Training Log Archive: mariaamaya

Run 3: On the treadmill, do 8 x 1:30 hills with 3:00 easy flat jog recovery between each. Each hill should be 9:00 pace and 8% incline. This is a MaxV02 workout meaning it should be very hard - that is why the recovery is longer and slower. So speed up (leave the hill at 8%) if you are able for the last few hills. Normal warmup/cool-down which you could do outside or on the TM.

20 min warm up at 9.2 kmph (5.71 mph) (10:30 m/m)
4x strides @

- 12 kmph (7.45 mph) (8:03 m/m)
- 13 kmph (8.07 mph) (7:26 m/m)
- 14 kmph (8.7 mph) (6:53 m/m)
- 14 kmph

Then I did the following, all at 8%

1st hill: 10.2 kmph (6.33 mph) (9:28 m/m) @ 30 min
2nd hill: 10.5 kmph (6.52 mph) (9:12 m/m) @ 34:30
3rd hill: 11.0 kmph (6.83 mph) (8:47 m/m) @ 39 min
4th hill: 11.5 kmph (7.14 mph) (8:24 m/m) @ 43:30
5th hill: 12.0 kmph (7.45 mph) (8:03 m/m) @ 48 min
6th hill: 12.5 kmph (7.76 mph) (7:43 m/m) @ 52:30 min
7th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 57 min
8th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 61:30
9th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 66 min
10th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 70:30

It wasn't as hard as it should have been and there's probably three reasons, first I wasn't doing it at the correct pace throughout and secondly, I think I counted wrong and gave myself a longer break, maybe than I should have. Finally, I think my incline is a bit off as I have the treadmill on a folded up rug because it's not really flat when it's flat - if that makes sense.

I do feel like I'm getting fitter but the biggest thing is losing the 15 pounds I've lost, wow!!! It's soooooo much easier to run! Geez! It makes a huge difference!

Run 3: On the treadmill, do 8 x 1:30 hills with 3:00 easy flat jog recovery between each. Each hill should be 9:00 pace and 8% incline. This is a MaxV02 workout meaning it should be very hard - that is why the recovery is longer and slower. So speed up (leave the hill at 8%) if you are able for the last few hills.

Normal warmup/cool-down which you could do outside or on the TM.

This was a great workout and I did them at 7:45 m/m pace, but as I've said before, based on my set-up, I think the incline is off. Oh, well, I might have to start increasing or remove the cushion.

Run 2: Flat tempo run. Normal warm-up/strides/workout/cool-down. Workout is 30:00 flat tempo run, at 7:30 pace.

Good run, I did the strides, these were my splits for the whole thing:

Mile 1: 10:42 m/m
Mile 2: 10:02 m/m
Mile 3: 9:22 m/m
Mile 4: 9:09 m/m
Mile 5: 7:48 m/m
Mile 6: 7:39 m/m
Mile 7: 7:48 m/m
MIle .57: 7:55 m/m

Not exaclty the middle 30 min, but I tried.

Morning Run with Nicol

Start with a good climb to Nicol's house to pick her up, then off we go on a flat run.

Short, outdoor walk with Lina.

Incline walk: 12% for 30 min in the middle.

Run 1: 3hr hilly trail run at a steady, easy effort. Or roads if needed.

MUCH NEEDED Long run with lots of climbing! I realized I need to do more elevation gain for the races I'm looking at doing. This was an amazing run, although the temperature dropped back down to mid 30s and it was very cold on this run. I took it easy on this run and did most of my climbing at the beginning, and finished with a flat 3 miles.

3,423 feet of climbing, so not bad.

Super short walk with Kodi and a dog we are dog-sitting, Lambo - right after my run, I couldn't even walk in the door but it was too cold for as wet as I was to stay out any longer.

Last minute lunch walk with Lina and Lambo.

Sprinkling, pouring, windy, still, blustery run!!

Ugh... cold and miserable. Didn't do my interval run this week...

Lost a whole bunch of weight, so my running is feeling super light and easy. It's amazing how weight make such a difference. I've lost 16 pounds so far, I feel amazing. My energy is excellent. The lady I'm working with also does ultras so that really helps.

Morning Ran out of time Run

Flat, easy run on the waterfront before work.

Morning Run with Nicol

Pretty hilly run at the beginning, 932 feet of climb in the first 50 min.

Morning Run with Lina, flat route, getting back into it.

Short walk on the golf course today, need to do something, so incredibly tired today.

Last minute TM walk - I flew back on Friday, Feb. 15th, arrived on Sat. Feb. 16th and today the jet lag just hit me like a ton of bricks!

Raciansky Kros 15k

I flew back yesterday and Steve signed me up for this race. Did he not know when I said that I was interested in doing it that I really didn't mean it? Lol.

I'm so glad I did, anyway, I'm in bad shape and need to do MUCH more climbing and hilly running , wow!

So, last year, I did this same race and my time was 01:43:46 for 9.4 miles, yes, I took pictures so I'm in the same bad shape I was in last year. :( I need to get to training!!!

Family Walk, flew in this morning and need to try to stay awake! So, we all went for a walk with Lina, Kodi and Steve. It was a fun little walk which we all enjoyed!!

I needed to do my run, but I'm not prepared to run in a foot of snow here in Seattle!

The gym closed today due to the snow so I got on the treadmill I bought my mother about 15 years ago and decided to just walk. I wasn't sure it would survive my running. After an hour of walking, I decided to run and ended up doing a run/walk routine: 5 min walk/10 min run and it was decent, the belt was a little slippery, hmm... probably needs some oil.