Training Log Archive: Stroud

Ten miles of hilly trails. Still fighting a cold but nice weather.

About 19 miles on trails. Still fighting a cold but the weather was nice.

Uphill Walk workout. Constant 4.2 MPH starting @ 10% and raising the incline by 1% every 2½ minutes up to 15%. Then repeat 15% and lower grade 1% very 2½ minutes. Then repeat the entire up & down for a total of 1 hour workout.

This was a bit tougher than normal as I'm on the front end of a chest & head cold.

Okay, I went a little off plan today. I had the choice of a couple of easy runs from 45:00 - 1:00:00. Instead I started at 7.1 MPH (8:27 pace) and every 3:00 I increased the speed by 0.1 MPH for an entire hour which means I finished the run at 9.0 MPH (6:40 pace).

I had originally thought I would just increase the speed this way for the first 15:00, or until I got to a faster yet comfortable pace, then maybe out to 45:00 and call it quits. But once started I just took it out to an hour.

Maybe one day when I have lots of time I'll try doing this workout again but walk it back down from 9.0 to 7.1 for a 2 hour run.

This was the 'true speed' workout and other than doing it on the treadmill I actually followed instructions to a T. And honestly, even with feeling like I'm coming down with a cold, this was not a tough workout.

I warmed up for 15:00 with a pace of 8:27 (7.1 MPH).

Then I went right into ½ mile repeats @ a 6:20 pace (9.5 MPH). Between repeats I walked for 3:00 @ a pace of 15:00 (4.0 MPH). I did 8 repeats and walks.

Finally I did the cool down by running 15:00 again at a pace of 8:27 (7.1 MPH).

The entire workout was done at a 1% incline. I would probably say the hardest of the 8 intervals were the first two and getting a rhythm.