Training Log Archive: nolimitIn the 7 days ending May 19, 2013:
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Sunday May 19, 2013 #
10 AM
easy run with hills long (run#1) 4:05:00 [2] 23.0 mi (10:39 / mi)
combination of flat to hilly course. Did several very short, steep hill repeats. Pushing it on the downs and alternating between power walks and runs up. Then found about 8% grade road for .25 mile, repeated that a few times.
Very tired legs at the end but nothing like the deadness a week prior (week after the 50M).
ran flats in beginning and the end on granite course. with mixture of roads.
distance wasnt as high because of hill repeat session...
Very tired legs at the end but nothing like the deadness a week prior (week after the 50M).
ran flats in beginning and the end on granite course. with mixture of roads.
distance wasnt as high because of hill repeat session...
Thursday May 16, 2013 #
6 PM
Treadmill Incline Run (run #3) 1:00:00 [4] 8.0 mi (7:30 / mi)
30:00 of Minute on/Minute off Hills on the treadmill,
15 min warmup
30:00, 8 min pace flat for 1 minute and 1 minute at 8% incline...
15 min cool down
Very doable! Though breath was a little heavy, stayed relaxed, good form and in control
15 min warmup
30:00, 8 min pace flat for 1 minute and 1 minute at 8% incline...
15 min cool down
Very doable! Though breath was a little heavy, stayed relaxed, good form and in control
Wednesday May 15, 2013 #
6 PM
easy run 1:30:00 [2] 9.5 mi (9:28 / mi)
ran on hilly and flat granite trails, fort drum
Tuesday May 14, 2013 #
6 PM
flat tempo run (run #2) 1:06:00 [3] 8.0 mi (8:15 / mi)
20 minutes warmup run with some dynamic stretches prior to start
30 minute tempo run at 6:49 pace
16 minute easy run
ran outside. 6:49 is average depending if I was going up hill or not. Was tempted to do this on the treadmill but opted not because of plan
30 minute tempo run at 6:49 pace
16 minute easy run
ran outside. 6:49 is average depending if I was going up hill or not. Was tempted to do this on the treadmill but opted not because of plan
Monday May 13, 2013 #
6 PM
recovery hill run (run#4) 1:00:00 [1] 6.2 mi (9:41 / mi)
somewhat Hilly 60:00 run, did 4 x :15 flat strides after
ran on granite trails on fort drum
ran on granite trails on fort drum