Time of day 6:30 PM
Distance 9.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Temple Track after long day manual labor.
Need some quick stuff to prepare for Ultimate Runner 2013
2 mile warm-up, 2 x 600 (800 recovery), 3 x 400 (400 recovery), 4 x 300 (400 recovery), 6 x 200 (200 recovery), 1 mile cool down. Active Recovery=8min mile pace.
Legs surprised me today in flats. cranking some good turnover already. Feeling strong in the final stretch of each itnerval, holding form. Goal pace was 68 for everything except the 200s at slightly faster. Everything was ahead of pace. If only I could train myself to handle the 115 degree NC weather coming this June.
1:40, 1:42
66, 63 (flat), 65
47, 49, 47, 48
30, 31, 30, 30 , 30, 30
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Thursday, May 23, 2013
Tuesday, May 21, 2013
Tue May 21st - Easy Run - 7.2mi
Time of day 6:30 PM
Distance 7.20 mi
Shoe Air Pegasus
Comments Easy run after work, sore from yesterday
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Distance 7.20 mi
Shoe Air Pegasus
Comments Easy run after work, sore from yesterday
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Monday, May 20, 2013
Mon May 20th - Aerobic Capacity Intervals - 11.25mi
Time of day 7:00 PM
Distance 11.25 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments River loop from ridge+. Miserable day at work, constructing a new gallery space in the museum. Breathing in way too much sawdust in this swamp of an attic space. Head ringing from all of the saw blades and impact drivers going at once. Felt like taking a shower and going to sleep after getting home. Luckily Im not a chump so I laced up a went out for a hard workout. As follows...
2 x 1200 (4 min active recovery), 3 x 1000 (3 min active recovery), 4 x 800 (2 min active recovery). All recovery was at 8 min mile pace or faster.
Started feeling it by the 2nd 800. Stepped out of my comfort zone after a rough weekend. Hopefully my speed is re-emerging. Goal pace for this one was 76-77 Interval pace.
3:45, 3:46
3:08, 3:10, 3:11
2:32, 2:33, 2:33, 2:31
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Distance 11.25 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments River loop from ridge+. Miserable day at work, constructing a new gallery space in the museum. Breathing in way too much sawdust in this swamp of an attic space. Head ringing from all of the saw blades and impact drivers going at once. Felt like taking a shower and going to sleep after getting home. Luckily Im not a chump so I laced up a went out for a hard workout. As follows...
2 x 1200 (4 min active recovery), 3 x 1000 (3 min active recovery), 4 x 800 (2 min active recovery). All recovery was at 8 min mile pace or faster.
Started feeling it by the 2nd 800. Stepped out of my comfort zone after a rough weekend. Hopefully my speed is re-emerging. Goal pace for this one was 76-77 Interval pace.
3:45, 3:46
3:08, 3:10, 3:11
2:32, 2:33, 2:33, 2:31
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Sunday, May 19, 2013
Sun May 19th - Easy Run - 8.8mi
Time of day 7:00 PM
Distance 8.80 mi
Shoe Air Pegasus
Comments Treadmill recovery run
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Distance 8.80 mi
Shoe Air Pegasus
Comments Treadmill recovery run
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