Archive for intervals

Weeks 16, 17

Posted in motivation, road, running with tags , , , on May 14, 2012 by afuntanilla

Week 16
April 17: 5×400; paces were; 1:51, 1:51, 1:40, 1:49, 1:36 – done on the street
April 18: 3 mile tempo run (easy); pace was 8:27/per mile
April 19: Strength Train
April 21: 4 mile run; pace was 8:45/per mile

During the week, I skipped one of the 3 mile tempo runs as my body was pretty sore/tired from the trail race over the weekend. Even so, I felt the 5×400 intervals went well. The 4 mile run was where i fell short. The longer run of the week for Nike Training Program is on Saturday and for April 21st run, I was to do 6 miles, flat/fast with 2 pick ups at 8 min/mile pace for 10 minutes each.
I hate to say it, but I am just not able to do that yet. I tried, but i can only sustain that 8 minute pace for maybe 8 min/1 mile as oppossed to 2 intervals of 10 minutes each. THAT IS FREAKING HARD FOR ME. So, I have to learn to adjust and do what I can. My legs felt very heavy and it was pretty warm when I ran, so this also impacted me. So, i was not too happy after this run. But, it all continues to be a learning experience.

Weeek 17

April 24th: 2.5 mile tempo run. Pace was 8:47/mile
April 25th: Strength train
April 26th: 2.5 mile tempo run. Pace was 8:34/mile
April 27th: Strenght train
April 28th: 4 mile run. Pace was 9:01/mile

I’ve gotten the training program kinda down now in terms of how it works. 2 tempo runs during week, with the goal being to beat the time of the 1st run on the following run. I feel good when I accomplish that, like this week! The 4 mile pace was also ok. Was suppossed to “comfortable pace”.

The strength training part is a challenge because I don’t yet belong to a gym and so I have been “creative” in doing the assigned exercises. I will tell you that I am doing more lunges and squats than I have ever done in my life. Hell—I NEVER even did these things before…and they make you SUPER FREAKING SORE!!! But, they also MAKE YOU STRONG!!

Onward!

hey little butterfly

Posted in road, trail, travel with tags , , , , , , , , on May 11, 2010 by afuntanilla

Did some short, high intensity workouts during the week on Wednesday & Thursday. Wednesday was treadmill + weights. Thursday was sprint hill repeats outside. The Hill sprints were also on a day when it was about 88 degrees, so i am especially pleased with that workout. I want to be faster. Bottom Line. Faster on flats, faster on hills.

Saturday – ran 3 miles at 8:43 pace. flat and some small up/down areas

Sunday – went back to Kennesaw and ran same 5 mile route I ran last weekend with Jeff. I pushed the entire way. Didn’t stop at all. (last week, i stopped about 2-3 times). My time was a full 3 minutes faster than last week. THRILLED. There was low humidity yesterday so that definitely helped! Those 5 miles are no joke.

I felt happy and free and had fun. I wasn’t smiling or nothin’, but i was happy inside. A runners happiness. You know what I’m talkin about…

I’m glad to see some of my different workouts paying off.

I had been thinking of going out to Bay Area to run Double Dipsea on June 26th…but flights are over $400. yikes. I might just take the $ and buy a new SUUNTO watch I have my eye on…

Lastly, I saw a very beautiful blue and black butterfly while I was on the trail. At one point, it was right on front of me, weaving right and left…as if it were my guide…

Cheers —