the feeling you’ll get later in an ultra because you are running on tired legs and with lower blood sugar. When doing a longer cool-down after a workout, I've felt much the same as I do late in a 50M race for example.

177 spm

-loved this workout; didn't have access to hills today but stepped up the sprints to try and get heart rate up as much as possible
-confirming that the tempo effort was 8:10-8:20
-the 1-min sprints were between 6:00-6:30
-definitely experienced low blood sugar / tired legs and enjoyed the cool-down training :)

Run/Walk 5: 45:00 of either flat easy running, hilly walking, or a combo.

181spm