Objective: 10 x 400m @ 78 seconds
Recovery: Equal distance jog
Warm-up/Cooldown: 3 mile warm-up included 2.5 miles of easy running + strides. Cooldown was 2 miles of easy running.
Outcome: 71, 80, 78, 76, 79, 79, 78, 78, 78, 77
Comments: Wildly inconsistent. I can't believe I ran a 71 to start this workout, then followed that up with an 80! It seemed like once I got some lactic acid flowing through my legs I was hitting more consistent splits.
Tuesday, June 28, 2011
Sunday, June 26, 2011
Week of 6/26 - 7/2
26- 9 miles w/Montgomery (7:20 pc)
27- 7 miles w/strides (7:16 pc)
28- AM 10 miles w/track workout / PM 5 miles (7:38 pc)
29- 7 miles (7:05 pc)
30- AM 9 miles w/20:00 @ 5:58 pc / PM 5 miles (7:39 pc)
1- 10 miles w/Montgomery (7:07 pc)
2- 8 miles in White Mountains (7:14 pc)
Total- 70 miles
27- 7 miles w/strides (7:16 pc)
28- AM 10 miles w/track workout / PM 5 miles (7:38 pc)
29- 7 miles (7:05 pc)
30- AM 9 miles w/20:00 @ 5:58 pc / PM 5 miles (7:39 pc)
1- 10 miles w/Montgomery (7:07 pc)
2- 8 miles in White Mountains (7:14 pc)
Total- 70 miles
Tuesday, June 21, 2011
6/21/2011 Workout
Objective: 4-5 sets of (200/200/400) @ 40 seconds for the 200s and 80s for the 400s.
Recovery: Equal distance jog
Warm-up/Cooldown: 3 mile warm-up included 2.5 miles of easy running + strides and drills. Cooldown was 2 miles of easy running.
Outcome: 5 sets @
(37,39,76)
(36,39,76)
(38,39,77)
(37,38,77)
(37,37,78)
Comments: It was a good first workout to get my legs turning over and running fast again. The only time this got tough was the last 400m repeat, otherwise it felt very simple. I have been dealing with some type of head/chest cold for the past several days which was fun to run with today. Overall, a good start and I am pleased that I was able to run this stronger and faster than I had projected.
Recovery: Equal distance jog
Warm-up/Cooldown: 3 mile warm-up included 2.5 miles of easy running + strides and drills. Cooldown was 2 miles of easy running.
Outcome: 5 sets @
(37,39,76)
(36,39,76)
(38,39,77)
(37,38,77)
(37,37,78)
Comments: It was a good first workout to get my legs turning over and running fast again. The only time this got tough was the last 400m repeat, otherwise it felt very simple. I have been dealing with some type of head/chest cold for the past several days which was fun to run with today. Overall, a good start and I am pleased that I was able to run this stronger and faster than I had projected.
Sunday, June 19, 2011
Week of 6/19/11 - 6/25/11
19- 8 miles (7:01 pc)
20- 0 (scheduled day off)
21- AM 10 miles w/track workout / PM 4 miles (7:05 pc)
22- 0 (very long work day)
23- 6 miles (attempted a tempo run, didn't work)
24- 8 miles (7:03 pc)
25- 15 miles (7:20 pc)
Total- 51 miles
20- 0 (scheduled day off)
21- AM 10 miles w/track workout / PM 4 miles (7:05 pc)
22- 0 (very long work day)
23- 6 miles (attempted a tempo run, didn't work)
24- 8 miles (7:03 pc)
25- 15 miles (7:20 pc)
Total- 51 miles
Monday, June 13, 2011
Week of 6/12/11 - 6/18/11
12- 0 (Scheduled day off)
13- 8 miles w/Montgomery (7:07 pc)
14- 7 miles (7:00 pc) included 6 x 150m strides + core workout
15- 9 miles (7:00 pc)
16- 6 miles (7:05 pc)
17- 9 miles (7:11 pc)
18- 13 miles w/Montgomery and Rusty (7:04 pc)
Total- 52 miles
13- 8 miles w/Montgomery (7:07 pc)
14- 7 miles (7:00 pc) included 6 x 150m strides + core workout
15- 9 miles (7:00 pc)
16- 6 miles (7:05 pc)
17- 9 miles (7:11 pc)
18- 13 miles w/Montgomery and Rusty (7:04 pc)
Total- 52 miles
Sunday, June 5, 2011
Week of 6/5/11 - 6/11/11
5- 0 (scheduled day off)
6- 8 miles (7:18 pc)
7- 6 miles w/Montgomery (7:23 pc)
8- 6 miles (8:04 pc, brutally hot!)
9- 6 miles (7:39 pc)
10- 7 miles w/Montgomery (7:22 pc)
11- 9 miles w/Montgomery (6:48 pc)
Total- 42 miles
6- 8 miles (7:18 pc)
7- 6 miles w/Montgomery (7:23 pc)
8- 6 miles (8:04 pc, brutally hot!)
9- 6 miles (7:39 pc)
10- 7 miles w/Montgomery (7:22 pc)
11- 9 miles w/Montgomery (6:48 pc)
Total- 42 miles
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