I'm tired and sore and I'm gonna post this quick because I want to soak in the cold water pool before my hubby and baby get home. I also need to eat.
3 part speed workout today: 3 @ Goal pace -> 5 x 800s -> 3 @ Tempo pace
Started with 1.25 warm up to the gym
A) 3 miles @ 8:16 pace (24:50) on "hill" program. 8 minutes total uphill time. Inclines were 3.8, 4.9, 6 & 7.1.
3-4 minutes recovery brisk walk
B) The 800s
1. 1/2 mile, 4% incline, 4:01
2:30 recovery brisk walk
2. 1/2 mile, 0% incline, 3:27
2:30 recovery brisk walk
3. 1/2 mile, 4%, 4:04
2:30 recovery
4. 1/2 mile, 0%, 3;26
2:30 recovery
5. 1/2 mile, 4%, 4:01
3.5 to 4 minutes recovery brisk walk
C) 3 miles @ 7:18 pace (21:55)
Followed by 1.25 mile cool down home
I need to figure out how to push it harder than that on race days. I think I'm racing my workouts too much, and not racing my races enough. I have to knock that off if I'm going to race faster, win age groups more, and improve my times. God help me.
Combined with the recovery distances my TOTAL MILES: 12.5
YESTERDAY'S MILES: 5
Managing Hydration When You Are a Runner
5 years ago
1 comment:
It is good that you train fast sometimes. (I am no expert on the subject mind you.) But read Scott Dunlaps blog on VO2max. You have to scroll down a bit but can find it on the right. Lot's fo good information on training.
http://runtrails.blogspot.com/2007/02/my-vo2-max-test-results.html
Scott's blog link can also be found on run100s.com web site.
Good luck. I am starting to understand it. I think it helps to alternate training days. Plus, I like my long slow runs.
good luck,
tom riley
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