Training Log Archive: mariaamaya

Great run outside, beautiful day! I did not want to go but I forced myself, it was too beautiful to not go outside.

My total altitude gain was 3490 feet but I started at 348 feet and the max I ever went was 420 feet. My garmin doesn't work anymore so I use Map My Run app.

As usual, lots of hills around my house. I went super easy and just relaxed. Felt better than yesterday, not sure why. Just a little easier even though I was feeling yesterday's run.

Here are my splits:

Mile 2: 9:58 m/mile
Mile 4: 9:07 m/mile
Mile 6: 10:30 m/mile
Mile 8: 10:15 m/mile
Mile 10: 9:35 m/mile
Mile 12: 9:38 m/mile
Mile 12..88: 9:47 m/mile

This was tough to get out and do, however once I was out there it was great. It was a beautiful day, a little chilly for me but still sunny and gorgeous!

My elevation gain was 4655 feet.

Splits:

Mile 2: 9.42 m/mile
Mile 4: 8.58 m/mile
Mile 6: 10.04 m/mile
Mile 8: 11.10 m/mile
Mile 10: 10.38 m/mile
Mile 12: 10.03 m/mile
Mile 14: 10.15 m/mile
Mile 16: 12.06 m/mile
Mile 18: 10.55 m/mile
Mile 18.59: 9.35 m/mile

Lots of hills!

Tough run, I did run #3 from week 2, unfortunately 9 m/mile was a little tough, so I did 10.0 m/mile (6.0 mph).

Run 3: ...After doing the normal 15:00 easy warm-up and several flat strides, run 8 x 2:00 at 9:00/8% with full (meaning 3:00 of flat, easy jogging) recovery between each one. Remember is to stay relaxed towards the end of each one when you are starting to tie up. Cool-down with at least 15:00 of easy running.

0 - 15 min, easy at 6.0 mph @ 1.0%
15 - 25 min, 3 strides @ 10.0 mph for :20 sec and 1 stride @ 10.0 mph for :30 sec
25 - 65 min, 2 min X 8 reps @ 6.0 mph @ 8.0 % incline
65 - 70 min, @ 6.1 mph
70 - 75 min, @ 6.2 mph
75 - 80 min, @ 6.3 mph

Really keeping in mind doing the longer runs.

Today I did:

Walk 6: 30:00 uphill walk on TM.

I just tried to go longer as you've suggested.

0-11 min, 1-12% incline, 1% per minute to get up to 12%
11-21 min, @ 12% incline, at 3.0 mph
21-31 min, @ 12% incline, increase up to 4.0 mph, .1 mph per minute
31-41 min, @ 12% incline, decrease to 3.0 mph, .1 mph per minute
41-51 min, @ 12 % incline, at 3.0 mph
51-61 min, @ 12% incline, increase to 4.0 mph, .1 mph per minute
61-71 min, @ 12% incline, decrease to 3.0 mph, .1 mph per minute
71-81 min, @ 12% incline, at 3.0 mph
@ 81 min, decrease to 11%
@ 82 min, decrease to 10%, up to 3.1 mph
@ 83 min, decrease to 9%
@ 84 min, decrease to 8%, up to 3.2 mph
@ 85 min, decrease to 7%
@ 86 min, decrease to 6%, up to 3.3 mph
@ 87 min, decrease to 5%
@ 88 min, decrease to 4%, up to 3.4 mph
@ 89 min, decrease to 3%
@ 90 min, decrease to 2%, up to 3.5 mph
@ 91 min, decrease to 1%, up to 3.6 mph

Run #3 from week 1:

Run 3: Minute on/Minute off Hill workout on treadmill. This workout consists of running the same pace for 30:00. The "on" minutes will be up an 8 percent hill at 9:00 pace, while the "off" minutes are at the same pace but flat. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 15:00 of easy jogging after the workout. Cool-downs are a great place to add time to your runs since you are already tired.

Super tough, only did 10:00 m/mile, not the 9:00 m/mile I was supposed to do.

0 - 15 min, flat @ 6.0 mph
15 - 20 min, 4 strides @ 10.0 mph
20 - 25 min, flat @ 6.0 mph
25 - 55 min
- min on @ 8.0% incline @ 6.0 mph
- min off @ flat @ 6.0 mph
55-70 min, flat @ 6.0 mph

No time!

Slow, easy run. Not a lot of energy! :(

I pushed super hard on this run!!

Run 2: 75:00 flat progression (aka cut-down workout) on treadmill. Start about 15 seconds per mile slower than normal easy pace and go .1MPH faster each 2:00. Go as long as you can using this protocol and then back off to a "comfortable hard" pace for the remainder of time. This comfortable hard pace should be around marathon race pace. I'd like you to shoot for at least 8hrs total running/walking time each week except for the easy weeks.

- this last sentence has helped me focus on a number of hours per week, great idea. Good motivator for me.

Started at 6.0 mph
0-48 min flat, increase .1 mph every 2 min, I got up to 8.1 mph
- back down to 7.0 mph (8:34 m/mile)
48-60 min @ 7.0 mph
60-70 min @ 7.0 mph
70-75:06 min @ 6.0 mph