Monday, January 12, 2015

January 5 - 11 Training

Mon: AM - 8.5 miles easy (7:07); PM - 4.1 miles easy (7:13)

Tue: AM - 9.5 miles with 6x60s uphill and 2x60s downhill. Ran the workout on the treadmill because the roads were slippery and covered with snow.  I ran the uphills with the treadmill incline at 6-7% grade, which is the grade of the Newton hills.  For the first 3 reps, I started at 5:15 pace and then increased the pace to 5:10 for the last 30 sec.  The last 3 reps I started at 5:10 and increased to 5:05-5:00 pace.  For the downhills, I was only able to run 5:00 pace at a -2% grade because that's all my treadmill was capable of.  While I got the leg to turnover, I didn't achieve the downhill pounding and quad-beating which was the purpose of the downhills.  PM - 6 miles easy (7:58)

Wed: AM - 5.3 miles medium (6:32); Planned run was 10 miles at an easy/medium effort. I woke up late and didn't have enough time to put in 10 miles, so I hopped on the treadmill for a quick 5 miles before I had to get ready for work.  After a mile warm-up, I ran the next 4.3 miles in 27:07 (6:19 pace) starting at 6:30ish and then working my way down to 6:10.  Pace felt very comfortable and steady;  PM - 6.2 miles easy (7:20)

Thu: AM - 5.1 miles easy (7:25) treadmill; PM - 6.1 miles easy (7:06)

Fri: 8.6 miles with 6x30s pick-ups (7:00) treadmill;

Sat: 18.3 miles long run with 6x1/2 mile at marathon effort with 1/2 mile easy; Ran the first 12 miles averaging 6:48 and then alternated 1/2 mile at marathon effort with 1/2 mile easy for the last 6 miles.  Splits for the 1/2 mile at marathon effort were 2:56, 2:56, 2:55, 2:53 and 2:57.  

Sun: AM - 7 miles easy (7:12); PM - 4.6 miles easy (7:36)

Weekly Total: 89.3 miles on 12 runs/7 days
This week was a little rough with the freezing temps, but I still got in some pretty good volume and a couple decent workouts.  I just hope that there isn't any more snow days.  

1 comment:

Runners Connect said...

Looks like training got off to a good start for you! Thank you for linking up with us! Hope you found the resources useful!