Training Log Archive: mariaamaya

Walk 5: 45:00 uphill TM walking.

Good walk, no push, but not a stroll.

Started slow and comfortable at 3.0 mph and increased to 2%

At 5 min increased to 4% incline
@ 10 min increased to 6%
@ 15 min increased to 8%
@ 20 min increased to 10%

@ 25 min increased to 3.4 mph

@ 30 min increased to 12% incline

@ 35 min increased to 3.6 mph

@ 40 start decreasing incline by 3% every 1:15 min but held speed at 3.6 mph

Run 2: 70:00 flat at marathon pace (about 8:00) with a very short warmup and cool-down.

Well... I didn't quite do a "very short warm-up and cool down", I wanted to get down the hill before starting.

This was a really amazing run, I wasn't sure how long I would be able to hold the 8 min pace, but at 6 miles, I felt like that was all I could do, it wasn't 70 minutes but I felt satisfied at that point that I had done about 50 min worth and I didn't want to try to hold that pace on an uphill.

Overall, happy with this run.

Run 1: 4hr hilly run including “up/down” sprints in the middle. So for example run for 2hrs (and walking is ok on steeper hills during the normal running part). Then around the 2hr mark stop at a good steep hill and run 8 x 2:00 (or enough repeats to add up to about 16:00 total of hard uphill). Rest 30 seconds at the top of each hill and then run down hard, really pounding. Rest 2 min at the bottom before doing the next hill sprint. Then run another 1.5hrs or whatever gets you to 4hrs total.

Okay, this was probably one of the hardest runs I have done in a VERY long time!! I swear, whoever came up with this workout is a true sadist in every sense of the word. Maybe I just choose a super steep hill. I really don't know but 2 min is a long time.

Having said all that, I did all 8 repeats and I never slowed down on the climbs. However, it wasn't exactly smart to do the 6 mile tempo run with 11 miles total running this morning... :( in the fastest time I've done 11 miles in a VERY long time.

I am SMOKED!!!

Went out with my neighbor, who's trying to work back up to 9 miles and onward. She never breathes hard, runs maybe once or twice a week and always starts out with 5 miles or so but then is timid about getting up beyond 9 miles. She's probably one of the strongest runners I know, if she applied herself, she would be unbelievable. From the first time, I ran with her she was running 11;20-11:30 m/m and now she's doing 10s, and she hasn't run consistency. Amazing!!

Good easy run, no push, I felt great!

Run 4: 60:00 easy recovery run of any kind.

I guess this could be an easy recovery run of any kind. I went slow, pushed to a comfortable pace at the end but never felt like I was going hard and it never felt exhausting.

Enjoyable to be on the trails and I met some more new folks!

Run 2: 50:00 Easy Pace / Marathon Pace run:
a. On a flat route, alternate 10:00 segments of Easy Pace with 5:00 segments of Marathon Pace.
b. Complete 3 sets.
c. Finish with a final 5:00 at Easy Pace.
Depending on how you are feeling, the two paces could be slower than normal. That is ok - just keep the 2 paces about 1 min per mile apart.

So, yes, I'm a bit behind. This was last week's run but I did it and it was great. I did it with Amy, which is awesome because having her company is outstanding!

However, I feel like I could have gone faster but I ask myself - really, could I? Does the fact that I did the run with her replace the fact that I would have had less motivation by myself, thereby negating her company? Not sure, we did her pace and tried to hold 9:30/8:30 - I think we went a tad faster, which is great!

It looks like we averaged 8:45 m/m during the one hour of 4 sets of these little "tempos", which means I think we did them at 9:15 and 8:15 respectively.

Oh, just re-read the instructions, we cooled off with 1 mile at 9:40, that's what we had left to reach her house and I didn't realize we were only supposed to do 3 sets not 4... oops...

I loved this run!

Run 4: 60:00 easy recovery run of any kind.

Super easy relaxed run, cool morning - but beautiful!

Nice, relaxed easy run with Lululemon/RWB group. Great conversation, no push!

