Training Log Archive: mariaamaya

Warm Up
.28 miles, 6:00 min walk

RUN #2: 20:00 of flat “minute on minute off” running on the TM. Use 6:40 pace / 8:40 pace. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 10:00 of easy jogging after the workout.

Workout - I tried... :(
0-15 min warm up @ 5.8 mph
15-19 min 4 strides @ 10.5 mph / down to 6.0 mph

19-25 min flat, easy return to normal breathing @ 6.0 mph

@ 25 min start the "minute on/minute off" @ (9.0 mph - 6:39 m/mile) and (6.9 mph - 8:41 m/mile).

X 5 reps of min on/min off (25-35 min)

3 min break at 6.2 mph (35-38 min)

X 3 min on/min off (38-44 min)

2 min break @ 6.2mph (44-46 min)

X 2 min on/min off (46-50 min)

@ 50 min cool down flat at 6.2 mph (50-54 min)

@ 54 min up to 6.3 mph
@ 56 min up to 6.4 mph
@ 57 min up to 6.5 mph
@ 58 min up to 6.6 mph
@ 59 min up to 6.7 mph
@ 59:30 min up to 6.8 mph

Cool Down
5:00 min, .26 miles

Pretty tough to do all 10 continuously. So, I opted for just 5 then split up the remaining, then I decided it was good enough to have done just 5, then I decided it would be better if I could do at least 2 more, which I changed to 3, then I decided I could tough it out and finish the last 2!!!!

Felt great!!

12/27, Sun, 4:30am

Warm Up
.28 miles, 6:00 min walk

RUN #4: 60:00 easy flat recovery run, followed by a few flat strides.

Not quite 60 min but almost.

Started at 5.8 mph
@ 15 min up to 5.9 mph
@ 30 min up to 6.0 mph
@ 40 min 4 strides @ 10.5 mph then down to 6.2 mph

44-51 min @ 6.2 mph flat

Not a bad run, good energy, but I also slept 7 1/2 hrs. Oxygen is still good.


Cool Down
5 min, .27 mile walk

Warm Up
.28 miles, 6:00 min walk

RUN #3: 60:00 flat easy road run.

Started at 5.8 mph
@ 10 min up to 5.9 mph
@ 15 min up to 6.0 mph
@ 20 min up to 6.1 mph
@ 25 min up to 6.2 mph
@ 30 min up to 6.3 mph
@ 35 min up to 6.4 mph

@ 36 min up to 6.5 mph
@ 37 min up to 6.6 mph
@ 38 min up to 6.7 mph
@ 39 min up to 6.8 mph

Cool Down
45:00 min, 4.32 mile walk

Good run, slept well, great energy! Altitude isn't affecting me... how odd?

Just not feeling like it. I better take it off, rather than burn out. I'll be ready to get moving tomorrow, on the 26th.

Warm Up
.28 miles, 6:00 min walk

RUN #4: 60:00 rolling trail recovery run, or extra day off depending on travel.

Started at 5.8 mph
@ 20 min up to 5.9 mph
@ 30 min up to 6.0 mph
@ 40 min up to 6.1 mph
@ 50 min up to 6.2 mph

@ 52 min up to 6.3 mph
@ 54 min up to 6.4 mph
@ 56 min up to 6.5 mph
@ 58 min up to 6.6 mph

@ 58:30 min up to 6.7 mph
@ 59 min up to 6.8 mph
@ 59:20 up to 6.9 mph
@ 59:40 up to 7.0 mph

Absolutely great run!! Felt so much easier than it probably should. Maybe I'll feel the altitude tomorrow.

2nd Day of Travel - no run, no fault of my own.

1st Day of Return Travel - no time to run! My own fault. :(

Warm Up
.28 miles, 6:00 min walk

RUN #3: 60:00 flat easy road run.

Easy run at 6.2 mph (10kph)

Needed something a little longer but at easy relaxed pace.

Great run!