Friday, May 12, 2017

05/11/2017 5 mile run

I have been a day late and a dollar short lately with my posts, but I promise to get back on track.  Priorities are priorities though, and just getting my runs in is my biggest challenge.  I ran a 5 miler like I planned to do yesterday.  It took me about 41 and change.  I averaged about 8:14/mile.  Today, I will run some repeats of some length.  I haven't decided.  Probably 400 meter repeats.  

I'll get back to you.

Wednesday, May 10, 2017

05/09/2017 5 mile progression run and 05/10/2017 hill repeats

I had intended to do mile repeats on Tuesday afternoon, but I got caught on the phone with house business and ran right through my window of opportunity.  Consequently, I ended up getting a block of time back in the evening while Connor was on the soccer field.  I decided to do a 5 mile progression run.  Mile one was done in about 8:30 and I ended with mile 5 being run in 6:24.  

I am happy with that, knowing mile 5 could have gone even faster had I pushed it.  

Today, I just finished up a little hill work.  I totaled 5.5 miles in all.  I ran, after warming up with a slow jog, 10 X 200 meter hill climbs.  Each climb was around 40 seconds, followed by a slow jog back down.  After the 10 repeats, I jogged a cool down to finish.

The entire workout took less than an hour, but felt strong.  Tomorrow, I will jog 5-7 miles and finish the week with a strong tempo or some repeats on Friday.


Monday, May 8, 2017

05/08/2017 5 miler and turning up the speed work for the next few

I got in a chilly 5 miler today in almost exactly 40 minutes.  A little audiobook and a little autopilot and I was done before I knew it.  Starting tomorrow, I plan to try and do 2 speed sessions a week up until the final week before the races I have at the end of this month and next month.  

Speed work can be a huge benefit to those trying to make the jump from good to great race times.  The problem is,most people are intimidated by it and feel like their version of speed work isn't.  

The simple fact is, anyone that is healthy enough to run a few times a week can start to do speed work and can build up to some strong workouts, for them.

Tomorrow, I plan to do some mile repeats to see where I am.  I am thinking 3-5 intervals and a 400-800 meter jog recovery between.  I will learn a lot tomorrow :)