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.

3 Mile Easy Run

Monday, October 19th, 2009

Had a 3 mile easy run today. Warmed up into the run, built to a high moderate pace, around 85% max, then slowed back dwon to the easy range of 65-75% of maximum heart rate. After this I moved over to the elliptcial for 30 minutes at easy pace as well.

Tommorrow is 9×200 intervals, so think my claves will be filling it even more than they are now.

Tempo Run, Fast 5 Miler, 70 Minutes Easy

Sunday, October 18th, 2009

Wednesday was a rest day.

Thursday did a 35 minute tempo pace run. The first ten minutes was at easy warm up pace, the next 20 was at tempo pace, 86-94% of max heart rate, then a 5 minute cool down.

Friday was another much needed rest day.

Saturday was a fast 5 miler. Started at a slow easy pace and picked it up until I surpassed the maximum tempo rate, then slowly dropped it back until completion and ended with a 10 minute cool down. Threw in a 35 minute elliptical workout at the end at an easy-moderate pace.