Training Log Archive: mariaamaya

Run 3: 45:00 recovery run, followed by 4 x :10 short hill sprints if you have a good hill and your legs aren’t too sore).

Warm Up Walk
7:00 min, .30 miles

0-45 min flat @ 5.8 mph

45-49 min 4 X :10 seconds hill sprints @ 10% @ 6.5 mph

49-55 min flat @ 6.0 mph

Cool Down Walk
5:00 min, 5.59 miles

It was hard to do such short hill sprints at such a steep level, I think I need to stick to doing these outside. Good run, a little tired but felt good.

Run 1: 90:00 easy flat long run.

Went out for my 90 easy run. Felt sluggish, with heavy legs. The day was finally beautiful and 77 degrees... wow, amazing!

Just went out nice and easy, walked for two minutes at the turnaround. Tried to speed up at the end, not hard just comfortable, however I had to stop for too many lights on the return.

Here are my splits:

DISTANCE PACE ELAPSED TIME

1.0 mi 10:11 min/mi 00:10:11 (downhill to start of trail)
2.0 mi 09:57 min/mi 00:09:57 (downhill to start of trail)
3.0 mi 10:37 min/mi 00:10:37
4.0 mi 10:44 min/mi 00:10:43
5.0 mi 11:21 min/mi 00:11:20 (2 min walk)
6.0 mi 10:28 min/mi 00:10:27
7.0 mi 10:14 min/mi 00:10:13
8.0 mi 11:08 min/mi 00:11:08 (uphill from the end of trail)
9.0 mi 10:08 min/mi 00:10:07 (uphill from the end of trail)
9.2 mi 09:33 min/mi 00:02:16

Run 2: Easy week version of a flat cruise interval workout. After the normal 15:00 easy run warmup and a few flat strides, the workout is 4 x 3:00 @ approx 4:50 pace (depending on how your legs feel it might be slower) with a 1 minute recovery consisting of easy running between each. Cool-down with another 15:00 of easy running.

Not sure what I was doing. Not as easy as I thought it would be. Not sure if that was truly hard or I'm just fatigued. I ended up taking 4:50 and doubling it to 9:40 m/m then running at 8:57 m/m pace for the 3 minutes, how any of that makes any sense, I'm really not sure!

Warm Up Walk
.32 miles, 7:00 min

Workout

0-15 min flat at 5.8 mph
15-19 = 4 strides @ 10.0 mph
19-25 min cool down flat at 6.0 mph

25-41 = 4 X 3:00 min @ 6.7 mph (8:57 m/m) break at 6.0 mph for 1 minute

41-45 min up to 6.1 mph
45-50 min up to 6.2 mph
50-55 min up to 6.3 mph
55-58 min up to 6.4 mph
58-58:30 min up to 6.5 mph
58:30-59 min up to 6.6 mph
59-59:30 min up to 6.7 mph
59:30-60 min up to 6.8 mph

Cool Down Walk
6.49 miles, 5:00 min

Walk 5: 30:00 flat casual walking.

3.16 miles, 51:00 min

Started with warm up walk for 6 min:
0-6 min flat up to 3.0 mph

Workout:
Increase speed by .1 mph every 2 min from 6 min to 30 min.

At 30 min hold speed at 4.2 mph until 51 min

Cool Down:
At 51 min drop speed to 3.2 mph for cool down walk.

End at 60:00 min, 3.64 miles.

Not hard, not too easy. Just enough that it was good for where I'm at as far as recovery week, feeling a little bit fatigued!

Run 4: 30:00 very easy jog as your first run after the race.

Warm Up Walk
.32 miles, 7:00 min

Workout
0-10 min start at 5.8 mph flat, nice and easy

@ 10 min 5.8 mph
@ 20 min 5.9 mph
@ 30 min 6.0 mph

@ 32 min 6.1 mph
@ 34 min 6.2 mph
@ 36 min 6.3 mph
@ 38 min 6.4 mph

last two minutes tried to speed it up
@ 38:30 min 6.5 mph
@ 38:45 min 6.6 mph
@ 38:57 min 6.7 mph
@ 39:03 min 6.8 mph
@ 39:09 min 6.9 mph
@ 39:12 min 7.0 mph
@ 39:18 min 7.1 mph
@ 39:22 min 7.2 mph
@ 39:27 min 7.3 mph
@ 39-40 min up to 8.5 mph

Nice run, not hard at all! Super enjoyable, especially knowing that it was supposed to be short.

Cool Down Walk
5:00 min, .25 miles