Training Log Archive: Stroud

8 miles at moderate pace in the woods. Nice weather.

Incredible day to run, the weather was perfect, we had a big fast group, and an awesome run. The 9 mile loop in the dark we ran slighly faster than normal, but no speed record, 1:13:00. About 5 minutes in the parking lot picking up the 7:00 AM group and on this lap we were flying. I hit the 5 mile mark on near record pace and because we were adding in an extra 3 miles of hills on the second loop I backed it off some here. I still finished this 12 mile hilly loop in 1:38:00.

So overall a little bit over 21 miles at a faster than normal pace on a hilly course in under 3 hours. Going back tomorrow for about 10 miles at a slower pace.

I'm still off the reservation. I was getting a bit bored with the "Uphill Walk" each week, though it does make me sweat. I did 45:00 on the stairmaster at the top level. This says 8.08 miles. Used to I would do this since 45 is the max it will let you put in then I would immediately do 15 minutes more but I was so wiped out after 45 I ended it there.

I was feeling up for more than just a recovery run so I did the 'speed ladder' workout I also snuck in last week. With a 1% incline I started at 7.1 MPH and ever 3:00 I increased the speed by 0.1 MPH and did this throughout an entire hour until I reached 9.0 MPH and a distance of 8.03 miles. Then I immediately went into a 1 mile cool down at the original 7.1 MPH for a total distance of 9 miles.

This was the "Hill Tempo Combination" workout.
15:00 warmup @ 8:27 pace (7.1 MPH) with 1% incline
3 x 5:00 @ 10:00 pace (6.0 MPH) with 9% incline
3 x 5:00 @ 8:27 pace (6.8 MPH) with 5% incline
In between repeats 2:00 @ 8:27 (7.1 MPH) with 1% incline
15:00 cool down @ 8:27 pace (7.1 MPH) with 1% incline