1)A favorite workout of mine is to do a set of 6-10 hill repeats for a set amount of time (1 min, 2 min, or even more depending on where you are with your training). Each rep, you mark where you finish and in order to keep going in the workout you have to run farther than you did the previous rep. If you don’t, the workout ends!
2)Begin with a simple set of 4×8 sec hill sprints on a moderately steep hill. Walk back down for your recovery. As you feel comfortable with this, add one or two reps a week until you get up to 10 total
Saturday, October 23, 2010
Sunday, October 10, 2010
Sunday, May 2, 2010
Tuesday, April 20, 2010
Tuesday, April 13, 2010
MAFF PREDICTION CHART
MAF....5k pace....5k time.....Marathon.....Mpace
13:00...9:00.........27:57..........4:32:29.......10:25
12:30...8:45.........27:11..........4:25:00.......10:07
12:00...8:30.........26:23..........4:17:12.........9:50
11:30...8:15.........25:37..........4:09:44.........9:32
11:00...8:00.........24:51..........4:02:15.........9:15
10:30..7:45..........24:04..........3:54:37.........8:58
10:00..7:30..........23:18..........3:47:09...........8:41
9:30....7:15..........22:31..........3:39:31...........8:23
9:00....7:00..........21:45..........3:32:02...........8:06
8:30....6:45..........20:58..........3:24:24...........7:49
8:00....6:30..........20:12..........3:16:55...........7:31
7:30....6:00..........18:38..........3:01:39...........6:56
7:00....5:30..........17:05..........2:46:32...........6:22
6:30....5:15..........16:19..........2:39:04...........6:05
6:00....5:00..........15:32..........2:31:26...........5:47
5:45....4:45..........14:45..........2:23:48...........5:30
5:30....4:30..........13:59..........2:16:19...........5:12
5:15....4:20..........13:28..........2:11:17...........5:01
5:00....4:15..........13:12....... ..2:08:41...........4:55
13:00...9:00.........27:57..........4:32:29.......10:25
12:30...8:45.........27:11..........4:25:00.......10:07
12:00...8:30.........26:23..........4:17:12.........9:50
11:30...8:15.........25:37..........4:09:44.........9:32
11:00...8:00.........24:51..........4:02:15.........9:15
10:30..7:45..........24:04..........3:54:37.........8:58
10:00..7:30..........23:18..........3:47:09...........8:41
9:30....7:15..........22:31..........3:39:31...........8:23
9:00....7:00..........21:45..........3:32:02...........8:06
8:30....6:45..........20:58..........3:24:24...........7:49
8:00....6:30..........20:12..........3:16:55...........7:31
7:30....6:00..........18:38..........3:01:39...........6:56
7:00....5:30..........17:05..........2:46:32...........6:22
6:30....5:15..........16:19..........2:39:04...........6:05
6:00....5:00..........15:32..........2:31:26...........5:47
5:45....4:45..........14:45..........2:23:48...........5:30
5:30....4:30..........13:59..........2:16:19...........5:12
5:15....4:20..........13:28..........2:11:17...........5:01
5:00....4:15..........13:12....... ..2:08:41...........4:55
Saturday, April 10, 2010
Sickle Cell 2010
Quote from runnerclay on 4/10/2010 at 7:37 AM:
Sickle Cell 7k today @ 9:00. Late starts are not my favorites. 2008 Time 36:06. Goal time35:19. Heavenly time 34:48.
Weather forecast 49F with 6mph winds. Tough course. Finish on a heart break hill .
33:30 about 15 sec off PR 15yrs ago. Not 100% sure of PR. No longer have log books. Maff is working.
Went out a little faster than planned but did not want to be over 8 minutes for the 1st mile. Miles 1 & 2 were down grades. As you can see I died on mile 3 uphill.Recovered on mile 4. Last .35 up a killer hill. You can only imagine how much I wanted to walk.
Type Distance Time Total Time Pace Avg HR Max HR Notes
Interval 1 Mi 7:25.78 7:25.78 7:26 165 176
Interval 1 Mi 7:30.15 14:55.93 7:31 172 176
Interval 1 Mi 8:20 23:15.93 8:20 178 186
Interval 1 Mi 7:19.49 30:35.42 7:20 181 187
Interval 0.37 Mi 2:55.1 33:30.52 7:54 186 195
Sickle Cell 7k today @ 9:00. Late starts are not my favorites. 2008 Time 36:06. Goal time35:19. Heavenly time 34:48.
Weather forecast 49F with 6mph winds. Tough course. Finish on a heart break hill .
33:30 about 15 sec off PR 15yrs ago. Not 100% sure of PR. No longer have log books. Maff is working.
Went out a little faster than planned but did not want to be over 8 minutes for the 1st mile. Miles 1 & 2 were down grades. As you can see I died on mile 3 uphill.Recovered on mile 4. Last .35 up a killer hill. You can only imagine how much I wanted to walk.
Type Distance Time Total Time Pace Avg HR Max HR Notes
Interval 1 Mi 7:25.78 7:25.78 7:26 165 176
Interval 1 Mi 7:30.15 14:55.93 7:31 172 176
Interval 1 Mi 8:20 23:15.93 8:20 178 186
Interval 1 Mi 7:19.49 30:35.42 7:20 181 187
Interval 0.37 Mi 2:55.1 33:30.52 7:54 186 195
Sunday, March 28, 2010
ING 2010
ING half marathon.Garmin time 1:56:58---13.27 miles.Pace 8:49. Goal < 1:54:59 Pace 8:46. 52F drizzle/mist off and on.HR 157/ 179.Target HR 165. Stop to pull up knee brace at 6.23 miles**57:07 was the split for the 1st half. Shooting for a negative split. Did not make it. Course not as challenging as I was expecting. Legs are a little sore.Felt good at the start of the race Did not get to sleep to after 1:30.Up at 5:00. Wish I could use that as an excuse but normally only get about 5 hours of sleep a night.Enjoyable race.
Subscribe to:
Posts (Atom)
