Training Log Archive: mariaamaya

Warm Up

.27 miles, 6:00 min

Workout

Run #3: 1:00:00 hill fartlek run. Try to run on a moderately hilly route (trails or road). Run an easy effort no matter what the terrain for the first and last 10:00. But for the middle 40:00, continue to run normal easy effort for all flat and downhill sections, but push each uphill section. Vary the intensity of the uphills based on how long they each are, but as this is a threshold workout you always want to be able to transition right back to your easy pace at the top of the hill. If you have to do it on a treadmill, mix in some short random hills but keep running the same pace.

0-10 min flat @ 5.5 mph

@ 10 min increase to 5.6 mph
@ 11 min increase to 5.7 mph
@ 12 min increase to 5.8 mph
@ 13 min increase to 5.9 mph
@ 14 min increase to 6.0 mph

14-20 min flat @ 6.0 mph

@ 20 min increase to 6.1 mph
@ 20:30 min increase to 6.2 mph
@ 21 min increase to 6.3 mph
@ 21:30 min increase to 6.4 mph
@ 22 min decrease to 6.0 mph

-- screwed up, thought I was supposed to increase speed not incline, then I remembered it was hill run, not a speed run.

On phone

@ 30 min increase to 1% incline
@ 30:30 min increase to 2% incline
@ 31 min increase to 3% incline
@ 31:30 min increase to 4% incline
@ 32 min increase to 5% incline
@ 32:30 min min increase to 6% incline
-- BACK DOWN --
@ 33 min decrease to 5% incline
@ 33:30 min decrease to 4% incline
@ 34 min decrease to 3% incline
@ 34:30 min decrease to 2% incline
@ 35 min decrease to 1% incline
@ 35:30 min decrease to flat

@ 36 min increase to 1%
@ 36:30 min increase to 2%
@ 37 min increase to 3%
@ 37:30 min increase to 4%
@ 38 min increase to 5%
@ 38:30 min increase to 6%
-- BACK DOWN --
@ 39 min decrease to 5%
@ 40 min decrease to 4%
@ 40:30 min decrease to 3%
@ 41 min decrease to 2%
@ 41:30 min decrease to 1%
@ 42 min decrease to flat

From 42-50 hold at flat

@ 50 min increase speed to 6.1 mph
@ 52 min increase speed to 6.2 mph
@ 53 min increase speed to 6.3 mph
@ 54 min increase speed to 6.4 mph
@ 55 min increase speed to 6.5 mph
@ 56 min increase speed to 6.6 mph
@ 57 min increase speed to 6.7 mph
@ 58 min increase speed to 6.8 mph
@ 59 min increase speed to 6.9 mph
@ 60 min increase speed to 7.0 mph

End at 7.0 mph at 61:00 min

Cool Down

.23 miles, 4:00 min

Okay, so I got distracted on the phone call and didn't do anything like what you asked, but I tried. :(

3 Rounds of:

--1st Set
4 min of:
40 KBS (25#)
400 meter run

--2nd Set
4 min of:
15 box jumps
20 alternating KB snatches (30#/25#)
25 burpees

1st Round
1st Set
--1 full set + 20 KBS
2nd set
-- 1 full set

2nd Round
1st Set
-- 1 full set + 21 KBS
2nd Set
-- 1 full set + 9 box jumps

3rd Round
1st Set
-- 1 full set + 22 KBS
2nd Set
-- 1 full set + 13 box jumps

Seriously kicked my ass!!!!

Workout

Run #1: 2:00:00 flat to gently rolling trail or road run at an easy effort.

Went out with Luke, the guy I'm doing the North Face 50K with, great run, great company!

He wanted to start a little too quick, I tried to pull him back but it was tough. Then I started speeding up towards the end as I normally do but I tried to slow down for him.

Here are our splits:

Mile 1: 9:55 m/m
Mile 2: 9:32 m/m
Mile 3: 9:21 m/m
Mile 4: 9:25 m/m
Mile 5: 9:25 m/m
Mile 6: 9:30 m/m
Mile 7: 9:20 m/m
Mile 8: 9:11 m/m
Mile 9: 9:26 m/m
Mile 10: 9:08 m/m
Mile 11: 9:22 m/m
Mile 12: 9:34 m/m
Mile 12.53: 9:47 m/m

430 feet gain - pretty flat

Workout

Run #5: 30:00 uphill TM walk, 8 - 10% grade.

0-6 min flat @ 3.2 mph

6-15 min increase to 10% every 1 min

15-50 min 3.2 mph @ 10%

50-60 min decrease to flat every 1 min

Fell back asleep, tired, so I didn't lift, only ran and actually, only walked.

Lift - Arms/Shoulders

Lateral Raise 4X15
Shoulder Press 4X15
Front Raises 4X15

Barbell Curls 4X15
Skull Crushers 4X15

Rear Delt Reverse Flyes 4X15
Tricep Pushdowns 4X15

Warm Up

.25 miles, 5:00 min

Workout

Run #4: 60:00 easy flat run, any type of course, followed by 4 x :15 flat strides and a set of form drills. Remember those :)

0-4 min flat @ 5.4 mph

@ 4 min increase to 5.5 mph

Every minute increase speed by .1 mph to steady at 6.0 mph

15-20 min X 4 strides @ 10.0 mph

@ 30 min increase to 6.1 mph
@ 35 min increase to 6.2 mph
@ 40 min increase to 6.3 mph
@ 45 min increase to 6.4 mph

@ 50 min X 3 form drills twice (high knees, fast feet, butt kickers) increased speed at each drill then back to 6.4 mph

@ 55 flat & easy @ 6.5 mph

Cool Down

6.53 miles, 5:00 min

Super tired today, had a late class, not enough sleep! :(

Warm up

.25 miles, 5:00 min

Workout

Run # -- not on the schedule.

0-3 min @ 6.0 mph flat
@ 3 min increase speed to 6.1 mph
@ 5 min increase speed to 6.2 mph
@ 7 min increase speed to 6.3 mph
@ 9 min increase speed to 6.4 mph
@ 11 min increase speed to 6.5 mph
@ 13 min increase speed to 6.6 mph
@ 15 min increase speed to 6.7 mph

15-35 min flat @ 6.0 mph

35-41 min increase every minute by .1 mph

41-45 min @ 6.7 mph

Cool Down

4.74 miles, 5:00 min

A little tough bc of the legs workout but I did it!!

Warm Up

Slow, methodical rows
KB swings 10 X 2 sets

Workout

20 calorie row
20 burpees jump over rower

15 calorie row
15 burpees jump over rower

10 calorie row
10 burpees jump over rower

5 calorie row
5 burpees jump over rower

Great workout - a little short but tough!