Training Log Archive: mariaamayaIn the 7 days ending Jun 17, 2018:
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Sunday Jun 17, 2018 #
11 AM
Run (Outside) 1:03:03 [2] 6.41 mi (9:50 / mi)
shoes: ON Cloudsurfer (Gray)
Run 1: 4hr run, with first and last hour flat outside and the middle 2 hours uphill on TM. Easy effort for flat parts, and medium to hard for the hill part.
Okay, started out with the first hour outside. Feeling really tired still.
I will do the hills on the TM - no motivation. I need more sleep!
1 PM
Run (Outside) 3:00:00 [1] 14.59 mi (12:20 / mi)
shoes: ON Cloudsurfer (Gray)
Run 1: 4hr run, with first and last hour flat outside and the middle 2 hours uphill on TM. Easy effort for flat parts, and medium to hard for the hill part.
Wow... this was SUPER tough to do, no wonder I always try to find races. Yuck... this really sucked, I ended up walking the last 30 min of hills at 12% at about 3.6 mph but for the most part, I did between 3-7% hills at 10-11:00 m/miles.
I did run the last hour because I had just finished walking the hill at 12% so running it felt good. But definitely tired!
Saturday Jun 16, 2018 #
9 AM
Walk (Outside) 1:00:47 [1] 4.05 mi (15:00 / mi)
shoes: ON Cloudsurfer (Gray)
Needed to get out with Lina before guests come over and she ruins everything!
Good little walk, she's getting better.
11 AM
Run (Outside) 1:20:20 [3] 8.14 mi (9:52 / mi)
shoes: ON Cloudsurfer (Gray)
Run 3: 75:00 rolling road or smooth trail run, followed by 4 x :15 flat strides.
Super tired today... ugh, I am seriously dragging. I'm sure it has to do with the combination of no sleep and yesterday's Marine run.
Friday Jun 15, 2018 #
5 AM
Run (Outside) 28:43 [2] 3.15 mi (9:07 / mi)
shoes: Salomon Sense Pro Max
I wanted to get a little run in before the Marine run, slept about 5 hrs. Had to get up at 3am to finish a project for work! Exhausted but still got this in.
6 AM
Run (Outside) 50:56 [3] 4.99 mi (10:12 / mi)
shoes: Salomon Sense Pro Max
Devised a little harder run for the Marines this morning, they haven't run in a while and I haven't done the harder runs I normally do with them.
We warmed with 2 miles, 4 strides, 5 form drills and then 10 alternating ramp runs/stairs to 10 push-ups at the top and 15 air squats at the bottom, finally 2 mile cool down run.
Pretty good run!
Thursday Jun 14, 2018 #
4 AM
Run (Treadmill) 1:30:00 [3] 8.94 mi (10:04 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: After warming up with about 5:00 of easy flat running, go 30:00 uphill at 9:00/4% (marathon effort), then 10:00 flat/easy, then 15:00 at 9:00/6% (tempo effort) Then a 5:00 cool down of flat easy running.
Started at 9.3 kmph (10:23 m/m)
30 min - 9.5 kmph (10:10 m/m)
10 min - 9.3 kmph (10:23 m/m)
15 min - 9.8 kmph (9:52 m/m)
30 min - 9.6 kmph (10:04 m/m)
I went a little further but definitely slower, good run. Need to get faster!
Wednesday Jun 13, 2018 #
6 AM
Walk (Outside) 41:50 [0] 3.08 mi (13:35 / mi)
shoes: ON Cloudsurfer (Gray)
Had to get out and take Lina out, she was driving Steve crazy. He can take her on walks, play with her, etc. and she can't get enough. She's getting better, me jogging with her is her walking a little faster than usual - lol!
Tuesday Jun 12, 2018 #
4 AM
Run (Outside) 1:14:18 [3] 8.08 mi (9:12 / mi)
shoes: ON Cloudsurfer (Gray)
Back to Tuesday Tempos!!
I did 3 miles easy, 2 miles at what felt hard but what I felt I could sustain, then back to 3 miles easy. Here are my splits:
Mile 1 - 10:04 m/m
Mile 2 - 9:39 m/m
Mile 3 - 9:51 m/m
Start of tempo
Mile 4 - 8:34 m/m
Mile 5 - 8:18 m/m
Start of cool-down
Mile 6 - 8:57 m/m
Mile 7 - 9:02 m/m
MIle 8 - 9:09 m/m
Not great but not bad, considering I thought I wasn't going to be able to do faster than 9:30s or something.