Week 9/16:
CF at least 2x this week - you may begin to drop your CF volume by one session if recovery isn't there
Interval 1:10x100m with walk rest back to start - should be thoroughly warmed up before beginning, each run should be at 90%
Interval 2: 8x400m with 1:1 rest – should be thoroughly warmed up before beginning, first two intervals should be @ 90% of race pace, next four @ 100%, last two @ 110% race pace - do the math!
Half Stamina: 7 mile TT - you will need to warm up more before this one since it should not be a casual run, come out at race pace and hold it...
Full Stamina: 11 miles at a conversational pace - quiet, quick feet
How is everyone feeling? The intervals are lower volume and slightly lighter intensity this week. The TT is over 50% of the race for our half people, and our full marathon runners are going to be at a slightly lower than 50% distance for their stamina run.
The next 5 weeks will be our hardest building up period. We will begin to overreach around week 12. But then we will dial everything back down weeks 14, 15, and 16. Stay hungry!
G
Full Stamina: 11 miles at a conversational pace - quiet, quick feet
How is everyone feeling? The intervals are lower volume and slightly lighter intensity this week. The TT is over 50% of the race for our half people, and our full marathon runners are going to be at a slightly lower than 50% distance for their stamina run.
The next 5 weeks will be our hardest building up period. We will begin to overreach around week 12. But then we will dial everything back down weeks 14, 15, and 16. Stay hungry!
G
10x100m
ReplyDelete24.6
25.2
25.2
25.3
24.9
25.4
26.1
24.9
23.2
23.6
Kept my heels close to the ground on these. Maybe 75% effort. Feels good to be running again.
Totalled 3.6 miles
Due to work, if i had to pick 2 of the 3 which ones should I make sure I get in this week?
ReplyDeleteInterval 2 and the stamina run.
DeleteHere's my output for the first set of intervals:
ReplyDeletehttp://connect.garmin.com/activity/272627325
and here's my output for hte second set of intervals:
http://connect.garmin.com/activity/273259836
it's really hard to run 400 meters are less than marathon race pace, it feels terribly slow. I ended up going too fast I'm afraid. Is the benefit the same?
I'm going to Orlando on Saturday morning and back Monday for our annual GM conference, not sure how I'm going to sneak the stamina run in, but I'll do my best.
Ya...the idea with stuff like that is to 1) learn to feel what your stride rate and pace should be on an exact distance (track) and 2) recovery work.
DeleteGreat weather for some 400m intervals
ReplyDelete1. 1:40
2. 1:43
3. 1:35
4. 1:43
5. 1:38
6: 1:45
7. 1:34
8: 1:48
Felt good to get back out and log some miles after a week off.
ReplyDelete7 mile TT = 59:46 (which beat my 10K split time by ~7 sec/mile)
Nice job Jim.
DeleteThat is a solid PR!
DeleteWell done Jim! You got me by a whole 5 minutes! And I was happy with beating my 7 mile time (taken from my 8 mile time) by 4-5ish minutes.
DeleteMissed the 8x400m and a day of work due to illness. Rested up and set out for the 11 miler today. Felt OK, but still tired. Made it through 7 feeling OK, but number 8 was tough. Exhausted.
ReplyDelete9:12
8:52
8:49
8:50
8:54
8:50
9:10
9:02
AVG HR was 181. Tough day.
I would imagine that is a very high avg HR for you at this distance?
DeleteFor that pace (8:58), HR should have been closer to 165.
Deletewhat does HR stand for ?
ReplyDeleteHeart Rate
DeleteWhat are you using to keep track of that? Your iPhone?
DeleteI wear a Garmin GPS watch that has a wireless HR strap.
DeleteCopy and past this link to see my run data from Sunday...
http://connect.garmin.com/activity/274733308