Sunday 5.0 Fartlek
Monday 6.5 Long and hilly
Tuesday 4.5 Recovery in 40 minutes on TM, HR @ 135
Wednesday 4.5 High knees uphill x 5 plus WU & CD
Thursday 5.0 Easy in 41:50 on TM, HR @ 145
Friday 4.5 Hill bounding x 4 + Wu & CD
Week 30.0
Friday, October 16, 2009
Wednesday, October 7, 2009
First Hill Workout Week and Rest of Year Plan
Started the week with 90 minutes of soccer. I'm just about to the point where I can run as much as needed for the whole 90 and still be able to function. Just about. But not quite. Last 10 minutes or so included a lot of tired passes to no one in particular. Afterward felt pretty good though. Tired, but not exhausted. I count these games as 5 miles of fartlek, but it sure seems like more.
Monday morning I did what has become my standard long run for the last month: 2 miles mostly somewhat down then a bit somewhat up, 0.65 mile hill with one down section and one flat section but mostly steeply up, 0.6 mile gradually down, 0.65 down, 0.6 flat back to start of hill, then the initial 2 miles back. That's 6.5 total. I can cut the hill loop down a bit and fashion this into 7 or 7.5, etc. Eventually doing 2 complete hill loops for 9 total.
Tuesday I did a 40-minute recovery run on the treadmill. 1% elevation. Started at 5.0 mph and increased 0.1 mph every minute until my HR was at 135. That took 20 minutes so I was then at 7.0. Held that for 5 minutes. At that point HR was up to 139 so went down to 6.9. Held that for the remaining 15 minutes. HR went back to 135 for most but up to 137 for the final few minutes.
Covered 4.25 miles in the 40 minutes. Interestingly that's a 9:24.7 average pace. Based on my recent 1-mile race result and using the McMillan calculator the high (slow) end of my recovery run pace should be 9:25. Nice. A month and a half ago or so I did this same run and ended up around 6.0 mph for a 135 HR. Good progress then.
Today I did my first hill workout. I used a 150 meter hill that is 80 meters up, 40 meters flat, and 30 meters up. The up parts are pretty steep. To get back to the bottom it's about 0.3 mile that goes flat for something less then 0.1 mile, down for something less then 0.1 mile, and gradually down for the rest. So the whole loop is about 0.4 mile. I did 4 loops of flat-footed high-knees on the steep sections of the hill with recovery jogging on the loop. Along with warm up and cool down recovery pace jogging. By the top of each of the 80-meter initial sections the knees weren't so high. Same with the top of the 30-meter section after a brief respite on the 40-meter flat. So it seemed about right for the first time out.
The plan for the next few weeks is to do 2 hill sessions a week like this...
High knees both days
High knees one day / Hill bounding one day
Hill bounding both days
Hill bonding one day / Hill springing one day
Hill springing both days
Then a recovery week leading into a hilly 5k.
After that it's 8 weeks or so an anaerobic period. For the first 4 weeks I'll do a progression run and a tempo run, for the second 4 weeks I'll do a long interval workout every 6th day. This will lead into a 5k on January 1st and the an indoor mile or 1500m on January 7th and then end with a 10-mile trail "race" on January 9th.
And then 2 weeks off.
At least that's the plan.
Monday morning I did what has become my standard long run for the last month: 2 miles mostly somewhat down then a bit somewhat up, 0.65 mile hill with one down section and one flat section but mostly steeply up, 0.6 mile gradually down, 0.65 down, 0.6 flat back to start of hill, then the initial 2 miles back. That's 6.5 total. I can cut the hill loop down a bit and fashion this into 7 or 7.5, etc. Eventually doing 2 complete hill loops for 9 total.
Tuesday I did a 40-minute recovery run on the treadmill. 1% elevation. Started at 5.0 mph and increased 0.1 mph every minute until my HR was at 135. That took 20 minutes so I was then at 7.0. Held that for 5 minutes. At that point HR was up to 139 so went down to 6.9. Held that for the remaining 15 minutes. HR went back to 135 for most but up to 137 for the final few minutes.
Covered 4.25 miles in the 40 minutes. Interestingly that's a 9:24.7 average pace. Based on my recent 1-mile race result and using the McMillan calculator the high (slow) end of my recovery run pace should be 9:25. Nice. A month and a half ago or so I did this same run and ended up around 6.0 mph for a 135 HR. Good progress then.
