Training Log Archive: alanperlman

Run 1: 1:45:00 easy fun run. Try to check out a new area/new route to make it more interesting and so you aren't worried about how long it usually takes you to run it like you might do on a standard training route. Consider leaving the GPS at home. If in TN this might not be an issue as you probably don’t have standard routes established yet!

181 spm
last long run in NYC!

Run 3: If you have access to a treadmill: On the TM, run for 50:00 at normal easy pace, but on the 9s (9:00, 19:00, etc), crank it up to 4% and run the same pace but uphill for 1:00. Then lower it back down and continue till the next hill starts. So you’ll run a 1:00 hill every 10:00. Skip the last 9 so you are finishing with 10:00 of easy running. It is amazing how slow (and even downhill) the flat running starts to feel after several of the hills. The recovery portion here is key and over time, we want to see your HR and breathing rates drop back to normal easy HR quicker. This shouldn’t be too strenuous of a workout so feel free to slow down if needed.

OR if no treadmill yet, do a easier version of the hill fartlek you did in the 3rd week of training. Ie push just some of the hills, and not so hard that you are struggling to resume normal easy running at the top.

-181 spm
-no hills tonight but did combo of high knees and sprints for one minute to get heart rate up
-ate half an avocado and some cheese before running and felt great; starting to take nutrition more seriously

Run 4: 30:00 easy flat recovery run.

184 spm