Total Miles = 53.7
Quality Miles = 19
Long Run = 13.1
Highlights:
Mon: easy day after a 10K race
Tues: 13-mile long run
Wed: 10-mile long run
Thurs: 4 x 1 mile 7:21 on the indoor track critical velocity training
Fri: 2 sets of 16 x 100m with 20-sec rest on turf. 6:12 per mile ave pace
Sat: Easy 30 min jog
Sun: Half marathon @ 7:03 pace
Informative updates and tips for better running, racing, and training. Contact Dave: elgerdh@gmail.com
Showing posts with label long run. Show all posts
Showing posts with label long run. Show all posts
Tuesday, February 26, 2019
Wednesday, January 30, 2019
Tuesday, January 22, 2019
Workout Summary Jan 14-20
Total Miles = 49.2
Quality Miles = 9
Long Run = 14.4 miles
Highlights:
Mon: 4 x 1 mile Critical Velocity indoor track; 2 min recovery
Wed: 14.4 miles in 2 hr 12 min
Fri: 10 x 800m on turf: 1 min rest. 6:45 mile pace
Quality Miles = 9
Long Run = 14.4 miles
Highlights:
Mon: 4 x 1 mile Critical Velocity indoor track; 2 min recovery
Wed: 14.4 miles in 2 hr 12 min
Fri: 10 x 800m on turf: 1 min rest. 6:45 mile pace
Monday, January 14, 2019
Workout Summary Jan 7-13
Total Miles = 49.9
Quality Miles = 11
Long Run = 15
Highlights:
Mon Inpromptu semi hard reverse ladder the day following a 12 miler totaling 4 miles @ 7:13 pace
Wed: 15 miles is my longest run in months
Fri: Solid effort on a 5K course (6:41 ave)
Sun: Rare day off! Legs feeling just a little too beat up in the morning.
Wed Long Run
Quality Miles = 11
Long Run = 15
Highlights:
Mon Inpromptu semi hard reverse ladder the day following a 12 miler totaling 4 miles @ 7:13 pace
Wed: 15 miles is my longest run in months
Fri: Solid effort on a 5K course (6:41 ave)
Sun: Rare day off! Legs feeling just a little too beat up in the morning.
Wed Long Run
Tuesday, January 8, 2019
Workout Summary Jan 1-6
Total Miles Run = 53 (6 days)
Quality Miles = 11
Long Run = 13.1 miles
Highlights
2 long very slow runs this week- Tues 13.1 miles and Sun 12 miles
Wed: 10K progressive run (7:05 ave) on turf- 7:32, 7:19, 6:59, 7:01, 6:54, 6:53
Fri: 2 sets of 5 x 800m w 30 sec rest, 5 min between sets. 3:24 ave on the 10 lap indoor track
Comments: Feeling some hamstring/ hip pain that I am hoping to push through. Lots of piriformis stretching and laying off the hamstrings for a while.
-sportsinjuryclinic.net
Quality Miles = 11
Long Run = 13.1 miles
Highlights
2 long very slow runs this week- Tues 13.1 miles and Sun 12 miles
Wed: 10K progressive run (7:05 ave) on turf- 7:32, 7:19, 6:59, 7:01, 6:54, 6:53
Fri: 2 sets of 5 x 800m w 30 sec rest, 5 min between sets. 3:24 ave on the 10 lap indoor track
Comments: Feeling some hamstring/ hip pain that I am hoping to push through. Lots of piriformis stretching and laying off the hamstrings for a while.
-sportsinjuryclinic.net
Monday, March 5, 2012
Weekend Workouts- Fast, Then Slow
Saturday I ran 2 miles in 11:46 on turf. I'm not comfortable at all running at this pace, inclining me to believe I need to go back to what I know works- 800 meter repeats and other long intervals. I plan to get strong on those, then drop down to the 400s to work on speed and leg turnover.
Sunday I ran 16 miles in 2 hr 22 on a windy, not so nice day. I had 3-4 sub 8 min miles around 10-14.
Sunday I ran 16 miles in 2 hr 22 on a windy, not so nice day. I had 3-4 sub 8 min miles around 10-14.
Sunday, February 12, 2012
Monday, September 26, 2011
Long Run: 18 Miles in 2 hr 32
No intention of running hard on this one- saw some interesting new terrain. Maybe 75% of this run off road.
Counting the 1.5 miles with the dog before, just under a 20 mile day.
Tuesday, April 20, 2010
No Carbohydrates on Long Runs?
Meb Keflezighi, Olympic medalist, 2009 NYC marathon winner, and 5th place finisher in this year’s Boston marathon often completes long runs relying only water. And he’s probably a better runner because of it -The new rules of long run fueling
MY COMMENT: This is a concept first introduced by Greg McMillan, or at least that was the first time I had seen it, except we NEVER took carbs back in the 70s on long runs! I'll never forget running 2 hr 28 min in the heat and humidity on a hilly course in Arkadelphia, Arkansas (70 something degrees and 70 something humidity). We got plain water every 5 miles, and risked disqualification for taking anything else. Unbelievable!
MY COMMENT: This is a concept first introduced by Greg McMillan, or at least that was the first time I had seen it, except we NEVER took carbs back in the 70s on long runs! I'll never forget running 2 hr 28 min in the heat and humidity on a hilly course in Arkadelphia, Arkansas (70 something degrees and 70 something humidity). We got plain water every 5 miles, and risked disqualification for taking anything else. Unbelievable!
Monday, September 14, 2009
Training Update- Long Run
Sat Sept 13: Went for an easy run and discovered my legs were totally wiped out from yesterday's intervals. Barely made it 25 minutes. Went for an hour on the bike instead and felt wonderful!
Sun Sept 14: 12 miles in 90 minutes on pavement. Another long run off the trails. I plan to increase this gradually.
Sun Sept 14: 12 miles in 90 minutes on pavement. Another long run off the trails. I plan to increase this gradually.
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