Easy Run Mixed with Quarter Mile Intervals

Tuesday, November 10th, 2009

Missed yesterday’s workout which was just supposed to be an easy 3 miles. So I integrated it with today’s workout, which was 8×400 meter intervals. So of course, since I run on the treadmill, I just ran .25 miles vice 400 meters.

What I did was warm up easy for 1.5 miles. Then I started my intervals. I would do .25 hard (between 9.1 and 9.5 mph), I would then walk the next .25. I alternated back and forth until I completed all 8 intervals.

Once those were complete, I did another easy 1.5 miles.

Long Easy Run – 85 Minutes

Sunday, November 8th, 2009

Sunday’s workout was an easy 85 minute run. I started out at 5 mph and increased the speed by .1 every 2 minutes until I reached a heart rate outside the easy/moderate levels and stepped it down some.

My easy level is 65-75% of max heart rate (MHR) and my moderate is 76-85% of MHR.

That said I missed the my fast 6 miler that was part of my training plan so I kept most of this run at the moderate level pace to make up for missing it.

Easy Run, Intervals and Running on Empty

Friday, November 6th, 2009

Been a while since my last post here, but the week has been crazy.

Anyway, Monday was a easy 3 mile run. Kept it around 65-85% of maximum heart rate (MHR) the entire time. Actually ended up doing about 4 miles when all was said and done.

Tuesday was interval day and was really fun. Did 10×200’s. Actually, since I run on the treadmill it was 10x .15, but still had the same effect I think.

So far the rest of the week has been rest time. Which reminds me of this song:

75 Minute Long Easy Run

Sunday, November 1st, 2009

Today’s workout called for a 75 minute long run at an easy pace, which is for me 65-75%MHR. So what I did was start at 5 mph and increased by .1 mph every minute into the run until I reached the max of my moderate pace, which is 76-85% of MHR. Then I stepped it down to 5 mph again.

From there I increased every 2 minutes by .1 mph until I finsihed with the run.

Now this workout calls to stay at an easy pace, but I traveled into moderate a great deal.