Wednesday: day off
Thursday: easy, hills, progression (treadmill except for hills)
2miles @ 8:00/mile
10 x hill sprints @ approx 10 seconds/sprint (tractor shed to the bump in the path)
0.5 miles @ 8:00/mile
0.5 miles @ 7:47/mile
0.5 miles @ 7:30/mile
0.5 miles @ 7:03/mile
0.25 cooldown
34:26 for the pace running.
sprints took about 10 seconds each plus the jog back to the bottom of the hill.
Thursday, September 25, 2008
Tuesday, September 23, 2008
back in the saddle, hills
2 miles @ 8:34/mile
10 hill sprints
1.5 miles @ 8:34/mile
0.5 miles @ 7:19/mile
0.25 miles @ cooldown backoff
10 hill sprints
1.5 miles @ 8:34/mile
0.5 miles @ 7:19/mile
0.25 miles @ cooldown backoff
Wednesday, September 17, 2008
monday, tuesday, wednesday
Monday: 3miles easy, 24:26, 8:09/mile, Richardson's almost to Onekahakaha and back
Tuesday: was supposed to be a hill workout. didn't happen
Wednesday: currently shaping up to be a late night treadmill workout. probably will combine the hill workout and the 3-4 miles of easy pace that were slated for tonight.
I'm happy to see the road workout @ easy pace has dropped to the 8 minutes/mile mark. This has me more upbeat about making my 7:19/mile or better that I'm aiming for @ Sacramento.
Tuesday: was supposed to be a hill workout. didn't happen
Wednesday: currently shaping up to be a late night treadmill workout. probably will combine the hill workout and the 3-4 miles of easy pace that were slated for tonight.
I'm happy to see the road workout @ easy pace has dropped to the 8 minutes/mile mark. This has me more upbeat about making my 7:19/mile or better that I'm aiming for @ Sacramento.
Sunday, September 14, 2008
sunday long run
13 miles
1:56:00
8:55/mile
picked up the pace a small amount for the last few miles. and I mean a small amount
1:56:00
8:55/mile
picked up the pace a small amount for the last few miles. and I mean a small amount
Saturday, September 13, 2008
9mile pace run
9 miles @ race pace
race pace = 8.2mph aka 7:19/mile
ugh
total mileage 10.15
total time: 81:03
was not really into it this morning, but did the work. time to go reward myself with a swim before my ART appointment.
race pace = 8.2mph aka 7:19/mile
ugh
total mileage 10.15
total time: 81:03
was not really into it this morning, but did the work. time to go reward myself with a swim before my ART appointment.
Friday, September 12, 2008
skipped Wednesday, double up on Thursday
i'm feel like I'm playing catch up and am sore all the time. So I've been opting for more rest days and then combining easy runs with speed work. So far so good.
Today was a workout that included:
Wednesday's 4 miles easy pace
Today (Thursday's) 40 minute tempo run.
Done in the following order:
3 miles @ 6mph (aka 10minutes/mile)
40 minutes done as follows:
4 minutes @ 6mph
4 minutes @ 6.5mph
(repeat until reaching 9mph)
3 minutes @ 9mph
4 minutes @ 8mph
4 minutes @ 7mph
5 minutes @ 6mph
1 miles @ 6mph
by the end I was getting bored, but in the final 4-5 minutes I actually managed to focus on foot technique and notice some interesting things about how my feet were landing. As a result I feel like I was able to achieve a smoother more efficient stride during the last 4-5 minutes. So that was cool.
and the 3 minutes @ 9mph were tough! as were the 4 minutes at 8mph that followed them. I guess I was getting tired.
dinner was raw avocado, cucubmer, tomatoes and cooked sausage, onion, zuchini and garlic pan friend and finished with a beer reduction.
time to clean up the kitchen, shower and go to bed.
BURP!
Today was a workout that included:
Wednesday's 4 miles easy pace
Today (Thursday's) 40 minute tempo run.
