Training Log Archive: mariaamaya

Warm Up
.27 mile walk, 6:00 min

Run 1: 90:00 medium long run, alternating 10:00 of flat easy running with 5:00 of uphill running, but slowing down on the uphills enough to make the effort feel the same. Make each hill steeper (and slower). So try 4% for the first one, 6% for the 2nd, and 8% for the third.

Workout

0-10 min @ 5.8 mph
10-15 min @ 2% @ 5.4 mph

15-25 min @ 5.8 mph
25-30 min @ 4% @ 5.0 mph

30-40 min @ 5.8 mph
40-45 min @ 6% @ 4.6 mph

45-55 min @ 5.8 mph
55-60 min @ 8% @ 4.2 mph

60-70 min @ 6.0 mph
70-75 min @ 10% @ 4.0 mph

75-85 min @ 6.0 mph
85-90 min @ 12% @ 3.6 mph

90-93 min @ 6.0 mph
93-96 min @ 6.1 mph
96-99 min @ 6.2 mph
99-100 min @ 6.3 mph

Cool Down

5 min walk, .26 miles

Okay, I signed up for a two hour run with the Marines on Tuesday, Nov. 10th. They are running a total of 96 miles to be completed in 240 laps of .4 miles each lap. One Marine has to run each lap and you have to run with them. Anyway, the paces are so varied - it's crazy and I just threw my name in there. You are allowed to stop and take a break and then just pick up when the next Marine arrives. We'll see how this craziness goes!!

It was great to do this run today and so I guess I just needed a motivating factor. I started at 2% and by the time I got to 12%, I was really getting tired.

I'm just getting over some weird cold, so it was really wonderful to do this!!

Warm up
.27 mile walk, 6:00 min

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 2:00 of flat, very slow easy jogging recovery between each one. Cool-down with another 10 - 15:00 of easy running.

Workout:

4.27 miles, 42:00 min
0-15 min slow @ 5.8 mph
15-19 min 4 strides @ 9.0, 9.5, 10.0, & 10.5 mph
25-39 min 4 X 2:00 min @ 6.0 mph @ 8% incline @ 2:00 min @ 6.0 mph @ flat
39-42 min @ 6.0 mph cool down

No cool down run :( no time

Cool Down
47:00 min walk, 4.56 miles
Excellent run! Super tough!!

Didn't drop speed on cool down portions to easy, kept it 6.0 mph.