Run 1: 3hr flat/rolling steady road run (or bike path, etc). Remember Vermont is still going to feel a bit like a road race compared to something like Mohican so it is important to keep the legs in Keys 100 shape!

Ran this with Amy, it's so much easier (not that this is a tough run) but it is easier to go out with someone. I told her I wanted to start slow and start to speed up on our turn-around. I felt like she started too fast but then I looked at our times... maybe it just felt extra hard on me.

It looks like it wasn't a bad mid-split, we did okay and didn't slow down too much. Run felt great, I got my legs at 5 miles and then at about 11 I started feeling the run a bit but I never felt like we were pushing, I just felt like we were pushing a tad beyond easy - actually, I felt like we did a comfortable run!

DISTANCE PACE ELAPSED TIME

1.0 mi 10:53 min/mi 00:10:53
2.0 mi 10:27 min/mi 00:10:25
3.0 mi 10:19 min/mi 00:10:19
4.0 mi 10:06 min/mi 00:10:05
5.0 mi 10:08 min/mi 00:10:07

6.0 mi 09:50 min/mi 00:09:50
7.0 mi 09:38 min/mi 00:09:38
8.0 mi 09:51 min/mi 00:09:50
9.0 mi 10:00 min/mi 00:09:59

10.0 mi 10:01 min/mi 00:10:00

11.0 mi 09:43 min/mi 00:09:43
12.0 mi 09:32 min/mi 00:09:31
13.0 mi 09:32 min/mi 00:09:32
14.0 mi 09:37 min/mi 00:09:36
15.0 mi 09:39 min/mi 00:09:38
16.0 mi 09:39 min/mi 00:09:39
17.0 mi 09:31 min/mi 00:09:31
18.0 mi 09:39 min/mi 00:09:38
19.0 mi 09:52 min/mi 00:09:51
20.0 mi 09:32 min/mi 00:09:32
20.2 mi 10:05 min/mi 00:01:43

Run 3: On the TM, run for 50:00 at normal easy pace, but on the 9s (9:00, 19:00, etc), crank it up to 7% 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.

Too easy? I could have done 30 more minutes... slept 10 hrs last night, of course!

Warm Up Walk
.31 miles, 7:00 min

Workout

Started at 5.8 mph
At 2 min went to 6.0 mph

Then I started the 1 min hill climb at 7% on the 9s
@ 30 min increased the speed to 6.2 mph
@ 60 min increased the speed to 6.4 mph

Cool Down Walk
5:00 min, 1.35 miles

Walk 5: 30:00 - 60:00 casual walking.

4.00 miles in 60:12 min at 2%

Cool Down Walk
.26 miles, 5:00 min

Well, I slept a little under 8 hrs last night so I felt a bit better today as far as energy goes but I wasn't looking forward to getting on the treadmill. As I thought about it, I realized that Mohican was just last weekend, I feel like it's been weeks. Having said that, I haven't gotten enough sleep this week and I just came off the race, no wonder I'm tired.

Therefore, I decided to walk, although not as prescribed (casual) but it felt good to push the walk. It felt like the right workout for how I'm feeling.

Pretty tired! Slept in and walked Kodi then walked to work this morning!

Run 3: Later in week. After warming up with about 5:00 of easy flat running, go 25:00 uphill at 9:00/4%, then another 25:00 at 10:00/8% (adjust speed to feel about the same cardio-vascularly as the first 25:00) Then a 5:00 cool down of flat easy running.

Super tough run! I thought this might be tough but I just couldn't hang, not sure if the lack of sleep is getting to me or what. My parents are visiting so I am sleeping in the living room, which means I'm not getting to bed at my usual 8pm-8:30pm.

