Training Log Archive: LarryB

Run 1: Up to 4hr hilly run with power-hiking mixed in. Trail would be great but do whatever gets you the most climbing. On the downs focus on a good quick cadence and trying to avoid braking.

Half on trail and half on road. Lots of hills which I walked up - maybe not exactly powering but without stopping and not sauntering. I figure if I can maintain four miles an hour I can get Cappadocia done in ten hours. Cut off is 12. I know my production will wane over the day but with adrenalin and race conditions and a new trail that is not as boring as my normal route in Ankara I think 10 or at least under 11 is reasonable.

Run 3: 60:00 rolling/hilly recovery run plus 6 x :30 hill sprints. Pause at any hill during the run that would work if doing it outside. In that case jog down easy after each sprint and then recovery for an additional 1min. If on the TM, do the hills at 9:30 / 8% and then take 1:00 easy flat running between each

Run 2: Flat Ladder workout on TM, track or flat road/bike path:

a. 10:00 - 15:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 2:00 with 2:00 Easy Pace recoveries between each step.
8:00 steps - 9:00 Pace
5:00 steps - 8:15 Pace
2:00 steps - 7:30 Pace
c. Go back up the ladder, running 1 x 2:00, 1 x 5:00, and 1 x 8:00 with 2:00 recoveries trying for the same pace or slightly faster.
d. 10:00 - 15:00 easy cool-down.

Walk 5: Uphill TM walking for at least 30:00.

Run 4: 60:00 recovery run of any kind.