Today I did my first hill workout. I used a 150 meter hill that is 80 meters up, 40 meters flat, and 30 meters up. The up parts are pretty steep. To get back to the bottom it's about 0.3 mile that goes flat for something less then 0.1 mile, down for something less then 0.1 mile, and gradually down for the rest. So the whole loop is about 0.4 mile. I did 4 loops of flat-footed high-knees on the steep sections of the hill with recovery jogging on the loop. Along with warm up and cool down recovery pace jogging. By the top of each of the 80-meter initial sections the knees weren't so high. Same with the top of the 30-meter section after a brief respite on the 40-meter flat. So it seemed about right for the first time out.
The plan for the next few weeks is to do 2 hill sessions a week like this...
High knees both days
High knees one day / Hill bounding one day
Hill bounding both days
Hill bonding one day / Hill springing one day
Hill springing both days
Then a recovery week leading into a hilly 5k.
After that it's 8 weeks or so an anaerobic period. For the first 4 weeks I'll do a progression run and a tempo run, for the second 4 weeks I'll do a long interval workout every 6th day. This will lead into a 5k on January 1st and the an indoor mile or 1500m on January 7th and then end with a 10-mile trail "race" on January 9th.
And then 2 weeks off.
At least that's the plan.
September Re-Cap
Finished up my aerobic base period in September with weeks of
28.5
25.75
29
22.75
The 1st week started with a Labor Day 5k and the 3rd week ended with the 5th Avenue Mile. Yes, you shouldn't be racing during aerobic base building but it was fun.
That's also more than 100 for 4-weeks which is a first.
Next up: hill work. We'll see how that goes.
28.5
25.75
29
22.75
The 1st week started with a Labor Day 5k and the 3rd week ended with the 5th Avenue Mile. Yes, you shouldn't be racing during aerobic base building but it was fun.
That's also more than 100 for 4-weeks which is a first.
Next up: hill work. We'll see how that goes.
Saturday, September 26, 2009
5th Avenue Mile
Ran the 5th Avenue Mile today for the first time with these 1/4 mile splits...
1:20 down
1:31 up
1:26 down
1:25 flat
... for a 5:42 by my watch.
Official results have me at 5:45.
If I want to make the first part of my stated goal I'll need to carve 45 seconds off of this for next year's edition. Around this time last year I could probably have done about a 6:30. So that's 45 seconds off in a year. Could that be done two years in a row? I missed about 4 months of training last year so with a good consistent year of training it might be possible. If not I'll be out on the track self-timing one mile on November 1st sometime near midnight.
1:20 down
1:31 up
1:26 down
1:25 flat
... for a 5:42 by my watch.
Official results have me at 5:45.
If I want to make the first part of my stated goal I'll need to carve 45 seconds off of this for next year's edition. Around this time last year I could probably have done about a 6:30. So that's 45 seconds off in a year. Could that be done two years in a row? I missed about 4 months of training last year so with a good consistent year of training it might be possible. If not I'll be out on the track self-timing one mile on November 1st sometime near midnight.
Tuesday, September 8, 2009
Labor Day "5k"
Ran the Closter Labor Day 5k with these splits...
6:28 1st Mile
6:42 2nd Mile
6:03 Last 0.92 miles
So that's 19:13 for a 2.92 mile "5k".
The calculators say that's a 20:30 5k equivalent, which was what I was shooting for and what I seemed to be on pace for so I'm counting it that way.
6:28 1st Mile
6:42 2nd Mile
6:03 Last 0.92 miles
So that's 19:13 for a 2.92 mile "5k".
The calculators say that's a 20:30 5k equivalent, which was what I was shooting for and what I seemed to be on pace for so I'm counting it that way.
Saturday, September 5, 2009
August Re-cap
Added another 27.5 mile week and then two 20-mile weeks that included a 7-day stretch where I only ran 2 days. That was a combination of vacation travel, getting a bit of a head cold from that vacation travel, and waking up one morning barely able to get out of bed with back spasms. But then everything cleared up and I had some nice easy runs leading up to trying a 5k on Labor Day.
Sunday, August 16, 2009
27.5-mile Week
Last week looked like this:
6 Long
4 Recovery (slower than 10:00 pace on TM)
4.5 Paced friend to 23:43 5k + warm-up and cool-down
5 "Easy" (41 minutes)
Off Day
4 Easy
4 Fartlek
27.5 total
Pretty sure that's my biggest week in over 20 years.
6 Long
4 Recovery (slower than 10:00 pace on TM)
4.5 Paced friend to 23:43 5k + warm-up and cool-down
5 "Easy" (41 minutes)
Off Day
4 Easy
4 Fartlek
27.5 total
Pretty sure that's my biggest week in over 20 years.
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