Warm Up Walk
.32 miles, 5 min

Started easy at 5.8 mph
@ 5 min up to 6.6 mph (9:05 m/m)

@ 9 min had to drop to 6.2 mph
@ 11 min down to 6.0 mph
@ 13 min down to 5.8 mph
@ 15 min down to 5.6 mph
@ 17 min down to 5.4 mph
@ 19 min down to 5.2 mph
@ 21 min down to 5.0 mph
@ 23 min down to 4.8 mph
@ 25 min down to 4.6 mph (I am now walking :(
@ 27 min down to 4.4 mph
@ 29 min down to 4.2 mph

At 30 min raise it up to 8% and try to run again at 6.0 mph (10:00 m/m)
@ 32 min down to 5.8 mph
@ 34 min down to 5.6 mph
@ 36 min down to 5.4 mph
@ 38 min down to 5.2 mph
@ 40 min down to 5.0 mph
@ 42 min down to 4.8 mph
@ 44 min down to 4.6 mph
@ 46 min down to 4.4 mph
@ 48 min down to 4.2 mph
@ 50 min down to 4.0 mph
@ 52 min down to 3.8 mph

Okay, let's try to get it back to a run for the last 5 minutes!
@ 53 min up to 6.0 mph

Now I HAVE to run, no more slacking...
@ 55 min up to 6.2 mph
@ 55:30 min up to 6.4 mph
@ 56 min up to 6.6 mph
@ 57 min 6.8 mph
@ 58 min 7.0 mph
@ 59 min 7.2 mph

Cool Down Walk
5.56 miles, 5 min cool down

Warm Up
2 min of double under practice

Then 6 min AMRAP of:

5 strict press (15#)
5 OH squats (15#)
10 sit-ups
5 push-ups

LIFT/SKILLWORK
EMOTM for 10 Minutes:

ODD: 5 Tall Jerk (15#)
EVEN: 30 sec L-Sit (rings)

For Time: 12:15

100′ Broad Jump, then
5 Rounds
8 Burpee
6 Toe-to-Bar, then

100′ Broad Jump, then
5 Rounds
8 Burpee
6 Toe-to-Bar

Tough workout, no energy!

Met up with Amy and we were both pretty tired so we decided to forgo doing any tempo and just ran by feel. It felt a little fatiguing at the start, we pushed a little in the second half but I can tell I'm still tired.

Went out with the Great Falls trail group, I decided to just take it easy and go by feel.

As usual this second run today felt so much better than the first. I held back and went pretty slow at the beginning, I ended up with this group that did their own route and it wasn't bad, we had to keep waiting for a few in our group, which was fine except my mom was waiting for me in the parking lot so I had to hurry at the end. It wasn't a big deal as my legs were finally warmed up and it felt great to push very easy and comfortably at the end!

Went out to do a nice, super easy relaxing run with Nima but she overslept. So, I went out for about 2.5 then returned and picked her up. We did 4.5 together and it felt really good to get out, even though I'm still feeling a little sore.

Walk 5: 30:00 uphill TM walking.

Started at 3.2 mph flat.

@ 5 min increased incline to 5% but kept speed to 3.2 mph
@ 10 min increase speed to 3.4 mph but kept incline to 5%

@15 min increased incline to 7% but kept speed to 3.4 mph
@ 20 min increased speed to 3.6 mph but kept incline to 7%

@ 25 min increased incline to 9% but kept speed to 3.6 mph
@ 30 min increased speed to 3.8 mph but kept incline to 9%

@ 35 min increased incline to 11% but kept speed to 3.8 mph

@ 40 min decreased incline to 5% but kept speed at 3.8 mph
@ 45 min increased speed to 4.0 mph but kept incline at 5%

@ 50 min decreased incline to 3% but kept speed at 4.0 mph
@ 55 min decreased incline to 1% but kept speed at 4.0 mph

Very sore still but cardio felt great on this walk, maybe it was too easy...?

Still to come...

