Training Log Archive: mariaamaya

I headed out to the Shenandoahs with Steve on Friday afternoon. I signed up to volunteer for the MMT 100 since I still needed 4 hrs of volunteer work for VT100. I figured while I was there, I might as well do a full 7 hrs, not sure why 7 and not 8.

I rented a "cabin" style house on the river about 30 min away from the aid station. Anyway, I wasn't sure if I was going to run on Saturday or take the day off. It was cool and a super gray and rainy morning. I was okay staying in but Steve wanted to get out for a walk with Kodi.

So, we went into Luray and found a nice short trail. I figured I would do my 60 min run. It's important to note that I've been needing to feel fast, even for a short run. I feel like I've run so many "slow" runs that I don't know how to run fast anymore and it's been a bit discouraging. I know that I do my intervals but I really feel like I've been needing something like a 6 or 10 or 12 mile run and a good hard but manageable pace.

Anyway, I started slow and somehow was able to continue to speed up, I wasn't planning this run, it's just how I felt. I went comfortably hard and just continued. There were some parts of the trail where there some wierdos so it was fine that I was going fast, it just motivated me even more to keep going.

I finished at 1 hr almost exactly and then took 5 min to run super slow and cool down, I didn't count the 5 min in my time. Here are my splits:

DISTANCE PACE ELAPSED TIME

1.0 mi 09:36 min/mi 00:09:36
2.0 mi 08:49 min/mi 00:08:49
3.0 mi 08:23 min/mi 00:08:23
4.0 mi 08:16 min/mi 00:08:15
5.0 mi 07:55 min/mi 00:07:54
6.0 mi 07:36 min/mi 00:07:35
7.0 mi 07:19 min/mi 00:07:19
7.3 mi 07:09 min/mi 00:02:23

This run not only felt physically great but mentally it was the confidence boost I needed.

The volunteer work taught me so much about the importance of changing shoes and socks and gave me soooo many ideas for nutrition. I also learned about new sock brands, cool gaiters, and ideas for packing. I helped so many runners and it was truly rewarding and a fabulous night. I'm exhausted today and need to sleep long but it was well worth it.

Run 1: 4hr flat “race rehearsal” flat long run doing the run/walk routine like you will at the Keys.

Decided to have lunch right before running, maybe a bit too soon. Oh, well, it wasn't too bad, too much food is better than not enough for me. I felt like I kept a decent pace. Took along a new food I tried - I made some honey almond butter bars and they were delicious and have a ton of calories. I will need to cut them into smaller pieces but they were great! Also, I took chips! I didn't have any but I have in the past, and they seem to work well.

I walked at the following intervals:

56 min (phone call) (2 min)
1 hr 30 min (2 min)
2 hr 23 min (2 min)
3 hr 9 min (getting hungry) (1 min)
3 hr 20 min (something came up) (1 min)
3 hr 41 min (eating)

Overall, I could feel the fatigue in my legs from Saturday's run but suprisingly, I felt pretty decent.

DISTANCE PACE ELAPSED TIME

1.0 mi 10:28 min/mi 00:10:27 (downhill)
2.0 mi 10:23 min/mi 00:10:22 (downhill)
3.0 mi 10:25 min/mi 00:10:24 (downhill)

4.0 mi 11:17 min/mi 00:11:16

5.0 mi 10:37 min/mi 00:10:37
6.0 mi 10:51 min/mi 00:10:51

7.0 mi 11:46 min/mi 00:11:45

8.0 mi 10:37 min/mi 00:10:37
9.0 mi 10:19 min/mi 00:10:18
10.0 mi 10:40 min/mi 00:10:39
11.0 mi 10:46 min/mi 00:10:46

12.0 mi 11:20 min/mi 00:11:19

13.0 mi 10:12 min/mi 00:10:11
14.0 mi 10:29 min/mi 00:10:28
15.0 mi 10:57 min/mi 00:10:57

16.0 mi 11:47 min/mi 00:11:46
17.0 mi 11:17 min/mi 00:11:16

18.0 mi 10:14 min/mi 00:10:13
19.0 mi 10:37 min/mi 00:10:37
20.0 mi 10:32 min/mi 00:10:31

21.0 mi 11:13 min/mi 00:11:13 (uphill)
22.0 mi 11:08 min/mi 00:11:07 (uphill)

22.3 mi 10:11 min/mi 00:03:12 (uphill)

Walk to work.

Run 2: Flat Cruise Intervals, easy week version. After the normal 15:00 easy run warmup and a few flat strides, the workout is 4 x .5 mile @ about 7:30 pace pace with a 1 minute recovery consisting of easy running between each. Cool-down with another 15:00 of easy running.

Wow! Wasn't sure how I was going to feel... was afraid I might be too tired, but I've been eating a bit more. Anyway, this run felt so amazing that I opted for 5 intervals as opposed to 4, not sure where that came from but it felt really awesome! And I did them at 7:24 m/m as opposed to 7:30 m/m.

Warm Up Walk
.32 miles, 7:00 min

Workout

Did the normal 15 min warm up at 5.8 mph and 4 strides at 10.0 mph.

Then I did the workout as shown above except I did 5 not 4 at 7.24 m/m!

2.6?
3.2?
3.81
4.45
5.05

11 min easy at 6.2 mph
4 min easy at 6.4 mph

Cool Down Walk
5:00 min, .24 miles

Walk 5: 30:00 uphill TM walking.

0-5 min warm Up flat @ 3.0 mph

At 3.0 mph:
7 min up to 1%
8 min up to 2%
9 min up to 3%
11 min up to 4%
12 min up to 5%
13 min up to 6%

From 13-15 min at 6% at 3.0 mph

At 6%
15 min up to 3.1 mph
16 min up to 3.2 mph
17 min up to 3.3 mph
18 min up to 3.4 mph
19 min up to 3.5 mph

From 19-30 min at 6% at 3.5 mph
30 min up to 3.6 mph
31 min up to 3.7 mph
32 min up to 3.8 mph
33 min up to 3.9 mph
34 min up to 4.0 mph

From 34-45 min at 6% at 4.0 mph

End at 45 min
45-50 min flat @ 3.2 mph for cool Down

Feet still hurting, two major blisters. Legs are a little sore but overall pretty well.

Warm Up
8 min AMRAP
400 meter run
Thrusters / Push Press
Front Squat
Wall ball sit-up
Wall ball Russian twist

Lift
3X5 back squat from lowered bar (35#)

5X7 back squat
35, 55, 60, 65, 70, 75, 80

WOD
9 min METCON (7 rounds)
6 goblet squats (35#)
6 toes to bar (KB)
6 burpees