Training Log Archive: prthiessenIn the 7 days ending Feb 9, 2019:
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Saturday Feb 9, 2019 #
exercises 20:00 [3]
Easy 1:15:00 [3] 8.14 mi (9:13 / mi)
Easy on roads and flat trails with 4 X 40 sec strides in the last 20 minutes.
Friday Feb 8, 2019 #
Easy 1:01:00 [3] 6.17 mi (9:53 / mi)
Legs were absolutely dead. Oh well. Nothing hurts, just low energy.
Thursday Feb 7, 2019 #
Fatlek 1:00:00 [3] 7.2 mi (8:20 / mi)
Easy in the SUPER cold but with 6 X 1:30 surges at what I tried to make 6:30 pace, I'm not sure what it actually was with the snow and ice, oh well. I worked hard.
Wednesday Feb 6, 2019 #
Easy 1:10:00 [3] 7.0 mi (10:00 / mi)
Easy and slow in a snowstorm outside.
exercises 20:00 [3]
Tuesday Feb 5, 2019 #
Hill Progression Run on TM 1:00:00 [3] 6.0 mi (10:00 / mi)
Wu and cd. Hill progression run on tm. 820 pace to 5% then 2 min flat then up to 6% second time. Some uphill walking at end
Monday Feb 4, 2019 #
bike 55:00 [3] 11.4 mi (4:49 / mi)
Bike commute 12 - warm out!
Hill Progression Run on TM 45:00 [3] 4.5 mi (10:00 / mi)
Easy miles at lunch
Sunday Feb 3, 2019 #
Long Run 1:33:44 [3] 13.1 mi (7:09 / mi)
weight:167.1lbs
Ralston Creek half marathon. 17th OA, 1st in the 40-44 age group. 3:10 faster than 3 years ago!
I'm having trouble remembering my splits but
mile 1 6:56
mile 2 14:04
mile 9 was 66:04
so the last 4 miles was sub 7:00 pace.
The last 5.5 miles is more or less downhill, while miles 4-7.5 are mostly uphill. After mile 2, I only got passed by one guy and I ended up beating him. I used all my old-man tricks, drafting in the wind, running the tangents, not stopping for water in the last 3 miles... Old men rule!
The course was just about perfect and I ran in shorts and a tee shirt ad the new Hoka Cavus, which are awesome road runners - super light. Not quite racing flats but not far off of them.
All in all, the race couldn't have gone better. Imagine if I had actually tapered yesterday instead of working out for 4 hours :).
I'm having trouble remembering my splits but
mile 1 6:56
mile 2 14:04
mile 9 was 66:04
so the last 4 miles was sub 7:00 pace.
The last 5.5 miles is more or less downhill, while miles 4-7.5 are mostly uphill. After mile 2, I only got passed by one guy and I ended up beating him. I used all my old-man tricks, drafting in the wind, running the tangents, not stopping for water in the last 3 miles... Old men rule!
The course was just about perfect and I ran in shorts and a tee shirt ad the new Hoka Cavus, which are awesome road runners - super light. Not quite racing flats but not far off of them.
All in all, the race couldn't have gone better. Imagine if I had actually tapered yesterday instead of working out for 4 hours :).
Easy 3:00 [3] 2.5 mi (1:12 / mi)
CD and WU for half marathon with strides and exercises.