4.7 miles easy, 29:40. Treadmill.
Pickups every half mile, middle half mile at 6 minute pace at 4% grade just to change it up.
I really wanted to run really hard today. I had a rough night at work, but knowing I needed to recover from race yesterday I kept it easy.
Workout Tuesday. Probably 5x 1.12 miles at vo2 max pace.
I was going over my schedule and I need to do some work right around 5:05 pace, and I need some good hill workouts. So 5x 1.12 miles at about 5:05 pace Tuesday
A hill workout, probably hill cycles on Friday or Saturday consisting of 5 x 2-k loop with 400 meter steep hill and the rest gradually down, run at tempo pace, it's a good 30+ minute steady workout where you work the hill to stay on pace, and feels like 3-k effort, then the downhill is pretty easy to run tempo pace, but you recover just enough and get some eccentric work in and a nice tempo.
Then a long run next week. 18 miles with 8 to 1 minute intervals after running a steady 6 miles. 8 minutes is about marathon pace, and each gets faster as you go to 1. Rests are half the time of interval, so as you go faster, rests get shorter.
I ended up with about 42 miles last week. This week will probably be a little higher, but I'm waiting a few more weeks to crank it up near 100.
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