DISTANCE PACE ELAPSED TIME
1.0 mi 10:09 min/mi 00:10:09
2.0 mi 13:20 min/mi 00:13:18
3.0 mi 12:16 min/mi 00:12:15
4.0 mi 11:47 min/mi 00:11:47
5.0 mi 10:39 min/mi 00:10:39
6.0 mi 11:59 min/mi 00:11:59
7.0 mi 12:24 min/mi 00:12:24
8.0 mi 12:17 min/mi 00:12:17
9.0 mi 12:59 min/mi 00:12:59
10.0 mi 11:28 min/mi 00:11:27
11.0 mi 11:27 min/mi 00:11:27
12.0 mi 12:37 min/mi 00:12:36
13.0 mi 12:06 min/mi 00:12:06
14.0 mi 12:57 min/mi 00:12:56
15.0 mi 12:22 min/mi 00:12:22
16.0 mi 13:04 min/mi 00:13:03
17.0 mi 12:50 min/mi 00:12:50
18.0 mi 12:14 min/mi 00:12:13
19.0 mi 11:29 min/mi 00:11:29
20.0 mi 12:41 min/mi 00:12:41
21.0 mi 12:24 min/mi 00:12:23
22.0 mi 11:58 min/mi 00:11:57
23.0 mi 12:20 min/mi 00:12:20
24.0 mi 12:47 min/mi 00:12:46
25.0 mi 11:39 min/mi 00:11:39
26.0 mi 11:46 min/mi 00:11:45
27.0 mi 10:52 min/mi 00:10:52
28.0 mi 10:41 min/mi 00:10:41
29.0 mi 14:05 min/mi 00:14:04
30.0 mi 13:33 min/mi 00:13:31
31.0 mi 12:58 min/mi 00:12:58
32.0 mi 11:44 min/mi 00:11:44
33.0 mi 10:31 min/mi 00:10:31
34.0 mi 13:24 min/mi 00:13:23
34.9 mi 12:55 min/mi 00:11:33

Met my neighbor for an easy 7 miles. Felt a little stiff this morning, maybe it's because I missed my trail run last night. I wonder if running more often really does keep me more limber...? That's how it feels anyway.

-- arm still injured --

Warm-Up run to crossfit

WARM-UP: 8 minutes
2 min double-unders
2 Rounds + 3 OHS & 6 OH Lunges
3 OHS with a 3 sec pause
6 OH Lunges
6 Burpees
3 Toes-to-Bar

EMOTM for 10 Minutes
ODD: 30 Sec Pull-up Negative with LaCrosse Ball
EVEN: 5-8 Sotts Press (PVC & 15)

For TIme: 12:45
Run 800m
50 Push-up
30 Front Rack Lunge (55#)
8 Push Jerk (55#)
12 Push Jerk (65#)

Cool down run from crossfit

Run 2: Earlier in week. 1hr flat run on roads or TM at marathon pace, with 5:00 wu and cd.

Super great run!! Did not think I could hold this for an hour, so happy! I started and it felt a little easier than I thought it would. I could feel that it was MUCH easier than yesterday's tempo.

I decided to do it on the treadmill because I wanted to make sure I would hold the right pace. I ended up speeding up at 30 min and at the end again. It finally started getting difficult at about 40-50 min.

Warm Up Walk
.28, 6:00 min

Workout
Warm up run .48, 5:00 min

Tempo: 7.47, 60:00 min

Cool down run .56, 5:00 min

-- Started at 7.4 mph, 8:06 m/m
-- At 30 min sped up to 7.5 mph, 8:00 m/m
-- At 52 min sped up to 7.6 mph, 7:53 m/m

Cool Down Walk
5:06 min, .25

Headed out with Amy this morning, decided to do a 2 mile tempo towards the end of the 10 miler. Amy pretty much runs 10 miles so anything we choose to do has to be within the 10 miles, which is fine with me. It's a lot easier to get in 10 miles with her than by myself.

Anyway, it was a fairly easy run, I felt like I could have gone faster on the tempo portion by not really sure by how much. Splits said 7:52 and 8:04 but who knows, I guess I'll find out when it's time to do my Run #2 of 1 hr at marathon pace! Yikes!

WARM-UP
300 m run
3 rounds of:
5 inchworm push-ups
5 burpees
5 thrusters
5 hollow rocks

LIFT (weird waist pain - kept it super light)
5 X 1 = 55#
4 X 4 = 55#

WOD = 8:35
6 Rounds
8 Ring Rows (green band)
200 m run

Not too hard, arm still injured. First time doing ring rows in months!

