Showing posts with label long run. Show all posts
Showing posts with label long run. Show all posts

Tuesday, February 26, 2019

Workout Summary Feb 18-24

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

Wednesday, January 30, 2019

Long Run!

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



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

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

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. 

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!

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.