Training Log Archive: matzah ballIn the 1 days ending Jun 18, 2013:
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Tuesday Jun 18, 2013 #
biking 25:00 [2]
garden, printer
running warm up/down 1:20:00 [2]
running intervals 50:00
morale was a bit low, so this was what the doctor ordered. group workout at vianney - really helps to run w others sometimes. ace bandage on foot seemed to help plantar, at least during the intervals i was not aware of it - rare these days.
11 x 400 2/ 2:45-3:00 jog - the early intervals i ran a pretty good resting pace, the later ones walked quite a bit.
142,138,133,133,132
131,128,126,126,132
122
pulled out of middle of 12th
seemed like a good workout to bridge over to some speed in the mile, but I'm still dreaming of a good trail 10 miler.
maybe next workout should be faster 400's?
11 x 400 2/ 2:45-3:00 jog - the early intervals i ran a pretty good resting pace, the later ones walked quite a bit.
142,138,133,133,132
131,128,126,126,132
122
pulled out of middle of 12th
seemed like a good workout to bridge over to some speed in the mile, but I'm still dreaming of a good trail 10 miler.
maybe next workout should be faster 400's?
Note
from the 'murderous mile'
Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. Overall time should be similar to mile target. Then 10 mins jog then 6 x 200m with reducing recoveries of 30, 25, 20, 15 and 10 seconds
Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. Overall time should be similar to mile target. Then 10 mins jog then 6 x 200m with reducing recoveries of 30, 25, 20, 15 and 10 seconds