Run 3: 1hr Hill Progression run on TM. Start running flat at 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 15 seconds per mile and then start the progression again. Do a 3rd progression another 15 seconds per mile faster, and then finish out the hour with easy flat running.

Pretty tough workout! Loved it. I was a little surprised I was able to get as high as I did, with the speed I was at... :)

Warm Up Walk
.27 miles, 6:00 min

Workout
Started at 5.8 mph flat

At 5 min started incline progression, got up to 8%

Dropped to flat and increased speed to 6.0 mph
Got up to 7% on the 2nd climb

Dropped to flat and increased speed to 6.2 mph
Got up to 7% on the 3rd climb

Dropped to flat and increased speed to 6.5 mph for finish.

No time for Run #5!

Cool Down Walk
.26 miles, 5:00 min

Okay, we headed to NC again on our search for land. We arrived late on Friday night. When I woke up Saturday, I figured we were in for some good hikes, so I chose to sleep in, mistake.

I hiked, maybe 1.5 miles, although being in and out of the car all day in the heat, standing in the sun, I was exhausted by the end of the day. We got to our hotel south of Asheville late so no run.

I got up early, refreshed and planning on combining Runs 3&5, totally excited. I got down to the fitness room and guess what? No treadmill. Two ellipticals, I considered it for a second but it was beautiful outside.

I went for an easy hour, unfortunately to get to any trail, I had to run on the highway, not freeway, but a big road with no sidewalks. I finally got to the trail, it was beautiful, called the Mountain to Sea Trail, but I was only able to run 1 mile, and then it was time to turn back because I had to get back to the hotel so we could get going.

Tomorrow morning I'm getting up to do those two runs! I've been really looking forward to them.

Slow hike/stroll on a couple of pieces of land.

Went out with my neighbor on a super, slow relaxed morning run. She decided to go a bit faster and I actually felt it a bit. I enjoy it more when we go 11 m/m not that this was hard but when we sped up I started feeling last night's hard run a tad.

I'm curious to see how today's long run will be. I think I will be taking tomorrow off!!

Run 1: 4hr “Flat/Hilly/Flat” long run, on roads, trails, or a mix:

a. Run the first 1hr flat/smooth at normal easy pace,

b. then run as hilly a route as you can for the middle 2hrs. Try to let yourself go on the downhills. But for the ups just normal effort which may mean walking depending on how steep it is.

c. Then finish with another 1hr flat and a bit faster than the initial hour. Your legs will feel tired from the ups/downs during the middle portion.

Okay, completely forgot that I was supposed to do this specific run until I was about 20 min in. No problem, I pulled out my phone, looked it up and decided I was just going to continue where I was at.

The first part of this trail run at Great Falls that I like doing isn't flat but isn't necessarily hilly, it's rolling hills, I've never really had to walk... or maybe I chose not to walk.

Anyway, since I'm now a bit familiar with these trails, I decided to just follow them for the first hour, then at the start of the 2nd hour I would just do hill repeats, not hill SPRINTS but just repeat the hills as if I were on a super hilly course.

Well, that's what I did, I had to start a bit early, at about 52 min and found a short hill that took me 1 min to summit then I ran back down, I did this 5 times. Just around the bend, I found another, this one took me about 1:10 and I thought, "why only 5 repeats?" so I did 10. I continued and found another longer one with less of an incline that took me 2:45 - 10 repeats, finally my legs were fried! I found the last one, super steep, :45 sec, again 10 repeats and I was done with the hills! My legs were fried, it felt great!

So, now the flat fast - I didn't even want to run at this point, which told me it was a good tough workout. I pushed on to the flat part at about 2:41 hrs and 12 miles. I started shaking out the hills about 30 min later and finally felt at bit better after I ate. I did the rest on some flat trail and was done!

Super awesome workout!!! One app said 700 feet of elevation gain and the other said 2100 feet, who knows! I guess, who cares, my legs were screaming after the third set of repeats that I had pushed hard. I was actually fine after the first two sets of repeats, it was that long third one that kicked my butt.

