Training Log Archive: mariaamaya

Run 1: 3:00:00 rolling/hilly road run at a steady easy effort.

Okay, easy effort for sure, rolling for SURE! This was nothing but ups and downs. Super fast downs and super slow ups due to steepness. Beautiful course, in my backyard, I need to come up here more often. Steve drove us and we picked up our waitress from the local restaurant we go to in town. She's a good ultra-runner!

Run 2: 2:00:00 flat/rolling road run at a medium effort.

Somewhat easy run but I gave it a good push since it was supposed to be medium effort.

Slow, easy increased pace throughout. No sleep, exhausted!

Slow easy run that should have been much harder considering I did not get any sleep!

Run 2: Hill Tempo + Flat Tempo combo workout. You can do this all on the TM, or as a mix by doing the hill tempo on the treadmill and then jumping off and running the flat tempo outdoors on flat roads.
a. 15:00 warmup and a few flat strides.
b. Run 15:00 up a 6% hill at 9:00 Pace.
c. Then run 15:00 flat at 7:30 Pace.
d. 15:00 of easy flat running for your cool-down.

Great run! I have not calibrated the machine yet, I felt like I wasn’t quite at 6% but then again flat feels like 1% so maybe it makes up for it somehow, maybe not. Either way, it was a tough run but I’m soooo glad I finally got an interval type in. I got lots to do!!

Also, I didn't do it at 9:00 m/mile pace, I did more like 10:23 m/mile :(

Needed to start the week off on a good note. I slept 11 hrs coming off our trip back to Bratislava. I went to bed at 3pm, got up at 2:30am on the treadmill by 3:15am and a good 9 miles in.

I went easy, increased the pace throughout making sure I was comfortable the entire time. Great run!