Training Log Archive: mariaamayaIn the 31 days ending Jan 31, 2019:
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Friday Jan 18, 2019 #
Run (Outside) 8:00 [3] 0.8 mi (10:00 / mi)
shoes: Salomon Sense Pro Max
Missing portion of run with Nicol.
Run (Outside) 1:21:21 [3] 7.78 mi (10:27 / mi)
shoes: Salomon Sense Pro Max
Morning run with Nicol. She runs a bit faster than I would like to but not too bad, it doesn't hurt to push a little bit.
Thursday Jan 17, 2019 #
Run (Treadmill) 1:28:00 [2] 9.3 mi (9:28 / mi)
shoes: Nike 4.0 Magenta
Run 2: Modified flat progression on treadmill (easier to do) or outside on flat roads. Start about 9:15 pace and run that for the first 5:00. Then speed up by .1MPH each 2:00. Go as long as you can using this protocol and then slow back to normal easy pace for 5:00. Then speed up to marathon pace (about 8:00) for 10:00. Finally finish with another 10:00 of easy flat jogging. Probably about 75:00 - 80:00 total time.
So I did this but I accidentally did .1kmph as I completely forgot I was on a KM treadmill.
.06 mph equals .1 kmph - so somewhat okay.
Walk (Outside) 30:58 [1] 1.69 mi (18:19 / mi)
Quick Lina Walk.
Wednesday Jan 16, 2019 #
Walk (Treadmill) 45:06 [1] 2.4 mi (18:48 / mi)
shoes: Nike 4.0 Magenta
Walk 5: 30:00 uphill TM walking.
Since I never do these! Uphill TM Walk
Tuesday Jan 15, 2019 #
Run (Outside) 1:40:46 [2] 9.1 mi (11:04 / mi)
shoes: Salomon Sense Pro Max
Morning Run with Nicol! Lots of hills heading to her house. 670 feet of elevation gain for the first 5.1 miles.
Monday Jan 14, 2019 #
Run (Outside) 50:04 [3] 2.78 mi (18:01 / mi)
Cold and windy walk with Lina after work.
Sunday Jan 13, 2019 #
Run (Outside) 3:05:23 [4] 16.75 mi (11:04 / mi)
shoes: Salomon Sense Pro Max
Run 1: 3hr flat/rolling steady road run.
Brutally tough run today!! Yikes, cold, super windy, I'm not sure how I was able to do that. I ran the first 6 miles with Lina then completed the remaining by myself.
My legs hurt and it's been 7 hrs since I finished.
Saturday Jan 12, 2019 #
Run (Outside) 1:05:34 [3] 5.75 mi (11:24 / mi)
shoes: Salomon Sense Pro Max
Easy one hour run with Cavin, his long run for the week. He's doing well!! Very hilly one hour run in Horsky Park, good workout.
Friday Jan 11, 2019 #
Run (Treadmill) 1:11:00 [3] 7.5 mi (9:28 / mi)
shoes: Nike 4.0 Magenta
Run 2: Flat Ladder workout on TM or flat road/bike path:
a. 15:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 2 x 2:00 with 2:00 Easy Pace recoveries between each step.
8:00 step - 7:45 Pace
5:00 step - 7:00 Pace
2:00 steps - 6:30 Pace (2 of these)
c. 10:00 - 15:00 easy cool-down.
Tough workout, not even close to 7:45 m/m pace but I did it!
8 min @ 12 kmph (8:03 m/m) - that doesn't seem right!
5 min @ 13 kmph (7:26 m/m) - I mean it felt fast but really...?
2 min @ 15 kmph (6:26 m/m) - Hmm... really?
2 min @ 15 kmph
Thursday Jan 10, 2019 #
Run (Outside) 1:19:19 [3] 7.33 mi (10:49 / mi)
shoes: Salomon Sense Pro Max
Run 5: 60:00 super easy flat run followed by a few flat strides.
Nice, easy run with Nicol and Lina - next time Lina stays home, she was terrible.
Wednesday Jan 9, 2019 #
Run (Treadmill) 1:32:00 [3] 8.2 mi (11:13 / mi)
shoes: Nike 4.0 Magenta
Run 3: 1hr TM hill fartlek workout. Run at easy pace and then include approx 15:00 of uphill running at various inclines/durations while leaving the pace the same.
@ 2 min for 1 min @ 2%
@ 3 min for 1 min @ 3%
@ 4 min for 1 min @ 4%
@ 5 min for 1 min @ 5%
@ 6 min for 1 min @ 6%
@ 7 min for 1 min @ 7%
@ 8 min for 1 min @ 8%
@ 9 min for 1 min @ 9%
@ 10 min for 1 min @ 10%
@ 2 min for 2 min @ 2%
@ 3 min for 2 min @ 3%
@ 4 min for 2 min @ 4%
Tuesday Jan 8, 2019 #
Run (Treadmill) 1:30:30 [2] 8.32 mi (10:53 / mi)
shoes: Salomon Sense Pro Max
Run 4: 70:00 recovery run of any kind.
Went with Lina and a tried to pick up a friend, but she overslept! Oh, well, good run for me.
Monday Jan 7, 2019 #
Walk (Treadmill) 37:08 [2] 1.9 mi (19:33 / mi)
shoes: Nike 4.0 Magenta
Walk 5: 30:00 uphill TM walking.
From last week but I got it done!! Tired today.
Sunday Jan 6, 2019 #
Run (Outside) 5:39:52 [4] 23.35 mi (14:33 / mi)
shoes: Salomon Sense Pro Max
Run 1: 36K trail race at end of week.
What a run! Steep, slippery, icy, snowy, lots of walking, lots of running hills, trails, ice, deep snow.
Super tough! I notice these days it's taking me a bit longer to warm up and get going.
4,177 feet of elevation gain
Saturday Jan 5, 2019 #
Walk (Outside) 1:13:32 [2] 3.9 mi (18:51 / mi)
shoes: Salomon Sense Pro Max
Friday Jan 4, 2019 #
Run (Outside) 1:09:59 [2] 6.05 mi (11:34 / mi)
shoes: Salomon Sense Pro Max
Slow, icy, snowy, slippery run through the city.
Thursday Jan 3, 2019 #
Run (Treadmill) 1:05:00 [3] 6.3 mi (10:19 / mi)
shoes: Nike 4.0 Magenta
Slow, easy, slog on the treadmill.
Wednesday Jan 2, 2019 #
Run (Outside) 1:23:00 [2] 8.29 mi (10:01 / mi)
shoes: Saucony
Slow, easy run with 4x strides at the end!
The strides were pitiful, but I missed this run last week so I did it today!
Tuesday Jan 1, 2019 #
Run (Outside) 1:43:00 [3] 10.71 mi (9:37 / mi)
shoes: Saucony
Started off deciding I would start the 1 hr marathon pace when I got to the river. Well, I went the wrong direction, as we are in Krakow, and the river was 20 min away. So, I finally started and held for the full hour, then a 20 min cool down.
I figured if I could just go a pace that was harder than normal but sustainable, I would feel good. I got up to 9:30 and decided I would aim for keeping it faster than 9:30 but not any faster than 9 m/m.
Not fast but I'm getting there.
Mile 1 - 10:42
Mile 2 - 10:15
Mile 3 - 9:20 (started 1 hr)
Mile 4 - 9:22
Mile 5 - 9:12
Mile 6 - 9:20
Mile 7 - 9:03
Mile 8 - 9:02 (ended 1 hr)
Mile 9 - 10:22
Mile 10 - 9:54
Mile .71 - 9:33