Here are my splits:

DISTANCE PACE ELAPSED TIME
1.0 mi 12:38 min/mi 00:12:35
2.0 mi 12:19 min/mi 00:12:09

3.0 mi 11:46 min/mi 00:11:44
4.0 mi 11:02 min/mi 00:11:02
5.0 mi 11:47 min/mi 00:11:47

6.0 mi 15:08 min/mi 00:15:07
7.0 mi 15:03 min/mi 00:15:02

8.0 mi 13:42 min/mi 00:13:40
9.0 mi 13:52 min/mi 00:13:51

10.0 mi 14:06 min/mi 00:14:06
11.0 mi 14:48 min/mi 00:14:47
12.0 mi 14:27 min/mi 00:14:27

13.0 mi 11:57 min/mi 00:11:56

14.0 mi 12:19 min/mi 00:12:17

15.0 mi 11:20 min/mi 00:11:19

16.0 mi 10:51 min/mi 00:10:51

17.0 mi 12:38 min/mi 00:12:38

18.0 mi 11:29 min/mi 00:11:28
19.0 mi 11:29 min/mi 00:11:28
19.2 mi 09:31 min/mi 00:01:44

Took Kodi out on a short hike since she was giving me guilty looks. Hike from Sunday's run, it felt good, not tired at all!

I had physical therapy earlier today and thought my hip might be sore, I also thought I might be sore from yesterday's crossfit but I also slept really well last night!

Went out with the VHTRC group to do a short trail run. Started running and chatting with this guy who is very fast. My mistake but great run overall!

I did not feel fatigued, I thought I might especially after yesterday but I was super antsy to get running all day today.

The short hike with Kodi was actually a great warm-up.

Mile 1 - 9:50 m/m
Mile 2 - 9:23 m/m
Mile 3 - 8:47 m/m
Mile 4 - 8:02 m/m
Mile 5 - 8:03 m/m
Mile 5.1 - 7:38 m/m

Run 2: 30:00 flat tempo run at about 7:30 pace, outside if you can so you have to set the pace (try to be as consistent as possible). Normal warmup and cool-down.

So... not exactly as prescribed above. I ran with Amy and forgot to do my normal warm-up. We did a nice slow start at 10s or so. Then at 2 miles we started the tempo portion, I went her pace so we hung at speeds shown below, 8s or so.

We did the last 3 miles as a cool down making sure not to slow down too much.

All in all, it was a pretty hard run, I was surprised. I was also surprised that I wasn't beat from the short tempo last night, but today I'm feeling the distance.

DISTANCE PACE ELAPSED TIME
1.0 mi 10:41 min/mi 00:10:41
2.0 mi 10:29 min/mi 00:10:28

3.0 mi 08:27 min/mi 00:08:26
4.0 mi 08:18 min/mi 00:08:18
5.0 mi 08:21 min/mi 00:08:20
6.0 mi 07:54 min/mi 00:07:54
7.0 mi 08:58 min/mi 00:08:57

8.0 mi 09:28 min/mi 00:09:27
9.0 mi 09:27 min/mi 00:09:26
10.0 mi 09:37 min/mi 00:09:37
10.2 mi 11:33 min/mi 00:01:55

Crossfit workout wasn't hard at all, which was fine with me. I was exhausted, I think this morning's run did me in! Sleeping in tomorrow!

WARM-UP
400 m run
7 min AMRAP
10 Good AMs (35#)
8 DB Press (4 each arm) 20# dumbbell
6 Ring Rows

LIFT
Strict press
5 (35#) 4 (55#) 3 (55#) 3-3-3-3

WOD
300 m run
3 Rounds (6:50)
15 deadlifts (95#)
12 toes to bar (laying down)

Super late walk to work this morning!!

Lululemon Run

The reason I don't do these runs often is because these road runners tend to run so fast, but when you want some company, I guess you're willing to sacrifice.

I will admit, I didn't HAVE to catch up to the fast guys at the front and maintain pace with them... :)

Good run, tough but felt pretty good afterwards.

