Training Log Archive: ekryan

Started hill run at 9:00 pace on zero incline for the first half mile. Increased every 0.25 mile up to an 8% incline. 8% was where I maxed out. I kept the pace at a 9:00 the whole time- I think that was what I was supposed to do? Anyways, I completed more rounds, getting to 8% the second time and then after reaching 4% on the 3rd round it was time to cool down- darn :). Tough workout.....especially since everybody and the dog walker's brother was at the gym so it was HOT!!!

Oh how endurance leaves quickly! Run was tough mentally and physically at the end. I have only ran 2 hrs as a long run since the 50 mi race on 10/16/10. Followed the 13:2 run:walk ratio. I maintained a 9:00 pace while running and stayed below 14:00 pace when walking. I felt good until about 2:15 when my hip flexors got tight. This is always the first sign from me that I am going further than usual. I felt totally fine the next day though so I guess the pace was good.

Recovery run....much needed. Circuit train upper body after run.

OK....THIS was tough!!! I don' remember the total mileage or the overall pace to log because I was too busy dying on the treadmill!! :)
Warmed up for 15 minutes and then did 6.25 of the half mile repeats at a 6:44 pace. The first two were really hard, numbers 3 and 4 felt easier, number 5 and 6 were tough again, and then I started on number 7 and after 0.25 mi had to stop because I could not maintain good form. I was spent! I cooled down about 5 minutes because that's all the longer I could stand the dreadmill :). It's going to make me stronger for sure....but it was a tough one!!!!
PS- I do think this run scared the pain right out of my ankle!

Slow recovery run (with group) + 4 x strides for 15 sec. Drills after run.
Easy run. I had ankle/ top of foot pain that I noticed last night. Sore at rest. No pain while running. I saw my chiropractor who does ART regularly for me. I typically get this pain after speedwork on treadmills, I'm pretty sure it's from poor form and foot slapping at higher speeds. Still very sore at rest tonight. I have had this before and it typically resolves on it's own.

Tempo -warm up 20 min at 9 min/mi. Then 4 x 20 sec strides from 20-25 min. At 25min I increased the pace to 7:24. The 15 min wasn't horrible but I don't think I could have done 30 minutes yet. Went straight into cool down for 10 min. Total run time 50 min.

LAZY DAY OFF!!! MERRY CHRISTMAS!

This run was actually difficult. This could be for many reasons. #1- very little sleep the night before combine with junk Christmas food :) or #2- I always walk for 0.05 mi after every mile just to grab a drink and get used to incorporating walk breaks. I ran for 2 hours straight without walk breaks which was really tough to do mentally ( I think Paul you said unless over 3 hrs not to incorporate walking???). Also #3- the 9:00min/mi pace seemed significantly slower than usually....almost painfully slower. But I do think I probably don't slow down enough, however, the walk breaks seem to help me recover. Today, though (12/25), I am not sore which is why I started incorporating walk breaks, so I think the pace was probably accurate (although tough to not slow down).

Walked at 10% incline. Started at 4.0 mph and increased to 4.7, 4.7 was hard to maintain but I could hold it for 5 min and then fall back to 4.3 just to briefly recover. Tough mental workout - it seemed to last forever and I had to resist the urge to run.
Circuit trained - full body after walk.

Run 4: 60 min recovery with 4 15 sec strides
easy pace was hard to maintain. I averaged 8:39, trying for 9 min/mile with effort to hold back. Strides felt good, outside but I know it dropped to sub-7 pace near the end of each stride. Drills were actually fun. Overall, felt refreshed after run.

60 minute run. 8:34 pace with 5 x 1:30 at 6:44 pace

Did run on TM. Ran first 15 minutes warm-up then did 1:30 pick up every 10 minutes for a total of 5 1:30s at 6:44 pace. Reecovery pace 8:34. The first 15-20 secs of each pick-up was difficult, just the leg turn-over. I did realize that I tense up on the treadmill as the pace picks up and was able to relax into the pace after realizing this. The last 2 pick-ups were tough at the end (last 0 secs). Overall good workout and did realize how much I tense up with increased speed and was consciously ablet to relax and it made the pace seem so much easier once I did this.