Done in the following order:
3 miles @ 6mph (aka 10minutes/mile)
40 minutes done as follows:
4 minutes @ 6mph
4 minutes @ 6.5mph
(repeat until reaching 9mph)
3 minutes @ 9mph
4 minutes @ 8mph
4 minutes @ 7mph
5 minutes @ 6mph
1 miles @ 6mph
by the end I was getting bored, but in the final 4-5 minutes I actually managed to focus on foot technique and notice some interesting things about how my feet were landing. As a result I feel like I was able to achieve a smoother more efficient stride during the last 4-5 minutes. So that was cool.
and the 3 minutes @ 9mph were tough! as were the 4 minutes at 8mph that followed them. I guess I was getting tired.
dinner was raw avocado, cucubmer, tomatoes and cooked sausage, onion, zuchini and garlic pan friend and finished with a beer reduction.
time to clean up the kitchen, shower and go to bed.
BURP!
Tuesday, September 9, 2008
skipped Monday, penance Tuesday
I had my head firmly up my ass on Monday. I skipped my workout. I didn't do much of anything all day except finish reading a novel and take the dogs to the veterinarian.
So on Tuesday I did the Monday and Tuesday workouts.
Monday workout: 4 miles easy pace
Tuesday workout: 6 x 800yard @ 9mph (supposed to be 10mph, aka 6 minutes/mile)
I started out with 3.5 miles at 6mph. easy enough. Then I cranked the treadmill to 10mph and ran for 3 minutes. Jeebus and a milkshake!
Let me explain intervals the way my training plan has them laid out. Speed intervals are done at a pace determined by your race pace mapped onto the 800 yard interval in minutes instead of hours. So my goal at the Sacramento marathon is 3:10 or faster. This maps onto the speed interval as 800 yards at 3minutes 10seconds or faster. once you finish the interval you do half the distance at walking or jogging pace. Then repeat the cycle.
So anyway. I did the first two intervals at 10mph. I was practically going off the back end of the treadmill (it's got a motor and when you tell it to go a set speed it revs up the motor and you'd damn well keep up!). At the tail end of interval #2 my pulled ass on the left and the entire leg down to the calf started to tell me that perhaps I should back off a bit. So intervals 3-6 were done at 9mph. Much less bitching and whining from the left leg. And as it turns out when I did the math afterwards 9mph for 800yards is perfect if i'm targeting a 3hr race pace. So I'm stoked I did the entire workout and at the desired pace.
but i am still looking ahead to Saturday and 9 miles at race pace with some amount of "What the fuck am I thinking?"
dinner consisted of 1/2 lb of raw tuna, a bag of sprouts, carrots, beer and some chips. I might go downstairs and attack the avocado later if i'm still peckish.
So on Tuesday I did the Monday and Tuesday workouts.
Monday workout: 4 miles easy pace
Tuesday workout: 6 x 800yard @ 9mph (supposed to be 10mph, aka 6 minutes/mile)
I started out with 3.5 miles at 6mph. easy enough. Then I cranked the treadmill to 10mph and ran for 3 minutes. Jeebus and a milkshake!
Let me explain intervals the way my training plan has them laid out. Speed intervals are done at a pace determined by your race pace mapped onto the 800 yard interval in minutes instead of hours. So my goal at the Sacramento marathon is 3:10 or faster. This maps onto the speed interval as 800 yards at 3minutes 10seconds or faster. once you finish the interval you do half the distance at walking or jogging pace. Then repeat the cycle.
So anyway. I did the first two intervals at 10mph. I was practically going off the back end of the treadmill (it's got a motor and when you tell it to go a set speed it revs up the motor and you'd damn well keep up!). At the tail end of interval #2 my pulled ass on the left and the entire leg down to the calf started to tell me that perhaps I should back off a bit. So intervals 3-6 were done at 9mph. Much less bitching and whining from the left leg. And as it turns out when I did the math afterwards 9mph for 800yards is perfect if i'm targeting a 3hr race pace. So I'm stoked I did the entire workout and at the desired pace.
but i am still looking ahead to Saturday and 9 miles at race pace with some amount of "What the fuck am I thinking?"
dinner consisted of 1/2 lb of raw tuna, a bag of sprouts, carrots, beer and some chips. I might go downstairs and attack the avocado later if i'm still peckish.
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