Run 1: 3hr hilly long trail run at an easy, steady effort.

I headed out to Great Falls and had a fabulous run! Wow, I will start running trails much more often, that was super fun! It wasn't a very hilly and definitely not a super hilly run, just mediocre hilly - turns out it was only a measly 1230 ft gain.

I started easy and I could feel a bit of fatigue but not bad. I finally got my legs around 5 miles or at around the first hour. It felt good and the scenery was perfect, I headed north to Riverbend Park was familiar with the trail from the North Face race so I sort of knew where to go. I checked the maps and I was making good progress all around. I decided to turn around at the "Algonkian State Park 8.6 miles" sign. It wasn't crowded but there were enough people around. Next week I'll head south into Great Falls.

Overall, it was just a normal, easy run, I didn't push at all, hiked the uphills, and ran some but the distance increased the intensity for me.

Splits:

DISTANCE PACE ELAPSED TIME
1.0 mi 12:31 min/mi 00:12:31

2.0 mi 11:57 min/mi 00:11:57

3.0 mi 10:49 min/mi 00:10:48

4.0 mi 12:45 min/mi 00:12:44
5.0 mi 12:04 min/mi 00:12:03

6.0 mi 11:18 min/mi 00:11:18

7.0 mi 12:22 min/mi 00:12:22

8.0 mi 11:14 min/mi 00:11:13
9.0 mi 11:29 min/mi 00:11:28
10.0 mi 11:29 min/mi 00:11:29

11.0 mi 12:31 min/mi 00:12:30

12.0 mi 11:30 min/mi 00:11:29
13.0 mi 11:18 min/mi 00:11:18
14.0 mi 11:02 min/mi 00:11:01

15.0 mi 10:22 min/mi 00:10:22

15.6 mi 10:17 min/mi 00:06:10

Run 3: Hill fartlek on the TM for 60:00 at easy pace. For this run, I want you to mix in several random hills during the run. But instead of adjusting the pace like you would if trying to keep the effort the same, leave the pace the same instead. This way, the hills will seem harder based on how steep they are. No set schedule of hills but try to do at least 4 hills from 30 seconds to 2 minutes with a variety of inclines. This is supposed to be a moderate workout - next week is really hard so keep that in mind!

Run felt pretty decent, not hard but not easy, just a good moderate hill run, I was looking forward to doing it, which tells me it was fairly easy. Plus I sped up in the last 2-3 min by .1 mph.

0-10 min flat easy at 6.0 mph (warm up)

All at 6.0 mph

@ 10 min up to 4% for 2 min
Down to flat for 3 min

@ 15 min up to 6% for 1:30 min
Down to flat for 3:30 min

@ 20 min up to 8% for 1 min
Down to flat for 4 min

@ 25 min up to 10% for :30 sec
Down to flat for 4:30 min

@ 30 min up to 10% for :30 sec
Down to flat for 4:30 min

@ 35 min up to 8% for 1 min
Down to flat for 4 min

@ 40 min up to 8% for 1 min
Down to flat for 4 min (screwed up on this one!)

@ 45 min up to 6% for 2 min
Down to flat for 3 min

Flat for last 13 min at 6.0 mph

End and immediately start flat walk warm up for uphill walk portion!

Walk 5: 30:00 uphill TM walking.

Good walk, felt fairly easy - even after the 1 hr uphill intervals.

5 min walk flat @ 3.0 mph

@ 5 min up to 5% incline and increase to 3.5 mph
(10 min here)

@ 15 min up to 10% incline at 3.5 mph
(20 min here)

At 35 min drop to flat maintain 3.5 mph for 5 min

End at 40 min

Ran with my neighbor who is just getting back into running, we went slightly faster than last time or at least we thought we did...?

Super, easy relaxing and enjoyable run!

18 holes of golf, on my feet all day but enjoyable, as always!

18 holes at Steve's new golf course job! Pretty tired afterwards but not bad, we used a cart so the walking wasn't as much as it could have been.