6 Miles Fast…or not

Friday, November 13th, 2009

6 miles fast is what the workout called for today. I decided to through in a little speed play or fart lek into this, but found out that after a week of little rest, this was the wrong call. I quickly felt drained after mile 4. I ended the last .64 miles walking and my heart rate never dropped below 76% of MHR which was a bad sign from everything I have read about heart rate training and rest.

I am going to look for an article that talks about checking for proper rest using heart rate training after I post this and I will post it later for all.

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.

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.

20 minute Tempo Run

Thursday, October 29th, 2009

Today’s woorkout was a 20 minute tempo run (86-92% of MHR). I warmed up for 10 minutes starting at a 6mph pace and increasing .1 every 15 seconds. Hit tempo pace around the 10 minute mark. I sustained tempo pace for 20 minutes. After running tempo pace for 20 minutes I then did a 10 minute cooldown.

Total workout time was 40 minutes and completed 4 miles in the first 30 minutes of the workout. It felt really good, but was challenging.

Very good stuff!