Overslept on Monday and took Wednesday off. Started the week of with Speed Tuesdays. I did a ladder workout on the treadmill that focused on working my aerobic system (VO2 max). This workout includes fast intervals followed by a relatively short recovery. The workout was: 1200, 1000, 800, 600, 400, 200 with 200 recovery all at 5K pace. Felt great on this run. Thursday I ran 7 solid miles on the treadmill, went to Physical Therapy on Friday and ran by myself for a long run on Saturday. Because I only did 13, I added another 3 on Sunday on the treadmill. Overall felt good this week but ran just short of 30 miles at 29.
Date: Tuesday August 10
Route: Speed Tuesday on the Treadmill, 1.0 Incline
Workout: 1200, 1000, 800, 600, 400, 200 with 200 recovery all at 5K pace
Mileage: 6 miles
Total Time: 58
Mileage: 6 miles
Total Time: 58
Workout: 1200, 1000, 800, 600, 400, 200 with 200 recovery all at 5K pace
1 mile warmup- 6.0MPH 1.0 Incline
1200- 5:46
200 Rest
1000- 4:38
200 Rest
800- 3:45
200 Rest
600- 2:44
200 Rest
400- 1:42
200 Rest
200- :40
1.5 mile cooldown
Date: Thursday August 12
Route: Treadmill at Gym... Ran 2 alone, 3 with Gretchen on the treadmill next to me, 2 more by myself, last mile I ran at 8:03!
Mileage: 7 miles
Total Time: 64
Avg Pace: 9:08
Route: Treadmill at Gym... Ran 2 alone, 3 with Gretchen on the treadmill next to me, 2 more by myself, last mile I ran at 8:03!
Mileage: 7 miles
Total Time: 64
Avg Pace: 9:08
Date: Saturday August 14
Route: Ran ALONE on Marathon route, at 6:50AM, 75 degrees
Mileage: 13 miles
Total Time: 2:01:46
Avg Pace: 9:22
Route: Ran ALONE on Marathon route, at 6:50AM, 75 degrees
Mileage: 13 miles
Total Time: 2:01:46
Avg Pace: 9:22
Mile Splits and Mile Thoughts:
Mile 1-8:46
starting off feeling good
Mile 2-9:10
at Mile 1.5, a HUGE dog escapes the park he is playing in and RUNS full speed toward me, the owner starts screaming at the dog and I am convinced I am going to get attacked. I stay still and hope for the best. Five feet before the dog reaches me, he stops. The owner then grabs the dog and tells me he wasn't going to hurt me. Ummm right. Scary!
Mile 3- 9:26
The sun is beaming, I'm getting hot. Sun right in my eyes
Mile 4- 9:10
Feeling pretty good, heading into the town I grew up in and love, stop the watch and buy water with a squeeze top at CVS
Mile 5- 9:05
Feeling fabulous, almost at the halfway point where I planned to turn around
Mile 6- 9:45
Mile 6- 9:45
Stop and drink water, take jellis
Mile 7- 9:21
Running by my high school, feeling good, the sun is now at my back
Mile 8- 9:22
Still feeling good, no complaints, kinda impressed with myself, sorta regretting I turned around at the 6 mile mark
Mile 9- 9:10
Running out of water, almost home where I can fill up, thinking 1.5 more miles...
Mile 10: 9:08
Still feeling strong, loving these low 9 minute miles!
Mile 11: 9:20
Needing water really bad
Stop at Mile 11 at my house. Refill water and my roommate from college is staying with me and wanted to run so I pick her up. Plan is to run four miles... we make it two more.
Mile 12: 9:42
Lots of hills and my legs did not respond well to stopping and starting
Mile 13: 10:13
So excited to be done, feel bad Debbie barely broke a sweat.
I made up those final 3 miles at the gym on Sunday.
Date: Sunday August 15
Route: Treadmill, South Station
Mileage: 3 miles
Total Time: 29
Avg Pace: 9:??
Route: Treadmill, South Station
Mileage: 3 miles
Total Time: 29
Avg Pace: 9:??
TOTAL Mileage for WEEK 7: 29 Miles
I'm gonna go for the dumb question cause it's always bothered me... and I'm one of those lazy runners who just runs, runs, runs and doesn't pay much attention to hills or speedwork or intervals. But I always wondered how you are easily measuring the right distances to run... I mean sure, I can calculate it all out, but if I'm gonna run fast intervals, I don't want to constantly be doing math in my head... does that question even make sense???
ReplyDeleteTotally!!!! I have a favorite kind of treadmill. I like the ones that show a light going around a track signifying 1 lap or 400 meters or a .25 mile. Each lap is .25 so half of that lap would be a 200. 200s are really tricky on a treadmill so I usually try to avoid that distance. But typically I do speed by calculating distance on the treadmill and time on my old school sports watch. Then in between intervals, I write it down on a piece of paper.
ReplyDeleteI guess the other reason is that I ran track in high school and college and I think in terms of meters...
ReplyDeleteIf you have it broken up into 400m sections, I can totally see pulling that off on a treadmill. Several interval workouts have 500, 1000, or 1500m distances which don't calculate out so pretty, and I have no track! I am going to try out your interval plan that you have above, I think I can do that one!!!
ReplyDeleteYes, always do workouts in 200 or 400 meter intervals! None of that 500 meter crap! Try the workout above with a 400 meter rest/walk/jog instead of 200! Its a good one and makes it go by so fast : )
ReplyDeleteGreat job this week! Don't worry about missing a day. My philosophy is as long as you get in the speedwork and the long runs, you're set :)
ReplyDeleteGood mileage. How about a long run with your brother soon.
ReplyDeleteThanks for commenting on my blog! I get super excited whenever I learn of another local blogger! And you're training for a marathon, too! Great training runs. I'm looking forward to reading more. :)
ReplyDelete