Training Log Archive: mariaamaya

Desperately needed to get my long run in since I didn't do it last week. My ankle has been a tad more sore - hence the no run yesterday and Friday.

So, I went out and just went comfortable and decided to push the last 45 min or so at 10K pace. Hmm... tougher and a little hillier than I thought. Here are my splits:

Mile 1: 10:25 m/m
Mile 2: 10:11 m/m
Mile 3: 9:38 m/m
Mile 4: 10:27 m/m
Mile 5: 10:22 m/m
Mile 6: 9:28 m/m
Mile 7: 8:53 m/m
Mile 8: 8:49 m/m
Mile 9: 9:19 m/m
Mile 10: 8:39 m/m
Mile 11: 8:19 m/m
Mile 11.17: 9:15 m/m

Warm Up
.30 miles, 6:00 min walk

Workout
Run #4: 45:00 flat recovery run, followed by 4 x :15 flat strides.

0-45 min @ 5.8 mph flat, easy
45-49 (4 min) X 4 strides @ 10.0 mph for :20 sec

49-61 min flat @ 6.0 mph

Felt pretty good, top of ankle hurting a little more as soon as I started walking, grrr!

Cool Down
.23 miles, 4:00 min walk

Warm Up
.27 miles, 6:00 min walk

Workout
Run #2: 45:00 modified flat progression run on TM. You know the drill - start running flat at about 9:20 per mile and then crank it up .1MPH every 2:00. But don’t go till you are maxed out this week; stop at 7:30pace or even sooner if it is getting too hard. Should just be comfortably hard at the end. Then slow back down to 9:00pace for the remainder of the time.

0-1 min @ 5.8 mph

@ 1 min increase to 6.4 mph (9:22 m/m) (START from here as suggested)

Increase every 2 min by .1 mph up to 7.9 mph (7:35 m/m) up to 33 min

@ 33 min drop to 8:57 m/m (6.7 mph) pace

Hold flat from 33-50 min @ 6.7 mph

Good run, pretty hard though! Kind of surprising.

Cool down
.35 miles, 56:00 min walk

Tough workout! - good sprints.

Warm Up
.27 miles, 6:00 min walk

Workout
Run #3: Max V02 hill workout*. After doing the normal 15:00 easy warm-up (flat) and several flat strides, run 8 x 2:00 at 8:30 pace/6% incline with full (meaning 3:00 of easy walking) recovery between each one. Then conclude with another 15:00 easy flat running.

0-15 min warm up @ 5.8 mph

15-19 min X 4 strides @ 10.0 mph

19-22 min cool down flat @ 5.8 mph

22-24 min @ 7.1 mph (8:27 m/m) @ 6%
24-27 min @ 4.0 mph (15:00 m//m) @ flat

27-29 min @ 7.1 mph (8:27 m/m) @ 6%
29-32 min @ 4.0 mph (15:00 m//m) @ flat

32-34 min @ 7.1 mph (8:27 m/m) @ 6%
34-37 min @ 4.0 mph (15:00 m//m) @ flat

37-39 min @ 7.1 mph (8:27 m/m) @ 6%
39-42 min @ 4.0 mph (15:00 m//m) @ flat

42-44 min @ 7.1 mph (8:27 m/m) @ 6%
44-47 min @ 4.0 mph (15:00 m//m) @ flat

47-49 min @ 7.1 mph (8:27 m/m) @ 6%
49-52 min @ 4.0 mph (15:00 m//m) @ flat

Cool Down
6.10 miles, 5:00 min

Run let great!! Was only able to do 6 sprints not 8, ran out of time but at least got 6 done and my foot barely hurt! Yay! Energy and cardio felt good too!! Easier than I thought.